Pre and post shakes
Shakes… My saving grace when short on time.
We all have those days where we are running short on time and cannot spend time on prepping or just straight up don’t want to prep. On those days, shakes have been my saving grace. Super-fast and super simple. Based on your macro needs, you can easily build a shake that helps you hit your macro goals.
Here are some shake building tips:
1. Buy a blender:
If you do not have a blender, here are some great options.
Nutri Ninja Pro Blender. Solid reviews. Won’t leave you broke! https://www.amazon.com/Nutri-Ninja-Blender-Silver-BL456/dp/B00Y2U1QUM/ref=sr_1_16?s=kitchen&ie=UTF8&qid=1513961539&sr=1-16&keywords=blender
Vitamix. The fanciest of fancy blender… that I wish I had.
2. Liquid base:
Choose something that will sit well with your stomach.
Some options are:
Milk, unsweetened almond milk, coconut milk, or water.
The less liquid, the thicker the shake. 6-8oz is a good place to start.
3. Protein:
I stick to a powder for protein. Blended chicken breast just doesn’t sound as tasty to me, BUT if it does for you, go for it!
Some options are:
Whey protein isolate, Casein powder, Rice Protein, Pea Protein, Collagen Peptide.
Play around with protein flavors. I tend to like vanilla with berry shakes and chocolate or mocha for peanut butter or banana shakes.
1 scoop is usually around 25g of protein.
A shake is an easy way to get more protein in! I suggest a shake before holiday parties to ensure hitting those protein numbers.
4. Veggies:
Yes, veggies belong in shakes too!
I suggest around 1-2 handfuls.
My top option is spinach, you can’t even taste it!!!
Other options are:
Dark leafy greens, sweet potatoes or pumpkin (both will be higher in carbs, so use these if you need to get more carbs in), beets, or powder green supplements.
5. Fruit:
Some options are:
Berries, banana, watermelon, mango, pineapple, apple, the list goes on. Fruits are great for getting carbs in, are full of antioxidants, and brings some sweetness to the table. Stick around 1 cup to reap all the benefits and stay within prescribed sugar intake.
6. Fats
A little low of fats at the end of the day? Add some fats to your shake (as long as it isn’t immediately before or after your workout, athletes).
Some options are:
Walnuts, almonds, almond butter, nut butter, flax seed, or hemp seed.
The amount is dependent on your fat allotment.
7. Toppings
A little extra something on top to spice it up!
Some options are:
Coconut, dark chocolate, yogurt (also a great protein source), oats (great option if you need more carbs), granola, ice, cinnamon, or PB3.
8. Blend it all together and…
TAH DAH!!! You’ve got yourself a quick and easy shake!
Here are some of my quick go to recipes:
• 8 oz. unsweetened almond milk, 1 scoop vanilla whey protein isolate, 1 cup of mixed frozen berries, 1-2 cups spinach, ½ cup of old fashioned oats.
Carbs 63g/Fats 8.5g/Protein 34.3g
• 4 oz. unsweetened almond milk, 8 oz. coffee, 1 scoop vanilla whey protein isolate, 100g banana, ½ cup old fashioned oats, 1 tbsp. PB3, sprinkle cinnamon on top.
Carbs 70g/Fats 7.1g/Protein 36.3g
Coach Britt 🙂
2018 02 05