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Get Super With Your Shake

Feb, 18 Alli McKee Recipe

 

Chances are, if you play a sport, work out/train, or are otherwise active and busy, you’ve had your fair share of protein shakes.

 

SuperShake1

 

Some look and taste great, some, well… not so great. Some shakes turn out more like smoothies or milkshakes (and sometimes those may unfortunately reflect the sugar content and nutrition of an actual milkshake!). Some shakes are the complete opposite, with a lumpy, chalky consistency. Others look great, but have a wicked aftertaste.

 

There are many reasons you might choose to drink shakes. One is the the mere convenience it provides in a busy lifestyle. Or perhaps it’s part of your nutrition strategy before, during, or after your training. Some people juice as a way to take in more nutrients (either adding protein, or just drinking the juice on its own, though this isn’t really a “shake”). Some people use meal replacements shakes which have higher calories and macronutrients and are meant to replace a food meal, rather than provide supplemental nutrients.

 

SuperShake2

 

My personal nutrition habits are based on the Precision Nutrition strategies which are further shaped specifically for me by my long time coach, Carter Schoffer (via Body Transformation). During the time I’ve been working with Carter, he has always included shakes in my meal plan, and I’ve always enjoyed the heck out of them! These shakes come in the form of what Precision Nutrition calls “Supershakes” – a shake that packs a lot more than just protein and flavor into your 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. Do I promote drinking more shakes over eating quality meals? No. Do I like shakes for their nutrition, variety and convenience? Absolutely.

 

A look inside my grocery cart - picking up a few ingredients for various supershake recipes

A look inside my grocery cart – picking up a few ingredients for various supershake recipes

 

 

If you’re interested, give these three variations a try and don’t be afraid to get creative with your own combinations!

 

Directions for all three: Combine in a blender. Blend. Enjoy!

 

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

 

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

 

If you want to learn more about Precision Nutrition’s Supershake recipes and strategies, click here.

 

Enjoy!

 

 

About The Author: Alli McKee

Alli is a certified strength and conditioning specialist. She’s contributed to and modeled for a number of major publications including Oxygen magazine and the New Rules of Lifting: Supercharged. You can find out more about Alli on her personal blog at www.allimckee.com.

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