Collagen Powder
Peachy Sunrise Collagen Smoothie
Wake up with the sun with this Peachy Sunrise Collagen Smoothie.
I am obsessed with smoothies! They are quick, easy, and the perfect way to boost your protein intake. Plus, you can sneak in fruits and veggies (the kids and grandkids will never even know).
The Importance of Protein In Your Diet
Protein plays an important part in the creation and maintenance of every cell in the body. Daily protein intake plays a critical role in keeping the body’s cells healthy and should be a part of any healthy diet. Here are four ways you'll benefit from consuming protein.
Can Help Boost Metabolism
Did you know that eating can actually boost your metabolism for a short while?
That’s because your body uses calories to digest and use the nutrients in foods. This is referred to as the thermic effect of food (TEF). But not all food has the same TEF. Protein has a much higher thermic effect than fat or carbs—20 to 35% compared to 5 to 15% (1).
High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80–100 more calories burned daily (2, 3, 4).
Research suggests you may be able to burn even more. In one study, a high-protein group burned 260 more calories per day than a low-protein group. That’s equivalent to an hour of moderate-intensity exercise per day (5).
May Reduce Appetite (& Late-Night Cravings)
Studies show that eating protein helps you feel more full—with less food (6). This is because protein reduces your levels of ghrelin (the hunger hormone) and boosts your levels of peptide YY (the fullness hormone) (7, 8).
These effects on appetite can be powerful. In one study, increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories daily without intentionally restricting anything (9).
A food craving, however, is different from normal hunger. It's not just your body needing nutrients, but your brain wanting a reward (10), and cravings can be challenging to control.
One way to help overcome them may be to prevent them from occurring in the first place; this is where protein comes into play. A study in overweight men showed that increasing protein to 25% of calories reduced cravings by 60% and the desire to snack at night by half (11).
Helps Increase Muscle Mass
Protein is the building block of your muscles.
So, eating enough protein is crucial to maintain your muscle mass and promotes muscle growth when you do strength training.
Several studies show that eating enough protein can help increase muscle mass and strength (12, 13).
On the other hand, keeping protein intake high while reducing your calories to lose weight can help prevent muscle loss (14, 15, 16).
May Lower Blood Pressure & Cholesterol
The benefits of a high protein intake don't stop at weight, though. Studies show that higher protein intake can help lower blood pressure and cholesterol.
High blood pressure is a significant cause of heart attacks, strokes, and chronic kidney disease.
A review of 40 controlled trials showed that increased protein lowered systolic blood pressure (the top number of a reading) by 1.76 mm Hg on average and diastolic blood pressure (the bottom number of a reading) by 1.15 mm Hg (17).
Another study found that in addition to lowering blood pressure, a high-protein diet also reduced LDL (bad) cholesterol and triglycerides (18).
What You Need for Your Smoothie Recipe
- Frozen or Fresh Peaches: for a burst of flavor and antioxidants.
- Frozen Cauliflower: a secret boost of vitamins C and K and folate.
- Coconut Yogurt: to thicken the smoothie and provide healthy fats.
- Vanilla Protein Powder: to add a healthy boost of protein.
- NativePath Peach Collagen: to provide a sweet peach flavor and bone-strengthening collagen peptides.
Peachy Sunrise Collagen Smoothie
Prep Time
2 minutes
Cook Time
1 minute
Calories
230
Servings
1
Ingredients
- 1 fresh or frozen peach
- 1/2 cup frozen cauliflower
- 1/4 cup coconut yogurt
- 1 scoop vanilla protein powder
- 1 scoop NativePath Peach Collagen Peptides
- Optional- pinch of cinnamon or ginger
Directions
1. Combine all ingredients into a high-speed blender.
2. Blend until silky smooth.
3. Enjoy
The Bottom Line
This smoothie is the perfect way to start your day. If you try this recipe or any other of our mouthwatering recipes, be sure to share it in our Private Facebook Community or tag us on Instagram @nativepath. We can’t wait to see your creations!
Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
