Mixed Berry Protein Smoothie

Ingredients

• 1 cup mixed frozen berries (strawberry, blueberry, raspberry)
• 1 scoop vanilla protein powder
• 1 cup Greek yogurt
• 1/2 cup milk
• 1 tbsp almond butter
• 1/2 cup ice

Method

1. Combine all ingredients in blender.

2. Blend on high 30–45 sec until smooth and creamy.

3. Add more milk if too thick.

What You're Practicing

• Greek yogurt adds protein AND makes it creamy.
• Almond butter adds healthy fats that keep you full longer.

Supplement add-ons (nutritional impact per serving):

• Creatine monohydrate (5g): +0 cal. Completely flavorless and dissolves in liquid. Increases phosphocreatine stores in muscles, improving strength output by 5-10% on compound lifts. The berry flavor masks any slight grittiness. Take 5g daily — timing doesn't matter, consistency does.
• Greens powder (1 scoop, ~8g): +30 cal, +1g protein, +5g carbs. Typical scoop contains concentrated extracts of 20-30 vegetables and algae. Adds ~50% DV of vitamins A, C, K and several B vitamins. Berry smoothies are the best vehicle because the fruit sweetness covers the earthy, grassy taste.
• Collagen peptides (15g): +54 cal, +13g protein. Dissolves invisibly — no texture or flavor change. Provides glycine and proline (amino acids underrepresented in muscle meat) that support tendons, ligaments, and gut lining.
• Ground flaxseed (1 tbsp, 7g): +37 cal, +1.3g protein, +2g carbs, +3g fat, +1.9g fiber. Provides 1.6g ALA omega-3 fatty acids (plant-based omega-3). Must be ground — whole seeds pass through undigested. Adds a mild nutty flavor and slightly thicker texture.