This Simple (But Not Boring) Smoothie Is A Must For Blood Sugar & Muscle Health
Close BannerAuthor:July 18, 2026Registered Dietitian NutritionistImage byDarren Muir/ StocksyJuly 18, 2026Smoothies are my go-to meal when I want to get alotof nutrients with minimal effort—so naturally, I. . .
Close BannerAuthor:July 18, 2026Registered Dietitian NutritionistImage byDarren Muir/ StocksyJuly 18, 2026Smoothies are my go-to meal when I want to get alotof nutrients with minimal effort—so naturally, I have one a day now. And it wasn't until this last year that I locked down how to make one that's actually filling, tastes like a sweet treat,supports my muscles, and doesn'tspike my blood sugar. It all has to do with adding enough protein. Aim for 30+ grams of proteinFor years, I would always add someGreek yogurtand a splash of milk and think that was good enough for protein. But then my energy crashed, and hunger would set in again a mere hour later. I never even considered adding a protein powder to the mix—most tastechalky and artificialto me—until mindbodygreen releasedgrass-fed whey protein isolate+. I could immediately smell the vanilla and hints of cinnamon and loved how the ingredient list reads like a recipe from a bakery (hello, organic vanilla extract, pink Himalayan salt, and cinnamon bark powder) rather than a chemistry textbook. When blended,grass-fed whey protein isolate+gives any smoothie a milkshake-like consistency. This thickness is crucial since I prefer to chew my meals rather than sip them. It also offers a hefty dose of25 grams of bioavailable protein—sans the lactose that whey concentrate supplements sometimes have. With a couple of dollops of Greek yogurt, surpassing that 30-gram threshold is a breeze. Getting enough protein has been at thetop of my mind this year. It's not only helped improve my appetite; it's also helped me recover from workouts more efficiently. * But the real game-changer has been addingcreatine with taurine+. If you're not adding creatine, you should beJust one small scoop of this powder provides the optimal5-gram dose of creatinealong with 2 grams of theamino acid taurine. Although I've long been familiar with creatine, I always thought it benefited athletes the most. Afterdigging into the research1, I finally realized that it can help anyone build muscle,get toned, and support their brain. Taurine also has some exciting research behind it for muscle health and recovery, as well asheart health2andcognition3. *Since I was already making smoothies daily, it was so easy to add to my routine (and I experiencedno bloating!). This is my favorite (pretty basic) smoothie recipe. Berry Pie SmoothieMakes 1 servingIngredients¼ cup frozen blueberries½ cup frozen raspberries1 cup frozen cauliflower1 cup spinach1 tablespoon hemp seed1 servinggrass-fed whey protein isolate+1 scoopcreatine+¼ cup Greek yogurt½ cup milk of choice (more if needed)MethodAdd everything to a blender, and blend until smooth. If using fresh fruit, add some ice. Nutritional information: 342 calories, 40 grams protein, 27 grams carbohydrates, 8 grams fat. Please note: Nutritional info is an estimate and may vary depending on ingredients used. Use it as a general guide, not a guarantee. Other blood-sugar balancing calloutsWhile adding protein to a smoothie is a pretty surefire way to keep blood sugar from spiking, adding some vegetables (in addition to fruit) and nuts or seeds is also helpful. The takeawaySmoothies can absolutely be a complete, filling meal—you just have to be very intentional about the protein content. Leaning on ahigh-quality proteinandcreatine powdercan truly make all the difference in taste and health benefits. *If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.