Join Chris Heria as he shows you 5 Healthy Smoothies To Get SHREDDED and build MUSCLE. Follow along as Chris makes each smoothie and learn what goes in each and the importance of proper nutrition.
Smoothie recipes:
Apple Cinnamon smoothie
Apple: 1/2
Cinnamon: 2 pinch
Greek yogurt: 4 oz
Protein almond milk: 8oz
Beetroot: 1 tsp
Stevia: 2 tsp
Blue berry Matcha smoothie
Blue berries: 4oz
Greek yogurt: 4oz
Protein almond milk: 8oz
Spinach: 1/2 cup
Matcha powder: 1/2 tsp
Stevia: 2 tsp
Mocha protein smoothie
Cold brew coffee: 4oz
Manzano (optional) banana: 1
Protein almond milk: 8oz
Maca root: 1/2 tsp
Stevia: 3 1/2 tsp
Strawberry & banana smoothie
Strawberry: 4oz
Manzano (optional) banana: 1
Protein almond milk: 8oz
Tumeric: 1/2 tsp
Greek yogurt: 2oz
Stevia: 3 tsp
Tropical green smoothie
Kiwi: 1/2
Green apple: 1/4
Spinach: 1/2 cup
Pear: 1/4
Celery: 1/4 cup
Lime: 1 wedge
Coconut water: 8oz
Spirulina: 1/2 tsp
Ginger: 1 tsp
– What’s up, it’s Chris Heria. Today I’m gonna show you one of my secret weapons to getting shredded and building muscle, five healthy and delicious, zero added sugar smoothies that will give you a boost of energy, help you lose weight and build muscle. And best of all, they’re quick and easy to make,
Low calorie, highly nutritious, and taste amazing. Remember, your daily nutrients and calorie intake is gonna play a huge role in getting shredded and building muscle, making sure that you’re not going overboard on your calories and making sure that you’re getting enough protein each day to fuel muscle growth and fat loss.
And that can always be a struggle for some, especially when they’re trying to get enough protein without going over their caloric intake for the day. That’s why these smoothies are perfect. You can use these smoothies as a meal replacement to reduce your calories while still getting the right amount of nutrients.
And if you’re also struggling to hit your protein goals for the day, this will also make it a lot easier. For example, to fuel muscle growth each day, you want to consume around one gram of protein per pound of target body weight. So if my goal body weight is 170 pounds,
I’d have to eat at least four chicken breasts every day to reach those protein goals. And a lot of times I just may not have the time or even be able to eat that much. So I drink one of these smoothies to keep the calories low,
The protein high, so that I can stay shredded all year long. And you can always add a scoop of protein to any of these smoothies if you need more. So I’m gonna show you how to make all five of these smoothies, starting off with the first one, the apple cinnamon smoothie.
This smoothie combines the sweetness of apples and the warmth of cinnamon while offering an insane amount of health benefits and apples and cinnamon, that’s like the best combination. And cinnamon has metabolism boosting gene and enzymes promoting fat burning. So the cinnamon will also help you burn fat.
So in this smoothie, I put half a red apple. I love cinnamon, so I put a teaspoon of cinnamon. You can put more or less if you’d like, four ounces of Greek yogurt, eight ounces of protein, almond milk, one teaspoon of beet root, and two teaspoons of stevia,
Totaling 214 calories, 26 grams of carbs, 22 grams of protein, and three grams of fat. And remember, in all of these smoothies, you can always add an extra scoop of protein to get even more protein in there. And it should only slightly raise the calories. While still being half the amount of calories
As a full meal, but getting the same amount of protein, if not even more. Now, Beetroot powder is made from dried and ground beetroot, and it’s packed with nitrates, antioxidants, and vitamins like B9 and C. It helps lower blood pressure, improve exercise performance and enhance endurance.
Now, cinnamon, as I said before, is a natural fat burner, but it’s also rich in antioxidants, calcium, magnesium, potassium, and vitamin A, and has been shown to help regulate blood sugar levels, improve insulin sensitivity and reduce inflammation. It also adds a sweet and spicy taste to the smoothie.
Now apple’s, of course, you guys know, is a great source of nutrients for fiber, vitamin C, potassium, dietary fiber and antioxidants to support healthy digestion, brain health and weight management. There’s also studies suggesting apples can help fight against certain cancers, heart disease, and type two diabetes.
