Intense Workout High Protein Smoothie
This intense workout high protein smoothie is a quick vegan blend of banana, peanut butter, hemp seeds, dates, and soy milk that delivers plant-based protein in one glass. It comes together in under five minutes, making it perfect for the moments right after a tough session or any time you want to bump up your daily protein without reaching for a packaged shake.
I started working out, so I began looking for high-quality vegan protein sources to add to my diet. I discovered that there are so many amazing superfoods you can add to your smoothies and make them high in proteins and just perfect for intense workouts. Hemp seeds are my absolute favorite! I know spirulina is an amazing source of proteins too, but I just can’t stand its taste or smell, so I only tolerate it in low quantities, 1 tsp or so per smoothie, not 1 whole tablespoon as Costin wants. So, no green spirulina smoothies for me. I had to find a high protein smoothie recipe which would also taste good, and this is the one I keep coming back to.
What goes into this protein smoothie
Every ingredient here pulls its weight. The banana brings natural sweetness and creaminess, so you do not need any added sugar, plus it gives you the carbs your muscles want after a workout. Peanut butter adds richness and a dose of protein and healthy fats. Hemp seeds are the star for me: they blend in smoothly, they are a complete plant protein, and they add a mild nutty note. The two dates round out the sweetness and add a little fiber, while the rice protein powder is optional but recommended if you want to push the protein content higher. A quarter teaspoon of cinnamon warms up the whole thing, and a glass of soy milk ties it all together with extra plant protein in the base.
Why this combination works so well
The protein in this smoothie comes from several plant sources at once — hemp seeds, peanut butter, soy milk, and the optional rice protein — and that is exactly why it works. Combining different plant proteins gives you a fuller range of amino acids than relying on a single source, which is helpful when you are training. Soy milk as the base is a smart choice because soy is one of the few plant foods with a complete amino acid profile on its own. The banana and dates are not just for flavor either: the natural sugars and carbs help replenish what you burn through during a hard workout, so the smoothie supports both recovery and a satisfying taste.
Tips for the best texture and flavor
Use a ripe, spotty banana for the smoothest result and the sweetest flavor. If your dates feel dry or firm, soak them in warm water for a few minutes before blending so they break down completely and you do not get little chewy bits in your glass. I used my Optimum Blender for this recipe, but any decent blender will do as long as you give the hemp seeds and dates enough time to fully break down. Blend until the smoothie is completely smooth, then serve right away — this one is best fresh, when the texture is creamy and the soy milk has not had time to separate. If you like it cold and thick, freeze the banana ahead of time or toss in a couple of ice cubes before blending.
Make it ahead and switch it up
Smoothies like this are best enjoyed straight after blending, but if you are short on time you can portion the dry and fresh ingredients into a jar or freezer bag the night before, then just add the soy milk and blend in the morning. Once it is blended, drink it within a few hours and give it a good shake if it separates. If you want to keep experimenting with high-protein blends, you might like my peanut butter smoothie or this fiber boom banana breakfast smoothie. When you are ready to plan your training nutrition more seriously, my free vegan workout meal plan and this roundup of high protein vegan recipes are good next stops, and if you are picking a powder, see my notes on the best vegan protein powders.
Give this intense workout smoothie a try after your next session and let me know how it turned out! If you swap the peanut butter for almond butter or play with the spirulina the way Costin does, drop a comment with your tweaks and leave a rating so other readers know what worked for you.
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Intense Workout High Protein Smoothie
Ingredients
- 1 banana
- 1 Tbsp peanut butter
- 2 Tbsps hemp seeds
- 1 Tbsp rice protein powder optional, but recommended
- 2 dates
- ¼ tsp cinnamon
- 1 glass soy milk
Instructions
- Blend everything! Serve right away.
Notes
Frequently Asked Questions
Yes. Every ingredient is plant-based: banana, peanut butter, hemp seeds, rice protein powder, dates, cinnamon, and soy milk. There is no dairy, honey, or any other animal product, so it is fully vegan.
The protein comes from several plant sources working together. Hemp seeds, peanut butter, and soy milk all contribute protein, and the optional rice protein powder boosts it further. Combining different plant proteins gives you a broader range of amino acids.
Yes. The rice protein powder is optional, though recommended if you want a higher protein count. Without it you still get a good amount of plant protein from the hemp seeds, peanut butter, and soy milk, so the smoothie works either way.
Any plant milk you like will work as the base, such as oat, almond, or rice milk. Keep in mind that soy milk has one of the highest protein contents among plant milks, so switching to a lower-protein option will slightly reduce the total protein in the smoothie.
It is great right after an intense workout, when the protein supports recovery and the banana and dates help replenish the carbs you burned. You can also have it any time you want to increase your daily protein intake, such as breakfast or an afternoon snack.
Smoothies are best blended fresh and served right away for the creamiest texture. If you need a head start, portion the ingredients into a jar or freezer bag the night before, then add the soy milk and blend in the morning. If it separates after blending, just give it a good shake.
Thisbis so good, just what I needed after a day of cycling and dancing, thank you!
You’re welcome, Nathan! 😀
Kind of confused by ‘one glass’ soy milk. How big of a glass? Why not just list the measurement in cups?
250ml – about one cup.
Thanks for the recipe – did it with peanut butter and veggie protein powder and it was delicious! I do count calories so I have to figure it out especially the protein content.
Peanut butter is great in banana smoothies! 🙂 You can use cronometer.com for calories and protein intake. That’s what I use.
This sounds like a great recipie. What is the grams/count for Carbs, Sugars, Protein, overall calories count?
Thank you!
Thanks, Chana! 🙂 Have no idea! I don’t count calories at all. You can use cronometer.com if you want.