super shakes

7/28/2019 Super Shakes

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Precision N utrition

SUper

Sha kes

D r. John M . Berardi, Ph.D . &

Dr. John K.W illiam s, Ph.D .

@ 2005, Science Link, Inc. AII rights reserved. You may not copy, share or distributethis work in any format or media with the express written consent of Science Link,

Incorporated. For partnership/distribution inquires, contact [email protected]



Table of Contenl



Super Shakes 1

Introduction: One Meal That Rules Them AII

In our humble opinions, there are 2 fundamental elements in improving your nutrition

program.

First, you need the right information to succeed. You need to know the rules of goodnutrition, and you need to know how much to eat, what to eat, and when to eat it.

*

However, even with the right information, many people continue eating Iess-than-desirable diets. They know better, they may even have the right information, butsomething else still stands in the way. That something is the second fundamentalelement of improving your diet: improving your preparation.

Even if you have the right information to succeed, even if you m ight know exactlywhat you should be eating and when, if you don't have the right foods ready at the

right times, you're doomed.

For example, take an individual who's accustomed to eating 3 meals per day, atmost. Now ask them to eat 5-8 times per day and watch their eyes bug out of their

heads with extreme incredulity. Why the resistance? Well first, thatjust seems Iike aIot of food. Secondly, it registers as a lot of work to prepare that food.

Have you experienced any resistance since we introduced the 5-8 m eal a day

recommendations? Maybe just a Iittle? If so, don't worry. We're about to rescue youfrom your fears of bubbling cauldrons, kitchen explosions, and 10 foot tall stacks ofdirty dishes.

You see, here's the secret: not aII of your meals have to be big food meals. In fact,several of your meals can be easy-to-make, tasty Iittle drinks we call âxsuper Shakes.''

So what are Super Shakes? W ell, for starters, Super Shakes are emealreplacements.'' However, calling them meal replacements is almost a disservice.

Right now, there are Iiterally hundreds of supplements on the market claiming to beuëmeal replacements.'' Sim ply put, most are com pletely useless and woefully devoid of

good nutrition. They often contain bad fats, Iow quality protein, and sugar. In

addition, thefre usually missing some critical nutrients that we find in food.

The Super Shake, on the other hand, is packed with good stuff Iike high qualityprotein, fiber, good fats, antioxidants, and more. The Super Shake isn't just a goodmeal replacement; it's actually superior to most of the meals your neighbors areeating aII around you, aII day Iong. And in addition to the good nutrition it provides,the Super Shake meets your need for quick, easy, high quality food that you can havein a pinch. So whenever you need a Precision Nutrition quality m eal, but can't make

a full, whole food plate for yourself, it's time for a Super Shake.



2 Super Shakes

uper Shake Ingredienl

The Super Shake isn't so m uch a specific shake as it is a Iist of ingredients. Ofcourse, it still conforms to the 10 Habits and is built based on your meal creation

hierarchy. (First you pick your protein, next you add your veggies and fruits, then youconsider your carbohydrate timing, and finally you balance your fats.) But the greatthing about the Super Shake is the fact that you can tailor it to your own desires, foodpreferences, tastes, calorie needs, and desire for variety. So let's Iook at some of thetypical ingredients we use in our Super Shake recipes.

Remember, though, you don't have to stick with just these. Getting creative, you caneither add to or replace ingredients from the Iist below to create one of several

hundred Super Shake varieties. But here's where you might start out:

u A Iiquid base such as iced green tea, water, Carb Countdown@,

juiced fruits and veggies, iced coffee, etc.u A high-quality protein powder (ideally a milk protein blend such as

Biotest Low Carb Grow@ or Met-Rx Protein Plus@, available in avariety of flavors - athletes, be careful however to be sure your

supplement doesn't contain anything that will comprom ise your

eligibility)u A concentrated greens product such as Greens+@u Fruit such as m ixed frozen berries, apples, pineapples, peaches,

etc.

u Ground flax seeds/flax mealu Mixed nuts such as pecans, alm onds, walnuts, cashews, etc.

u Dairy such as cottage cheese, plain yogurt, ricotta cheese, etc.

u Fresh veggie juice such as carrots, celery, etc. prepared in a juiceru Fibrous grains such as whole grain oatsu Extracts such as vanilla, peppermint, etc.

