Shake solutions: Blended beverages to fight weakness, tiredness and hunger

Creating a great tasting shake can be a tough craft to master if you’re trying to increase your performance and fuel yourself healthily. Luckily you won’t need to worry, since we’ve got your back.

Even the dessert recipes often clock in at fewer than 300 calories, and can easily take the place of a small meal to keep you feeling full with an ideal ratio of protein, carbs and fats.

Here are a few suggestions, but you’re free to amend quantities or replace ingredients based on your needs and preferences. Experiment and enjoy.

 

The Craving Killer

  • 300ml skim milk
  • 1 tbsp peanut butter
  • 1 banana
  • 2 scoops chocolate whey
  • ½ tsp cinnamon

Vegetable Vitality

  • 1½ cup frozen kale
  • 1½ cup frozen spinach
  • ¼ cup blueberries
  • ¼ cup pineapple
  • ¼ cup full fat culinary coconut milk
  • 1 cup of coconut water
  • 1 tbsp of antioxidant greens powder
  • 1 tsp of organic cacao powder
  • 15g glutamine
  • 5g creatine
  • 2g buffered vitamin C (powder)
  • Add additional water for consistency

Gains in a Cup

  • 30g vanilla whey protein
  • 1 large avocado
  • 2 cups spinach
  • 1 tsp honey

Antioxidant Recovery Blast

  • ¼ cup blueberries
  • ¼ cup raspberries
  • 1 banana
  • 1 cup almond milk
  • ½ cup oats
  • 30g vanilla protein

Sweet Tooth Fix

  • 30g vanilla whey isolate
  • 200g strawberries
  • ½ banana
  • 200ml water or almond milk

Post-workout Recovery Mix

  • 30g plain whey protein
  • 100ml coconut milk
  • ½ cup ice
  • 1 banana
  • 1 mango
  • 1 cup strawberries
  • ½ cup blueberries
  • ½ cup raspberries
  • 1 tbsp chia seeds

For ideal shake protein ingredients and more visit www.optimumnutrition.com

*** These recipes originally appeared in the May 2017 issue of Fighters Only magazine ***