Super Shakes Recipes

 

The term super shake refers to a nutrient packed shake designed for your goal to help you hit your calorie, micronutrient goal, fulfil  a large volume if you are dieting or provide an easy  nutrient dense meal if you are time poor. 

 

An easy way to consume a large volume of greens and fruits to help maximise your  mironutrient intake and aid in a healthy gut, skin, bones and all much more. For someone struggling to hit their fat intake using something tasty like peanut butter and even flaxseed oil can provide another way outside of fish to get those healthy omega 3s.

Utilising a protein powder in super shakes will provide a great method of increasing your daily protein intake to help improve your recovery and lean muscle growth/health. 

If you have gotten to this stage and thought well i am already maximising my macronutrient intake through food, well maybe you are bored of chicken, rice and brocolli. 

If that is the case then now would be the perfect time to try one of the recipes below: 

 

1. Lean Blend (Perfect Post Workout for fat loss goals) 

1 Cup Frozen Mixed Berries 

1 Handful Baby Spinach 

2 tbs Macro Mike Peanut Butter 

2 tbs ground flaxseed 

1 scoop whey powder (Giant Sports 100% Whey would be a great option) 

 

Macros 

345 cals

10g Fat

30g Carbs

10g Fiber

35g Protein 

 

 

2. PB & Banana (Mass Gainer) 

1 Banana 

1 tbs Peanut Butter

1 tbs Honey 

30g Rolled Oats

1 tbs Chia Seeds 

2 Egg Whites 

1 scoop whey powder (Giant Sports 100% Whey would be a great option) 

 

Macros 

677 cals

22 Fat

81g Carbs

15g Fiber

42g Protein 

 

 

 

 

 

 

 

3. Greens Shake 

1 cup kale

1 cup spinach

1 tsp ginger 

1 Banana

1 tbs Chia Seeds 

1 scoop ATP Gutright 

250ml Almond Milk 

 

 

Macros 

256 cals

9 Fat

41g Carbs

12g Fiber

9g Protein