Now for Greek yogurt, it’s a great source of protein and it’s slow releasing protein called Casein. This is gonna help you to continue to release protein into your muscles throughout the day, fueling muscle growth for a longer period of time. It’s also an excellent source of vitamin A, vitamin B12, potassium and calcium,
And has been shown to help with improving bone health, boosting metabolism, improving gut health, building muscle mass, lowering blood pressure, and reducing risks of type two diabetes. Moving on to the protein almond milk, aside from having a higher protein count, almond milk is a great option for anyone lactose intolerant,
And it’s a fraction of the calories. It’s also high in calcium, vitamin E and vitamin D. It can boost your antioxidants and support your healthy blood sugar levels. And lastly, to sweeten the smoothie, we use Stevia, which is a plant zero sugar. And research has been shown stevia is a safe
And better option for those with diabetes, high blood sugar, and obesity. Now let’s give it a taste test. That is delicious. It’s gonna be hard to decide which one is the best out of all these five. But moving on to the next smoothie, we have the blueberry matcha smoothie.
This blueberry matcha smoothie tastes amazing and the health benefits are even better, which is why the ingredients may surprise you. So in this smoothie, we have four ounces of blueberries, four ounces of Greek yogurt, eight ounces of protein almond milk, half a cup of spinach, half a teaspoon of matcha powder,
And two teaspoons of stevia, totaling 172 calories, which is very low, 13 grams of carbs, 22 grams of protein, and only three grams of fat. Now for the ingredients that we haven’t already covered, starting with matcha powder. Matcha powder is made from finely ground tea leaves and high in antioxidants, including catechins, EGCG,
Protein, calcium, and phosphorus. It also provides a natural energy boost, supports metabolism, and enhances focus and concentration, which is exactly what you need to take your training to the next level. The blueberries in the smoothie offer high fiber, vitamin C, K, magnesium, and potassium. They may also help to lower your blood pressure,
Prevent heart disease, improve memory, even aid in muscle recovery and a whole lot more. And the spinach in this smoothie is great for improving gut health, lowering blood pressure, and protecting against diseases. Spinach is also rich in many nutrients, including vitamin A, C, K, iron, folate, and potassium. Now, all that sounds great,
But what also matters is the taste. Let’s give it a taste test. Oof, that is delicious. Very unique combination of the blueberries, spinach, and the matcha, you absolutely have to give it a try. This might be one of my favorite smoothies. I can’t even decide which one’s better,
The first one or this one, but let’s see if the next one is better than both of these. Next up we have the mocha smoothie, and you’re gonna love this one if you love coffee. It’s also gonna give you a great energy boost to start your workout or to start your day.
Now in this mocha smoothie, we have four ounces of cold brew coffee, one small manzano banana, but you can use any banana you’d like, eight ounces of protein almond milk, half a teaspoon of Maca root, and three and a half teaspoons of stevia, totaling 194 calories, 30 grams of carbs,
12 grams of protein, and three grams of fat. And a 12 grams of protein isn’t enough, you can always add an extra scoop of protein for even more. Now, the Maca powder in this smoothie is derived from the Maca Root and is known for its adaptogenic properties
And contains amino acids, iron, calcium, and fiber. It helps balance hormones, increases energy levels, and improves stamina and endurance. Now, cold brew actually has antioxidants such as Caffeic acid that help neutralize harmful free radicals in your body, which can help prevent diseases and even cancer. And of course, because of the caffeine content,
Drinking cold brew can improve mood and mental alertness and even enhance cognitive functions, making your mind and body work sharper. Now, I chose the Manzano banana because they’re smaller, but you can also use any banana really, and they’re packed in essential vitamins and minerals, including vitamin C, vitamin B6, potassium, magnesium,
And dietary fiber, all vital for supporting immune function, heart health and digestion. And although they’re very sweet, they’re pretty low in calories and fat. So let’s go ahead and give this one a taste test. Yeah, this definitely beats the morning coffee. Let’s move on to the next one, one of my favorites,
Strawberry and banana smoothies. This is a classic smoothie that everyone loves, but with way less sugar and way more nutritional value. In this smoothie, we have four ounces of strawberries, one manzano banana, eight ounces of protein almond milk, half a teaspoon of turmeric, two ounces of Greek yogurt,
And three teaspoons of stevia, totaling 274 calories, 44 grams of carbs, 17 grams of protein, and only four grams of fat. Now, the turmeric in the smoothie is known for its anti-inflammatory, and antioxidant properties containing potassium, iron, vitamin C, vitamin B6, magnesium and even protein. Turmeric supports joint health, improves digestion
And boosts immune function, and it also adds a warm peppery flavor to this smoothie. And strawberries, believe it or not, are one of the lowest in sugar when it comes to fruits and one of the healthiest. They’re also packed with antioxidants such as vitamin C, calcium, iron, potassium, magnesium, flavonoids, and phenolic compounds.
