Meals
•Centr Team
10 high-protein smoothies to max muscle growth
There's nothing quite like the one-two punch of a morning workout followed by a high protein smoothie for optimal recovery and muscle growth.
But why is a post-workout smoothie a must-have for muscle gain? It keeps you fuller for longer, helps your muscles recover and best of all, they’re ready to go in minutes.
Need some recipe inspiration? We’ve got you covered. Our high protein smoothies recipes are designed to deliver 25-40g of protein per serving, providing the essential building blocks your muscles need to recover and grow.
Let’s get blending.
Protein, recovery and you
Protein is key to effective post-workout recovery, providing the essential building blocks your muscles need to repair and grow stronger.
During an intense workout, you’re creating tiny, micro-tears in your muscles – these tears bring on the soreness you feel (DOMS) for a few days. This kickstarts your body into rest and recovery mode, which not only repairs the tears but strengthens the muscles as they rebuild.
The fuel your body needs for this process – you guessed it – is protein. But other than repairing your muscles, getting enough protein in your diet is essential for other important bodily functions, like boosting your metabolism and supporting hormone production.
And don’t forget – you don’t need to choke down boiled chicken breast every day to get enough protein in your diet. Enter the smoothie: your best friend in your muscle-building routine. Nutritious? Check. Convenient? Check.
Here are 10 of our favorite high-protein smoothie recipes to help you take advantage of the work you’ve been putting in the gym.
Centr’s top 10 high-protein smoothie recipes
1
/10
Coco-citrus Green Smoothie
You bring the sweat, we'll bring the post-workout refresh with this nutrient-packed smoothie.
2
/10
Peach & Raspberry Smoothie
If there's a better smoothie combo than Peach & Raspberry, we're yet to taste it! Remember you can use fresh or frozen fruit.
3
/10
Maple Coffee Smoothie
Give your morning coffee an upgrade with a sweet shot of maple, oats and protein.
4
/10
Dan's Ginger, Apple & Banana Smoothie
Cool down and put some extra zing in your post-gym step with Dan's high-protein green smoothie.
5
/10
Peanut Butter Cup Smoothie
Our Peanut Butter Cup Smoothie is the new peanut butter on toast, only better.
6
/10
Dan's Blueberry & Kale Reset Smoothie
Dan created this smoothie to help you get on track – and keep you there. It's an all-round nutritional powerhouse and an all-time Centr classic.
7
/10
Mango-passion Cheesecake Smoothie
Rising and shining is easier when your favorite dessert flavors are involved.
8
/10
Ingrid's Belly-licious Breakfast Smoothie
Ingrid's smoothie has all the protein – and just the right blend of fresh and filling – you need after an intense morning workout.
9
/10
Banana Tahini Smoothie
Think you're just refuelling with a banana breakfast smoothie? You're actually getting a surprise protein boost from the tahini!
10
/10
Double Choc Cheesecake Smoothie Bowl
Turn your morning smoothie moment into a mindful, sit-down meal with this ultra-creamy, totally vegan Double Choc bowl. The secret ingredient? Tofu for extra protein.
Your high-protein smoothie FAQs
Are they really that good for you? What goes in them? Is it okay to drink protein smoothies every day? We’ve answered all that and more.
What do you add to smoothies for more protein?
For a protein-packed smoothie, you’ll need to start with a quality protein powder – whey or plant-based. This makes up the bulk of your smoothie – now you just have to pick what to finish it off with.
These suggestions are packed with protein, plus other benefits. Here are some ingredients to try in your next smoothie:
- For a richer and creamier texture: Add Greek yogurt, cottage cheese or milk (or a plant-based alternative).
- For more healthy fats: Add peanut/nut butter, chia seeds, flax seeds, or avocados.
- For more vitamins and fiber: Add your choice of fruit (blueberries, strawberries and bananas are popular picks), then supplement with oats and nuts.
When it comes to making a high-protein smoothie, there aren’t any hard and fast rules. We recommend trying one (or all) of our recipes above, but if you prefer experimenting with different flavors and textures, go for it!
Are high-protein smoothies healthy?
High-protein smoothies can be a healthy choice when prepared with healthy ingredients. They offer a convenient way to boost your daily protein intake, especially after workouts, and they supply essential vitamins and minerals from the ingredients you blitz up.
That being said, try to avoid artificial sweeteners, flavors and colors. Make sure you’re reading nutrition labels carefully, especially if you’re sensitive to gluten, lactose or if you have a particular allergy.
When made right, high-protein smoothies are perfect as a dietary supplement that supports your overall fitness goals.
Is it okay to drink protein smoothies every day?
Yes, you can enjoy a protein smoothie daily – just keep it as part of a balanced diet. Remember – a smoothie is not a meal replacement. Pair it with a variety of whole foods to cover all your nutritional bases.
As long as you’re mindful of portion sizes and the quality of ingredients, daily protein smoothies can support muscle repair, recovery and general well-being.
What is the best smoothie option for muscle gain?
For muscle gain, a great smoothie blends quality protein, healthy carbs, and good fats. Try this post-workout mix:
Protein powder: Whey or plant-based for muscle repair and growth
Greek yogurt: Extra protein and creamy texture
Oats or fruit: Complex carbs to replenish energy
Nut butter: Healthy fats for sustained fuel
This combo supports recovery, rebuilds muscle and keeps you energized – a perfect recipe for muscle growth.
UNLOCK YOUR FITNESS POTENTIAL WITH THE CENTR APP
Coaching On Demand And In Your Hand
When you need a sweat session or an extra boost, your personal fitness coach is just a tap away.
Fewer Decisions, Better Results
Never stress about your fitness routine again. We'll select your daily workout and meals based on your goals and preferences.
Move Any Time, Anywhere
Press play at the gym or at home with your Apple, Android or Web device.