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Dr. Mike’s Ultimate Book of Smoothie Recipes By Michael A. Roussell, Ph.D. (Dr. Mike)

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For my wife, Emily, who has tasted a lot of bad smoothies along the way as we worked to create the ultimate nutritional smoothie.

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Copyright © 2015 - Michael A. Roussell, Ph.D.

All rights reserved.

No portion of this book may be used, reproduced, or transmitted in any form or by any means,

electronic or mechanical, including fax, photocopy, recording, or any information storage and

retrieval system by anyone but the purchaser for their own personal use. This book may not be

reproduced in any form without the express written permission of Michael A. Roussell. In the

case of a reviewer who wishes to quote brief passages for the sake of a review written for

inclusion in a magazine, newspaper or journal - written consent from Michael A. Roussell is

required prior to publication.

IMPORTANT: Mike Roussell, PhD is not a physician or registered dietitian. The contents of this

book should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent

any health problem - nor is it intended to replace the advice of a physician. Always consult your

physician or qualified health professional on any matters regarding your health.

For more information, please contact:

Mike Roussell, PhD

Naked Nutrition, LLC

3349 Monroe Ave, #299

Rochester, NY 14618

Email: [email protected]

Follow Dr. Mike:

Website: http://mikeroussell.com/

Twitter: https://twitter.com/mikeroussell

Facebook: https://www.facebook.com/nutritionphd

Instagram: https://instagram.com/mikeroussell/

Youtube: https://www.youtube.com/user/mikeroussell

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About Michael Roussell, PhD Dr. Mike is known for transforming complex

nutritional concepts into practical nutritional

habits that his clients can use to ensure

permanent weight loss and long lasting health.

Dr. Mike holds a degree in biochemistry from

Hobart College and a doctorate in nutrition from

Pennsylvania State University.

Dr. Mike’s academic background coupled with

his broad range of experience from consulting

with pharmaceutical and food companies,

medical schools, top rated fitness facilities,

professional athletes, and individual clients,

gives him the unique ability to translate scientific

findings into relevant, understandable, and actionable strategies that get results. As a

scientist, his research has been published in the premiere clinical nutrition journal in

the world, American Journal of Clinical Nutrition.

Dr. Mike is the Director of Nutrition for PEAK Performance (#3 Best Gym in America)

in New York City, where he oversees the optimization of the nutrition and health of a

range of clientele from professional athletes, to celebrities, to Fortune 500 executives.

He is also a sought after continuing educator, speaking across the country to physicians,

dietitians, nurses, and other health professionals on the most recent advances in the

nutritional treatments for cardiovascular disease.

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Dr. Mike’s unique approach to scientifically derived yet practical nutrition has made

him a well-known expert contributor to both national print publications and leading

online fitness outlets. In addition to being an adjunct assistant professor at

Pennsylvania State University, Dr. Mike also serves on the Advisory Board for both

Men’s Health magazine and LIVESTRONG.com. He also writes the monthly “Ask The

Nutrition Know-It-All” column for Men’s Health Magazine. In addition to authoring

three books, Your Naked Nutrition Guide (2007), The 6 Pillars of Nutrition (2011), and

Dr. Mike’s Ultimate Book of Smoothies (2015) Dr. Mike has served as the nutritionist for

Men’s Health Book of Power Training (Rodale, 2007), Strength Training Cardio

(Rodale, 2010), the Women’s Health Big Book of Abs (Rodale, 2012), the Men’s Health

Big Book of Abs (Rodale, 2012), and Your Body Is Your Barbell (Rodale, 2014).

