Mixed Berry Smoothie

Whether it's a hot day, or you don't have an appetite or lack time, a smoothie can be the best way to go without worrying about missing out on the right nutrition or cooking. 

Blending easy to digest protein powder, healthy fats, fibre and antioxidant rich fruit is particularly a meal - use it to your advantage!

Mixed berries are rich in Vitamin C and antioxidants that reduce oxidative stress and inflammation. The darker the colour the more concentrated the phytonutrients eg. blueberries and blackberries. You can choose any berry you like.
Hemp protein powder contains all the essential amino acids and is an option for those who get inflamed from whey protein powder. As a plant based protein, it's easier to digest compared to say pea that contains protease inhibitors. 

Adding collagen powder is an easy way to sneak in extra glycine for gut lining healing and skin, hair and nail health - collagen is not a complete protein so it won't help build or maintain lean muscle, thats way we use hemp protein in combination. 

Hemp seeds, again a complete protein giving you all the amino acids, also provide healthy fats and essential minerals such as zinc and calcium. Avocado creates a creamy texture with bonus healthy fat to stablise blood sugar and energy and fibre that helps you poop. 

Creatine has been shown to improve cognition during times of stress and, improved health outcomes related to traumatic brain injury and muscle weakness and loss.  

Celtic sea salt to help your body stay hydrated and tru cinnamon for stablising blood sugar by improving insulin sensitivity (something many us can benefit from!)

Looks like a simple smoothie but really is a powerhouse of important macro and micronutrients, keeping you full and hydrated for hours. 

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Serves 1
Ingredients

1-2 cups milk of choice eg. almond milk (depending how thick you like it)
1.5 cup frozen organic mixed berries
2 scoops organic hemp protein powder (aim for around 20g protein per serving)
1 scoop collagen powder
1 tablespoon organic hemp seeds
1/4 avocado
5g-10g creatine powder
Pinch celtic salt
Pinch true cinnamon 

 

1. In a blender, combine all ingredients and blend until smooth
2. Serve in large cup

 

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References

Skrovankova, S., Sumczynski, D., Mlcek, J., Jurikova, T., & Sochor, J. (2015). Bioactive compounds and antioxidant activity in different types of berries. International journal of molecular sciences, 16(10), 24673-24706.

Awosika, T., & Aluko, R. E. (2019). Enzymatic pea protein hydrolysates are active trypsin and chymotrypsin inhibitors. Foods, 8(6), 200.

Dolan, E., Gualano, B., & Rawson, E. S. (2019). Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. European journal of sport science, 19(1), 1-14.

Shenoy, M., Abdul, N. S., Qamar, Z., Al Bahri, B. M., Al Ghalayini, K. Z. K., Kakti, A., ... & Alqarni, M. A. (2022). Collagen structure, synthesis, and its applications: A systematic review. Cureus, 14(5).