10 Best Ways to Add Protein to Smoothies (several Paleo, dairy-free); why collagen alone isn’t enough

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10 Best Ways to Add Protein to Smoothies shares how to increase protein or create a complete protein with your smoothie. We look at about ten ingredients to increase amino acids — the pros and cons of each. And I rank them with the best complete protein sources at the top!

Why to add protein to smoothies

Our bodies need protein at most meals: for efficient digestion, to build muscle, for detoxification, to produce energy, for blood sugar regulation, hormone production, weight loss and more.

Eating complete animal proteins is necessary for optimum health because toxins are ushered from the body by all of the amino acids (which make up proteins). Toxins can stay in the body when all of the amino acids are not present.

Increasing one’s protein intake is often a good idea, especially for the following people:

• those who wish to lose weight, as it increases one’s metabolism and satiates better than other foods
• anyone who struggles with hypoglycemia or blood sugar regulation
• athletes who want to build more muscle or aid their post-workout recovery
• those who struggle with chronic illness or the elderly; it helps to prevent tissue breakdown
• those who deal with stress or adrenal issues, and therefore the breakdown of tissues; protein helps to rebuild that tissue

Is combining fruit and protein healthy

Combining fruit and protein (as is the case with protein smoothies) can be beneficial for managing blood sugar levels. Eating fruit with protein helps regulate blood sugar spikes by slowing down the absorption of fructose from the fruit.

Adding protein to a fruit snack can also provide satiety, or the feeling of being satisfied.

We see fruit combining in many of the cultures with the longest life spans, and there is no scientific data suggesting fruit and protein eaten together is problematic.

Different enzymes break down protein and the carbohydrates in fruit, so eating them together does not impede digestion.

This revelation frees us up to enjoy proteins and carbs together for a well-rounded diet.

10 Best Ways to Add Protein to Smoothies: Essential amino acids

Proteins are comprised of amino acids. All of the essential amino acids are found in muscle meats, seafood, eggs and dairy. (Seafood, eggs and dairy also contain some of the “nonessential” amino acids.)

These essential amino acids must be supplied by the food we eat because our bodies cannot make them.

Is collagen a good protein source

“Nonessential” or “conditional” amino acids are found in gelatin or collagen. Our bodies need both essential and nonessential amino acids to function well.

When we just add the nonessential (but still very important!) amino acids (from collagen) to our smoothies, we are not getting a complete protein.

But, getting the essential amino acids in a different meal of the same day does help the smoothie’s nutrition.

All of the amino acids must be present in each day, in the right ratios, for our bodies to benefit. It’s a matter of how we perceive the collagen, how we perceive the protein in that smoothie.

Adding collagen or gelatin to a smoothie can be a good thing, if the additional essential amino acids are added too.

One tablespoon of collagen is best accompanied by a portion of meat (about 4 ounces), so the amino acids are balanced. If you skip having essential amino acids in your smoothie meal, it’s important to get meat in the other meals of the day.

Why to Add Collagen to Smoothies

Although the human body can make all the same amino acids that collagen provides, those who struggle with less than optimum health may not generate amino acids as effectively.

Supplementing helps the body to have what it needs.

Collagen is also a great building block for a healthy gut.

Find the best grass-finished, third party tested, pesticide-free collagen here. (Use code BEAUTIFUL10 at check out for 10% off your order.)

Protein Powders and Vegetable-Based Protein Sources

Plant-based protein powders

Plant proteins are incomplete proteins. Even if we get what looks like an adequate amount of protein from pea powders or hemp seeds, their nutrition is often wrapped up in their fibers, less accessible. We would need to eat huge amounts of these foods to get the quantity of amino acids our bodies need to function optimally.

The danger of whey protein powder

Other Protein powders

As one functional medical doctor says of protein powders in general:

…the downside of protein powder compared to whole foods is that it’s more processed and it’s not still in the whole-food form.  It doesn’t have as many of the cofactors and enzymes…

However, he goes on to say that occasional use of the highest quality protein powder (more on this below) in certain circumstances is not problematic. The contexts he considers appropriate include using protein powder amidst an otherwise nutrient-dense diet that includes meat, one to three times a week, especially after a heavy workout.

If you’re someone who really likes to include protein powder in your smoothies, most nutritional experts do not recommend doing this daily.

What IS the highest quality protein powder

That being said, this beef-based protein powder contains both beef muscle meat and collagen, so all of the needed amino acids. Unflavored and unsweetened, it contains a lot of protein per serving: 26 grams per scoop!

Beware most protein powders that contain sugar substitutes like stevia, as they have their own health ramifications over time. If you like your smoothies on the sweeter side, it’s better to choose a natural sweetener like coconut sugar and work off the calories; I discuss this here for more reading on the topic.

10 Best Ways to Add Protein to Smoothies

Below I’ve listed the best sources of protein to add into smoothies.

Good options for adding protein to your smoothie, they are not all excellent options.

THE VERY BEST CHOICES

1. BEST POWDER CHOICE: The best complete protein Paleo Unflavored Protein Powder — Contains both both beef muscle meat and collagen, so all of the needed amino acids. No sweetener.
   