Leading Publications that have featured Dr. Mike

● Men’s Health ● Ironman Magazine ● LiveStrong.com

● Men’s Fitness ● Health Magazine ● Yahoo Health

● Muscle & Fitness ● Eating Well ● Shape.com

● Women’s Health ● Real Simple ● EspnW

● Experience Life ● Cooking Light ● Bodybuilding.com

● Volleyball Magazine ● STACK Magazine ● CBSSports.com

● USA Today ● T-Nation ● Yahoo Shine

● Dick’s Sporting Goods Game On

● Women’s World Weekly

● Outside Magazine

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Table of Contents Table of Contents

Your Nutritional Swiss Army Knife

Not All Smoothies Are Created Equal

Calorie Controlled Perfection for Simple Fat Loss

Removal of Choice

Ease of Use

Simple Calorie Controlling

The Downside of Smoothies for Weight Loss

Two Shake a Day Diet: The Simplest 8-Week Diet Plan You’ll Ever Find

The Basics

Protein

Sources

Carbohydrates

Sources

Fats

Sources

Fiber

Sources

Upgrades

Sources

Making a Smoothie like a Professional

1. Temperature

2. Protein Powder

3. Cottage Cheese

4. Water/Liquid

5. Blending Time

Ultimate Smoothie Recipes

Ultimate Tropical Smoothie

Dr. Mike’s Basic Shake

PWO Antioxidant Punch Smoothie

Emily’s Pumpkin Pie Smoothie

Almond Mocha Blast Shake

Classic Strawberry/Banana Smoothie

Banana Pudding Smoothie

Raspberry Mint Burst Shake

Pineapple Mango Shake

Berry Berry Berry Smoothie

Almond Joy Smoothie

Blueberry Breakfast Smoothie

Chocolate Peanut Butter Smoothie

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Orange Creamsicle Smoothie Hardgainer Breakfast Blender Bomb Green Goodness Smoothie Defender Smoothie Ultimate Wellness Smoothie Pina Colada Smoothie The Dos Vegan Special Smoothie Morning Grit

Modular Smoothies Banana Coconut Pudding Smoothie (Moderate Carb)

Banana Coconut Pudding Smoothie (Large) Banana Coconut Pudding Smoothie (Small) Banana Coconut Pudding Smoothie (Snack)

Double Chocolate Cherry Shake Smoothie (Moderate Carb) Double Chocolate Cherry Shake (Large) Double Chocolate Cherry Shake (Small) Double Chocolate Cherry Shake (Snack)

Strawberry Pistachio Shake (Moderate Carb) Strawberry Pistachio Shake (Large) Strawberry Pistachio Shake (Small)

Chocolate Peanut Butter Banana Smoothie (Moderate Carb) Chocolate Peanut Butter Banana Smoothie (Large) Chocolate Peanut Butter Banana Smoothie (Small) Chocolate Peanut Butter Banana Smoothie (Snack)

Pomegranate Strawberry Smoothie (Moderate Carb) Pomegranate Strawberry Smoothie (Large) Pomegranate Strawberry Smoothie (Small) Pomegranate Strawberry Smoothie (Snack)

Orange Peach Smoothie (Moderate Carb) Orange Peach Smoothie (Large) Orange Peach Smoothie (Small) Orange Peach Smoothie (Snack)

Mixed Berry Smoothie (Moderate Carb) Mixed Berry Smoothie (Large) Mixed Berry Smoothie (Small) Mixed Berry Smoothie (Snack)

Workout Recovery Shake (Moderate Carb) Apple Pie Smoothie (Moderate Carb)

Apple Pie Smoothie (Large) Apple Pie Smoothie (Small) Apple Pie Smoothie (Snack)

Double Chocolate Mint Smoothie (Moderate Carb) Double Chocolate Mint Smoothie (Large)

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Double Chocolate Mint Smoothie (Small)

Double Chocolate Mint Smoothie (Snack)

Coconut Almond Smoothie (Moderate Carb)

Coconut Almond Smoothie (Large)

Coconut Almond Smoothie (Small)

Coconut Almond Smoothie (Snack)

Pomegranate & Blueberry Cream Smoothie (Moderate Carb)

Pomegranate & Blueberry Cream Smoothie (Large)

Pomegranate & Blueberry Cream Smoothie (Small)

Pomegranate & Blueberry Cream Smoothie (Snack)

Double Chocolate Cherry Smoothie (Low Carb)

Double Chocolate Cherry Smoothie (Large)

Double Chocolate Cherry Smoothie (Small)

Double Chocolate Cherry Smoothie (Snack)

Strawberries Dipped in Chocolate Smoothie (Low Carb)

