Protein Smoothies are my very own “break glass in case of emergency” meal. Its perfects for those times when your in a rush and need a quick fix to keep you going.

Sometimes Murphy’s Law (you know the one – ‘Anything that can go wrong, will go wrong’) is kicking our ass first thing in the morning and breakfast time gets a little rushed.

This is when I break out the blender and whizz up a quick Super Shake. Here is my quick guide to creating your own kick-ass protein smoothie:

Step one: Get a good blender!

With your smoothie containing frozen ingredients and whole foods, you need to make sure your blender is up to the task – although price isn’t always an indicator of how good or reliable it is I would recommend investing in a good blender.

I am using a Nutri-Ninja at the moment as its working a treat. Plus I can just put a lid on the base and take it with me, making its that little bit easier.

Step two: Pick a base.

How much you use will depend on how thick you like your shake. Less liquid = thicker shake. If your not sure a good starting point is a few ice cubes and around 150ml of either:

  • Water
  • Coconut milk
  • Almond milk (unsweetened)

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Step three: Add a protein source

Add between 1-2 scoops (25-50g protein), I personally try and avoid crazy flavours and stick with Chocolate or vanilla as they work best when used in smoothies. Brands I recommend:

  • PHD Diet Whey
  • Optimum Nutrition Whey
  • Sun Warrior (Plant based)

Step four: Throw in something green

Add 1-2 handfuls of any dark leafy greens you like. Spinach works particularly well as you will hardly notice the taste. Others to try are:

  • Kale
  • Beetroots (Yes not technically green I know)
  • Celery
  • Powdered green supplements

Step five: Sweeten things up with a little fruit

Add one small handful of any fresh or frozen fruit. Good options are:

  • Banana
  • Apple
  • Pineapple
  • Mango
  • Berries

Step six: Mix in a healthy fat

This step is often over looked but if you want your smoothie to keep you going until lunchtime, you’re going to want to add a little healthy fat. Add 1-2 thumb sized portions of:

  • Nut butters
  • Avocado
  • Chia seeds

There you have it, the ultimate guide to creating your very own Super Shake!

I have attached a recipe card before make sure you save it (click and hold if using your phone).

To help get you started here is a sample smoothie recipe I often use:

Super Shake

Hi, I'm Jamie. My mission is to help busy men and women like you discover that strong, fit and healthy person hidden within so you can grab life by the horns and live with confidence and a smile.
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