TOTAL HEALTH TRANSFORMATION SYSTEM

Plan and Prep Your Meals
Plan and Prep Your Meals
Do a Mind-Body Scan
Do a Mind-Body Scan
Practice De-Stressing
Practice De-Stressing
Create and Use a Sleep Ritual
Create and Use a Sleep Ritual
Use a Targeted Recovery Strategy
Use a Targeted Recovery Strategy
Think on a Continuum
Think on a Continuum
Eat Mostly Whole Foods
Eat Mostly Whole Foods
Eat Protein and Colorful Plants
Eat Protein and Colorful Plants
Practice 80% Full
Practice 80% Full
Practice Your Fitness Mission
Practice Your Fitness Mission
Maintain Progress
Maintain Progress
Deep Health
Deep Health

Spin Up A Super Shake

In a rush? A Super Shake is a delicious (and fast) way to get more protein

How do you get protein when you’re on the run?

Easy: Try a quick and tasty Super Shake.

The Super Shake is a “meal in a glass”: It’s a mix of protein and whole foods such as fruits, vegetables, and nuts or seeds.

Super Shakes are a nutritious choice when you need high-quality food but don’t have a lot of time. They’re a healthier alternative to most popular high-sugar smoothies.

Protein powder

The main ingredient. Protein powder is a convenient, portable, relatively non-perishable supplement source of protein. (And it tastes better in a Super Shake than many other high-protein foods. Like, say, tuna.)

No one needs to eat protein powder to be healthy. If you can get enough protein for your goals from whole sources, whole sources are always superior to supplements.

If you can tolerate dairy, cottage cheese or Greek yogurt also work for making high-protein shakes.

What to look for

Stick to the basics.

  • Look for powders without too many excess ingredients in them, e.g., sugar, coloring, artificial flavors, and other “sports supplements”. The main purpose of the powder is the protein source. Usually fewer ingredients is a sign of a higher-quality product.
  • Look for a type that you can digest. Many brands contain digestive enzymes or are fermented to make the nutrients more gut-friendly.
  • Look for a type that contains the source you want. For instance, if you’re a plant-based eater, skip the whey, egg, or bone broth protein and look for vegan blends.

There are many high-quality brands that follow these guidelines.

Try some Super Shake recipes.

How to make a Super Shake

Download this infographic for basic instructions.

View attachment

Super Shake Infographic

PDF

Recipe ideas

Try out these Super Shake examples from Precision Nutrition’s Gourmet Nutrition cookbook.

View attachment

Gourmet Nutrition Shakes

PDF

For more recipes and step-by-step instructions for building your Super Shake, download the “Super Shake Guide” below.

Experiment and find the mix of ingredients that’s right for you.

View attachment

Super Shake Recipe Book

PDF

A Super Shake is a meal, not a drink.

Shakes taste great and go down easy. Try to take your time. Sip instead of guzzling. Enjoy and stop when you’re satisfied. Your digestion (and waistline) will thank you.