![]() It may be hard to believe now, but I was once a moon-faced youth, the wind at my back, the world at my feet, the gains arriving in the form of adding a steady 5 pounds to each of my lifts every session. Some even go so far as to call the Golden Ratio a “ myth.”Īs best I can tell, nothing in particular rocked everyone’s world this most recent time around it’s just that every once in a while, someone re-unearths this 2011 study that found no benefits to protein intake over 0.82g/lb of bodyweight.Īt the risk of being an iconoclast, I still stick to 1g/lb, in some scenarios. Even some of my own favs were recently coming out against 1g/lb of bodyweight, saying that there are no appreciable benefits beyond getting 0.82g/lb of bodyweight. If you’ve gotten into lifting any time in the last decade or so, you’ve probably heard the Golden Ratio of Protein Intake for building strength or muscle: one gram per pound of bodyweight that you weigh (so if I weigh 160lb, 160g of protein a day) 1.īut if you stayed into lifting over the last year or so, you’ve probably also seen some of your trusted sources go on the warpath against this figure. For reference, Daily says that at Smoothie King, they use about three to four ounces (or one-quarter cup) of liquid, about two cups of ice, and about one cup of fresh or thawed fruit.Gee, my explore page has substantially changed since Instagram got in trouble for ruining teens' lives! Plus, good squat guides and a Sha'Carri documentary. That said, Daily’s general rule regarding fresh-fruit smoothies is to mix one to one and a half cups of ice and half a cup of liquid with the fruit. Instead, it’ll depend on the ingredients used. The ratio isn’t entirely set in stone for smoothies made with fresh fruit. Keep in mind, when using frozen fruit, there’s no need to add ice. Keep in mind, when using frozen fruit, there’s no need to add ice.įor frozen smoothies, Daily recommends adding one cup of your favorite liquid, one and a half to two cups of frozen fruit, half a cup to a cup of raw veggies (like spinach or kale), plus one serving of your favorite protein (and/or fat). For frozen, she recommends adding one cup of your favorite liquid, one and a half to two cups of frozen fruit, half a cup to a cup of raw veggies (like spinach or kale), plus one serving of your favorite protein (and/or fat). Now for some fun math and, more importantly, the golden ratios for incorporating these ingredients.ĭaily breaks smoothies into two categories: Those made with frozen fruit and those made with fresh fruit. The golden ratio for making the perfect smoothies According to Daily, that means adding your fruits and veggies to the blender bowl, then protein powder and/or nut butter or yogurt, and lastly, ice before blending. However, setting up your smoothie-making sesh for success starts in the blender, meaning you’ll want to layer your ingredients properly. Aside from their good-for-you nutrients, these ingredients help mimic that smoothie bar-esque consistency we often marvel over. Regarding the ideal fats to add to smoothies, Daily says her go-tos include peanut butter, protein powder, and yogurt. Her go-tos include peanut butter, protein powder, and yogurt. “The best trick for creating a creamy smoothie is to add an ingredient or two high in protein and/or fat."-Amanda Daily, product development scientist at Smoothie King. What’s more, Titgemeier also says that eating healthy fats also increases your absorption of fat-soluble nutrients such as vitamins A, D, E, and K and can help lower inflammation. “Healthy fats are critical for human development as they support a healthy brain, cell membranes, hormone production, and make us feel more satisfied after eating,” Brigid Titgemeier, MS, RDN, IFNCP, a functional medicine registered dietitian, previously shared with Well+Good. This is encouraging news, considering healthy fats are essential to overall well-being. ![]() “The best trick for creating a creamy smoothie is to add an ingredient or two high in protein and/or fat,” Daily says. Thankfully, Amanda Daily, a smoothie development scientist, has answers for us all.
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