Shakes can be a handy healthy-eating choice, whether you’re consuming them for post-workout muscle repair or because they’re an easy way to squeeze in your breakfast. The key is having the right ingredients — ones that are both nourishing and tasty.
For a shake to be satiating, as well as support your body’s function and energy levels, it’s important to include similar components to a balanced meal: high-quality protein, healthy fats, fiber, and phytonutrient-rich produce. And be careful not to overdo it on the fructose, as that can cause your blood sugar to spike and crash.
The possibilities for combinations and flavors are infinite, so to get you started, we asked three healthy-living experts at Life Time to share their favorite shake recipes. For all, simply blend all ingredients together and enjoy. (For tips on building your own shake, check out this dietitian-approved formula.)
Tropical Green Shake
Source: Ryan Lew, team member development manager, personal trainer, and nutrition coach at Life Time in Schaumburg, Ill.
“I enjoy starting out each of my mornings with a green shake,” says Lew. “This one is packed with nutrient-dense foods that give me the energy, mental clarity, and strength I need to have a productive day.”
INGREDIENTS
- 12 oz. almond milk
- 2 scoops vanilla Vegan Protein powder
- 1 scoop L-glutamine
- 1 cup of a mix of pineapple, mango, strawberries, and papaya
- 1 cup spinach
- 1 tbs. peanut butter
Post-Workout Chocolate Crème Shake
Source: Julie Brown, RD, personal trainer, and nutrition and assessments program manager at Life Time
“I make this in a shaker cup after my morning workouts and drink it as I’m getting ready for the day,” says Brown. “It’s great post-workout because it includes multiple sources of easily absorbed protein, L-glutamine for recovery and decreased muscle soreness, and fiber to provide a small amount of carbohydrates and keep me satiated until my next meal.”
INGREDIENTS
- 16 oz. cold water
- 1 scoop chocolate Grass-Fed Whey Protein powder
- 1 scoop vanilla Collagen Peptides
- 1 scoop fiber powder
- 1 scoop L-glutamine
Black Forest Cake Shake
Source: Sara Opara, personal trainer, nutrition coach, GTX coach, and metabolic technician at Life Time in Plymouth, Minn.
“My favorite shake is from the Life Time D.TOX program, though I’ve modified it a bit so I can use it post-detox,” says Opara. “I love this shake because it helps satisfy my sweet tooth. It’s also a good shake to have about 90 minutes before a workout — it keeps me full and fueled the entire time.”
INGREDIENTS
- 8 oz. unsweetened almond milk
- 1 scoop chocolate Grass-Fed Whey Protein powder
- 1/2 cup frozen cherries
- 1 tbs. almond butter
- 1/4 tsp. almond extract
- 1 handful spinach
This shake was inspired by this recipe from the Life Time D.TOX program.
