January 23, 2023, 11:12 am | Read time: 3 minutes
Protein drinks are a staple for many fitness enthusiasts. Whether after a workout or before–doing something for muscle building is never a bad idea! But homemade protein shakes and smoothies are much tastier than grabbing a boring (and overpriced) shake at the gym. How about a refreshing wild berry protein smoothie after a workout or for breakfast?
Berries contain valuable minerals, vitamins, and secondary plant compounds that positively impact health. So why not enjoy a delicious protein smoothie made from frozen wild berries? Quite a few reasons!
Overview
What Makes Wild Berries So Healthy
The plant compounds in blueberries, for example, are said to improve adults’ memory performance long-term and inhibit the growth of liver cancer cells. Additionally, the berries are believed to lower blood pressure and cholesterol. There are also indications that blueberries can alleviate chronic intestinal inflammation (FITBOOK reported).
The content of health-promoting flavonoids is particularly high in currants–and especially black currants. These plant compounds give the fruit its red or blue-violet color and are proven to be effective radical scavengers that can reverse cell damage caused by smoking or poor diet (FITBOOK reported).
Smoothie from Frozen Berries Has Another Advantage
Wild berries in their frozen form are less susceptible to mold and yeast. This was shown in a study by “Stiftung Warentest” (FITBOOK reported).
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Are Ice-Cold Berries Harmful to Teeth?
Caution is also advised due to the acid contained in fruit: Fruit acids are known to be harmful to teeth if they remain in the mouth for a long time. So it’s wise to limit yourself to one ice-cold wild berry smoothie per day… And: It’s best to wait one to two hours before brushing your teeth, as the acid will have neutralized on its own by then. It’s obvious that frozen fruits shouldn’t be chewed: This damages the enamel and, in the worst case, can lead to fine fractures of the teeth, as a dentist explained to FITBOOK elsewhere.
Recipe: Berry Protein Smoothie
For two servings, you will need:
- 350 ml milk (alternatively water or yogurt)
- 1 scoop of vanilla-flavored protein powder
- 120 g frozen strawberries
- 60 g frozen raspberries
- 120 g blueberries
- 60 g blackberries
Preparation
Add all ingredients to a blender one by one. Frozen fruits take a bit longer, so let it run a little longer. Tip: Divide the smoothie into two portions; it stays fresh in the fridge for two days. The wild berry shake tastes best chilled. Mmmmmm!
Preparation time: 5 minutes
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Nutritional Value / Vitamin C Content
One serving of wild berry protein smoothie provides about 170 kcal and 57 mg of vitamin C–more than half of the daily requirement.