By TAKU

I am a fan of Protein Shakes. I eat at least one or two almost every day. People often ask for good recipes, so here are just a few of my favorites. 

I Like to vary the ingredients based on my goals and activity for the next few hours. For post workout shakes I like to add some fruit to increase the carb load a bit after an intense exercise session. Otherwise if you haven’t just had a tough workout, consider lowering the fruit content a bit. 

The secret to any recipe is to tweak it until it suits you. Some like thicker, some prefer thinner. Keep playing with the ingredients until you make it your own. Ultimately how you put these together will be based on your own needs, goals, and preferences.

O.J. Smoothie:

Combine the following ingredients in a high-speed blender:

1/2 cup Orange juice

1 Orange (peeled)

3/4 cup water and/or ice

2-1/2 tbsp Almonds sliced/or 1 tbsp flax oil

30-40 grams Whey Protein

*Blend on High until smooth

**Add additional water to reach desired consistency

Blueberries Smoothie:

Combine the following ingredients in a high-speed blender:

1-1/2 cups blueberries

1/2-cup water and/or ice

30-40 grams Whey protein

2-1/2 tbsp Almonds sliced OR1 tbsp flax oil

*Blend on High until smooth

**Add additional water to reach desired consistency

Super Berry Smoothie:

Combine the following ingredients in a high-speed blender:

10 oz. of plain whole milk yogurt, kefir or coconut milk/cream

1-2 raw high omega-3 whole eggs (optional)

1 Tbsp. of extra virgin coconut oil

1 Tbsp. of flaxseed or hempseed oil

1-2 Tbsps. unheated honey

1-2 scoops (1/4-1/2 cup). protein powder (optional)

• 1-2 cups of fresh or frozen berries

*Blend on High until smooth

**Add additional water to reach desired consistency

Properly prepared, this last smoothie is an extraordinary source of easy-to-absorb nutrition. It contains large amounts of “live” enzymes, probiotics, vitally important “live” proteins, and a full spectrum of essential fatty acids. Smoothies should be consumed immediately or refrigerated for up to 24 hours. If frozen in ice cube trays with a toothpick inserted into each cube, smoothies can make for a great frozen dessert.

Feel free to play around with different berry combinations. You might find something you really like.

Send us an email with your best creation. We’ll post it in a future article and make sure you get credit for it!

Happy Blending!

TEXT “TNT” TO 855.796.9905 for more info

TNT has over 40 years of combined fitness experience, so if you’re looking for a coach who can train you in person in our Oakland California Studio or online from anywhere in the world, visit our online training page to book a consultation.

TNT wants you to maximize your strength as safely and efficiently as possible, so if you’re looking for a stand alone workout plan, check out our 6-week bespoke strength training and nutrition programs.