Strawberries Dipped in Chocolate Smoothie (Large)

Strawberries Dipped in Chocolate Smoothie (Small)

Strawberries Dipped in Chocolate Smoothie (Snack)

Fat Burning Power Shake (Low Carb)

Fat Burning Power Shake (Large)

Fat Burning Power Shake (Small)

Fat Burning Power Shake (Snack)

Creamy Peanut Butter Smoothie (Low Carb)

Creamy Peanut Butter Smoothie (Large)

Creamy Peanut Butter Smoothie (Small)

Creamy Peanut Butter Smoothie (Snack)

Favorite Smoothies around the Naked Nutrition Office

Mike’s Mixed Berry Smoothie

Lisa’s Beet and Berry Smoothie

Megan’s Coffee Cocoa Pumpkin Smoothie

Bonus Chapter: The Simplest Way to Gain Muscle

1. Full-body training

2. Get Sleep

3. Post-Workout Protein Shakes

4. Smoothie Snack

5. Pre-Bed Smoothie

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Your Nutritional Swiss Army Knife Shakes, blender bombs, power shakes, smoothies—whatever you want to call them—are

a great tool in your nutritional arsenal. When made correctly, they allow you incredible

flexibility and convenience with your nutrition. You might not have the time to sit down

three to four times a day and eat a nutritious meal with lean proteins, fruits and

vegetables, and a blend of fats. Maybe you have been making an effort to eat breakfast

with more protein but you can't find the time to squeeze eggs and chicken sausage into

your morning schedule. A smoothie can be your nutritional Swiss army knife if you

know how to wield it correctly.

When I was in my early twenties, I managed a biochemistry lab at the University of

Vermont. The afternoons were a very busy time and a pre-blended smoothie was my

saving grace. I would pull it out of the fridge, shake it once or twice, drink, and get back

to the assay I was running. Making nutritionally packed smoothies first thing in the

morning to have at work was a key nutrition strategy for me at that point in my life.

Smoothies are great for use in your everyday life in helping your body get the essential

nutrients it needs and strategically supporting your weight loss goals.

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Not All Smoothies Are Created Equal 960 calories.

My jaw dropped. That is how many calories were in the smoothie that my newest client

told me she liked to get from the juice bar at her gym after she worked out—before she

went home and had dinner with her husband. She handed me the menu from the juice

bar at her gym, pointing out the 900-calorie bomb she likes to get, but wondering which

would be the best for her to have in order to support her weight-loss goals.

All the shakes on the menu were crafted—probably by a marketing person, not a

nutrition person—to contain all of the ingredients that you hear about, all the

buzzwords, all the nutritional hype. Chia, acai, immune enhancers, cognitive enhancers,

gluten-free, vegan, plant-based, organic, local, highly purified, etc.

Unfortunately, the biology of human nutrition doesn’t pay attention to buzzwords and

hype during the digestion process. Local, organic, and gluten-free sugar is still sugar.

Unfortunately for my client, she was paying her gym $8 a pop to ensure that she wasn’t

going to lose weight. There wasn’t one smoothie on the juice bar menu that I would

recommend she have. In fact, there wasn’t one smoothie on that menu that I would

recommended that anyone have.

This is a scary trend in nutrition: Throw in a ton of fruit, a bunch of colorful vegetables,

blend the heck out of it and call it good for you . Jeeesh!

Please don’t do this. One of the reasons that I wrote this book was to help redirect and

guide this ever-growing smoothie culture in a direction that helps people create

smoothies that taste great AND make sense nutritionally, so that they are, in fact, good

for your body.

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Please don’t buy into the smoothie hype. Just because it is blended doesn’t mean it is

good for you. In this book, I’ll walk you through the essential components that make a

smoothie nutritionally optimized so that you can craft smoothies to help you get closer

to your health and fitness goals.

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Calorie Controlled Perfection for Simple Fat Loss Meal replacement shakes have long been a very effective strategy for simple weight loss

in both commercial (think EAS Body for Life) and medical/scientific settings.

