Anatomy of a Superfood Shake to Build Your Perfect Body
Bodybuilding isn’t just for competitive bodybuilders - it’s something you can and should do to build lean, strong muscle and lose weight at the same time. In order to lose weight without losing out on the nutrients you need to build your body, here is a summary of a recent Men’s Health magazine anatomy lesson on how to build your own superfood shake.
Superfood Shake Construction Step #1: Start with a liquid foundation.
No sugar is the rule here. Start out with 118 to 335 milliliters of liquid such water, diluted tart cherry juice, unsweetened almond or coconut milk, or even green tea.
Superfood Shake Construction Step #2: Fortify with cancer fighting fruits and veggies
Now that you’ve got your liquid base in the blender, here is your chance to finally find a way to eat veggies that you tend to avoid. Veggies are not only are the best source of essential vitamins, but research has shown may be the most important thing you can take to prevent cancer.
If this is your first superfood shake and are a little leery of drinking vegetables. Men’s Health recommends starting out with 2 handfuls of spinach due to its subtle taste. If this proves to work for you, then you can eventually build up to adding ½ to 2 cups of other vegetables like kale, broccoli, beets, celery, cucumber and/or Swiss chard.
For more palatable flavor and another set of important nutrients, add ½ to 2 cups of fruits such as apples, pitted cherries, blueberries, bananas, acai berries, peaches, pears, pineapples, lemons, mangoes or oranges.
Superfood Shake Construction Step #3: Add good fat
Adding good fats to your shake will help aid nutrient absorption and give your shake a creamy composition. Add into the blender 1 tablespoon of nut butter, ½ of an avocado and ¼ cup of any of these following good fat nuts: cashews, walnuts, almonds, or pistachios. No nuts readily available—use peanut butter.
Superfood Shake Construction Step #4: Protein is a must
Added protein is a must for building added muscle. Go for at least 30 grams in your blender mix. Men’s Health magazine recommends fighting flavor fatigue by keeping on hand a range of different flavored whey protein products to keep your superfood shake interesting.
In place of whey powder (approximately two scoops) you can also use kefir, Greek yogurt or cottage cheese for a tangier taste and added protein.
Superfood Shake Construction Step #5: Bonus flavors
We all have different tastes, so here is your chance to come up with your own special blend by experimenting with cacao nibs, mint, cinnamon, ginger root, basil and even jalapenos.
Superfood Shake Construction Step 6: Chill and swill
Add ice to the mix to cool and modify the consistency of your drink after blending.
Superfood Shake Sample Recipe
For a sample superfood shake, here is a recipe offered by Men’s Health:
• ½ cup of frozen cherries
• 237 milliliters of water
• ½ cup of chopped raw beets
• ½ cup frozen strawberries
• ½ cup frozen blueberries
• ½ banana
• 1 scoop of flavored whey protein
• 1 tablespoon of flaxseed
Blend and serve for four for a taste test. For more recommended recipes, check out the November issue of Men’s Health.
For more about superfood shakes and weight loss, here is an informative article on how to make slimdown smoothies for weight loss with Dr. Oz’s 2 week rapid weight loss smoothie success advice.
Image Source: Courtesy of Wikimedia Commons
Reference: Men’s Health magazine November 2014 issue