Get Super With Your Shake

 

Shakes - Chances are, if you play a sport, train or aim to shift your body composition one way or the other, you’ve had your fair share of shakes and probably have one association or another with them. Some shakes are more like smoothies or milkshakes (Caution! and more than likely reflect the sugar content and calories of a Dairy Queen milkshake), some shakes have a gross consistency (where the powder doesn’t quite mix) and others have a wicked aftertaste. Regardless, we drink them down.

Some people may choose shakes for the mere convenience, while others include them for the peri workout window (before, during or after your training), juicing (no, not steroids) which has become super trendy these days for taking in nutrients and then of course, “meal replacement” shakes which are boosted with higher calories and macronutrients.

My personal nutrition habits are and have been based on the Precision Nutrition strategies which are further shaped specifically for me by my long time coach, Carter Schoffer (via Body Transformation). For the past several years I’ve been working with Carter, he’s included shakes in my meal plan. None of which, I’ve found to be gross (thank goodness), in fact, they’re awesome! These shakes come in the form of what Precision Nutrition calls “Supershakes” – a shake that packs in more than just protein and flavor into a cup.

Carter and I have since collaborated on coming up with a few different supershakes that suited both my tastebuds and my nutritional needs for various training or non training days. So, do I promote drinking more shakes over eating quality meals? No. Do I like shakes for their nutrition, variety and convenience? Yes.

So, if you’re interested, give these three variations a try and perhaps get creative with your own!

 

1. Pumpkin Coconut Supershake

1 scoop Vanilla Protein Powder
1 tbsp Flax meal
1 tbsp Coconut flour
1 tsp Chia seeds
1 tsp Sesame seeds
1/2 Can organic pumpkin
2 tsp cinnamon
2 tbsp dried, unsweetened coconut
Water (12 oz) / 4 oz of coconut or almond milk / ice

Directions: Combine in a blender. Press blend. Drink

 

2. Chocolate Peanut Butter Banana Supershake

1 scoop Vanilla Protein Powder
1 tbsp Flax meal
1 tbsp Coconut flour
1 tsp Chia seeds
1 tsp Sesame seeds
1 small banana
1 tbsp peanut butter
1 tbsp cocoa powder
Water (12 oz) / 4 oz of coconut or almond milk / ice

 

 

3. Mixed Berry Supershake

1 scoop Vanilla Protein Powder
1 tbsp Flax meal
1 tbsp Coconut flour
1 tsp Chia seeds
1 tsp Sesame seeds
1 – 1.5 servings of berries (blueberries, strawberries, raspberries)
Water (12 oz) / 4 oz of coconut or almond milk / ice

 

Alright, so you get the point… a few other notes and projected Q&A:

1. Generally, Carter does not have me mix my fat and fruit in the same shake (see recipe number two). Sometimes, if and when I’m on a less structured meal plan, I would do that recipe myself. If following Carter’s plan, he would either have a serving of fruit OR fat in my supershake.

2. No, I do not know exactly how many calories or macros each shake has. I could probably figure it out, but I don’t. I trust Carter to be the brain power and I just follow accordingly.

3. Chocolate protein powder works well too, but I prefer vanilla so I can alter the flavor more.

4. Click here to read more on Precision Nutrition’s Supershake methods.

 

Enjoy!