Unfortunately, most commercially available meal replacement shakes follow the same

antiquated nutrition formula:

● 40g protein

● 1-2g fat

● 20-25g carbohydrates

● minimal fiber

● fortified with 25-50% of RDA for essential vitamins/minerals

This is an okay nutritional profile, but the carbohydrates used in most meal replacement

powders are cheap sugars that have been chemically arranged in a form that allows

them to be called complex carbohydrates, despite the fact that they are digested and

dumped into your bloodstream faster than table sugar. Fat and fiber play supporting

roles to protein in satiety (the sustained feeling of fullness following a meal) and MRPs

are formulated to take advantage of this important biochemistry.

You can quickly make your own fat-loss smoothie, delivering a calorie-controlled,

nutrient-rich beverage that maximizes satiety, helping you stick to the calorie-controlled

plan that you need in order to lose the weight you want (I'll show you how below).

Removal of Choice One of the hardest aspects of losing weight in today’s world is the overload of choices

that you have to make regarding the food that you are going to (or not going to) eat.

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The increase of convenience foods has made the choices a little less convenient, as there

are now so many options for you to choose from. If you have ever been to Chipotle, you

know what I’m talking about. You have to make 30 choices in order to get your meal.

(There are 76,800 order combinations that you can get from those 30 choices!)

Research from Cornell University reports that people make 200 food decisions each and

every day. (I think this number is underestimated.) Because of all this choice, food is

always on our minds.

We think about food more than anything else. A study was once conducted in Germany

to find out what people were thinking about throughout the day. The study participants

received pagers, then randomly were buzzed to write down what was on their minds at

that moment. Food was the landslide winner.

The other problem with all the food choices is that they are fatiguing. Willpower

researchers have coined the phrase decision fatigue, which refers to “the deteriorating

quality of decisions made by an individual, after a long session of decision making.” I see

this most often with clients after a long day at work, when they then need to decide upon

and prepare dinner. They commonly make a meal choice that they normally wouldn’t

make because their brains are so zapped from all the decisions that they make

throughout the day.

It is important to remember that decisions we make about diet and exercise do not occur

in a bubble. Mental fatigue and stress from the day also impact our ability to make good

food decisions, just as too many food decisions impact the resources we have to make

quality decisions at work.

Incorporating smoothies into your weight-loss plan is a great way to remove/reduce the

burden of choice from your weight-loss diet. Pick one smoothie, have it every day for a

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week, then next week pick another one (or use the same one) and repeat. So simple, so

brainless (in a good way!).

Ease of Use

The next major benefit of making smoothies as a part of your weight-loss plan is the

ease of use. I find that fewer and fewer clients cook and/or know how to cook. This

makes getting high quality, fat-loss diet food difficult. More and more clients are asking

for simple: “I want the absolute simplest meals that I can make.” I even have one client

who doesn’t have anything at home to cook and prepare food! (That is the extreme

though.)

It doesn’t get simpler than smoothies. Toss a bunch of ingredients in a blender, hit go,

and drink.

I have found that the more we can remove the friction in our nutritional lives, the more

successful we will be with executing our fat-loss plan. This friction is the resistance that

we need to get through in order to execute the diet plan. It can come in the form of

shopping for meal ingredients, making a meal, or outlining a meal plan for the week.

Smoothies are very low friction. They require minimal thought, prep, execution, and

cleanup. (My blender even has a wash function where it cleans itself!) The easier a diet

plan is to execute, the more likely you will be to execute it, and thus, the more successful

you will be with it. It doesn’t get easier than smoothies.

Simple Calorie Controlling

The last major advantage of using smoothies for weight loss is how simply they allow

you to control the type and amount of calories that you are eating/drinking. Later in this

book when we discuss ingredients, I break them down into very simple categories that

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are easy for you to use and measure. This way, when you create your own smoothies,

you can do it with ease. I’ve also provided you with more smoothie recipes than you will

ever need. (I have been essentially having the same smoothie for almost 10 years.)

Smoothies make calorie counting very simple: You make one at a time, dump in easily

measurable ingredients, and blend—controlled and simple.

