What Does Rob Gronkowski Put In His Smoothie?

Remember when Rob Gronkowski announced that he was coming out of retirement? One of the biggest "buzz" questions that people were asking was "How is he going to get back to his playing weight?"  See, when Gronk retired, he focused more on his flexibility, pliability and healing his body through low impact exercise.  In the process, he shed A LOT of muscle(which isn't a bad thing) but, it doesn't exactly lend itself to being an effective Tight End in the NFL.  When Rob decided to get back on the field, he needed to pack on muscle...FAST. But, he wanted to do it in the healthiest way possible.  In order to do this, he created a "Super" smoothie packed with an abundance of natural superfoods that helped him get back into playing shape and ultimately win ANOTHER Super Bowl!  He famously said when asked about his weight going into training camp "I am about four protein shakes away from my playing weight!"  Well, these are the protein shakes he was talking about...

For reference, here is a before and after picture of Rob in retirement vs playing shape:

Please note: We are NOT saying that there is anything wrong with how Rob looked in retirement.  We are simply pointing out how this smoothie can help build muscle if that is your goal.

So, let's break down what goes into Rob Gronkowski's "Gameday Ice Shaker Smoothie"!

Almond Milk-1 Cup

Unsweetened almond milk is a dairy-free, low carb way to add flavor and texture to your smoothie without the added calories and sugar of traditional cow's milk. It is also high in healthy fats and protein relative to its carb content and is a great source of Vitamin E.

Blueberries-1/2 Cup

Rich in antioxidants and a great source of Vitamin C and Vitamin K, blueberries are an awesome addition to any smoothie.  Studies have shown that blueberries can help strengthen bones, lower blood pressure, improve digestion and even improve mental health. They truly are a "superfood"!

Oatmeal-1/2 Cup

Oatmeal has MANY health benefits.  For starters, it is high in fiber which helps improve your gut health and will make you feel fuller for longer.  It also contains magnesium, zinc and iron which help increase energy and reduce inflamation.

Avocado-1 Half

Avocados are INCREDIBLY nutritious.  They contain high levels of potassium which can aid in recovery and they are LOADED with heart-healthy, monounsaturated fatty acids.


Muscle building is all about recovery.  In order for the body to recovery properly, it needs to be hydrated!  Adding a serving of electrolyte powder/liquid to your smoothie is a great way to stay hydrated and keep your body performing at the optimal level.

Water-1 Cup

A smoothie has to have a smooth, drinkable consistency right?!  Rob adds a cup of water to achieve maximum drinkability without adding any additional calories or sugars.

Dates-1/2 Cup

Another antioxidant rich food that will act as a healthy, natural sweetener.  Gronk swears by dates and claims that they are "his second favorite ingredient" in his smoothie.  High in fiber, heart healthy and's easy to see why.

Moringa-2 Tsp

Ever heard of this one?  If not, you're in for a treat.  Moringa powder comes from the Moringa oleifera plant and has been used for centuries in other countries for it's antiviral and anti-inflammatory properties.  It is also said to help keep bones healthy, reduce high blood pressure, improve eye health and even help wounds to heal faster with reduced scarring.

Maca Root Powder-1.5 Grams

Also known as Peruvian Ginseng, Maca root can be found high in the Andes mountains of Peru.  It is high in essential vitamins and minerals such as Vitamin C, copper and zinc.  Supplementing with Maca root has been claimed to help users gain muscle, increase strength, boost energy and improve exercise performance.

Almond Butter-2 Tbsp

 Gronk uses these smoothies to keep his weight up.  But, like we discussed in the introduction, he was looking for the healthiest possible way to do it.  Almond butter is a great way to add good calories to your smoothie.  It is also high in monounsaturated fats which help lower LDL "bad" cholesterol and raise HDL "good" cholesterol.


Plant Based Protein Powder-2 Scoops

We'll bet you were wondering when we were actually going to get to the primary source of protein for this muscle building super smoothie!  It's no secret that protein is essential to building quality muscle.  Rob prefers a plant based protein powder because it offers more than just protein alone.  Plant based protein powders naturally contain antioxidants and minerals that you simply won't find in animal protein alone.  Additionally, plant protein can help our bodies naturally balance our pH levels with it's alkalizing properties which combat acidity in our bodies.  Finally, you can rest assured that there will not be any antibiotics or growth hormones added like you may find in some animal based proteins.


There you have it! Gronks Gameday Smoothie.  So, if you're looking to put on lean muscle, following a four time super bowl champ's blueprint is not a bad way to start!

Disclaimer: Always consult with a licensed physician prior to taking any supplements. This blog is for educational and informational purposes only, and is made available to you as a self-help tool for your own use. While we draw on our prior professional expertise and background in many areas, you acknowledge that we are supporting you in our roles exclusively as an educational resource only. 




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