Although many smoothies, particularly those from restaurants, can be high in calories -- a Jamba Juice shake may contain more than 800 calories, with 122 g of sugar -- you can make low-calorie smoothies to act as meal replacements and help you lose weight. Choosing nutrient-dense ingredients that are low in calories can support a variety of fitness and body composition goals. Check labels when available, as nutritional values of ingredients vary between brands.
Chocolate Banana Protein Smoothie
If you are trying to enhance your body composition by gaining muscle, consuming a high-protein smoothie may be beneficial. By combining chocolate whey protein powder, a medium-sized banana and water, you will have a smoothie that provides only 215 calories, along with 23 g of protein, 29 g of carbohydrates and just 1.5 g of fat. According to a study from the October 2010 issue of "Applied Physiology, Nutrition and Metabolism," consuming a shake consisting of whey protein and carbohydrates after exercise can enhance protein metabolism, which drives muscle growth.
Red, White and Blue Smoothie
If you are looking for a protein- and carbohydrate-rich smoothie that contains a number of vitamins, combining milk, blueberries and strawberries can be beneficial. A smoothie that includes 1/2 cup of skim milk, 1/2 cup of strawberries and 1/2 cup of blueberries provides a total of 115 calories, with no fat.
Vegetable Smoothie
Consuming a smoothie made with vegetables can be beneficial because it provides vitamins, minerals and dietary fiber. Combining one cup of chopped carrots, a large tomato and one cup of diced celery provides just 85 calories but includes 6 g of dietary fiber. Dietary fiber can aid in digestion and helps you feel full, so consuming fiber may aid in weight loss.
Yogurt and Raspberry Smoothie
Greek yogurt is a type of yogurt that is higher in protein than regular yogurt, so using Greek yogurt in a smoothie can aid in muscle gain. Combining 5.3 oz. of fat-free Greek yogurt with one cup of raspberries provides 160 calories, with no fat, 17 g of protein and 22 g of carbohydrates. This shake also provides 5 g of dietary fiber, so it may aid in weight loss, as well.
References
- Divine Caroline; Seven High-Calorie Beverages That Pack on Pounds; Brie Cadman
- LIVESTRONG.COM MyPlate: Calories in Banana, Medium
- LIVESTRONG.COM MyPlate: Calories in Perfect Whey Protein Chocolate
- "Applied Physiology, Nutrition and Metabolism"; Protein Consumption Following Aerobic Exercise Increases Whole-Body Protein Turnover in Older Adults; C. Murphy, B.F. Miller; October 2010
- LIVESTRONG.COM MyPlate: Calories in Skim Milk
- LIVESTRONG.COM MyPlate: Calories in Blueberries, Raw
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