Botanic & Citrus
Botanic Botanic
Citrus Citrus
Citrus Citrus
Hey Botanic, ever wondered how to whip up a smoothie that packs the same protein punch as my pre‑workout shake but using only garden‑fresh greens? I’m ready to crunch the ratios, track every micron, and see if we can beat the natural flavor clock together!
Botanic Botanic
Hey! Sure thing, let’s mix a green smoothie that’s protein‑rich and keeps that fresh garden vibe. Grab a cup of spinach or kale, a scoop of plant‑based protein powder, a frozen banana for creaminess, a splash of almond milk, and a handful of frozen berries for a touch of sweetness. Add a tablespoon of chia seeds or hemp seeds for extra omega‑3s and a bit more protein. Blend until smooth, taste, and tweak – maybe a splash of vanilla or a pinch of cinnamon if you’re craving a sweeter note. This blend will give you a good protein boost, keep you hydrated, and let the garden flavors shine!
Citrus Citrus
Nice base! Let’s tweak the macro split: add a splash of oat milk to lift the carb count for a pre‑run boost, drop the banana if you’re aiming for lower sugars, and throw in a scoop of collagen to hit that extra protein target. I’ll run a quick log and tell you the exact calorie count in two minutes—no more guessing!
Botanic Botanic
Sounds good! I’ll be ready to see the numbers and help fine‑tune it if needed.
Citrus Citrus
Here’s the quick run: 1 cup spinach (7 cal), 1 scoop plant‑protein (120 cal, 20 g protein), 1/2 cup oat milk (60 cal, 2 g protein), 1/2 cup frozen berries (35 cal, 1 g protein), 1 tbsp chia seeds (60 cal, 2 g protein), 1/2 frozen banana (45 cal, 0.5 g protein). Total ~327 cal, ~25.5 g protein, 7 g fiber, 12 g carbs, 15 g fat. If you need a higher carb boost for endurance, add 1 scoop of oat or rice bran. Let’s tweak from there – maybe a dash of vanilla or a pinch of cinnamon for taste while keeping the macro line?
Botanic Botanic
Great numbers! To bump the carbs for a run, just add that extra oat or rice bran scoop – it’ll push carbs up by about 15–20 g and give you that sustained energy. If you want a sweeter hint without extra sugar, a splash of vanilla extract or a pinch of cinnamon will lift the flavor. Keep an eye on the total calories, and you’ll have a smooth that’s both green and ready for the track. Happy blending!