Choose fast-absorbing protein
If you can tolerate milk, choose whey protein hydration or whey protein isolation for fastest absorption. If you need dairy-free protein, choose soy or peanut protein for a faster choice.
Use water
Water is the fastest way to get your protein into your body. Drinking enough water is the key to optimal protein transportation and absorption. Make sure to drink plenty of water throughout the day so that protein moves smoothly and supports all other functions of the body.
Limit other ingredients
Keep the same recipe and ignore the elaborate ingredients in your smoothie. Adding fruits, vegetables and nut butter can add nutrition, but added fiber and fat will also slow down the absorption of protein.
If you exercise on an empty stomach, such as waking up or not eating anything for a few hours, a protein smoothie before exercising can help. It provides easily digestible protein and some energy, and can prevent muscle from being over-dismantled during exercise.
During high-intensity exercise, athletes may also be advised to drink a protein smoothie before bed to promote overnight muscle recovery. 30 minutes before bed is the ideal time to drink this smoothie to get the benefits.
