For about a year now, I have been making my family smoothies nearly every day for breakfast. I began this breakfast routine when I realized my youngest daughter (the self-proclaimed vegetarian) was not getting enough protein in her diet and the lack of protein attributed to behavior problems in school, particularly an inability to focus and complete tasks.
Because my daughter LOVES all kinds of fruits, she loved the idea of a smoothie every morning. Breakfast smoothies also served as a means to get my oldest daughter to ingest a more balanced diet rich with antioxidants and fiber when normally she turns her nose up at most fruits.
By adding some chia seeds to a Greek yogurt-based smoothie chockfull of berries, I could easily sneak in some extra protein without anyone being the wiser. Adding a tablespoon of chia seeds to my family’s breakfast smoothies offered a plant-based protein and essential Omega-3s to aid with brain development and focus.
As a runner, I understand the benefits of protein, including the repairing and rebuilding properties of the amino acids found in protein. Most nutritionists recommend about 0.6 gram of protein per body weight. So for me at 140 pounds, I should eat approximately about 84 grams of protein daily (140 x 0.6). During the months of marathon training, the amount of protein runners should eat should be slightly higher depending on the hours spent running and training.
It’s also important for runners to ingest protein within 30 minutes of their workout. During my most recent marathon training, I began tracking my protein intake as well as moderating my calories, sugars and sodium levels with the help of My Fitness Pal app.
The Bottom Line: Everyone (runners, non-runners and even sedentary people) should a bit of protein at every meal (especially after a workout) and a protein packed smoothie helps hit their daily protein quota.
Besides being such a great quick and healthy meal, smoothie recipes offer some freedom to play around with flavors and combinations such as greens and fruits. I recently experimented with avocados in smoothies and found that avocados add a lovely custard texture to our smoothies.
Just in time for Cinco de Mayo, I’m sharing my most recent protein-packed smoothie concoction, a Strawberry Avocado Lime Smoothie.
While this Strawberry Avocado Lime Smoothie pack lots of protein, it lacks sweeteners, such as maple syrup or honey, but honestly, it doesn’t need it. The combination of fruits adds plenty of sweetness. I also found that this curbed my sugar craving and the low sugar levels prevent fructose sugars to be stored as fat.
In addition to all the protein, this Strawberry Avocado Lime Smoothie delivers so much healthy goodness, including good fats and the amazing cholesterol reducing properties in avocados (which none of my kids would eat before this smoothie) and limes.
But above all, this Strawberry Avocado Lime Smoothie is hubby and kid-approved and another winning smoothie in the Run DMT home.
- 1 banana
- 1 ripe Hass avocado
- 2 cups strawberries
- Juice of one lime
- 1 cup Greek yogurt
- 1 Tbsp chia seeds
- 2 cups ice
- Add all ingredients into blender. Blend on a medium-to high speed until ice is completely blended through and smooth. Pour into a glass and serve. Makes four servings.