Matcha Banana Smoothie

Ingredients

• 1 tsp matcha powder
• 1 frozen banana
• 1 cup almond milk
• 1/2 cup Greek yogurt
• 1 tbsp honey
• 1/2 cup ice

Method

1. Whisk matcha with 2 tbsp warm water to dissolve (prevents clumps).

2. Add to blender with remaining ingredients. Blend until smooth.

What You're Practicing

• Dissolving matcha in warm water first is essential — it clumps in cold liquid.
• Matcha has caffeine + L-theanine = alert but calm energy.

Supplement add-ons (nutritional impact per serving):

• Whey protein (1 scoop, 30g): +120 cal, +25g protein. Vanilla whey complements matcha's earthy flavor. Matcha naturally contains 2-3g of L-theanine per serving, which pairs with the caffeine (70mg) for calm, sustained focus — adding protein extends this energy by stabilizing blood sugar.
• Collagen peptides (15g): +54 cal, +13g protein. Dissolves invisibly. Matcha's catechins (EGCG) are powerful antioxidants that may protect collagen from UV-induced breakdown — making this a synergistic pairing.
• Creatine monohydrate (5g): +0 cal. The matcha caffeine doesn't interfere with creatine absorption. This combination provides both mental clarity (caffeine + L-theanine) and physical performance support (creatine).
• Ashwagandha (300mg KSM-66): +0 cal. Adaptogen that reduces cortisol by 23-30% in clinical trials. Combined with matcha's L-theanine, this creates a calm-but-alert state. Takes 4-8 weeks of daily use to see full effects.