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, guilt-free! The best thing about smoothies is that you can tailor them to whatever dietary needs you are trying to fulfill just 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 3!
3 Amazing, T-Boosting Smoothie Recipes:
I like to use bananas in my smoothies for good constitution, flavor, and the fact that they’re vitamin B rich (good for testosterone). Hey, if it’s phallic-shaped, it’s probably for a reason, right?
1.) Chocolate-Peanut Butter Smoothie
1 whole banana
2 tbsp unsweetened dark cocoa powder
1 tbsp creamy peanut butter
¾ cup milk (or substitute)
½ cup yogurt (or dairy-free substitute)
1 whole apple, sliced and seeded
½ tsp honey
Throw it all in a blender and pulse until smooth. Enjoy!
2.) Almond Ginger Smoothie
1 whole banana
1½ tbsp. almond butter
¾ cup milk (or almond milk, duh)
3 tsp almond meal
½ cup yogurt or substitute
¼ tsp ginger powder or crushed ginger root
¼ tsp honey
This one is great, because a good shake or two in a blender bottle does the trick.
Perfect for on the go, no hassle of a real blender.
3.) Berry Citrus Smoothie
1 whole banana
1 cup blueberries
½ cup orange or grapefruit juice
¼ cup pomegranate juice
½ cup yogurt or substitute
4 strawberries, sliced, with leaves removed
½ cup spinach, uncooked
¼ tsp honey (very optional)
Blend this very well, but blueberry skin still might get stuck in your teeth. Regardless, this smoothie is a tried-and-true favorite, despite it’s green color. The avocado makes it creamy, and it packs an antioxidant punch.
Why Are These Smoothies Healthy?
Ideally, you want it 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 due to male aging.
Ingesting antioxidants can certainly do no harm to 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 boner-inducing nitric oxide, always a plus. Make sure to look for unsweetened dark cocoa powder. The extra sugar and dairy aren’t great for testosterone anyway.
Pomegranate juice is a pretty potent antioxidant and T booster, too, 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 hate the bitterness of grapefruit, oranges and strawberries have comparable amounts of vitamin C and can lend more sweetness to your concoction.
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.
Spinach is a great add-in because while it alters color, it does next to nothing to change flavor, so everyone will think you’re a health god while you enjoy your delicious smoothie.
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, and could make you sh*t like hell.
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.
Instead of over-supplementing your protein intake, rely on natural sources of protein for your smoothies, like 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. This brings me to my next point…
3.) Mono-Unsaturated 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.
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% fat vs. 20% 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 Truth Nutra) 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.