Real Talk with Guru Russ Marchewka: My Top 3 Protein Smoothie Recipes
Growing Guru, Russ Marchewka is a professional beach volleyball athlete and owner of WorldHealthHub.com. Smoothies are a big part of his nutritional program, even when he’s on the road travelling to matches. Below he shares 3 of his favorite smoothie recipes to fuel his body for peak performance and recovery. These are some of my favorite smoothie recipes. Easy to make at home and can add a serious amount of nutrition to your diet, and a serious amount of boost to your performance as an athlete, weekend warrior, or just getting through the day. I try and take omega 3s with each smoothie. Whether it’s fish oil, or a plant based omega 3, these oils are fragile and prone to oxidation which damages them and their effectiveness. All these recipes are packed with anti-oxidants to help protect the oils and let them do their thing better.
1. Chocolate Peanut Butter Smoothie
- 12 oz almond or coconut milk
- 1 frozen banana
- 2 tbsp raw cacao powder
- 1 tbsp maca powder
- 1 tbsp lucuma powder
- 1 heaping tbsp of organic peanut butter
- 2 scoops Growing Naturals vanilla pea protein
*I like to use this smoothie as a day starter or pre-workout drink. Maca has been used for centuries to increase endurance. The cacao is rich with magnesium which helps ward off cramping. The lucuma is a mineral rich, superfood sweetener that pairs perfectly. Want to kick it up a notch? Get some
mucuna powder. It pairs excellent with cacao, and adds l-dopa, which your body converts to dopamine. You’ll sleep better after a long day.
2. Tropical Fruit Omega Boost Smoothie
- 12 oz almond or coconut milk
- 1 frozen banana
- 1/2 cup fresh pineapple
- 1/2 fresh mango
- 3 or 4 frozen strawberries
- 1 tbsp coconut oil
- 2 tbsp Ascenta NutraVege Oil
- 2 tbsp sprouted chia powder
- 1 scoop Rainbow Vibrance powder
- 2 scoops Growing Naturals vanilla pea protein
*This smoothie has a whopping 7 grams of omega 3s! I’ve found that many tropical fruits go very well together. The coconut oil helps build healthy growth hormones, so this is a great workout recovery smoothie. The pea protein has some rice powder mixed in, which helps give it an amino acid makeup much like human muscle. All of this together is very anti-inflammatory. How about one notch higher? Add an EBOOST for a natural caffeine kick from green tea and green coffee bean. That’ll get you through the day alright!
3. Is There Such a Thing as Too Many Greens? Smoothie
- 12 oz water and a 1/2 cup of ice
- 1 handful of spinach
- 2 scoops Green Vibrance powder
- 1 Scoop Rainbow Vibrance powder
- 1 Green Apple
- 1 lemon (peeled)
- 1 Avocado
*To each their own, but if you understand how good greens are for your health, this 1 smoothie has more green nutrition than a lot of people get all week! The apple and lemon add crucial vitamin C which helps to buffer the spinach and increase iron and calcium absorption. The avocado adds creaminess along with reducing bitterness from the greens. Ready to take your health to the next level? Try drinking this twice a day twice per month. Greens are awesome for detoxing and the alkalinity and chelating effects from this smoothie would be amazing for your long-term health. All these smoothies have about $5 worth of ingredients. If you compare that to what you spend on a fancy cup of coffee or what you really get at a juice bar, I think you’ll agree that “next level” is where it’s at! Cheers/Salud/Ching Ching.
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Russ Marchewka
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