From that Iist alone, you can make hundreds of difïerent combinations. Get creative

and experiment with aII sorts of varieties. Just keep in m ind that, Iike any other meal,

the size and amount of each shake should vary according to your body size andnutritional needs. For now, stick with the serving sizes below. Females can cut the

serving sizes in half.



Super Shakes 3

On the following pages, you'll find some of our favorite Super Shake recipes. Giveome of them a try and then begin creating your own.

Berry Blast Super Shake

u lcup iced green teau lscoop vanilla flavored m ilk protein blend*

u 1 cup frozen m ixed berries

u lserving of greens product**u 3 tbsp plain yogurt

u 3 tbsp whole grain oatmeal (dry)

Add green tea, protein, greens, yogurt, and oats to a blender and blend on high for 1minute. Next, add berries to the blender and blend again for 1 m inute. Makes 1Super Shake.

Tw o G reat Tastes Super Shakeu 1 cup water

u lscoop chocolate flavored milk protein blend*

u ltbsp natural peanut butter

u 1 tbsp m ixed nuts

u 3 tbsp plain yogurtu ltbsp ground flax seeds

u lserving greens product**

Add water, protein, greens yogurt, and flax seeds (pre-ground in a coffee grinder or

purchased as flax meal) to a blender and blend on high for 1 minute. Next addpeanut butter and m ixed nuts. Blend again for 1 minute. If you prefer an ice coldshake, add 5 ice cubes and blend for another minute. Makes lsuper Shake.

Apple and Great Grains Super Shakeu lcup water

u lscoop vanilla flavored milk protein blend*

u 4 tbsp whole graîn oatmeal (dry)u ltbsp ground flax seedsu 3 tbsp yogurtu 2 tbsp mixed nutsu lcored apple

u lserving greens product**u Cinnamon sprinkled in

Add water, protein, greens, flax seeds (pre-ground in a coffee grinder or purchased asflax meal), yogurt, and oats to a blender and blend on high for 1 minute. Next, add

mixed nuts and apple slices to the blender. Blend again for 1 minute. If you prefer



4

an ice cold shake, add 5 ice cubes and blend for another m inute. Makes 1 Super

Shake.

Super Shakes

Veggie Super Shake

u 3 carrotsu 2 celery stalks

u 1 clove garlicu 1/2 cup spinach

u W cup parsleyu lscoop vanilla flavored m ilk protein blend*

u ltbsp ground flax seedsu lserving greens product**

Place parsley, spinach carrots, celery, and garlic in juicer. Dilute juice, if necessary,with cold water to achieve 1 cup of fluid. Add juice to blender along with protein, flaxseeds, and greens powder. Blend on high for 1 minute. If you prefer an ice coldshake, add 5 ice cubes and blend for another minute. Makes lsuper Shake.

A pricot Yogurt Super Shakeu lcup nonfat plain yogurtu lscoop vanilla flavored m ilk protein blend*

u 10 dried apricot halves

u lserving greens product**u ltbsp ground flax seedsu lcup ice

Combine everything in blenderSuper Shake.

and process until smooth and creamy. M akes 1

A lm ond Coconut Shakeu lcup chocolate Carb Countdown

u lscoop chocolate flavored milk protein blend*

u 6 almonds

u ltbsp grated coconutu W tsp almond extract

u lserving greens product**u ltbsp ground flax seedsu lcup ice

Combine alI ingredients except almonds in blender and process for one minute. Addalmonds and blend until chopped. Makes lsuper Shake.



Super Shakes 5

Notes on Supplemenl Used* The m ilk protein product recom mended is Low Carb Grow@, manufactured Biotest.

Not only does this product contain one of the highest quality protein m ixes available,it also tastes alm ost Iike a real m ilkshake. This product is easily found online. If for

some reason you can't get Low Carb Grow, your nutrition coach will help you choosea substitute. Again, athletes, just be sure you're not compromising your eligibility bychoosing a protein product that's questionable.

** The greens product recommended is called Greens+. This product is fantastic. Ithas been shown to increase blood levels of antioxidants, to improve acid base status,and to improve other markers of health. You can find this product in stores or online;

but again, if you have any trouble, ask your nutrition coach to help you out. Andagain, athletes use your heads. Be sure you're not compromising your eligibility bychoosing a protein product that's questionable. If in doubt, ask!

super shakes

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