Protein shake recipe

I’ve gotten enough requests for this that I’m posting it, with explanations. The base is water (obviously), and banana. If you’re going sugar-free you’ll need something to sweeten it (unless you’re more hardcore than I!) and xylitol is a good choice because it’s doesn’t spike the blood sugar. Most of these things taste absolutely AWFUL on their own … most especially spirulina and hydrolysed marine collagen. Yech.

And because I love you all I’ve put links to the web site for The Real Thing and Superfoods where you can read even more details. 

So, here we go:

• Water
• 1 large banana
• 1/2t powdered vanilla (for flavour, optional)
• 1/2t cinnamon (or to taste)
• 1/2t Himalayan salt
• Handful of nuts (for fat, optional, I’ve been omitting recently. Almonds soaked overnight work well, as do walnuts and brazil nuts)
• ½-1t MSM powder, from The Real Thing. Supplement for helping with joint/connective tissue health, and also antioxidants
• 1t hydrolysed marine collagen powder, from The Real Thing. Protein. For bones, cartilage, and connective tissue
• 1t Green Power, from The Real Thing. Protein and carb. This is a combination of sea vegetables and grasses, and is high in various vitamins and minerals notably iodine
• 1t camu camu. Carb. For vitamin C, antioxidants, immune system support, and reduces inflammation. This one is particularly expensive so I use it sparingly.
• 1t mesquite powder. Protein and carb. Good flavour plus contains L-lysine, calcium, magnesium, potassium, iron and zinc
• 1-3t baobab powder. Carb. VERY high in calcium (important when you don’t take dairy!) and high in antioxidants and vitamin C. Also contains iron, potassium and magnesium.
• 1-3t hemp protein powder. Protein. Contains all 10 essential amino acids, and is an amazing 65% protein.
• 1-3t spirulina, Protein also (also about 65%, and also contains all 10 essential amino acids). Also high in vitamin B, calcium, and iron.
• 1T cacao nibs, carb and fat. This is essentially 100% raw dark chocolate (crushed cacao beans). Anti-oxidant, and all those wonderful anti-depressant and neurotransmitters that are in chocolate.
• 1-2T cacao powder, similar to the nibs but without the fat, which is quite bitter. This quantity is pretty high because I found that it helps with flavour.
• 1T chia seeds (when I remember!). Protein and carb. For fiber and ati-inflammatory. Also adds a cool texture as the seeds expand when put into the solution, but for this reason you can’t put them in the night before.

There are a couple other adaptogens things specific to me that I add (taheebo, maca, and bee pollen if you’re curious), that aren’t important for a general audience. You can also throw in zeolite powder to mop up non-organic items in your body (read: heavy metals). 

You may also need to add additional sugar to taste. Honey I have found is the best choice. I don’t really like the maple syrup flavour in this, plus it’s insanely expensive here. Dates work but the blender has a hard time getting them chopped finely enough. Honey is easy, and plus it’s a natural antibiotic and anti-inflammatory. 

In general I mix up the exact proportions based on what the workout is going to be. Heavier strength I put in more protein, more of a metabolic conditioning (aka cardio) workout and I’ll throw in more carbs to help with recovery. For people not training with heavy weights you probably don’t need as much of the MSM and marine collagen (but who couldn’t use more collagen, right??).

It doesn’t taste great but the hemp protein powder is a very cheap and AMAZING source of protein. Spirulina costs about twice as much and tastes unpleasant (you can also take it in tablet form).

Stay tuned for the details of my 2012 detox (oh this is gonna be FUN….).

I’m off now to the gym to do a workout called Linda (aka “Three Bars of Death.”). Should be fun, right?