Build a smoothie with purpose

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 1 THE STRONG TABLE / NUTRITION / 15 Build a smoothie with purpose Balance flavor, measured ingredients and the role of a smoothie in your day. 01 / Understand the starting point Decide whether the blend is a snack, part of a meal or convenient training fuel. Choose its size from the whole day rather than from a photograph. 02 / Make the useful distinction Measure a liquid base, fruit or vegetables and any protein ingredient. Nuts, oats and seed butters add energy and texture; a small change can alter the nutrient profile considerably. 03 / Put it into practice Blend gradually, check consistency and adjust with measured liquid. Record substitutions. A recipe image is a serving suggestion, not a scale or a guarantee of ingredient amounts. 04 / Review and adapt Browse High Protein to compare qualifying meals and smoothies together. The collection uses at least 20 g per serving for that filter. No smoothie is required for health or progress. Original education and planning material. Sources support the general context; sample schedules and worksheets are editorial applications, not tested individual prescriptions.

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 2 THE STRONG TABLE / NUTRITION / 15 Put the guide to work. A worked example, then your own next step. A practical example Compare a fruit-and-yogurt blend with a fruit-and-water blend: similar color can hide different protein and energy values. Use the measured ingredient list and per-serving estimate. Your decisions What task or goal do I want to improve? What is my starting point and what remains uncertain? Which detail changes my next useful action? What would make the action easier to repeat? When will I review it, and what would require earlier help? Use the platform Training: compare programs and technique guides. Daily: generate a session or arrange a week. Planner: calculate targets and select meals. Progress: record completed work. Learn: return to clinical reading when symptoms need professional assessment.

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 3 THE STRONG TABLE / NUTRITION / 15 Your working record. Printable worksheet; use the companion CSV for an editable version. Recipe / purpose Measured base Fruit / produce Protein and extras Serving / notes Evidence and original clinical reading https://pubmed.ncbi.nlm.nih.gov/28698222/ This original workbook is free to keep and use. The source provides background reading; examples are practical frameworks to adapt. Individual medical and nutrition needs require suitable professional advice.