1 Your bodyweight
165 lb Drives the daily protein target lb kg – +
2 What are you training for?
General health Active, not training for anything 1.2 g/kg a day Build muscle Lifting and eating to grow 1.8 g/kg a day Lose fat In a deficit, protecting muscle 1.6 g/kg a day Endurance / athlete High training volume 2 g/kg a day
3 What is this smoothie doing?
Snack Between meals Post-workout Straight after training Meal replacement Standing in for breakfast or lunch
4 Which powder is in the tub?
Whey isolate 25 g protein · 30 g scoop · 110 kcal Whey concentrate 24 g protein · 32 g scoop · 130 kcal Casein 24 g protein · 33 g scoop · 120 kcal Pea / plant blend 21 g protein · 30 g scoop · 120 kcal Collagen peptides 18 g protein · 20 g scoop · 70 kcal Meal-replacement blend 20 g protein · 45 g scoop · 190 kcal
The standard tub. Slight thickening as it hydrates.
5 What else goes in the blender? · their protein counts toward the target
+ Water ✓ Almond Milk (unsweetened) + Oat Milk + Soy Milk (unsweetened) + Whole Milk + Coconut Water + Orange Juice + Greek Yogurt (nonfat, plain) + Cottage Cheese (low-fat) + Silken Tofu + Rolled Oats + Peanut Butter + Almond Butter + Sunflower Seed Butter + Kale + Chia Seeds + Ground Flax Seeds + Hemp Seeds + Cocoa Powder (unsweetened)
Almond Milk (unsweetened) – 1× 1 cup + Frozen Banana – 1× 1 cup (sliced) +
Add to the blender
Whey concentrate
Getting powdery. Add liquid and blend a few seconds longer.
Target for this smoothie 34 g
Already in your ingredients 3 g
Gap the powder fills 31 g
Protein in the finished drink 39 g
135g Daily target
365 Calories
195 From powder
Powder drinks liquid. Add about 2 tbsp more than usual and blend a few seconds longer so it hydrates instead of clumping.
See the full macros for this smoothie → 