The Downside of Smoothies for Weight Loss

Nothing is all upside and smoothies are no exception. Just as there are some great

benefits to using smoothies in your weight-loss plan, there is some research that

highlights a potential downside to using smoothies for weight loss. Let’s look at that

research and then I’ll give you my work around to minimize this potential downside of

using smoothies in your weight-loss plan.

The downside of using smoothies for weight loss is highlighted in one study from

University of Kansas Medical Center that showed the satiety effects (feelings of fullness)

of a liquid protein drink to be far inferior to the effects of an actual protein-containing

meal. So essentially, drinking protein, like a regular whey protein shake, doesn’t make

you feel as full as eating protein, like beef. This isn't that surprising as eating food will

generally make you feel fuller than drinking.

In this study, the researchers used a simple whey protein shake. Whey shakes are very

thin and watery. If you have some pure whey protein at home, mix it up in water and

drink it: It is like drinking opaque flavored water, right? Research shows that drinking

water does not impact hunger or feelings of fullness, so drinking a beverage similar to

water wouldn’t make you feel full either—that makes logical sense.

However, other research from Penn State University shows that taking steps to increase

the volume of your smoothie can make it more satiating. You can do this by blending it

longer and using a protein powder that contains casein or casein and whey, instead of

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just whey. I have found that a properly constructed smoothie can provide clients with an

optimal combination of time savings, nutrition, and satiety, making it an effective

fat-loss tool. Almost all of the smoothies in this book are designed to maximize their

volume in order to make them more filling for you when you drink them.

Two Shake a Day Diet: The Simplest 8Week Diet Plan You’ll

Ever Find

As you can tell by now, smoothies are a great tool for your weight-loss plan. In this

section I am going to outline for you a very simple approach to weight loss that leverages

smoothies: the Two Shake a Day Diet.

The concept behind this diet is very simple. Take two eating occasions (meals or snacks)

and replace them with shakes. Please know that this is not SlimFast. That is an

unsophisticated approach that leverages severe calorie restriction and garbage calories.

The idea behind the Two Shake a Day Diet is to leverage all the benefits of using

smoothies for weight loss that we discussed (ease of use, calorie controlled, and removal

of choice) with high quality, nutrient-rich smoothies (as I’ll outline more in the

upcoming sections). With nutrient-rich smoothies, we want to give you as good, if not

better, nutrition than what you would have gotten if you would have eaten a meal, just

with all the ease-of-use benefits of smoothies.

Getting started is simple. Pick two eating occasions—I recommend breakfast and lunch

or breakfast and snack—and replace those meals with smoothies. You can use any of the

smoothies in this book, but I recommend that you go to the Modular Smoothie

section, as those smoothies are designed for even greater precision and calorie control.

Most guys will select a large smoothie for a meal and a small smoothie for a snack, while

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most women will selection a small smoothie for a meal and a snack smoothie for a

snack.

One of the keys to starting the Two Shake a Day Diet is not to restrict your calories too

much too soon. We aren’t going for starvation, we are going for a slight calorie deficit.

Make your smoothie selections and put the plan into action for two to four weeks,

monitoring not just your weight loss, but also how your clothes are fitting.

Assess your progress at two and four weeks. If you are still losing fat and getting leaner,

then stick with the protocol. If your weight loss has slowed to a rate that you find

unacceptable or if it has stopped completely, then take the largest smoothie you are

drinking and starting drinking the next size down. For example, if you are drinking a

large smoothie for breakfast and a snack-sized smoothie for a snack, your adjustment

would be to start having a small smoothie for breakfast, keeping your snack smoothie

the same size. Continue this for another two to four weeks.

While we have focused on diet and smoothies in this section, it is important to know

that you must be exercising (preferably a combination of weight training and cardio)

throughout this entire process. Do whatever you have the means to do regarding

exercise. The important part is consistency and effort.

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The Basics To make a great smoothie that is going to get you healthier, leaner, and more muscular,

you need to make sure it contains certain ingredients. The world is full of smoothie

recipes where people just chuck a ton of fruit in a blender and call it “healthy.” Not so

fast.

