Here is a smoothie “The Super Shake” that will rock your world and give up health benefits far superior than juicing on its own as its, combines high-quality protein, fiber, healthy fats, antioxidants, and more in a tasty formula that ensures lean muscle mass, fat loss and a healthy snack or meal in some cases for the time poor individual. It can act as a meal-replacement when times are tough, compare too most energy drinks or shakes on the market that are full of high-fructose, trans fat or low grade protein or as a way of getting in some extra protein and calories when you’re trying to build lean muscle mass and lose fat/weight loss by consuming high quality ingredients, and the great thing is that you’re in control of what goes into your shake So, how do you make a Super Shake? OK, so let’s assume you’ve got your blender and it’s powerful enough to do the job. Now all you have to do is follow some step-by-step instructions for creating awesome Super Shakes. For optimal mixing, flavour, and consistency, follow the steps in order. Mix and match as you like, adjusting portions of each ingredient to build yourself an 8- to 12-ounce Super Shake. And if you discover any new combinations that rock your world, don’t be afraid to share them, it’s always great to get some feedbacks at firstname.lastname@example.org
Step 1: Start with ice
Use 1 to 4 cubes for a thin, chilled shake, Use 5 to 10 cubes for thicker, pudding-like consistency shake
Step 2: Pick a fruit Apple, orange, banana, pineapple, strawberry, raspberry, blueberry, blackberry etc. — any kind will work. If you like a thick shake, go with frozen over fresh. Add ½ cup for a smaller shake, and up to 1 cup for a larger portion, also adding fruits along with some vegetables will count for your carbohydrate portion of the shake.
Step 3: Throw in a veggie I know it may sound gross to put veggies in a shake, but if you use the right ones, you’ll barely taste them. Plus, you get the added benefit of extra nutrients. My favorites: spinach, kale, celery, powdered greens and beet roots.Adding ¼ -½ cup of veggies provides a good nutrient boost, without adding a veggie after-taste or too much volume to your shake. you can also buy frozen veggies if don’t like fresh ones either way is ok. You may not be a fan of eating veggies but include veggies with each Super Shake is needed to complete the supershake.
Step 4: Scoop some protein Here are two different brands i think you will like, plus I use myself on a regular basis and is of high quality and don’t have all the bulking agents crap inside. My two favourite on is produce by a uk company call Genetics supplement made from diary although there have a plant version Or Sunwarrior brand which is made from plant and can be purchase at most wholefood market or via the internet. Unfortunately, not all protein powders are created equal. The supplement industry can be a shady place. Largely unregulated, consumers are stuck being their own experts for what they should and shouldn’t buy.
As with so many other things, it’s best to 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. However, look for one that are cold pressed and contain a digestive enzymes on the label; these can make protein powder a little more gut-friendly. If you’re at all unsure and want to get others and would like a second opinion, email me or asked a coach/trainer who are familiar with supplements. Depending on the protein powder you use, you’ll need 1-2 scoops for your shake. And finally the protein powder will cover your protein intake for this shake. Step 5: Select a nut or seed First make sure you’re not allergic. Then hit any wholefood store or general convenience store and stock up on a few bags ! Aim for 2 to 4 tbsp of nuts/seeds per shake, the nuts and seeds will cover your fat intake, meaning you will be getting all your macronutrients in one place. Eg: walnuts, cashews, almonds, etc., or any kind of nut butter, flax, hemp, chia seeds Step 6: Pour some liquid How much depends on how thick or thin you want it. If you have a weak blender, more liquid makes it easier to blend. Water, chilled green tea, almond (unsweetened) or coconut milk. Whatever your liquid of choice, somewhere around a cup will get you in the ballpark. Step 7: Choose your side This step is optional, but it nicely finishes off any shake. With these toppers, a dash will do your taste buds well. dark chocolate, ground coffee beans, coconut, oats, cinnamon, vanilla extract, organic chlorella (good for helping with detox), organic spirulina (good for helping with detox and added protein)
Here’s a tasty, and simple, shake examples from me.
“Chocolate Peanut Butter Shake”
• 1 cup of almond milk (unsweetened)
• 2 scoops chocolate flavored protein powder
• 2 tbsp natural peanut butter
• 1 tbsp ground flax seeds
• 1 tbsp raw, mixed nuts
• ½ cup fresh celery
• ½ banana
If the flavors in these recipes aren’t your thing, use the ingredient amounts as a guideline to create your own Super Shake.
The above Super Shake how-to is great if you have a kitchen with ingredients and a blender nearby. But what if you’re traveling, at work, or just away from your blender all day? Blend them all up in the morning, store in separate shaker or bottles or flask (and preferably in a cooler or company fridge), and drink throughout the day as your snacks. Blend and eat one before leaving the house if don’t have time for a proper breakfast (A.M.), blend and eat before a session, during mid evening if need a snack or after coming home and not prepare your fridge (P.M.).Pack all of the ingredients you’d normally use into Ziplock bags, and eat them separately. For example, one of your substitute “Super Shakes” could be: carrots/celery, bananas, and almonds, with a standard protein shake on the side.