Building a Better Smoothie

Smoothies are only effective when they are properly constructed. A common issue is an overreliance on fruit, which increases sugar intake without providing enough protein to support satiety. This peanut butter and jelly smoothie corrects that imbalance with protein powder and peanut butter.

Ingredients

• 1 cup skim milk (such as Fairlife)
• 1 scoop whey protein (such as Isopure)
• 1 cup frozen mixed berries
• ½ banana (I use frozen because it's the best)
• ½ tablespoon natural peanut butter
• Ice if needed (my frozen berrie and frozen banana sufficed)

Instructions

1. Combine all ingredients in a blender.
2. Blend until a smooth consistency is reached.
3. Add ice if a thicker texture is preferred.
4. Consume immediately after preparation.

Nutritional Overview

Per serving, this smoothie contains approximately 330 calories, 37 grams of protein, and 5 grams of fiber.

Whey protein provides a fast and efficient source of protein, while skim milk adds additional protein without excess fat. This combination helps support recovery and reduces hunger between meals.

Berries contribute fiber and micronutrients, while banana adds natural sweetness and texture. The use of a small amount of peanut butter improves palatability and contributes to satiety without significantly increasing total caloric intake.

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