Consuming protein shakes for energy can be a great way to give yourself a little boost. Whether it’s first thing in the morning, before a workout, or just when you’re feeling a little flat, energy smoothies and shakes can help. Packed with energy-rich ingredients, they’re natural and delicious ways to get a quick and sustained energy boost.
In this article – learn about the most energy-rich smoothie ingredients and 10 protein and energy shake recipes to power up your day.
Why Consume Energy-Rich Protein Shakes?
Energy-rich protein shakes are increasingly popular for several reasons…
- Quick and Sustainable Energy: They contain carbohydrates, which are quickly absorbed and converted into energy by your body. They can provide an instant boost while also helping to sustain your energy levels throughout the day.
- Pre or Post-Workout Fuel: Energy-rich protein shakes can be an excellent pre or post-workout fuel source. This can help you power through your exercise routine and aid in muscle recovery after a workout.
- Satisfying and Filling: Protein shakes with energy-rich ingredients can also be more satisfying and keep you feeling fuller for longer. They can be a convenient and nutritious meal replacement option (when combined with a balanced diet).
High-Energy Smoothie and Shake Ingredients
So, what should you put into your energy smoothies and shakes? Well some ingredients are more calorie dense than others or provide a quick release of energy more easily. When combined with high-protein ingredients, they make for a satisfying and nutritious smoothie or shake.
Here’s a list of high-energy smoothie and shake ingredients you can incorporate into your own recipes…
- Bananas: A natural source of carbohydrates, bananas are a go-to ingredient for energy-packed protein shakes.
- Dates: Dates are rich in natural sugars, providing a sweet and energizing addition to your shakes.
- Pineapple: With its natural sweetness, pineapple adds a tropical burst of energy to your protein shakes.
- Mango: Mangoes are loaded with natural sugars, making them a delicious and energy-rich smoothie ingredient.
- Avocado: Avocado is one of the most energy-dense fruits due to its healthy fats. It’s rich in monounsaturated fats and provides about 240 calories per fruit on average.
- Coconut Milk: Coconut, both the flesh and the milk, is calorie-dense. Coconut meat contains about 354 calories per 100 grams, and coconut milk (canned) provides around 230 calories per cup.
- Apples: Apples offer a mix of simple sugars and fiber, giving you a steady release of energy.
- Oranges: Bursting with natural sugars and vitamin C, oranges are perfect for an energizing shake.
- Sweet Potatoes: Cooked sweet potatoes are a great source of complex carbohydrates, providing lasting energy.
- Oats: Rolled oats are a fantastic source of complex carbohydrates and fiber, making them a filling and energy-boosting ingredient. A half-cup of oats adds around 150 calories to your smoothie.
- Coconut Water: Coconut water, with its natural sugars and electrolytes, adds a refreshing and hydrating energy boost.
- Coffee: Brewed coffee adds a caffeine kick to your protein shakes, providing a quick energy boost and enhanced alertness.
- Nut Butters: Nut butters like peanut butter, almond butter, and cashew butter are rich in healthy fats and protein. They add creaminess and calories to your smoothie. Two tablespoons of peanut butter, for example, contribute around 190 calories.
- Seeds: Chia seeds, flaxseeds, hemp seeds, and sunflower seeds are nutrient-dense and calorie-rich. They also provide a good dose of healthy fats, fiber, and protein. Just two tablespoons of chia seeds can add approximately 140 calories to your smoothie.
- Greek Yogurt: Greek yogurt is not only a great source of protein but also offers a creamy texture and a calorie boost to your smoothie. A cup of plain, full-fat Greek yogurt can provide about 220 calories.
- Honey or Maple Syrup: Natural sweeteners like honey or maple syrup can enhance the taste of your smoothie while adding calories. They contribute about 64 calories per tablespoon.
- Protein Powder: Protein powder, whether whey, plant-based, or casein, not only boosts protein content but also provides additional calories. Depending on the brand and type, it can add anywhere from 100 to 150 calories per scoop.
- Coconut Oil: A tablespoon of coconut oil adds about 120 calories to your smoothie. It’s an excellent source of healthy fats and can enhance the smoothie’s texture.
- Dried Fruits: Dried fruits like raisins, apricots, or figs are calorie-dense and sweet. They can contribute around 300 calories per cup.
Protein Shake Recipes for Energy
So, now you know which energy-rich ingredients to include in your shakes, let’s get to the recipes…
Banana Date Delight
- 1 ripe banana
- 3-4 pitted dates
- 1 cup almond milk
- 1 scoop vanilla protein powder
- 1/2 cup brewed coffee, chilled
Tropical Mango Madness
- 1 cup frozen mango chunks
- 1/2 cup pineapple chunks
- 1 cup coconut water
- 1 tablespoon honey
- 1 scoop plant-based protein powder
- 1/2 cup brewed coffee, chilled
Apple Pie Power Shake
- 1 apple, cored and chopped
- 1/2 cup rolled oats
- 1 cup unsweetened soy milk
- 1 teaspoon cinnamon
- 1 scoop vanilla protein powder
- 1/2 cup brewed coffee, chilled
Orange Creamsicle Boost
- 2 oranges, peeled
- 1 cup Greek yogurt
- 1 tablespoon honey
- 1 scoop orange-flavored protein powder
Sweet Potato Spice Elixir
- 1 cooked sweet potato, peeled
- 1 cup unsweetened almond milk
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1 scoop plain or vanilla protein powder
- 1/2 cup brewed coffee, chilled
Coffee Banana Buzz
- 1 ripe banana
- 1 cup brewed coffee, chilled
- 1/2 cup coconut milk
- 1 scoop coffee-flavored protein powder
You might also like… this Easy Coffee & Banana Protein Smoothie.
Energizing Oatmeal Shake
- 1/2 cup rolled oats
- 1 cup almond milk
- 1 tablespoon almond butter
- 1 scoop vanilla protein powder
Date and Walnut Wonder
- 1/2 cup pitted dates
- 1/4 cup walnuts
- 1 cup unsweetened soy milk
- 1 scoop chocolate protein powder
- 1/2 cup brewed coffee, chilled
Pineapple Coconut Refresher
- 1 cup frozen pineapple chunks
- 1/2 cup coconut water
- 1/4 cup coconut milk
- 1 scoop vanilla protein powder
Energizing Citrus Splash
- 1 orange, peeled
- 1/2 cup mango chunks
- 1 cup coconut water
- 1 scoop orange or tropical-flavored protein powder
More Protein-Packed Shakes Recipes… Classic Oat Milk Shake, Nutella Shake, or Blueberry & Banana Shake.
Energy-Rich Protein Smoothies & Shakes
Energy-rich protein shakes are a tasty and nutritious way to power up your day. With high-energy ingredients like bananas, dates, pineapple, oats, and the energizing kick of coffee, these shakes provide an immediate and long-lasting boost. So, whether you need a pre-workout energizer or a satisfying meal replacement, these high-energy protein shake recipes are perfect.