These antioxidants help neutralize free radicals in the body, reducing oxidative stress and inflammation, protecting the cells from damage. But the main question is, does it still taste healthy after adding these healthy ingredients? Let’s find out. Oh my goodness. Wooh! Alright, this might be the best one yet.
We still have one more to go. Let’s check it out. Last on our list, we have the tropical green smoothie. It’s basically like a green juice packed with vitamins, but with more green fruit added. In this smoothie, we have half a kiwi, one fourth of a green apple, half a cup of spinach,
One fourth of a pear, a fourth cup of celery, one wedge of lime, eight ounces of coconut water, half a teaspoon of spirulina, and one teaspoon of ginger, totaling 175 calories, 35 grams of carbs, 10 grams of protein, and only one gram of fat. And remember, this smoothie is under 200 calories,
So you can always add more protein. Now, I added spirulina because it’s a super food, densely packed with nutrients. It’s a blue green algae, rich in protein, B, complex vitamins, vitamin E, magnesium, zinc, copper, iron, selenium, betacarotene, and antioxidants. It supports detoxification, boosts immune function, and may help lower cholesterol levels.
Now, as for ginger, one of my favorite ingredients, I try to have some every day. It’s an anti-inflammatory, it helps you burn fat, it aids in digestion, reduces nausea and supports immune function, and contains potassium, calcium, phosphorus, magnesium, and folate. It’s one of my secret ingredients to getting shredded
And to stay healthy and not get sick all year round. Now, Kiwis are high in vitamin C and E, potassium, flavanoids and rich in fibers. They’re great for heart health due to the high potassium count and great for immune support, while also providing anti-inflammatory effects.
Basically, this smoothie is like a boost for your health and your immune system. And the green apples are packed with vitamin C, A, potassium, and of course dietary fiber. They’re great for supporting digestive health, heart health, oral health and skin health, and also assist with blood sugar regulation, improving insulin sensitivity.
And the pears like the apples have a high water count, which can also help you with hydration. They also contain fibers in various antioxidants, including vitamin C and K and flavanoids, which help protect cells from damage, reducing risks of chronic diseases like heart disease, cancer, and neurodegenerative disorders.
Now, celery, despite having a very low calorie content, is packed with essential vitamins and minerals like vitamin K, C, potassium, folate, and fiber. Eating celery offers digestive health support, improves heart health and provides anti-inflammatory properties. The limes are a great source of vitamin C, iron, calcium, vitamin B6, thiamine, potassium, and magnesium.
Lime has been shown to boost your immune system, aid in digestion and improve your heart health and will also help in burning fat and fat loss. And lastly, the coconut water is a great option for hydration, while also offering electrolytes, antioxidants, and vitamins like C and B complex, calcium and phosphorus.
And due to its electrolyte content, coconut water is often used as a natural sports drink to help rehydrate and replenish electrolytes lost during exercise so this is basically a super smoothie, but the last question is, does it taste great? We’re gonna find that out right now. Answer is yes, absolutely. In my opinion,
All five of these smoothies were absolutely delicious. But the only way you’ll be able to know is if you try them yourself. So run this video back, follow the ingredients, just put them in a blender, blend it all up, and give it a taste test of your own
While also starting to get in the best shape of your life, building muscle and burning fat, all simultaneously just by drinking smoothies. So that’s all for today. If you enjoyed this video, really appreciate it if you smash that like button. And for more nutritional advice,
Let me know down in the common section below what you’d like me to cover next, the best foods for burning fat, the best foods for building muscle, the foods that you should always avoid, or maybe even meals that are gonna get you shredded and build solid muscle all for under five bucks.
Whatever it is, let me know down the comment section below, and I’ll make it happen for next Tuesday, 11:00 AM USA Eastern time. I post absolutely every week, so if you haven’t already, hit the subscribe button so that you never miss out on a video. Following this channel is gonna get you
In the best shape of your life and in the meantime, check out this other video that’s gonna have you taking your training to the next level or this nutrition video. And remember, it’s not just nutrition, but you have to make sure that you’re doing the right workouts as well.
So for full access to all my personal workouts and workout programs, make sure you download the Heria Pro app in the App Store, Google Play store or just hit the link down the video description and I’ll see you guys next week. Mad love, peace out baby!