THE GREEN ONE
Nutritional Facts for Muscle Fit’s “The Green One” Protein Smoothie (with 1 Scoop/30g Whey Protein)
The smoothie is served in a 16-ounce cup (1 serving).
Values are approximate based on USDA data and standard nutrition labels for plain whey protein.
| Nutrient | Approximate Amount (Full Smoothie) | % Daily Value* (approx., based on 2,000-calorie diet) |
|---|---|---|
| Calories | 350-380 | 18-19% |
| Total Fat | 4-7g | 5-9% |
| Saturated Fat | <1g | <5% |
| Cholesterol | 10-30mg | 3-10% |
| Sodium | 250-400mg | 11-17% |
| Total Carbohydrates | 56-67g | 20-24% |
| Dietary Fiber | 10-12g | 36-43% |
| Total Sugars (natural) | 35-40g | No DV (no added sugars) |
| Protein | 30-32g | 52-60% |
| Vitamin C | 150-200%+ | Excellent source |
| Vitamin A | 300-400%+ | Excellent source |
| Vitamin K | 800-1000%+ | Outstanding source |
| Potassium | 25-30% | Good source |
| Calcium | 45-55% | Excellent source (almond milk + whey) |
| Iron | 20-35% | Good source |
| Manganese | 100%+ | Excellent source |
*Percent Daily Values are estimates; whey protein can vary slightly by brand (e.g., isolate vs. concentrate). Check your specific product’s label for precision.
Why This Smoothie Is Healthy
Adding whey protein transforms “The Green One” into a more complete, balanced meal or post-workout recovery drink while keeping it nutrient-packed and low in added sugars/fats:
- High in Antioxidants and Vitamins: Kale and spinach are superfoods loaded with vitamins A (for eye/skin health), C (immune support), and K (bone/blood health). Pineapple adds bromelain (an enzyme that aids digestion and reduces inflammation) and more vitamin C. Together, they help fight oxidative stress and support overall immunity.
- Excellent Fiber Source: The combination of fruits, greens, and apple provides substantial soluble and insoluble fiber, promoting healthy digestion, stable blood sugar, and gut health. High fiber also helps you feel full longer, aiding weight management.
- Heart-Healthy Nutrients: Potassium from banana, pineapple, and greens helps regulate blood pressure. Low saturated fat and natural plant compounds support cardiovascular health.
- Anti-Inflammatory Boost: Pineapple’s bromelain, kale/spinach antioxidants, and a touch of jalapeño’s capsaicin (which may boost metabolism slightly) contribute to reducing inflammation.
- Low-Calorie, Plant-Based Energy: Natural sugars from fruits provide sustained energy without spikes/crashes. It’s dairy-free (thanks to almond milk), vegan, and free of added sugars—great for hydration, detoxification support, and as a meal replacement or snack. Skin and Detox Support: Vitamins A/C/E (from greens and fruits) promote glowing skin, while the high-water content and chlorophyll in greens aid natural detox processes.
- High-Quality Protein Boost: The whey adds a complete protein source with all essential amino acids (high in BCAAs like leucine), supporting muscle repair, growth, and recovery—ideal after exercise. It brings total protein to meal-level to over 30g, helping with satiety and preserving lean mass.
- Improved Satiety and Weight Management: Higher protein (now over 50% DV) increases fullness, reduces cravings, and has a higher thermic effect (burns more calories during digestion) compared to carbs/fats alone.
- Enhanced Muscle and Strength Support: Combines plant-based nutrients from greens/fruits with fast-absorbing animal-based whey for optimal muscle protein synthesis.
- Still Super Nutrient-Dense: Retains all the original benefits—massive vitamins (A, C, K), fiber for digestion/gut health, antioxidants for immunity/inflammation reduction, and natural energy from fruits—now with better calcium absorption potential from whey.
- Post-Workout or Meal Replacement Perfection: Low-calorie density but high in micronutrients and protein makes it great for fitness goals, hydration, and detox support without heaviness.
This is an excellent, convenient way to hit multiple fruit/veggie servings plus quality protein in one refreshing 16-oz drink.