The rules of nutrition don't change because you decided to pulverize your food into a

liquid slurry. You wouldn't sit down and eat 1 banana, 1 apple, 2 cups of spinach, 1 cup

of blueberries, and 1 cup of strawberries and call it a complete meal so why drink it and

think you are doing yourself any favors (aside from coaxing your body into a

pre-diabetic state with a 320-calorie bolus containing 50+ grams of sugar).

Here are the key categories for making great smoothies. Be sure to check off at least one

from each category when making your blender creations. (Note: You aren't limited to

the examples I'm providing.)

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Protein

If it doesn't have protein, it isn't a good smoothie. I see many juice bars at fitness

facilities with menus full of exotic sounding blended drinks, all devoid of protein. If you

don't have protein in your smoothie, you aren't doing yourself any favors. Protein

powder is the default for most people (myself included) but don't limit yourself to one

protein source. Mixing protein powder with Greek yogurt or kefir or cottage cheese,

changes the texture and mouthfeel of your smoothie—get creative!

Sources

● whey protein (Check out CorPerformance Whey from Cellucor, which has lots of

great flavors.)

● casein protein

● whey/casein protein blends (Metabolic Drive from Biotest is my number one

go-to.)

● cottage cheese

● Greek yogurt

● plant based protein powders (Check out Raw Meal by Garden of Life.)

● ultra-filtered milk (Fairlife)

● kefir

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Carbohydrates The carbohydrate choices can differ depending on whether you are having your

smoothie after your workout or as a meal during the day, and whether your goal is fat

loss or more muscle. Whole fruits (and even vegetables) should make up the main

carbohydrate sources, while fruit juices and grains, such as oats, should be used during

the post-workout period or when extra calories are needed to boost muscle growth.

Sources

● tropical fruits

○ oranges ○ limes ○ pineapples ○ mangos

● berries

○ blueberries (These are my number one go-to) ○ strawberries ○ raspberries

● apples

● bananas

● cherries

● kale

● beets (Yup, beets—you should try it.)

● oats

● pumpkin

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Fats Fats are a key component of an optimal smoothie, but they’re missing from almost all

commercial preparations. Fat plays a key role in satiety and calorie foundation for your

smoothie.

Most of the time when making smoothies, I opt to use nuts as the source of fats. Nuts

have a great nutrient package. In addition to the fats they provide, they also bring fiber,

vitamins and minerals, and antioxidants. There is a slew of research to support the

benefits of having a variety of nuts in your diet.

My favorite nuts to use in smoothies are walnuts. Walnuts are great because they

contain a blend of omega-6, omega-3, and monounsaturated fats. They also have a very

neutral (but slightly nutty) taste. They get chopped up and dissolved into a shake very

easily. Almonds are notorious for settling at the bottom of the blender. (If you have a

high powered blender like a Blendtec , this isn't an issue.) If you are looking for a more

buttery flavor to be added to your smoothie, then pecans are a great choice.

Oils can be used, too, but they often make the smoothie taste too… well, oily. Oils like

olive oil, while good for you, have very distinctive tastes that can dominate the flavor of

the smoothie. When following a ketogenic diet protocol (very high fat, very low

carbohydrate), I will combine heavy cream and olive oil in a 1:1 ratio. The cream

neutralizes the flavor and oily texture of olive oil.

Sources

● almonds

● walnuts (These are my number one go-to as they blend up really well and have a

neutral taste.)

● pecans or macadamia nuts

● olive oil or coconut oil

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● avocado

● coconut milk

● heavy cream

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Fiber The bottom line for fiber is that you need more of it. I won’t bore you with nutrition

intake data for Americans that highlights the depressing level of fiber in our diets.

Besides some temporary shock and awe, it won’t impact your eating behavior. The thing

with fiber is that it is always a struggle. If there is one aspect of nutrition that I am

consciously monitoring, it is my fiber intake. (I essentially regulate my protein and

fruits/vegetables intake subconsciously.) But I’m always thinking about fiber and

whether I’m getting it in the meal that I’m eating.

