So looking at our daily nutrition, it can be hard sometimes to get in all the food we need. So a great way is to either substitute a meal for a super shake, or, if you need a little extra boost of good calories, add in a super shake... There are tons of stores and juice bars all over, offering smoothies and bars that may look great from the outside, when in reality they are hardly any better than a mars bar or a fast-food milk-shake. Usually these bars and shakes are sweetened heavily with sugar, loaded with poor protein sources, and missing many of the nutrients found in whole foods. The Super Shake (as recommended by Precision Nutrition), on the other hand, is packed with good stuff like high-quality protein, fibre, healthy fats, antioxidants and more. Super Shakes are quick and easy — but they’re also really good for you. Before you start, you need to get a good blender - I have a Nutri Bullet, and it has never skipped a beat in 4 years!
Making your shake super
So to make your super shake all you need to do is select one (or 2) options from each list. Chuck them in the blender and away you go... Be adventurous!
***If you don’t want a topper, leave it out. If you want extra veggies, go for it. If you are trying to keep your calories down, you can manipulate variables like portion sizes, and carb and fat amounts***
STEP 1
Pick a liquid
Water
Almond milk (unsweetened)
Cow’s milk
Soy milk (unsweetened)
Hemp milk (unsweetened)
Iced green tea
Less liquid = thick shakes. More liquid = thin shakes. 4-8 oz is a good starting point for each serving.
STEP 2
Pick a protein powder
Whey protein
Casein protein
Pea protein
Rice protein
Hemp protein
Other proteins or protein blends
Some protein powders contain thickeners, which will increase the thickness of your shake. Find the protein supplement that you like best. 1-2 scoops should be sufficient (25-50 g).
STEP 3
Pick a veggie
Dark leafy greens: Spinach / Swiss chard / kale
Pumpkin / sweet potato
Beets / beet greens
Cucumber / celery
Powdered greens supplement
Spinach is usually your best bet - this is what I usually use, as it is virtually flavorless in your Super Shake. Canned pumpkin is great too. It goes well with vanilla. When using beets, try roasting them and removing the skin first. Beets pair well with chocolate. If you add celery or cucumber, you’ll need to use less liquid in your shake. Add 1-2 handfuls.
STEP 4
Pick a fruit
Apples
Bananas
Berries
Cherries
Dates
Powdered fruit supplement
Toss in half a banana to give the shake an excellent consistency. Dates go a long way, as they’re very sweet (and make sure to get rid of the pit first!). Apples are easy — simply remove the core and slice into wedges. You can use fresh or frozen fruit. Aim for 1-2 cupped handfuls.
STEP 5
Pick a healthy fat
Walnuts
Flax, hemp, chia seeds
Cashews
Almonds
Peanut and nut butters
When blended well, nuts and seeds give the shake a nice, rich consistency. 1-2 thumbs is usually enough - don't go crazy on the nut butters.... It’s easily done!
STEP 6
Pick a topper
Coconut
Cacao nibs / dark chocolate
Yogurt
Oats / granola
Cinnamon
Ice cubes (if using fresh fruit)
Cinnamon is good with vanilla and pumpkin. Add oats if you need extra carbs, yogurt if you want more protein and a smoother consistency. For all of these, a little goes a long way.
Comments