2. BEST INCOMPLETE PROTEIN: Collagen. Find the best grass-finished, third party tested, pesticide-free collagen here. (Use code BEAUTIFUL10 at check out for 10% off your order.)
3. BEST DAIRY CHOICE (Primal): Raw milk — 9 grams of protein in 1 cup of raw milk. And, “raw cow’s milk has all 8 essential amino acids in varying amounts, depending on stage of lactation.” (source) Combining raw milk with collagen is an excellent source of complete protein for smoothies. Raw milk is also full of vitamins, minerals, living enzymes, anti-viral antibodies, and if it’s pasture-raised, omega-3 fatty acids. If dairy agrees with you, I consider this a good option for protein in smoothies.
4. BEST PROBIOTIC DAIRY CHOICE: Kefir and Yogurt — Kefir and yogurt contain just as much protein as milk, with added probiotics and easier digestion for some. Both of these dairy sources are great ways to add the right amino acids to one’s smoothies. According to one study, yogurt or kefir may actually digest with fruits better than fruits with milk, so yogurt may be a better choice than milk for smoothies.

LESS GOOD BUT STILL DECENT SOURCES OF PROTEIN FOR SMOOTHIES

The following options are listed randomly, because each of us has unique bodies and preferences; they are not ranked in order of best to worst. Rather, I share qualities or downsides in the explanations that follow each item.

1. Tiger nut flour — 2 grams of protein for a 1/4 cup of flour? Not much! But it’s something, and you’ll also get resistant starch. Obviously, tiger nut flour (my favorite brand) alone isn’t going to do it. Tiger nuts contain most of the essential amino acids in decent quantities, but not all of them. Combine tiger nut flour with collagen for more amino acids.
2. Nut or seed butter — About 6 to 7 grams of protein is provided by 2 tablespoons of nut butter, depending on the seed or nut. Pepitas/pumpkin seeds, for instance, have 9 grams. While many nuts and seeds contain all of the essential, and some of the nonessential, amino acids, they are not all in high quantities nor an efficient form of protein, because our bodies can’t absorb all of the amino acids well. The nutrition in nuts and seeds is not as bioavailable.
   • Also, too many nuts, or nuts everyday, is often taxing on the digestive system, instead of providing gentle nutrition. And perhaps more universally applicable, nuts are high in polyunsaturated fats (PUFAs), which cause inflammation, aren’t healthy for anyone and must be balanced with omega-3 fats.
   • Some prefer to buy or make sprouted butters. Here’s why. Alternately, make Fermented Almond or other Nut Butter.
3. Chia Seeds — 2 tablespoons of chia seeds provide 4 grams of protein. Chia seeds also provide, among other nutrients, good fiber, calcium, phosphorus and magnesium. Chia seeds contain all of the essential amino acids and some of the nonessential ones; so teamed with collagen or gelatin make a decent complete protein source. If you need a low lectin smoothie, use basil seeds.
4. Hemp Seeds — No wonder protein powders are made from hemp. Two tablespoons of hemp seeds provide almost 11 grams of protein. All 20 amino acids are present, both essential and nonessential. Hemp seeds are a source of magnesium, zinc and iron. (Homemade hemp milk makes a good liquid smoothie base: puree on high speed 3 cups water with 2/3 cup hemp seeds. Add vanilla, dates, honey or maple syrup, to taste.) The main downside of hemp seeds is they are relatively high in polyunsaturated fats, so should not be eaten too often. One of the main problems with plant-sourced protein, and relying on it, is that the body does not absorb it as well as animal protein. So while the label says 11 grams of protein, the correlation to what your body actually absorbs is less.
5. Peanut Butter — Surprisingly, perhaps, peanuts have more amino acids than other nuts. Of course they’re not nuts; they’re legumes. Yet we eat them as if they’re nuts, and they rank the highest in the essential amino acid category. Peanuts contain all of the essential amino acids and most of the nonessential amino acids. Paired with collagen or gelatin, peanuts are a complete protein. Keep in mind that peanuts are commonly contaminated with mold. Eating peanuts only occasionally for this reason and using a pathogen-killing herb helps protect against mold ingestion. Or, more recently, I’ve started making Fermented Peanut Butter, which is lovely and mold-free.
   • GOOD CHOICE IF YOU TOLERATE PEANUTS — Use Organic Peanut Butter Powder — This product is one-ingredient: just peanuts with their fat removed. The fat and potential mold are what make peanut butter less healthy, so this option is one many are now turning to. This product contains 5 grams of protein for 2 tablespoons.
   • BEST OPTION: Combine Peanut butter powder with collagen for a complete protein.
6. Beans — It may seem odd, but beans work well in smoothies. In addition to adding excellent protein, they add fiber, Vitamin B1 and creaminess, and most beans have a mild flavor. Beans are also excellent for weight loss, disease prevention and detoxification. I even found one new exciting study that shares beans’ ability to increase collagen production! Half a cup of beans adds only about 3 grams of protein to a smoothie, but you get all the other benefits of beans as well. Add collagen or oats for more protein.

10 Best Ways to Add Protein to Smoothies: Conclusion and Summary

If you consume collagen (find it here: Use code “BEAUTIFUL10” for 10% off your entire order at check out) in conjunction with other protein sources, from muscle meats or vegan sources, the body absorbs the amino acids better. Collagen on its own can not fully nourish the body; nor can vegan sources alone.

Plant-sourced proteins are not as efficient. The bioavailability of the amino acids should not be relied upon on a regular basis as a good source of protein.

Raw milk, yogurt or kefir and actual beef-based protein powders (here) are the best possible add-ins, in conjunction with collagen, to boost the protein content of smoothies.

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Additional SOURCES 1, 2, 3, 4, 5