The super shake! Here's the why and how. Training for Warriors PDX


Coach Josh from TFW PDX, and I'm going to talk to you today about the supershake. Go to most any gym in Portland and you will see shaker bottles galore! 

HOWEVER, the super shake is different from the smoothie. It's not shake-ology or special/secret powder you sprinkle or shake up/hydrate. A SS is simply a blend of super foods from the warrior 20 shopping list, put into liquid form.

This image is derivative of " product shot hydracup stealth blue " ( CC BY 2.0 ) by  HydraCup

This image is derivative of "product shot hydracup stealth blue" (CC BY 2.0) by HydraCup

Why use a super shake instead of a smoothie?

  • transports easy, since it's self-contained
  • easy to consume takes 10 minutes to drink
  • it’s really really really nutritious

It saves you time, and all the nutrients you might get from a meal gets turned into liquid form... then into your body!

Now is it the same as eating whole food?

No. But it’s a lot better than any off-the-shelf protein shake, because you get to decide what the nutritional content you want. See below for recipes!

You create it based on what you need. If you need more fat, you can put some avocado. If you need some more protein, you can do protein powder. Carbs- extra fruit. You can really create the ideal meal for YOU and customize it to what you need every day. Because it’s made from whole foods, you get a lot more nutrient value out of every shake. 

I have 2 every single day because I’m on my feet a lot and it’s a lot easier to do this than to eat an entire meal.

The super shake saves you time, it's customizable to you, it's super nutritious... and it will be the keystone to getting you to your goals. Most importantly, it will help keep you on your nutrition plan over the long haul. 

This has huge value and it's a huge tool I use, all the time.

I highly recommend it! So get out there and blend up some food!

Get your supershake on!


Super Shake Recipes

Here are the basic recipes, taken from the Precision Nutrition Manual. You can play with the amount of ice or water if you want to change the consistency of your shake, or substitute water for almond milk for some extra calories. Start with these and experiment to see how what it is you like to drink (thus making you more motivated to create and consume it).

If you have any recipes you want to share, comment on the blog post or email them to me and I'll throw them up! That was poor choice of words, but you get the picture.


Turtle Shake

½ cup water

½ cup ice cubes

2 scoops chocolate protein powder

1tbsp greens

1oz chopped pecan halves

2tbsp natural peanut butter

1 cup egg whites

1bsp flax


Tropical Power Shake

1 cup water

½ cup frozen pineapple

1 banana

¼ cup unsweetened coconut flakes

1tbsp flax meal

1 scoop vanilla protein powder

1tbsp greens


Banana Cream Shake

1 cup water

1 cup yogurt

2 scoops banana flavored protein

1T greens supplement

1 cup half and half

½ banana

1t Flax Meal

½ banana

1T flax meal

½ cup hazelnuts


Baked Apple Shake

1 cored apple

2 scoops vanilla protein

1T greens supplement

3T almond meal

1T flax meal

1T Whole Sesame Seeds

dash Cinnamon

1Cup Ice


Iced Coffee Shake

2 cups iced coffee

2 scoops vanilla protein

1T greens supplement

1 scoop vanilla ice cream

1t flax oil

6 dark chocolate espresso beans

dash cinnnamon


Berry Blast Super Shake

1 cup iced green tea

1 scoop vanilla protein

1 serving greens

3T plain yogurt

3T whole grain oats

1 cup frozen mixed berries


Two Great Tastes Shake

1cup water

1 scoop chocolate protein powder

1T Greens supplement

3T plain yougrut

1T peanut butter

1T mixed nuts


Apple and great grains shake

1cup water

1scoop vanilla protein powder

1T greens supplement

1T flax meal

3T Yogurt

4T whole grain oats

2T mixed nuts

1 apple, cored

dash cinnamon


Veggie Super Shake

¼ cup parsley

½ cup spinach

3 carrots

2 celery stalks

1 clove garlic

1 scoop vanilla protein blend

1T flax meal

1T greens


Apricot Yogurt Shake

1 cup non-fat plain yogurt

1 scoop vanilla flavored protein

1T greens supplement

10 dried apricot halves

1T ground flax seeds

1 cup ice


Almond Coconut Shake

1scoop chocolate protein powder

1T greens supplement

6 almonds

1 T grated unsweetened coconut

½t almond extract

1T flax meal


Blueberry Pie Shake

1cup frozen blueberries

1 scoop vanilla flavored protein

1 cup ice

1T greens supplement

½ cup of yogurt

¼ whole oats

¼ cup crushed graham cracker

1T flax meal

1sp vanilla extract


Fruit and Veggie special

1 cup water

1 serving greens

½ cup frozen blueberries

½ cup broccoli sprouts

1 raw beet

1T hemp oil or flax oil

½ cup kale

1 cup ice


Chocolate Mint Shake

½ cup water

1 scoop chocolate protein powder

1/3 cup cottage cheese

1 ½ t cocoa

2-3 drops of mint extract

5 ice cubes

1T greens supplement

25g pecans