Struggling with low energy and looking for a quick pick-me-up? Put down the caffeine pills and step away from the energy drinks! There’s a better way to get a natural boost of energy – and you might have all of the ingredients right there in your kitchen. Below you will find some tasty smoothie recipes to give you more energy so you can get through the day and power through your to-do list.
Smoothie-Friendly Ingredients That Can Help Boost Your Energy
Before we dive into some of my favorite energy-boosting smoothie recipes, let’s talk about the ingredients you can use to create your own smoothie concoctions. By mixing and matching these ingredients, you can come up with tons of smoothies that taste great and improve your energy levels.
Apples are very nutrient-rich. containing fiber, vitamins A, B1, B2, B6, C, E, and K along with copper, fiber, manganese, and potassium. Adding an apple to a smoothie can help you stay full longer – plus the carbs and fiber mean that energy will be released over time instead of in a quick, short burst. To get the full benefits of the apple, don’t peel it. The skin is where most of the fiber is! (By the way, did you know there are over 7,500 varieties of apples? That’s a lot of smoothie options!)
There’s a reason avocado is considered a superfood. It’s loaded with vitamins A, B1, B2, B3, B5, B6,C, E, and K. It is also a source of copper, folic acid, iron, magnesium, manganese, phosphorous, and potassium. But that’s not all! Avocados also contain a healthy dose of protein, healthy fats, and fiber. Plus they’re low-carb! Add an avocado to your blender for a delicious, creamy smoothie that will give you a nice boost of energy.
Bananas are full of complex carbs, which are broken down or converted into the glucose your body uses as fuel, as well as vitamin B6 and potassium. It’s also a source fiber, which helps your body process that fuel over time, meaning your energy will last longer. As an added bonus, they’re easily digestible and their natural sweetness makes them a great addition to green smoothies.
Chocolate lovers, rejoice! In addition to being high in antioxidants (which are great for supporting blood circulation as well as reducing mental fatigue), dark chocolate also contains stimulators like caffeine that can improve your energy and your mood – without keeping you awake at night. Go for the dark chocolate that has high cocoa content (preferably between 70-85%)
In Chinese culture, the health benefits of goji berries have been revered for centuries. And it’s no wonder! They’re packed with vitamins A and C, fiber, iron, zinc, and antioxidants. They’re also a surprisingly good source of protein, with one ounce providing 10% of your recommended protein for the day. Because of the amount of complex carbs and fiber found in goji berries, they release sugar more slowly, which means you won’t get that dreaded sugar crash.
Leafy Green Vegetables
I’m sure you knew this one was coming at some point. Leafy green vegetables (like kale and spinach) are wonderful sources of iron (which helps fight off fatigue). They’re also packed with calcium,. magnesium, potassium, and vitamins A, C, E, and K. On top of that, they’re also rich in antioxidants, fiber, and folic acid. Last, but certainly not least, they can help your body form nitric oxide, which is vital in helping your blood vessels widen for better blood circulation (which helps with overall wellbeing).
Nuts are more than just a great snack – they’re also super helpful when added to smoothies. Nuts like almonds, walnuts, and cashews can not only add an interesting flavor to your favorite smoothie, they’re also good sources of nutrients like proteins, healthy fats, carbs, fiber, fatty acids, manganese, iron, and vitamins that can help produce energy and fight off fatigue.
Oatmeal is great to eat for breakfast because it’s very filling. It’s a great source of Iron, Manganese, and Vitamin B – all of which help with energy production. The fiber in oatmeal also helps with a slower energy release, so you maintain energy longer throughout the day.
As you likely know, oranges are very high in vitamin C, but did you know it’s also high in antioxidants, fiber, folic acid, potassium, and vitamin B1? Add fresh oranges to your smoothie for some added zing and energy-boosting properties (and to get the full benefits of the fiber).
Another drink with excellent energy-boosting properties is green tea. It’s a wonderful source of antioxidants and caffeine. It also contains L-Theanine, which can help minimize the undesired effects of caffeine, like jitteriness. The result is a smoother boost of energy. If you’re really caffeine-sensitive and can’t tolerate coffee, green tea may be a better substitute.
If you haven’t tried adding seeds to your smoothies, you’re missing out! Seeds, (especially chia seeds, flax seeds, and pumpkin seeds) are generally fantastic sources of omega-3 fatty acids, which can help fight off fatigue. They’re also a solid source of fiber and protein, which help your body digest nutrients over time, instead of releasing its energy all at once.
Strawberries are another very popular smoothie ingredient. Not only are they delicious, but they also are a good source of carbs, fiber, sugars, and vitamin C – all of which can help either provide your body with energy or help that energy release over time.
“Potatoes? In a smoothie? Have you lost your mind?!” Hear me out…sweet potatoes are a delicious and nutritious way to add a bit of energy to your body. They’re a good source of manganese and a great source of vitamin A. Plus, since they’re also full of complex carbs and fiber, your body digests them more slowly, meaning you get a steady supply of energy.
Yerba Maté is an antioxidant-rich beverage made from the dried leaves of a South American plant. It also contains caffeine and can promote the production of epinephrine, both of which can improve energy levels.
If you love yogurt in your smoothies, you’ll be happy to know that it’s an excellent way to get a quick boost of energy in the form of simple sugars. It makes a great base for smoothies.
Smoothie Recipes to Give You More Energy
Now that we’ve covered the ingredients you can use to make your own smoothie creations, I thought I’d share some of the tasty smoothie recipes I’ve found online. Browse through them to find the ones you want to try out! When you find a recipe that sounds good, simply click on the title to be directed to the full recipe.
48-Hour Green Smoothie Challenge
Have you ever done a reset challenge? If not, I want to invite you to take my 48-Hour Green Smoothie Challenge. It’s a great way to help your body cleanse itself of some of the toxins it has accumulated over the years. Simply click the image below to download the 48-Hour Green Smoothie Challenge PDF. It contains information on how the challenge works plus 8 delicious (and nutritious) smoothie recipes you can try out. I also include info on banana substitutes if you’re one of the people who doesn’t (or can’t) eat bananas.