The Power Smoothie
A fast, complete breakfast in a 24-ounce cup—or a protein-rich drink for the hour after exercise. Whole fruit, whey, kefir, and peanut butter, blended.
24 oz Ninja cup · 1 serving · best within 60 min after a workout
Every ingredient is whole-food and nutrient-dense: protein is high and complete, fats are from nuts and fermented dairy, carbs are from whole fruit with fiber intact, plus probiotics and a broad micronutrient profile. This is a meal, not a snack—drink it instead of lunch on workout days, not on top of one.
Ingredients
- 1 cup frozen blueberries (or ½ cup blueberries + ½ packet unsweetened frozen açaí for a broader antioxidant profile)
- 1 medium banana (or half on lower-sugar days)
- 1 scoop TGS Nutrition unflavored whey protein (25g protein per scoop)
- 1 cup Silk unsweetened coconut milk
- 2 tbsp fresh-ground natural peanut butter
- 1 cup plain unsweetened kefir
- 1 tbsp freshly ground flaxseed (grind whole seed in Vitamix, 10–15 sec pulse, store in glass jar in fridge up to 3 weeks)
- 1 tbsp hemp hearts (Manitoba Harvest Organic—adds 3g complete protein, omega-3s, and zinc)
- Optional: handful of spinach or kale (invisible, nutrient boost)
Directions
Everything into the 24 oz Ninja cup, frozen fruit at the bottom, liquid next, powder and peanut butter on top. Blend until smooth. Drink slowly over 15–20 minutes rather than chugging—gives your body time to register the protein.
| Calories | Protein | Carbs | Fat |
|---|---|---|---|
| ~710 | 44g | 56g | 30g |
Sat fat 9g · Sodium 220mg · Fiber 12g · Sugars 38g (all whole-fruit and dairy, no added sugar)—a full meal in a glass, not a snack
Why TGS whey over other proteins
Whey absorbs faster and triggers a stronger muscle-building response than egg white or plant proteins—the gold standard for post-exercise recovery. TGS is as clean as whey gets: two ingredients (whey concentrate + sunflower lecithin), cold-processed, rBGH-free, no sweeteners or fillers. One scoop delivers 25g protein plus 5.4g BCAAs. Unflavored means it disappears behind the peanut butter and berries.
When to drink it
Best use: Within 60 minutes of finishing a workout, hike, or sports session. Replaces a meal on those days—think of it as lunch, not a snack on top of lunch. Can also serve as a complete breakfast on busy travel mornings (drink slowly over 20–30 min).
Not ideal for: Between-meal snacks (too calorie-dense), evenings (too much sugar close to bed), rest days (more carbs than you need without exercise to match).
Why this smoothie works
Every ingredient pulls its weight. The frozen fruit refills the energy a hard effort burns through. The whey protein and kefir anchor the protein, with the peanut butter and hemp hearts adding the rest—around 40g of complete protein across the drink. The peanut butter slows digestion and adds satiety. The kefir's probiotics support the gut. There's nothing in this smoothie that isn't doing real work.