Protein is having a moment. Are you getting enough?
Once reserved for gym talk and fitness forums, protein is now front and center in everyday eating – from protein-packed yogurts and cottage cheese, to high-protein coffee, and we’ve even seen protein popcorn! Whether you’re chasing better energy, stronger muscles, or simply feeling full longer, protein has become the nutrient everyone’s watching. But how much do you really need?
We aren’t nutritionists or experts on this topic, but we are interested in market trends, and especially this one, because of our age (60+). We’ve heard that protein is essential for preserving muscle mass and supporting bone health for our age group. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For a sedentary (non-exercising) 50-year-old woman who weighs 140 pounds, that translates to about 50 grams of protein per day. We know most of our readers are active, and the RDA for active women our age suggests 1.2 to 1.5 g/kg of body weight per day, or about 61 grams of protein a day for a 140-pound woman. This is not an easy task!
Trying to incorporate enough protein into our diets can be a full-time job. We’ve found that smoothies are an easy and tasty way to boost our protein intake. Start with a protein-rich base like Greek yogurt, add protein powder and collagen powder, and layer in extras—milk or soy milk for more grams, nut butter for healthy fats, and chia or hemp seeds for an added boost. Toss in fruit for flavor and fiber, and you’ve got an easy, balanced meal.
Here are our favorite products for smoothie-making, and we’ve followed them with some tasty smoothie recipes from FabListers Linda A. and Dana H. Thank you!
Protein Powder:
Gold Standard Optimum Nutrition 100% Whey Protein Powder, Vanilla Ice Cream Flavor (31 grams/scoop)
Promix WheyProtein Isolate Powder, Dutch Chocolate (15 grams/scoop)
Collagen Peptides:
Vital Proteins Collagen Peptides, Unflavored (18 grams/4 T). Add for skin, hair, bone, and joint support.
Yogurt:
Siggi’s Icelandic Strained Nonfat Yogurt, Plain, (19 grams/3/4 cup)
Blenders:
Vitamix Blender: The gold standard for smoothies and perfect for soups and anything that needs to blend effortlessly!
NutriBullet: Compact powerhouse turns anything from strawberries to spinach into smooth, sippable nutrition.
Straws:
Jumbo Plastic Smoothie Straws: These straws are wide-mouthed, accommodating thick drinks while providing a comfortable drinking experience. They are BPA-free and hand-washable/reusable.
Recipes:
Greenie
1 cup coconut water
2 small handfuls fresh spinach
½ to whole frozen banana (preferably in chunks)
1 heaping tablespoon peanut butter
1 scoop vanilla protein powder
A few ice cubes
Date Flax
1 cup almond milk (or regular milk)
1 cup ice
½ or whole frozen banana (preferably in chunks)
5 frozen dates
1 heaping tablespoon almond butter
1 scoop vanilla protein powder
1 tablespoon flax seed
1/2 teaspoon cinnamon
Cherry Cauliflower
1 cup almond milk or coconut water
½ cup frozen cherries
½ cup frozen rice cauliflower
1 scoop vanilla protein powder
1 heaping tablespoon almond butter
1/2 teaspoon cinnamon
Dr. Pena’s Breakfast Shake
From Dr. Heather Pena
Yield: 2 shakes
Ingredients
1 cup lowfat soy milk (or milk of choice)
½ c. fresh or frozen blueberries
½ c. fresh or frozen raspberries or strawberries
1 banana
¼ c. raw oatmeal
3 walnut halves
1 Tbsp. protein powder
1 Tbsp. flaxseed
1 tsp. orange juice concentrate (I’ve just used some orange juice)
Combine all ingredients in a blender. Add water to achieve the desired consistency.
Spinach Smoothie – tastes like a milkshake!
Makes 2 smoothies
- 6-8 oz bag frozen Spinach (freeze this in the freezer beforehand. If you have a bigger bag of spinach, just freeze leaves in a gallon-size Ziploc bag, then break into small pieces)
- 1 – 2 bananas (when my bananas get old, I take the peel off and freeze them. Then I add frozen bananas to the smoothie, which adds the banana and some thickness to the smoothie)
- 1 orange (could also use grapefruit or lemon. Citrus cuts the bitterness of the greens.)
- 1 cup organic almond milk (or soy milk or cow’s milk)
Optional (but I usually always add these)
- 1 Tablespoon almond butter (or big spoonful)
- 4-5 almonds. If you don’t have almond butter, I use 10-12 almonds.
- 1-2 dates, pitted or Drizzle of honey if you don’t have dates
- Scoop of greens powder or protein powder.
Handful of ice to make it thicker if you like that consistency.
Blend in any type of blender, or with a handheld immersion blender.
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