Whether you like a caffeinated green tea smoothie or a bold coffee smoothie for a boost of energy first thing in the morning, or maybe something sweeter like a pumpkin pie smoothie is your jam, icy blended drinks have become a popular grab-and-go breakfast. When you’re tossing your favorite ingredients into the blender, what’s the best option for adding a high-quality protein to them: Greek yogurt or protein powder?
To find the answer, Food Republic queried Stephanie Militano, MS, RD, CSSD, and registered sports dietitian at SM Nutrition. Militano shared that when it comes to these two common smoothie add-ins, there’s really no wrong answer — either one is a great way to go for added protein and other beneficial elements.
“Greek yogurt and protein powder are both high quality protein sources,” she explained. “Protein powder tends to have slightly more leucine, which is great for muscle building and recovery. Greek yogurt has the added benefit of containing whey protein and casein, which is great for a sustained source of amino acids for building muscle. Greek yogurt also has the added benefit of probiotics.”
Benefits of adding Greek yogurt to your smoothies
Greek yogurt is not only packed with protein, but it’s also chockful of other nutrients, from calcium to vitamin B-12. Consuming Greek yogurt has been linked to numerous potential benefits, as well, ranging from promoting gut health to lowering your blood pressure. Since eating breakfast, in general, is important for things like boosting metabolism, improving focus and brain function, and promoting better overall health and nutrition, incorporating Greek yogurt into your top-of-the-morning meal is a particularly good move.
Greek yogurt provides a unique boost to smoothies in terms of taste and texture, helping you blend up a truly delicious breakfast mixture to start your day. “Greek yogurt offers a richer addition to smoothies and can create a more creamy effect with a tangy taste,” Stephanie Militano shared. It pairs well with just about any other smoothie ingredients you can think of, lending tartness, thickness, and creaminess without clashing. From chocolate or peanut butter to fruit-based smoothie creations and beyond, you can virtually take this versatile ingredient in any direction in terms of taste.
The advantages of incorporating protein powder into smoothies
Protein powders are a tremendous source of added protein and other nutrients to enhance your smoothie and your morning. Depending on the product, the inherent benefits of consuming a protein powder can include accelerated muscle growth, enhanced metabolism, improved mental focus, and strengthened joints and bones. There are lots of options when it comes to protein powders, from animal-derived products like whey and casein to plant-based alternatives like pea protein and soy, with options to fit just about every diet and lifestyle.
The available flavor variety in the protein powder market lends abundant taste versatility to your morning drink options. “Depending on the type of protein powder you choose, plant or dairy based, your smoothie may have a chalky texture,” Stephanie Militano explained, “[but] protein powder offers a wide variety of flavors! From cookies and cream to strawberry and vanilla, you can make exciting smoothies.” Various unflavored powders can be found on the market, too, if you want a tasteless option that will blend more neutrally into various smoothie types.
