Shakes for Recovery
Ahh the after actvity snack! What could be better than a quick shake before a great meal. Shakes have been proven to be the perfect boost and appetite controller after your workout, hike, climb or whatever your adventure was. The following shakes are quick, easy and basically for one person. If you choose you can mix it up prior your heading out, stick it in a cooler so when you get back to the car PRESTO a quick meal.
Berry me alive
1 1/2 liters pineapple juice (you can get jugs of this from Trader Joes)
small handful of frozen mixed berries
5 frozen strawberries
1 scoop berry/fruit or a vanilla protein powder shake mix of your choice.
30 drops liquid green tea or white tea concentrate or use steeped green tea instead of juice
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
small handful of frozen mixed berries
5 frozen strawberries
1 scoop berry/fruit or a vanilla protein powder shake mix of your choice.
30 drops liquid green tea or white tea concentrate or use steeped green tea instead of juice
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
Chocoholics
In blender add:
1 to 1 1/2 liters low-fat milk, soy milk or chocolate soy milk
1 scoop chocolate protein powder shake mix, whichever brand you may favor
1 level Tbsp of dry chocolate powder (w/o sugar)
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
1 to 1 1/2 liters low-fat milk, soy milk or chocolate soy milk
1 scoop chocolate protein powder shake mix, whichever brand you may favor
1 level Tbsp of dry chocolate powder (w/o sugar)
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
Coconut-me-up
In blender add:
1 1/2 liters coconut juice blend
1/8 cup frozen young coconut (can be found at most Asian markets) or you could substitute flake coconut, however this will give it not as smooth of a mix
1 scoop vanilla protein powder shake mix of your choice.
30 drops liquid green tea or white tea concentrate
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
1 1/2 liters coconut juice blend
1/8 cup frozen young coconut (can be found at most Asian markets) or you could substitute flake coconut, however this will give it not as smooth of a mix
1 scoop vanilla protein powder shake mix of your choice.
30 drops liquid green tea or white tea concentrate
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
Coffee Shmoffee with a mocha option
In blender add:
1 to 1 1/2 liters low-fat milk or soy milk
1 scoop vanilla protein powder shake mix, for mocha add chocolate protein powder shake mix
1 portion freeze dried decaf coffee
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
1 to 1 1/2 liters low-fat milk or soy milk
1 scoop vanilla protein powder shake mix, for mocha add chocolate protein powder shake mix
1 portion freeze dried decaf coffee
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
Kiwiectomy*
In blender add:
1 1/2 liters pineapple juice (you can get jugs of this from Trader Joes)
1 peeled and chunked kiwi
5 chunks of frozen mango
1 scoop vanilla protein powder shake mix of your choice.
30 drops liquid green tea or white tea concentrate or use steeped green tea instead of juice
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
*With this one, you are getting a bit of citrus, this helps clean out your insides and digestive tract. So you might pee a bit.
1 1/2 liters pineapple juice (you can get jugs of this from Trader Joes)
1 peeled and chunked kiwi
5 chunks of frozen mango
1 scoop vanilla protein powder shake mix of your choice.
30 drops liquid green tea or white tea concentrate or use steeped green tea instead of juice
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
*With this one, you are getting a bit of citrus, this helps clean out your insides and digestive tract. So you might pee a bit.
Mango - Berry Blend
1 1/2 liters mango juice (you can get jugs of this from Trader Joes)
6 med size chunks of frozen mango
4 large strawberries or small handful mixed berries
1 scoop vanilla or fruit protein powder shake mix of your choice.
optional - add 1 tbsp liquid vit b-12
Blend in med-low speed, or you will get too much air. Pour, drink.
6 med size chunks of frozen mango
4 large strawberries or small handful mixed berries
1 scoop vanilla or fruit protein powder shake mix of your choice.
optional - add 1 tbsp liquid vit b-12
Blend in med-low speed, or you will get too much air. Pour, drink.
Mango Madness
1 1/2 liters mango juice (you can get jugs of this from Trader Joes)
6 med size chunks of frozen mango
1 scoop vanilla protein powder shake mix, whichever brand you may favor
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
6 med size chunks of frozen mango
1 scoop vanilla protein powder shake mix, whichever brand you may favor
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
Orangecicle
1 1/2 liters orange juice
6 med size chunks of frozen mango or peaches
1 scoop vanilla or citrus protein powder shake mix, whichever brand you may favor
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
6 med size chunks of frozen mango or peaches
1 scoop vanilla or citrus protein powder shake mix, whichever brand you may favor
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
Peach w/an added punch - big energy
1 1/2 liters peach juice (you can get jugs of this from Trader Joes)
6 med size chunks of frozen peaches
1 scoop citrus protein powder shake mix of your choice or vanilla.
30 drops liquid green tea or white tea concentrate or use steeped green tea instead of juice/water
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
6 med size chunks of frozen peaches
1 scoop citrus protein powder shake mix of your choice or vanilla.
30 drops liquid green tea or white tea concentrate or use steeped green tea instead of juice/water
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
Tropics topics
In blender add:
1 1/2 liters pineapple juice (you can get jugs of this from Trader Joes)
4 med size chunks of frozen mango
1/4 - 1/3 of a banana, not too much banana or it will make the shake too thick
4 chunks of frozen pineapple
1/8 cup frozen young coconut (can be found at most asian markets)
1 scoop vanilla protein powder shake mix of your choice.
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
1 1/2 liters pineapple juice (you can get jugs of this from Trader Joes)
4 med size chunks of frozen mango
1/4 - 1/3 of a banana, not too much banana or it will make the shake too thick
4 chunks of frozen pineapple
1/8 cup frozen young coconut (can be found at most asian markets)
1 scoop vanilla protein powder shake mix of your choice.
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
Very Vanilla
In blender add:
1 to 1 1/2 liters low-fat milk or soy milk
1 scoop vanilla protein powder shake mix of your choice
1 tsp liquid vanilla or powdered
optional - add 1 tbsp liquid vit b-12 (this will turn it all pink in color) blend on med-low speed, or you will get too much air. Pour, drink.
1 to 1 1/2 liters low-fat milk or soy milk
1 scoop vanilla protein powder shake mix of your choice
1 tsp liquid vanilla or powdered
optional - add 1 tbsp liquid vit b-12 (this will turn it all pink in color) blend on med-low speed, or you will get too much air. Pour, drink.
Vital option
In blender add:
1 liter your favorite juice or water
30 drops liquid green tea or white tea concentrate or use steeped green tea instead of juice/water
1 scoop powdered greens
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
1 liter your favorite juice or water
30 drops liquid green tea or white tea concentrate or use steeped green tea instead of juice/water
1 scoop powdered greens
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
Zangy-zip
In blender add:
1 liter grape or pineapple juice
1/2 liter pomegranate juice or juice from 1/2 a lemon
4 med size chunks of frozen mango
4 chunks of frozen pineapple
1 scoop or a vanilla protein powder shake mix of your choice.
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
*With this one, you are getting a bit of citrus, this helps clean out your insides and digestive tract. So you might pee a bit.
1 liter grape or pineapple juice
1/2 liter pomegranate juice or juice from 1/2 a lemon
4 med size chunks of frozen mango
4 chunks of frozen pineapple
1 scoop or a vanilla protein powder shake mix of your choice.
optional - add 1 tbsp liquid vit b-12
Blend on med-low speed, or you will get too much air. Pour, drink.
*With this one, you are getting a bit of citrus, this helps clean out your insides and digestive tract. So you might pee a bit.
