Call Us: 315-489-7445 | MyZone Member Login

Thursday February 6, 2014 CrossFit Stapleton- Denver, CO

 

How should you build your PERFECT Shake?

Shakes are great option for post-WOD or in between meals!

They are also a very easy way to get some of the veggies we all need, but may struggle with getting an adequate amount of daily.

 

shake

STEP
1

START WITH ICE

  • Use 1-4 cubes for a thin, chilled shake
  • Use 5-10 cubes for thicker, pudding-like consistency shake

 

STEP
2

PICK A FRUIT(SOMETIMES- THESE CAN ADD LOTS OF UNNECESSARY SUGARS)

  • Frozen banana
  • Frozen berries
  • Dates
  • Pineapple / mango
  • Powdered fruit supplement

Frozen bananas give an excellent consistency. Using half of a banana is usually enough. Dates are very sweet. Make sure to get rid of the pit first.

 

STEP
3

PICK A VEGGIE (ALWAYS!)

  • Dark leafy greens: Kale / Swiss chard / spinach (stems optional)
  • Pumpkin / sweet potato
  • Beets / beet greens
  • Cucumber / celery
  • Powdered greens supplement

Canned pumpkin is great. It goes well with vanilla. When using beets, try roasting and removing the skin first. Beets go well with chocolate. If you add celery / cucumber, make sure to adjust the amount of liquid you add.

 

STEP
4

PICK A PROTEIN POWDER

  • Whey protein (SHF CHOCOLATE IS MY FAVORITE)
  • Egg White protein
  • Pea protein
  • Hemp protein
  • Other proteins or protein blend

Some protein powders have thickeners added. This will increase the thickness of your shake. Find the protein supplement that you digest well and enjoy the taste of.

 

STEP
5

PICK A NUT / SEED

  • Walnuts
  • Flax, hemp, chia seeds
  • Cashews
  • Almonds
  • Nut butter

Nuts and seeds give the shake an excellent consistency. A handful is usually enough.

 

STEP
6

PICK A LIQUID

  • Almond milk (unsweetened)
  • Coconut milk (unsweetened)
  • Hemp milk (unsweetened)
  • Iced green tea
  • Water

Less liquid = thick shakes. More liquid = thin shakes. Adding liquid at the end of the process can improve how the shake initially blends.

 

STEP
7

PICK A TOPPER

  • Coconut
  • Cacao nibs, dark chocolate
  • Pomegranate seeds, goji berries
  • Cinnamon

A little goes a long way.Cinnamon is good with vanilla and pumpkin.

 

So, how about an example?  

  • Step 1: 1/2 frozen banana & 2 pitted dates
  • Step 2: 2 kale leaves
  • Step 3: 1 scoop of SFH Chocolate (recovery)
  • Step 4: Handful of pecans
  • Step 5:  8oz Almond milk (just enough for it to mix)
  • Step 6: Top with a few sprinkles of coconut and cinnamon

 

 

Click here to learn more: http://www.precisionnutrition.com/super-shake-creation

 

 

A. Strict Press -Build to a 1RM


B. Power Clean -Build to a max
5 min. AMRAP (2x)
2 MU’s
4 OHS 95/65#
8 KBS 2/1.5pd scale as needed
*Rest 4 min. after first set, then repeat.

Leave a Reply

*

captcha

Please enter the CAPTCHA text