The Gainer – 30 grams of Protein and a Solid Mineral Profile
The Gainer is a deceptively high protein smoothie. It uses small quantities of nutrient-dense ingredients and provides a grand total of 30 grams of protein. The mix of sesame seeds and ground almonds make for a slightly nutty taste whilst the low-fat yogurt and 1% milk create a smooth texture. The addition of the blackberries adds a bit of sweetness to round off this high protein monster. The combination of all these great ingredients gives this high protein smoothie a vibrant red-purple color.
The Gainer – Ingredients
Info about the Gainer – High Protein Smoothie
How to make it – Wash the blackberries thoroughly before blending. I always advise people to use ground almonds instead of whole almonds. There is no difference in the nutritional content and in addition, ground almonds blend much easier than whole almonds. Depending on the power of your blending you might have good result using whole almonds but I always find the odd piece of almond that just never blends.
Macronutrients – The Gainer has a grand total of 488 kcal. These calories are quite evenly spread over fats, carbohydrates, and proteins. Except for a high amount of fiber, the gainer has a balanced and proportional macronutrient profile. There are 20.9 grams of total fat.
The Gainer has 10 grams of monounsaturated fat, 6 grams of polyunsaturated fat and 3.6 grams of saturated fat.
The Gainer has 50 grams of carbohydrates of which 13 grams are fiber and 35 grams of total sugars. Most of this sugar, 27 grams, comes from the 1% milk and the low-fat Grek yogurt. Most of the protein also comes from the milk and low-fat Greek yogurt (around 20 grams). The sesame seeds, almonds, and blackberries contribute 2.7, 4.2 and 2 grams respectively.
Micronutrients – The Gainer has a great vitamin and mineral profile. It has 46% of your RDI of vitamin E (7mg), which has antioxidant properties. It has high quantities of riboflavin and B12 thanks to the milk and low-fat Greek yogurt. Every other vitamin is present in quantities of more than 18% of your recommended daily intake.
Sesame seeds and almonds are micronutrient dense foods.
In particular, they are very dense in minerals. Sesame seeds are very high in calcium, gram for gram, they have almost 8 times the amount of milk. As a result, this smoothie has 705 mg of calcium. Almonds are also a mineral-dense food. Almonds are particularly rich in potassium, they have double the amount of potassium as bananas when compared gram for gram. The Gainer has 64% of your RDI of potassium.
Extra Nutritional Information – The Gainer has a fantastic amount of polyphenols and antioxidants, not as much as the Berry Best Smoothie but it still has just under 900 mg of antioxidants. There is a very low amount of omega 3 (o.26 grams) in this smoothie and a high amount of omega 6 (6 grams).
Smooth Fuel Nutritional Score
The Gainer received a very good score of 81/100. Thanks to a very solid macronutrient profile (81/100), a good vitamin profile (77/100) and a fantastic mineral profile (87/100) and also a few bonus points for having high amounts of polyphenols and antioxidants the Gainer joined the “80+ rated” smoothie group. It is difficult to achieve a score of 80+ and there are only 2 things that this smoothie could improve on. the first is improving the ratio of omega 3 to omega 6. Many typical western diets contain a high amount of omega 6 and a much lower amount of omega 3. It has been suggested that having a diet that has a disproportion ratio of omega fatty acids could be the cause of many diseases including cardiovascular disease, cancer, and autoimmune diseases. It is suggested therefore to try to obtain a 1:4 ratio of omega 3 to omega 6. The second is slightly reducing the amount of fiber it contains. It has 37% of your daily needs which is not an excessive or problematic amount however you should be careful to not eat too much fiber as you could suffer from constipation, excess gas and bloating.