With so much information coming out around protein and how much protein women should be consuming, it can get really confusing. I’ve been there, my clients have been there, if you are feeling overwhelmed by it, you are definitely not alone. Fueled by my own struggles with building muscle and not feeling satiated as well as wanting to best support my clients; I decided to do some research and “field tests”. If you aren’t sure how much protein you should be eating and/or know you need more, but need an additional source, keep reading! I’m sharing my insight as well as an easy solution for getting more protein into your day!
HOW MUCH PROTEIN SHOULD WOMEN BE CONSUMING?
If you are wondering how much protein you need, you are not alone. Working with clients, I get asked this question all of the time. Typically I recommend aiming to consume 90 grams of protein a day. This seems to be the “sweet spot” for most women. It doesn’t feel overwhelming. Yet still provides enough protein to keep them satiated and support their bodies in building and maintaining lean muscle.
Having a serving of protein at breakfast, a post workout protein shake, a serving of protein at lunch and a serving of protein at dinner, most women (including myself) get close to consuming 75 grams of protein. I was looking into how we could get an additional 15 grams into our days and happened to listen to a podcast. Autumn Smith, the owner of Paleo Valley was a guest on the TSC Him and Her Show. My interest peaked when she mentioned their Chocolate Bone Broth Powder. With 15 grams of protein per serving, I thought adding it to the BbE Green Avocado Smoothie could be a fabulous solution to the protein dilemma!
BONE BROTH PROTEIN POWDER AS A SOURCE
I knew I would need to make some changes and switch up the flavor profile. First things to go were the Agave5 and lemon juice as neither would compliment chocolate. If you follow BbE, you know the foundation of my nutrition philosophy is blood sugar. Cinnamon is not only delicious when paired with chocolate, it also helps stabilize blood sugar. So I decided to try adding cinnamon and just like that, the Creamy Chocolate Cinnamon Protein Smoothie was created! It has since become an absolute staple in my day and something I recommend in almost in every Nutrition Coaching session. It is so delicious, so simple and easy to make, you get 15 grams of protein and no blood sugar spike or glucose response. The macronutrient breakdown is nutrition perfection!
The recipe is below. Bookmark and save it so you can come back. It keeps really well refrigerated! So you can prep it in advance to drink later. If you are going to make it ahead of time, omit the ice and just use “milk” and water for the liquid base. I usually add 8 ounces of each, but feel free to adjust based on personal preference. If you are going to be drinking it right away, decrease the water and add a scoop of ice. You can also make and store frozen smoothie packets. Place a handful of spinach and 1/2 an avocado in a baggie and freeze. To make your smoothie, pour in the liquid, add chocolate bone broth powder, cinnamon, salt and frozen packet. Blend and enjoy!
I am also super excited to share that the Creamy Chocolate Cinnamon Smoothie is now available at Whole Nectar Smoothie Bar. If you are in downtown Denver, stop by, get one and say hi! Would love to hear from you too! If you make the smoothie, let me know how you like it, how you feel and if it is a yummy, easy way to get more protein into your day!
CREAMY CHOCOLATE CINNAMON SMOOTHIE
- 8 ounces “milk” of your choice ~ I use Silk Unsweet Almond Coconut Blend
- 4-8 ounces water (*depending on how thick you prefer)
- Scoop of ice (*if you are planning on drinking it immediately after making)
- 1 handful of spinach
- ½ an avocado
- 1 scoop Paleo Valley Chocolate Bone Broth Powder
- ½ teaspoon cinnamon
- Pinch of sea salt
- Blend + Enjoy!
If you are looking for an easy way to get more protein into your day, this Creamy Chocolate Cinnamon Smoothie recipe is such a delicious, easy, blood sugar friendly option!
