Dr. Patrick explained the science behind each ingredient she uses in her workout smoothies for better health.
Written byDoug Murray
Published on10 April, 2024 | 2:04 PM EDT
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Health and fitness expert Dr. Rhonda Patrick doesn’t underestimate the power of proper nutrition. In an interview, she revealed her go-to workout smoothie recipe, providing justifications and insight into her ingredient selections.
Dr. Patrick is a cell biologist and co-founder of FoundMyFitness, who boasts years of experience in clinical and scientific settings geared toward enhanced health outcomes. From appearances on the Joe Rogan Experience to conversations with esteemed colleagues like Dr. Peter Attia, Dr. Andrew Huberman, and Dr. Brad Schoenfeld, Dr. Patrick breaks down complex studies and research to provide her fans with actionable advice.
In addition to breaking down the science behind exercise, Dr. Patrick has recently taken a microscope to her simple workout smoothie, providing fans with reasons why she favors this exact blend of ingredients.
Quick Breakdown of Dr. Patricks’s Workout Smoothie
- Kale
- Avocado
- Blueberries
- Protein powder
- Hydrolyzed collagen powder
- Moringa powder
- Water
Kale
According to Dr. Patrick, she consumes this smoothie for 4-5 days out of the week and uses four kale leaves as her green source. She adds that the kale provides her with sufficient levels of magnesium, vitamin K, folate, lutein, and Zeaxanthin.
“I probably about 4-5 days a week have this smoothie. Typically, this smoothie is about four or so kale leaves. That’s usually my green source that I use. I’m getting the magnesium, I’m getting the vitamin K, I’m getting the folate but I’m also getting something in there called lutein and Zeaxanthin these are carotenoids much like beta carotene is another one that accumulates in the rods, and cones of the eyes so it helps prevent macular degeneration.”
Avocado
To maximize the bioavailability of carotenoids like lutein and Zeaxanthin, Dr. Patrick always adds an avocado to her smoothie.
“I also add an avocado. The avocado also increases the bioavailability of those carotenoids the lutein and Zeaxanthin by up to sixfold. Anywhere from three to sixfold.
So, you’re getting more of the lutein and Zeaxanthin, you’re basically making them more bioavailable by adding the avocado. It’s also a great source of monounsaturated fat.”
Blueberries
Blueberries also make up an important part of her smoothie, which she credits for having ‘superpowers for the brain.’
“I add a ton of frozen blueberries. Blueberries are yes, you’re getting your vitamin C and you’re getting some fermentable fiber for the gut but they are also high in those phytochemicals. They have polyphenols in them and they have anthocyanins and these things are they are like superpowers for the brain.”
Dr. Patrick stopped using a banana in her recipe after realizing that an enzyme in the banana was breaking down polyphenols, which are provided in the blueberries for added brain benefits.
“I use to add bananas to my smoothies years and years ago, like 10 years ago or something. I liked the banana because it also made it more creamy. This is before I started doing the avocado. Yeah, it’s not that bananas are bad for you but they have this enzyme in them called polyphenol oxidase, as the name implies, it breaks down polyphenols which is what you want from the blueberries to get the benefits in the brain.”
Protein powder + Collagen powder
Depending on her training schedule, Dr. Patrick adds protein powder and hydrolyzed collagen powder to her smoothies.
“Protein powder. Especially if I’m doing it first thing in the morning. Sometimes I’ll have my smoothie in the afternoon in which case if I didn’t work out and I already got my protein I won’t put the protein powder but these days I’m always putting them in I’m doing something every day. It’s hard to get the protein requirement for me. I do some whey protein and then I also add hydrolyzed collagen powder as well.”
Moringa powder
Lastly, Dr. Patrick uses Moringa powder which is rich in zinc, iron, and magnesium.
“The other thing I add is I do a little bit of Moringa powder. Moringa is a plant, it’s high in some micronutrients like zinc, iron, and magnesium but it also has something in it that is called moringagen and it is a phytochemical that is very similar to sulfurafane which is found in broccoli, broccoli sprouts, it activates genetic pathways in the body, the same one that sulfurafane activates that has been shown to increase anti oxidents in the brain.”
“I add some water to mix it up,” adds Dr. Patrick.
Protein-infused smoothies and shakes remain overwhelmingly popular in the fitness and bodybuilding community. Reigning five-time Classic Physique Olympia Chris Bumstead recently broke down his shake recipe for enhanced workout performance and he also uses collagen powder.
From improved exercise performance and energy to brain-boosting benefits, Dr. Rhonda Patrick is confident in her smoothie, having regularly consumed it multiple days out of the week for years.
RELATED:10 Nutritionist Approved Weight Loss Smoothie Recipes You’ll Wish You’d Known About Sooner
Watch the full video from the FoundMyFitness YouTube channel below:
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