The Fit Life – 2019.26 – The Super Shake


These unique, nutrient-packed shakes can serve as excellent meal
replacements when you’re short on time.

If you’re like us, sometimes life moves pretty fast and you have a lot of things on the go. And sometimes juggling to fit in a good meal is not an easy task. This is where our protein smoothies come into play.

Quick, nutrient dense meals – on the go

We aren’t just talking about your ordinary smoothie you get at a regular store… Those can be more harmful than good sometimes. You may be thinking you are making a good choice but check out the differences you could be consuming in a regular juice bar shake over one of our super shakes you could make at home.

Juice Bar Shakes

  • Contains high level of sugars
  • Low quality protein sources
  • Rely heavily on processed ingredients
  • Use too many artificial components

Super Shakes

  • Contain minimal sugar and artificial ingredients
  • Use high-quality protein sources
  • Include whole fruits and vegetables
  • Provide fiber and healthy fats

You may or may not be an avid at home smoothie maker. But if you are or aren’t, that same old smoothie recipe can get a little boring…. So, we need to spice it up a little and turn our boring protein smoothie into a super shake.

How to Make a Super Shake?

1. Start With A Good Blender

Since your Super Shakes will use whole foods and some frozen ingredients,
you’ll need a powerful machine. Here are two good options:

  1. Magic Bullet
  2. Vitamix

2. Pick A Liquid

4-8 oz is a good starting point. The more liquid you use, the thiner the shake.

  1. Water
  2. Almond milk (unsweetened)
  3. Cow’s milk
  4. Soy milk (unsweetened)
  5. Hemp milk (unsweetened)
  6. Iced green tea

3. Pick A Protein Powder

Find one that you digest well and has good quality ingredients.

  1. Whey protein
  2. Casein protein
  3. Rice protein
  4. Pea protein
  5. Hemp protein
  6. Other proteins or protein blend

4. Pick A Veggie

Use 1-2 handfuls of any vegetable and try to change it up.

  1. Dark leafy greens: Spinach / Swiss chard / kale
  2. Pumpkin / sweet potato
  3. Beets / beet greens
  4. Cucumber / celery
  5. Powdered greens supplement

Spinach works well in any Super Shake since it’s virtually undetectable.
Pair canned or roasted pumpkin with vanilla.
Try pairing peeled, roasted beets with chocolate.
When including celery or cucumber, reduce the amount of liquid you add.

5. Pick A Fruit

Use 1-2 handfuls of any fruit fresh or frozen.

  1. Apples
  2. Bananas
  3. Berries
  4. Cherries
  5. Dates
  6. Pineapple / mango
  7. Powdered fruit supplement

Toss in half a banana to give the shake excellent texture.
Dates are very sweet. Make sure to get rid of the pit first.
Apples provide sweet and tart notes. Simply remove the core and slice.

6. Pick A Healthy Fat

Use 1-2 thumb-sized portions for each serving.

  1. Walnuts
  2. Flax, hemp, chia seeds
  3. Cashews
  4. Almonds
  5. Peanut and nut butters

When blended well, nuts and seeds offer a nice, rich consistency.

7. Pick A Topper If Needed

With toppers, a little bit can go a long way so don’t overdo it.

  1. Coconut
  2. Cacao nibs / dark chocolate
  3. Yogurt
  4. Oats / granola
  5. Cinnamon
  6. Ice (if using fresh fruit)

Try cinnamon with vanilla and pumpkin.
Add oats if you need extra carbs.
Incorporate yogurt if you want more
protein and a smoother texture.

Just remember: Not all of the steps are mandatory. Don’t want a topper? Leave it out.
Want extra veggies? Add ‘em in. Trying to reduce calories? Change the portion sizes.

If you want to save time, boost your fitness, improve your body composition and speed up your recovery from intense workouts, these powerful smoothies will be your newest secret to success. Try mixing one of these into your day for phenomenal results.

See below for your comprehensive guide to creating your perfect super shake



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