by Dezi Abeyta, RD | SMRTFT Nutrition Writer
The basic protein shake works just fine, helping you build muscle and recover. But if you truly want to protect your gut, your immune system, your recovery, your performance and much more, then you’ll want to shift to the smoothie instead. Loaded with ingredients, it levels you up in far more ways than protein shake can, thanks to higher fiber concentrations, antioxidants, and more. And this is my favorite recipe for the fall.
What You'll Need
● 1 cup Soy Milk (8 g protein)
● 1 cup Icelandic Skyr Yogurt (probiotic + calcium) (15 g protein)
● 1 scoop Vanilla Protein Powder (25 g protein)
● 1 medium Pear (plus points for roasted with cinnamon at 15 min at 325 degrees), cored and chopped
● 1/3 cup Pumpkin Purée
● 1 cup Frozen Cauliflower
● 1/4 cup Rolled Oats
● 1 Tbsp Walnuts (ALA omega-3s)
● 1/4 tsp Cinnamon
Nutrition per shake (approx):
● Calories: 625
● Protein: 55 g
● Carbs: 75 g
● Fiber: 16 g
● Fat: 12.5 g
Why It Works
With soy milk, skyr, and protein powder, you're landing serious protein, but you get more than that too. The Skyr yogurt delivers probiotics for digestion and calcium for bone strength, two oft-neglected nutrients missing when people just blend whey and water. And the pumpkin delivers beta carotene and Vitamin C, delivering an immune boost that’s underrated when the weather shifts. Add in 16 grams of fiber and healthy fats from walnuts, and this shake will also slow digestion so you avoid the crash that comes from higher-sugar options.
SMRTFT Pro Tips
1. Want more orange in the blend? Swap the pear for frozen mango or peach. You'll keep the color vibrant and the texture smooth.
2. Need a lower-calorie version? Cut the oats in half or drop the walnuts, but keep the protein and pumpkin base.
3. Make it portable: freeze ingredients in bags, then toss and blend for a five-minute recovery meal.