Fiber recommendations seem kind of random as they are set at 14g per 1,000 calories

that you eat. (I’ve always wondered why they didn’t just say 15g instead of 14g—good ol’

scientists making it just a little more complicated than it should be.) If you eat 2,000

calories per day, that is 28g of fiber, or just under 10g per meal. When you start reading

food labels, 10g of fiber per meal is a lot more daunting and difficult than you may

initially have thought.

Smoothies can be your secret fiber weapon. You can easily add 5 to 7g of fiber to your

day with a well crafted smoothie. Below I’ve included my go-to list of fiber sources for

your smoothie. What is really great about three of the four items on the list (flax, chia,

and hemp) is that they don’t just provide fiber. They also contain fatty acids,

antioxidants, and some protein.

You should know that berries and many of the fruits that you add to smoothies are also

great sources of fiber. One cup of raspberries contains 8g of fiber! So you are getting

fiber from residual sources in your smoothie as well.

Fiber is often touted for enhancing fullness, but it also works to slow digestion and

improve the physical strength and tissue quality of your digestive tract. Some fiber

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(prebiotic fiber) helps fuel the growth of the good bacteria in your gut, which has

impacts on immune function and your metabolism.

Sources

● ground flax seeds (These are my number one go-to.)

● chia seeds (Too many chia seeds can make your smoothie too thick, especially if

you let it sit. If you are making your smoothie but not drinking it for a couple

hours, I don't recommend using chia seeds.)

● hemp seeds (These also provide protein and fats.)

● fiber supplements (Psyllium husk powder is one good option, but not

glucomannan as it makes your smoothie too thick.)

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Upgrades Upgrades are the one optional part of a great smoothie. These are nutrient dense

(generally low or calorie-free) add-ons that you can use to kick your smoothie up a

notch.

Sources

● cold green tea (Use this instead of water.)

● cold brewed coffee

● instant coffee

● unsweetened cocoa powder

● matcha/green tea powder

● greens powder (My favorite is Superfood .)

● raw spinach

● micronized creatine

● vitamin/mineral powder

● pre/probiotic powder

● liquid fish oil

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Making a Smoothie like a Professional When making a killer smoothie, there are three main factors to consider: nutrition,

taste, and texture. People generally only think about nutrition and make something that

is full of nutrients but tastes like slop, or they go for taste and end up with a smoothie

that contains so much sugar they might as well have had a piece of cake.

I make smoothies for my kids all the time. When doing this, nutrition is important to

me, but taste and texture are the two most important factors in getting them to gobble

the smoothie down. Texture is the most overlooked component of a smoothie, but how a

food or drink feels in your mouth (often called mouthfeel ) significantly impacts your

level of enjoyment. I challenge you to step up your smoothie game and optimize your

smoothies for texture and mouthfeel as well. Here are five ways to manipulate the

texture and thickness of your smoothies based on your liking.

Some people like a really thick smoothie, while others like a thinner consistency. Let’s

look at how you can manipulate a smoothie’s thickness to suit your preference.

1. Temperature

The colder your smoothie is, the thicker it will be. Adding more ice cubes will instantly

make your smoothie thicker. The same is true of frozen fruit. Frozen mango cubes can

make your smoothie thick like ice cream. Frozen strawberries have a high ice/water

content and will make a thicker shake than if you used blueberries. If you are using

frozen fruit in your smoothie, then you don't need to add ice as well. Blend your

smoothie with the frozen fruit first, and if you want a thicker shake, add ice and blend

again.

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2. Protein Powder

Most people will use milk proteins (whey and/or casein) in their smoothies, as these are

the most popular types of protein powders sold. The type of protein that you use can

also affect the thickness of the smoothie. Using whey protein will make a thinner

smoothie, while casein will make a thicker smoothie. Some protein powders are whey

and casein blends (also called “milk protein blends”). The casein in these blends will

make your smoothie thicker. My oldest son doesn't like thick smoothies, as he likes to

drink them through a twisty straw, so I always use whey protein isolate as the protein

powder in his smoothies.

3. Cottage Cheese

Cottage cheese contains significant amounts of casein protein, and thus, can help make

your smoothie thicker. Cottage cheese also adds a creamier, almost ice-cream-like

quality that will make you feel like you are enjoying a genuine milkshake.

