6 Ingredients to Make Energy Boosting Smoothies

Kayla Newnam
6 Ingredients to Make Energy Boosting Smoothies

Energy boosting smoothies can be a great pick me up option to help power through the day. There are many smoothie recipes available online and at your local smoothie shop. So, which smoothies are going to help you stay powered and provide the energy boost you need? We are going to answer the question of if smoothies are a meal, what to include in your smoothie, and how to create an energy boosting smoothie. 

Are Smoothies a Meal?

Smoothies can provide a variety of benefits but the question remains if they are actually a meal? More importantly we must consider if grabbing a smoothie provides a balanced meal. While some smoothies are loaded with nutrients, there are also those that use powders to sweeten the drink and provide unnecessary added calories, sugar, and carbohydrates.  It’s beneficial to know what’s in your smoothie, so we recommend grabbing a blender and adding the ingredients that will be most beneficial for you. We understand that life can be busy which is why we provide this list of what to look for when seeking an energy boosting smoothie to stay powered! 

What Goes Into a Smoothie?

What even makes up a smoothie? You’ve likely had a tasty smoothie at your favorite local spot and then failed at trying to replicate it. Often these companies have their smoothie blend tasted and tested 100’s of times before releasing it to the public. There are also larger companies that add so many things to their smoothies, some of them are close to 1,000 calories. It’s definitely important to become familiar with what is going into your smoothie. Let’s take a look at the five components of an energy boosting smoothie. 

Fruits

You’ll often come across chunks of mango, pineapple, berries, and more inside of your smoothie. You’ll want to avoid fruit juice from concentrate as many contain high fructose corn syrup or added sugars which can negatively impact your blood sugar. Fruit in its natural form, fresh or frozen, is packed with vitamins, minerals, and antioxidants. While the quality of fruit you are selecting is important, it’s equally as important to make sure you have a variety of fruits in your diet.

Leafy Greens

We all have our preferences on which leafy greens we prefer. There’s kale, spinach, broccoli, sprouts, and many more that are added to a smoothie. Vegetables in general provide many benefits to our overall health and wellness. We enjoy using frozen vegetables to avoid the risk of producing waste. Regardless of your fresh or frozen vegetable selection,  they can provide you with nutrients that help maintain your blood pressure, balance blood sugar, improve digestion, and lower your risk of obesity. 

Seeds

Seeds are the definition of small but mighty! You may have wondered why many smoothie recipes contain pumpkin, chia, flax, sunflower, or hemp seeds. Although seeds provide a variety of nutrients, they often contain fiber, plant based sources of protein, and healthy fats! You can find these in the health section pre-packaged at your local grocery store or in the bulk bins. 

Nut Butter

There’s never been as many nut butters available on the shelves as there are right now. To name a few, there’s peanut, almond, macadamia, brazil, cashew, and blended varieties. Nut butters are what brings another creamy element to your smoothie of choice! It’s packed with creaminess but also provides a healthy source of fat! 

Liquid of Choice

One big mistake many make when first building smoothies is using regular water. Most professional smoothie makers will blend in different milks depending on preference. Many currently offer non-dairy and plant based options such as oat, almond, flax, and soy in addition to cow's milk. Depending on the choice of milk, it can provide additional nutrients like protein, fat, calcium, and vitamin D. 

How Can I Make an Energy Boosting Smoothie?

We recommend always paying attention to what goes into smoothies. These are ingredients you’ll want to look for when you are creating smoothie packs or on the menu at a local shop. So, how do you create an energy boosting smoothie to power through the day? 

1. Add Protein Powder or Greek Yogurt

Protein is an important piece of a balanced meal. Greek yogurt and protein powder can be easy and affordable add-ins for your smoothie. Having a balanced meal with adequate protein helps regulate your blood pressure and avoid that afternoon crash! If you are coming out of a workout, we recommend aiming for at least 20 grams of protein in your smoothie to refuel your body and aid in recovery. 

2. Mix in Some Chia Seeds

Remember how we mentioned seeds being small but mighty? Two tablespoons of chia seeds provide around 10 grams of fiber! Chia seeds can improve your digestion and help you reach the recommended daily amount of fiber of 25-40 grams depending on your gender. They also are also a great plant based source of protein as they provide 3 grams per tablespoon and provide all of the essential amino acids. 

 3. Opt for Peanut Butter and Banana

Most of us have experienced the dreaded afternoon slump and immediately grabbed a cup of coffee and a treat from the vending machine. This leads to an even bigger crash shortly after which is often caused by eating something high in sugar and low in protein and fiber. Opting for the addition of peanut butter and banana will provide balanced carbohydrates and a serving of healthy fats. The only thing you’ll need to add is a source of protein for balanced energy boosting smoothies to avoid that crash!

4. Try Berries and Honey

If you are looking for something to naturally sweeten your smoothie try adding berries and honey. When selecting honey for your smoothie try to find one that is local and raw honey. Honey isn’t a new thing, it’s actually been used by humans over 5,000 years ago! Through its anti-inflammatory properties, antimicrobial, and antioxidant properties it has been shown to benefit diseases such as cancer, diabetes, gastrointestinal, wounds and more! 

5. Blend Some Spinach and Superfood Powder

If you are looking for an extra boost, add frozen spinach to your smoothie. You can also select a superfood powder if you are looking to add more vitamins and minerals to your diet. While we don’t want to use superfood powder as a replacement for real food, it’s a great addition, especially for those of you that can’t stand vegetables. 

6. Make a Mocha Smoothie with Protein Powder and Coffee

Looking for a way to kickstart your day? Breakfast is a great way to start! We hate to break it to you but coffee isn’t a balanced breakfast. However, we have a solution, simply add protein powder and your coffee to your blender and enjoy! Want a creamer texture? Add a drop of honey, frozen cauliflower and a sprinkle of cinnamon for a creamy breakfast smoothie option! 

Energy Boosting Smoothies

Are Smoothies Filling?

Smoothies can vary depending on their level of satiety. That’s why we’ve provided the major components of a smoothie and ingredients you can add to take yours to the next level. We will also share a few ways to make sure your smoothie is satisfying. 

How Can I Make My Smoothie More Satisfying?

There are many different ways to enjoy a smoothie. For example, some prefer a thinner smoothie while others prefer a thick texture. Regardless, here’s 3 ways you can make sure your smoothie is more satisfying. 

Eat it from a Bowl with Toppings

One of the most beautiful things about San Diego, California is the acai bowls. These are often acai based smoothies topped with fruit, nut butters, seeds, granola, and more! 

Add More Fruit

There are many fruits to choose from and we recommend choosing them according to your goals and taste preferences. There are fruits that are higher in carbohydrates and sugar while others like berries are lower. You’ll also find that you like particular blends of fruit together in your smoothie! 

Choose Yogurt Instead of Milk

While milk can be a great choice of liquid, greek yogurt often provides a creamier texture and is often packed with more protein. The extra protein will leave you feeling satisfied and can be great for after post workout. Just like milk, you’ll be able to choose if you’d like a plant based option. 

The Bottom Line

Energy boosting smoothies have various flavors, ingredients, and nutrients that leave you feeling satisfied and energized for the day. Whether you are finishing a workout or a project at work, a smoothie can be a great option when the right ingredients are selected. We think you’ll be a blending master with this guide on creating energy boosting smoothies and some experimenting in the kitchen. Inspire others in the Vessel community by tagging us on social media so everyone can get inspired by your newest energy boosting smoothie concoction.