The Super Shake Guide: Turn your boring protein smoothie into a Super Shake.

The Super Shake Guide:
Turn your boring protein smoothie into a Super Shake.

By Ryan Andrews

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Here’s one of the secrets to good nutrition: Not all of your meals have to be food meals.

In fact, you can even replace one to two meals each day with easy-to-make, tasty little drinks we call Super Shakes.

Now, we know that there are tons of stores and juice bars springing up all over, offering smoothies.

But honestly, these store bought and juice bar type shakes are just barely better than a fast-food milk-shake.

They’re typically sweetened heavily with sugar, loaded with poor protein sources, and missing many of the nutrients found in whole foods.

The Super Shake, on the other hand, is packed with good stuff like high-quality protein, fiber, healthy fats, antioxidants and more.

Translation: Super Shakes are the best!

And that’s why we devoted an entire section in our Precision Nutrition self-guided system to the creation of Super Shakes.

Indeed, in PN V4 we’ve got more than 20 Super Shake combos created and battle-tested by the Precision Nutrition Team members and community. All nutritious. All delicious.

See, Super Shakes are quick and easy — but they’re also really good for you. In fact, they can actually be superior to most of the meals your neighbors are eating.

But you have to do them right.  And that’s where this guide comes in.

Get a good blender

Before you start experimenting with our step-by-step guide, here’s a question for you. Do you have a decent blender?

If not, and you want to start making Super Shakes, you’re going to have to go get one. And remember, you get what you pay for.

That’s right, if your blender starts smoking when you add a few ice cubes, it’s time for a replacement, one that’s more powerful and ready for the task at hand (might as well get one that looks good, too).

Recommendations? Sure.

In terms of value, I like the Magic Bullet. It’s only 60-70 bucks and it’s quite powerful. The only issue is that it’s small. So if you want bigger Super Shakes you’ll have to go bigger with your blender. It also may wear out after a few months of daily use.

In which case you might choose the Vitamix.  This is the Mercedes Benz of blenders. It’s pricey. But I’ve never seen another blender match its power and longevity.

Making your shake super

Ok, so let’s assume you’ve got your blender out and it’s powerful enough to do the job. Now you can follow the step-by-step guide below for creating nutritious and tasty Super Shakes.

We selected some of the fruits, vegetables, and proteins that seem to work best for our clients. Just go through each step and select an item (or two) from each column. Mix and match as you like. You’ll end up finding combinations you prefer the most.

That said, our list isn’t exhaustive.

Feel free to branch out.

Keep in mind, too, that not all of the steps below are mandatory.

If you don’t want a topper, leave it out. If you want extra veggies, go for it. If you are trying to keep your calories down, you can manipulate variables like portion sizes, and carb and fat amounts.

STEP 1

Pick a liquid

  • Water
  • Almond milk (unsweetened)
  • Cow’s milk
  • Soy milk (unsweetened)
  • Hemp milk (unsweetened)
  • Iced green tea

Less liquid = thick shakes. More liquid = thin shakes. 4-8 oz is a good starting point for each serving.

STEP 2

Pick a protein powder

  • Whey protein
  • Casein protein
  • Pea protein
  • Rice protein
  • Hemp protein
  • Other proteins or protein blends

Some protein powders contain thickeners, which will increase the thickness of your shake. Find the protein supplement that you like best. 1-2 scoops should be sufficient (25-50 g).

STEP 3

Pick a veggie

  • Dark leafy greens: Spinach / Swiss chard / kale
  • Pumpkin / sweet potato
  • Beets / beet greens
  • Cucumber / celery
  • Powdered greens supplement

Spinach is usually your best bet, as it is virtually flavorless in your Super Shake. Canned pumpkin is great too. It goes well with vanilla. When using beets, try roasting them and removing the skin first. Beets pair well with chocolate. If you add celery or cucumber, you’ll need to use less liquid in your shake. Add 1-2 handfuls.

STEP 4

Pick a fruit

  • Apples
  • Bananas
  • Berries
  • Cherries
  • Dates
  • Pineapple / mango
  • Powdered fruit supplement

Toss in half a banana to give the shake an excellent consistency. Dates go a long way, as they’re very sweet (and make sure to get rid of the pit first!). Apples are easy — simply remove the core and slice into wedges. You can use fresh or frozen fruit. Aim for 1-2 cupped handfuls.

STEP 5

Pick a healthy fat

  • Walnuts
  • Flax, hemp, chia seeds
  • Cashews
  • Almonds
  • Peanut and nut butters

When blended well, nuts and seeds give the shake a nice, rich consistency. 1-2 thumbs is usually enough.

STEP 6

Pick a topper

  • Coconut
  • Cacao nibs / dark chocolate
  • Yogurt
  • Oats / granola
  • Cinnamon
  • Ice cubes (if using fresh fruit)

Cinnamon is good with vanilla and pumpkin. Add oats if you need extra carbs, yogurt if you want more protein and a smoother consistency. For all of these, a little goes a long way.

So, how about an example?

Here’s one of my favorites.

  • Step 1: Water (just enough for it to mix)
  • Step 2: 2 scoops of plain pea protein powder
  • Step 3: 2 kale leaves and 1 tsp of powdered greens supplement
  • Step 4: Half a frozen banana and 2 pitted dates
  • Step 5: 2 thumbs of walnuts
  • Step 6: Top with a few sprinkles of coconut and 5 ice cubes
  • Step 7: Drink. Feel smug about getting more nutrition in one beverage than most people get in a week.

There you have it, a template for creating awesome Super Shakes, every time.

Passionate about nutrition and health?

If so, and you’d like to learn more about it, consider the Precision Nutrition Level 1 Certification. Our next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, October 3rd, 2018.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

  • Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

Spots open October 3rd — don't miss out! Get on the Precision Nutrition Level 1 Certification presale list today.

If you're interested in the Level 1 Certification, we strongly recommend you join the presale list below. Spots are limited and open just twice per year.

We'll send you more info about the program, and give you the chance to register 24 hours early — and save up to 33% off the general price.