Did someone say anti-inflammatory protein smoothie?
Are you looking for anti-inflammatory foods to add to your protein shake or smoothie that’s not fruit, yogurt, or ice cubes? Welcome friend, you’ve come to the right place!
The way you construct your daily shake or smoothie makes all the difference in the world. The ingredients chosen can inflame the body and contribute to weight gain, or fight inflammation and assist with providing relief to life’s most annoying symptoms such as joint pain and low energy.
Let’s dive deeper into some of the best, yet unconventional anti-inflammatory foods to add to a protein shake or smoothie.
Your biology is so profoundly unique. The same should be said for your smoothie, and overall nutrition in general.
It secretly pains me to read food journal after food journal only to see…morning smoothie: cup of yogurt, multiple pieces of fruit, milk, ice cubes.
Frozen banana + sweetener + water (maybe a little protein powder on a good day)
A for effort but in the end, these smoothies are not very nutrient dense or satisfying. Downing a smoothie like these that are so low in protein, fat and fiber will leave you feeling starved shortly after consumption with a big energy crash to boot. If you keep this habit up over a long period of time, don’t be surprised if your blood sugar starts to go haywire and belly fat gradually makes an appearance.
Remember, liquid is generally much more easy to digest than solid food, even if the macronutrients are the same. The blender does most of the work in advance for your gut, therefore, it is even more important that you choose the right blend and dose of ingredients when it comes to your smoothie, AKA liquid meal or snack.
And by the way, if you’re looking to calm your gut, improve energy, and knock out annoying chronic symptoms like headaches and joint pain, a properly implemented anti-inflammatory elimination diet is the best first line of defense.
If you’re new to the smoothie game and would like to learn more about constructing a perfectly balanced smoothie, check out our article where we teach you how to make shakes and smoothies the right way. For those who consider themselves a seasoned pro already and want to dive in to more of the complex anti inflammatory foods to add to a shake or smoothie, this article is your next step.
Best Smoothie Ingredients
Baobab is a tree native to the countries of Africa, Arabia, Australia, and Madagascar. The pulp, leaves and seeds are available in powder form and make the perfect addition to a smoothie. Baobab is rich in magnesium, potassium, B vitamins, vitamin C and zinc. The high fiber content of baobab can help improve satiety and regulate bowel movements.
Amla Berry is an all-star, ancient berry from India. Research has shown that this versatile superfood has an incredible abundance of antioxidants, critical for fighting off the oxidative damage in our bodies (think stress and sun burns!). Fun fact: one Amla Berry has as much Vitamin C as 20 oranges!
Cinnamon tastes great but did you know that its also great for stabilizing blood sugar and fighting disease? The best part?, if you make a smoothie that doesn’t quite taste the way you had anticipated, add 1-2 teaspoons of cinnamon to help disguise any mistakes.
Maca root powder is one of the best smoothie ingredients if you are looking for an immediate energy boost that does not involve caffeine. Maca is native to Peru and is rich in amino acids, copper and iron. Bonus: Maca can naturally boost mood and balance hormones.
Many individuals love a smoothie that’s slightly on the sweeter side. If this sounds like you, consider adding a teaspoon or two or organic raw honey to your smoothie. Honey contains naturally occurring vitamins, minerals and antimicrobial properties. Raw honey is also a great source of antioxidants and phytonutrients.
Want to learn more about how a pro-sports dietitian makes smoothies every day for her athletes? Use this link to get her tip sheet on the 5 biggest mistakes to avoid when making your smoothie.
Curious about one of her favorite recipes for building an anti-inflammatory smoothie? Check out the recipe below!
Anti-Inflammatory Smoothie Recipe
-1 serving of Drink Wholesome protein powder of choice
-2 tsp maca powder
-1/2 tbsp chia seeds
-2 tsp cinnamon
-1 frozen banana
-1 tbsp cacao nibs
-1 date OR 1 teaspoon of raw honey
-10-12 oz nut or seed milk Vanilla flavored is always great here!
1. Blend all ingredients in blender until smooth. Adjust liquid according to your desired thickness.
This anti inflammatory protein smoothie is best used as a meal replacement or post workout recovery shake! Many choose this for an energizing breakfast on the go.
Now that you know the top anti-inflammatory foods to add to a protein shake or smoothie, you are set for life. Enjoy!
Article courtesy of Kylene Bogden MS, RD, CSSD, IFNCP.
You are reading an article written for Drink Wholesome, a small company from New Hampshire. Since 2020, we have taken a fundamentally different approach to protein powder by only using real food ingredients – ingredients you can pronounce and find in your kitchen. Now you can boost your protein intake without the added junk found in almost every other protein powder. Hooray! You will find that we also make the best tasting protein powder. What can I say, real foods just taste better.