I consider myself somewhat of a smoothie connoisseur. After years of making, tasting and downing them in a few seconds, I’m confident that there’s virtually no downside to smoothies. They’re delicious, easy to make, and, with the right ingredients, they’re guilt-free! The best thing about smoothies is that you can tailor them to whatever dietary needs you are trying to fulfill by adding a few key ingredients to get the most out of each smoothie.
So what kind of smoothie are you looking for to best boost your T levels? I’ve got three!
3 Amazing, Testosterone Boosting Smoothie Recipes
I like to use bananas in my smoothie recipe for good constitution, flavor and the fact that they’re vitamin B rich (good for testosterone).
1. Chocolate-Peanut Butter Smoothie
Chocolate-Peanut Butter Smoothie
- 1 banana whole
- 2 tbsp unsweetened dark cocoa powder
- 1 tbsp creamy peanut butter
- 3/4 cup milk or substitute
- 1/2 cup yogurt or dairy-free substitute
- 1 apple sliced and seeded
- 1/2 tsp honey
- Throw it all in a blender and pulse until smooth. Enjoy!
2. Almond Ginger Smoothie
Almond Ginger Smoothie
- 1 banana whole
- 1.5 tbsp almond butter
- .75 cup almond milk
- 3 tsp almond meal
- .5 cup yogurt
- .25 tsp ginger powder
- .25 tsp honey
- This one is great because a good shake or two in a blender bottle does the trick. It’s a perfect for on-the-go recipe without the hassle of a real blender.
3. Berry Citrus Smoothie
Berry Citrus Smoothie
- 1 banana
- 1 cup blueberries
- .5 cup orange or grapefruit juice
- .25 cup pomegranate juice
- .5 cup yogurt
- 4 strawberries sliced
- .5 cup spinach uncooked
- .5 avocado
- .25 tsp honey
- Blend these ingredients together well; regardless, the blueberry skin still might get stuck in your teeth. This testosterone smoothie recipe is a tried-and-true favorite, despite its green color. The avocado makes it creamy, and it packs an antioxidant punch.
Why Are These Smoothies Healthy?
Ideally, you want your smoothie to contain antioxidants, which help testosterone in your body remain unharmed by free radicals. Nutrients that prevent against oxidative stress, like vitamin E, may actually work to slow down the dropping of testosterone that occurs as we age.
Ingesting antioxidants will certainly not harm your testosterone level. A great source is dark berries like blueberry or acai. Incorporating these into your smoothie can be a great way to give your body that T boost you’re looking for.
Dark chocolate can also be a great antioxidant. It’s also known to be quite rich in nitric oxide, which is always a plus. Make sure to look for unsweetened dark cocoa powder. The extra sugar and dairy aren’t great for testosterone anyway.
Pro tip: Spinach is a great add-in because while it alters color, it does next to nothing to change flavor. Everyone will think you’re a health god while you enjoy your delicious smoothie.
Pomegranate juice is a pretty potent antioxidant and testosterone booster, according to a study conducted on rat testosterone levels. Plus, it tastes pretty great and can cut down on the sweetness.
The same applies to grapefruit or grapefruit juice. High in antioxidants and vitamin C, grapefruit is known for being a good fat-burner. The vitamin C negatively impacts cortisol, a stress hormone in your body. Cortisol is a known testosterone blocker, so you really can’t go wrong with this one.
If you don’t like the bitterness of grapefruit, oranges and strawberries have comparable amounts of vitamin C and can lend more sweetness to your concoction.
Pro tip: Almonds and spinach are also great smoothie-friendly foods high in vitamin E, one of the most potent antioxidants out there.
My recommendation for almonds in smoothies is to use almond meal or almond butter rather than whole or slivered almonds to maintain a creamy texture and avoid ruining your blender.
Last but not least, ginger is a great spice to include in your smoothies just to kick it up a notch. Not only does is bring out natural flavors in the other ingredients, but ginger is high in antioxidant properties. It has been known to aid in digestion (ginger ale for an upset stomach), as well as have distinctly androgenic activity in the human body. Just a pinch of organic ginger powder or crushed ginger will do, as too much will overpower any other flavor
2. Protein, but Not too Much Protein
I’m a big proponent of not overdoing it on the protein front when it comes to raising your testosterone. While anabolic fitness gurus everywhere probably jumped into a fighting stance after reading that, let me explain why I think this.
Too much dietary protein can cause your body to release cortisol, the aforementioned baddie that slows your testosterone roll. Your muscles will not atrophy without the three (four for good measure) scoops of protein powder you add to your shakes or smoothies.
If you are guilty of this, don’t be ashamed. When subjected to the intense protein hype in the fitness world pushed by supplement companies, you might feel like it’s a necessary evil to have every one of your drinks taste like it’s been infused with sand. In reality, one scoop of whey protein in a POST-WORKOUT smoothie is fine. But it’s really not needed.
Pro tip: One scoop of protein in a post-workout smoothie is fine, but not necessary to boost testosterone levels.
Instead of over-supplementing your protein intake, rely on natural sources of protein for your smoothieslike dairy. If you’re lactose-intolerant, substitute milks are good for smoothie consistency too — just stay away from soy milk, as it’s a controversial food item that has been said to cause low testosterone. Why run the risk? Almond milk will work just fine.
Nut butters are a tried and true protein-rich way of making anything taste great, as well as lending nice texture to a smoothie.
3. Monounsaturated Fats
Fats?!?! Nooo! The anabolic gurus are fleeing, hands clamped over their ears. Yes, fats. Monounsaturated fats, specifically (poly-unsaturated are a different ballgame). You can find these in fruits like avocados and olives and most nuts.
Pro tip: Monounsaturated fat should have a bigger presence in your testosterone-boosting diet than protein does (35 percent fat versus 20 percent protein).
Research has indicated a positive correlation between mono-unsaturated fat consumption and testosterone levels. It’s important to put good fat into your body, no matter how much every fitness blogger denies it. Fat should probably have a bigger presence in your T-boosting diet than protein does (35 percent fat versus 20 percent protein).
So, there you have it! 3 awesome smoothie recipes that not only taste amazing, but are also amazing for your overall health and well being. I hope you like them as much as I do!
Final Notes (and Some Exciting News!)
If you want a book full of recipes that are all designed to optimize your hormonal health and well being, you’ll love the Testosterone Chef, our brand new cookbook through a collaboration by food blogger and lifestyle author Emily Ness from CookingUpHappiness.com, Christopher Walker (co-founder of UMZU) and Ali Kuoppala from AnabolicMen.com.
Inside this new cookbook, you’ll find 90+ delicious recipes all designed with one thing in mind: to support testosterone production and hormonal functioning.
To read more about The Testosterone Chef, click here.