The Super Shake

Protein Powder and The Super Shake

The following is an actual lesson from my nutrition coaching program. Along with learning what essential habits to work on, you’ll be sent a daily lesson that pertains to the habit you’re working on. This program leaves no stone unturned in getting you in the best shape of your life. 

Eating protein with every meal can help you lose fat and get healthy.

All it takes to follow your new habit is a little bit of planning, a little experimentation (like trying a new food), and a little cooking.

But what about eating on the run? Easy: Try a quick and tasty Super Shake.

The Super Shake

The Super Shake is a “meal in a glass”: a mix of protein and whole foods like fruits, veggies, and nuts.

Unlike the sugar-laden smoothies you get at most “healthy” juice bars, Super Shakes are a truly nutritious choice when you need high-quality food but don’t have a lot of time.

Let’s start with one of the main ingredients.

Protein powder

A high-quality protein powder is packed with nutrients that will help you lose fat and keep you satisfied until your next meal.

Protein powder isn’t magic. You don’t need it. If you want to stick to “real food”, that’s cool. If you can tolerate dairy, cottage cheese or strained Greek yogurt can also work in a shake.

But protein powder is a convenient, portable, relatively non-perishable source of protein. And it tastes better in a Super Shake than a can of tuna.

healthy red lifestyle fruit

What to look for

Stick to the basics.

Look for powders without too much junk in them, especially sugar, coloring, artificial flavors, and other “sports supplements” you don’t need.

Look for a type that you know you can digest. If dairy isn’t your friend, avoid whey and casein, and try a plant-based version (avoid soy altogether).

How to make your Super Shake

So we have our protein powder. Now what?

You’ll need a trusty blender that’s powerful enough to handle ice and frozen fruits. If you plan on having one Super Shake per day, we suggest you invest in a top-notch blender that will last. Though you can go the super-expensive route (e.g., $300 for a Vita-Mix or Blendtec), there’s some good ones for roughly $50-100.

Once you have your blender, it’s time to add things to it.

Step 1: Start with ice

Use 1-4 cubes for a thin, chilled shake
Use 5-10 cubes for thicker, pudding-like consistency shake

Step 2: Pick a fruit

Experiment. You’ve got lots of options here. If you like a thick shake, go with frozen over fresh.

Step 3: Throw in a veggie

Yeah, we know it sounds gross to put veggies in a shake, but if you use the right ones (like fresh baby spinach), you’ll barely taste them. Plus you’ll get much-needed nutrients and minerals.

Step 4: Scoop some protein

Choose from our recommended list of protein powders or grab something that looks tasty to you.

Step 5: Pick a healthy fat

Add 1 thumb (1 tbsp) of healthy fat per shake. This includes:

  • nuts such as walnuts, cashews, or almonds (try soaking them first so they blend easily)
  • flax, hemp, or chia seeds
  • nut/seed butter
  • fresh coconut or coconut milk
  • some fresh avocado
  • If you take a liquid omega-3 supplement such as Carlson’s Lab Fish Oil, you can also try that.

Step 6: Pour some liquid

Keep in mind the more liquid you add, the thinner your shake will be. Feel free to customize it however you want. Here are some suggestions:

  • water
  • chilled tea (such as green, mint, or chai teas) or coffee
  • unsweetened almond milk, hemp milk, or coconut milk

Step 7: Blend and enjoy!

For optimal mixing, we’ve found that a minute on “high” works best for most blenders and results and in a delicious, creamy shake.

What To Do Today

1. Consider adding some high-quality protein powder to your protein roster.

You don’t have to, of course. But protein powder is another quick, easy protein option.

Look at the approved list HERE, pick one, and order it so you have it soon. If not, don’t fret. Simply pick a basic protein powder without a lot of ingredients or soy. It should only run you between $30 – $50 and will likely last you for a month or more.

2. Make your own Super Shake.

Follow the steps above and create your own concoction. There’s no “right or wrong” here. Just have some fun in the kitchen while getting enough protein.

3. Eat lean protein with each meal.

With so many protein options available (meat, plant-based sources, protein powders) you shouldn’t have a problem finding protein sources that work for you.

However, if you’ve slipped up or have forgotten to eat protein with every meal, don’t worry. Just wipe the slate clean and take the next positive step! (Like making a Super Shake.)

4. Drink slowly, to 80% full.

Yes, Super Shakes taste great and they go down easy, but don’t rush it.

Sip instead of guzzling. Enjoy your new high-protein creation. And stop when you’re 80% full. Your digestion (and waistline) will thank you. 

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