The Builder – High Protein (27 grams), high calorie (607 kcal) Smoothie
The Builder is a high protein, high-calorie smoothie. It has a perfect serving of 27.2 grams of protein and a total of 607 kcal. The macronutrient dense ingredients of The Builder give it a fantastic mineral profile as well as being a great source of many minerals. The ingredients make for a thickly textured smoothie that can be enjoyed slowly any time of the day.
Info about The Builder – High Protein Smoothie
How to make it -There is nothing complicated at all about making the Builder.
I would advise using ground almonds to ensure a smooth texture.
Depending on the power of your blender, whole almonds might not blend as well as you would like and therefore leave you with small pieces of almond in the smoothie. Add more water or milk to obtain the texture you like best. Feel free to use 300 ml of milk or top up the smoothie with 50ml of water.
Macronutrients – With a total of over 600 kcal this is practically a full meal. There is a significant amount of each macronutrient in the Builder and they are all relatively proportional. The builder has 31.2 grams of total fat which is around a third of your RDI. There are 16 grams of monounsaturated fats, just under 8 grams of polyunsaturated fats and 5.6 grams of saturated fat. You might be thinking that 16, 8 and 5.6 don’t add up to 31.2 and you are correct but this is not a mistake. The USDA, where I obtain all of the nutritional information from, does not detail the presence of other fatty substances which contribute to the total amount of fat. The Builder has 15 grams of fiber which will help to moderate the digestion of the 62 grams of carbohydrates (of which 15 grams is fiber). There are 21 grams of total sugars. Total sugars is the measurement of sucrose and reducing sugars.
Micronutrients – The Builder is a great source of many vitamins and minerals. In particular, it has high amounts of vitamin E.
Vitamin E is a vitamin that has antioxidant activities.
Antioxidants protect cells from free radicals, which contain an unshared electron and are therefore highly reactive and readily form bonds with oxygen that could be harmful. Due to the large amount of milk that the Builder has, we can see that there are high amounts of the typical vitamins found in milk, these are thiamin, riboflavin, niacin, B6, folate, and B12. The Builder has low amounts of both vitamin K (7% RDI) and vitamin A (16% RDI). The Builder is an excellent source of minerals. It has fantastic concentrations of magnesium, phosphorus, and iron, all above 50% of your RDI.
Extra Nutritional Information – The negatives of The Builder are its higher than the desired amount of saturated fat and its disproportionate amount of Omega 6 to Omega 3. Adding Chia Seeds could be a good idea to consider to increase the amount of Omega 3 and help balance the ratio.
Smooth Fuel Nutritional Score
The Builder scored a total of 78/100 in the Smooth Fuel Nutritional Score. It scored well for macronutrients despite being penalized for having a slightly higher than the desired amount of saturated fat. This saturated fat comes from the almonds, peanut butter, and 1% milk, by switching to fat-free you could reduce the amount of saturated fat by around 1.5 grams. It also scored well for its vitamin content despite only having small amounts of vitamin A and K. The Builder scored incredibly well for its mineral content, a total of 87/100! It also received a bonus for having over 1000 mg of antioxidants and polyphenols. Its poor ratio of omega 3 to omega 6 meant it was also penalized, this is because it is recommended to maintain a ratio of omega 3 to omega 6 of 1:4. The Builder has 7 grams of omega 6 and only 0.23 grams of omega 3.