A registered dietitian has shared a smoothie recipe designed to support blood sugar stability and muscle health, emphasizing the importance of protein content. Molly Knudsen, a registered dietitian nutritionist, explained that for years she would add Greek yogurt and milk to her smoothies, only to experience an energy crash and hunger shortly after. She now aims for at least 30 grams of protein per smoothie.
Knudsen highlighted the use of a grass-fed whey protein isolate supplement, noting that it provides 25 grams of bioavailable protein without the lactose found in some whey concentrate products. She described the powder as having a milkshake-like consistency when blended and said its ingredient list includes vanilla extract, pink Himalayan salt, and cinnamon bark powder. She added that combining this with Greek yogurt makes it easy to surpass the 30-gram protein threshold.
The dietitian also recommended adding a creatine and taurine supplement to the routine. She noted that while she previously associated creatine mainly with athletes, research shows it can help anyone build muscle, improve body tone, and support brain function. Taurine, she said, has research backing its role in muscle health, recovery, heart health, and cognition. She reported no bloating from adding the supplement to her daily smoothie.
Knudsen provided a specific recipe called the Berry Pie Smoothie. It includes frozen blueberries, frozen raspberries, frozen cauliflower, spinach, hemp seeds, one serving of the whey protein supplement, one scoop of the creatine and taurine supplement, Greek yogurt, and milk. The method involves blending all ingredients until smooth, with a suggestion to add ice if using fresh fruit. The nutritional estimate for the smoothie is 342 calories, 40 grams of protein, 27 grams of carbohydrates, and 8 grams of fat.
For additional blood sugar management, the dietitian advised including vegetables along with fruit, as well as nuts or seeds, in the smoothie. She concluded that smoothies can be a complete and filling meal if the protein content is intentional, and that high-quality protein and creatine powders can make a difference in taste and health benefits. The advice comes with a note that individuals who are pregnant, breastfeeding, or taking medications should consult a doctor before starting a supplement routine.
