One of the most fundamentally significant factors affecting health is dietary patterns. Proteins are the building blocks of muscles, and it is important to meet the daily requirements to maintain a good physique. According to the FAO, 800 million people worldwide experience chronic undernourishment due to a shortage of food, frequently a fundamental deficiency in protein and energy. From the perspective of nutritional science, we must have precise estimates of the dietary protein and amino acid requirements for humans. We also need to be able to accurately describe the capacities of various foods and dietary proteins to supply amino acids to people of various ages and physiological states 1.
One very easy food item is the quick smoothie. Smoothies are made by properly blending all the nutritious food ingredients in milk, preferably coconut milk. Protein smoothies gained popularity amongst youngsters because it is easy to make and tastes good. However, here are 5 things you should know about protein smoothies before including them in your daily diet.
1. Protein Smoothies are a reservoir of great nutritious elements
Smoothies are a storehouse of many essential nutrients because they are made of a variety of fruits and vegetables. Smoothies also help to mask the taste of food that we might not like much, having a high nutritional value along with protein 2.
2. Smoothies are not your meal
Smoothies are packed with essential nutrients, but they should not be replaced as a main meal. They might make you feel full soon after you consume them, but they are easily digestible and can create hunger later. Hence, solid foods are preferred over smoothies for main-course meals.
3. Smoothies are good for a pre-workout routine
Many ask the question about which food should be consumed before workouts. Smoothies are a source of instant energy, which benefits an individual during vigorous workout sessions. These are lower in fibre and feel light during running or stretching 3.
4. Smoothies help in improving gut health
Protein smoothies help your body digest food more efficiently, reducing the risk of digestive issues such as bloating and constipation. Due to their high protein content, which supports the growth of healthy bacteria in the gut, protein smoothies can be helpful in enhancing gut health. Protein smoothies are also loaded with vitamins, minerals, and amino acids that can improve nutrient absorption and assist to repair and preserve the gut lining. Additionally, the fibre in smoothies helps support a healthy balance of intestinal flora and maintain a regular digestive system 4.
5. Smoothies are a good travel snack
It is challenging to keep up with your nutritional requirements while you are travelling. Protein smoothies thus become a convenient source of food that meets basic energy requirements.
Below is a short recipe for iThrive’s customised Protein Milkshake
Ingredients:
150 ml chilled coconut milk
EAA- 1 scoop
Fresh or frozen Berries/ strawberries- 1/4 cup(50 gm)
Coconut oil- 1 tbsp
Cinnamon/ cardamom/ nutmeg for flavour
Method:
Blend all the ingredients on high power for 30 seconds and enjoy!
References:
(1) https://doi.org/10.1017/S0007114512003509.
(2) https://www.luvmekitchen.com/fun-random-interesting-facts-about-smoothies/
(3) https://www.allrecipes.com/article/best-smoothies-pre-post-workouts
(4) https://www.livestrong.com/article/13729724-smoothies-for-digestion/
