There’s something about summer that makes smoothies feel essential. Whether it’s your go-to breakfast, post-workout fuel, or a mid-afternoon cool-down, a well-made smoothie can keep you full, energized, and feeling your best—especially when you build it with the right balance of ingredients.

The key? Including a mix of protein, healthy fats, fiber, and fruit . This combo helps keep blood sugar stable, supports digestion, and gives your smoothie some serious staying power.

Here’s how to build the ultimate summer smoothie—every time.

Step 1: Start with Protein

Protein is what gives your smoothie its staying power. It helps support lean muscle, boosts metabolism, and keeps you full for hours.

Try:

• Koia Protein Powder (Vanilla or Chocolate)

• Greek yogurt (for a dairy option)

• Hemp seeds or chia seeds

• Unsweetened protein-rich plant milk (like soy or pea-based)

Tip: Aim for 15–30g of protein to keep you fueled.

Step 2: Add Healthy Fats

Healthy fats are crucial for brain health, hormone support, and that creamy smoothie texture we all love.

Try:

• A spoonful of almond or peanut butter

• Half an avocado

• Flaxseed or hemp hearts

• Coconut milk

Tip: Just a small amount of fat goes a long way—start with 1–2 tablespoons.

Step 3: Boost with Fiber

Fiber helps keep digestion smooth and energy stable. It also slows down the absorption of natural sugars from fruit, making your smoothie more balanced.

Try:

• Spinach or kale

• Chia seeds or flax meal

• Rolled oats

Tip: Leafy greens are a sneaky way to get fiber and nutrients without changing the flavor much.

Step 4: Pick Your Fruit

Fruit adds natural sweetness and summer vibes. Go with what’s in season or frozen for ease.

Try:

• Mango, pineapple, or banana for creaminess

• Berries (blueberries, strawberries, raspberries) for antioxidants

• Frozen cherries or peaches for a fun twist

Tip: Keep portions to around ½ to 1 cup to avoid sugar overload—especially if you’re adding multiple fruits.

Optional Add-Ins

Want to level up? Here are a few extras to experiment with:

• Cinnamon or turmeric for anti-inflammatory benefits

• Cacao powder for a chocolatey twist

• Espresso shot for a protein coffee vibe

• Koia ready-to-drink shake as a liquid base and protein source

Whether you're sipping poolside, grabbing breakfast on the go, or fueling up post-workout, this easy smoothie formula makes it simple to stay on track while keeping things fun and flexible.

Tag us in your summer smoothie creations @drinkkoia — we’d love to see what you’re blending up!