4. Water/Liquid

More water will make your smoothie thinner and less will make it thicker—pretty

simple. I generally start with 1.5 cups of water and adjust from there.

5. Blending Time

Blending a smoothie longer will increase the amount of air in your drink. More air

means greater volume (and generally thickness). This is a great way to make your

smoothie more satiating. However, if you blend your smoothie too long, the friction

from the blending will warm your smoothie and you will lose thickness.

28

Ultimate Smoothie Recipes Let’s get started!

29

Ultimate Tropical Smoothie

Servings: 1 Ingredients: 1 medium orange (chop into medium sized pieces) ¼ orange peel ¼ cup fat free cottage cheese 1 scoop of a protein blend, banana flavor 2 TBSP shelled pistachios 1 ½ cups water 4 ice cubes Nutrition Information per Serving: Calories: 323 Fat: 10g Carbohydrates: 29g Fiber: 8g Protein: 32g Notes/Instructions: The orange peel adds the anticancer phytochemical lemonene to your smoothie. To make, add all of the ingredients except for the ice cubes. Blend on medium for 2 minutes. Add ice cubes and blend on high for 1 minute or until all the ice is crushed.

30

Dr. Mike’s Basic Shake

Servings: 1 Ingredients: 1 ½ cups water 1 scoop protein powder ⅓ cup fat free or lowfat cottage cheese 1 serving greens supplement ½ cup frozen strawberries 2 TBSP walnuts 4 ice cubes Nutrition Information per Serving: Calories: 405 Fat: 23g Carbohydrates: 19g Fiber: 7g Protein: 38g Notes/Instructions: Strawberry flavored protein powder is a good choice here as it aids in masking the Greens “grassy” taste. This shake is high in fiber, essential fatty acids, protein, and nutrients. Go ahead...drink it right out of the blender!

31

PWO Antioxidant Punch Smoothie

Servings: 1 Ingredients: 8 oz 100% pomegranate juice 1 cup strawberries 1 medium banana 2 scoops whey protein isolate or hydrolysate ¼ avocado 4 ice cubes Nutrition Information per Serving: Calories: 604 Fat: 12g Carbohydrates: 86g Fiber: 10g Protein: 49g Notes/Instructions: This great antioxidant loaded shake will refuel your muscles and quench all the free radicals that were stirred up during your workout.

32

Emily’s Pumpkin Pie Smoothie

Servings: 1 Ingredients: ½ cup canned pumpkin 2 TBSP flaxseed meal ½ cup cottage cheese 1 tsp pumpkin spice 1 scoop milk protein blend 4 ice cubes 2 cups water (add more for thinner shake) Nutrition Information per Serving: Calories: 368 Fat: 14g Carbohydrates: 24g Fiber: 11g Protein: 40g Notes/Instructions: This shake is a favorite around our house and was invented by my wife. Canned pumpkin is loaded with fiber, nutrients, and is available all year round.

33

Almond Mocha Blast Shake

Servings: 1 Ingredients: 6oz extra strong brewed coffee (room temperature) 1 scoop chocolate whey 6 almonds A couple drops of almond extract 4 ice cubes Nutrition Information per Serving: Calories: 158 Fat: 6g Carbohydrates: 5g Fiber: 2g Protein: 22g Notes/Instructions: This morning mocha drink will give you a nice dose of caffeine and fast digesting protein. The perfect combination to halt protein breakdown and wake you up, plus it isn’t full of empty calories you usually get courtesy of your local barista. Just make sure the coffee isn’t too hot as it can make the protein powder clump up.

34

Classic Strawberry/Banana Smoothie

Servings: 1 Ingredients: 1 banana

1 cup strawberries

2 TBSP walnuts

¼ cup cottage cheese

1 scoop protein powder

4 ice cubes

2 cups water

Nutrition Information per Serving: Calories: 425

Fat: 14g

Carbohydrates: 41g

Fiber: 7g

Protein: 38g

Notes/Instructions: Here’s my rendition of the classic blend of strawberries and bananas.

35

Banana Pudding Smoothie

Servings: 1 Ingredients: 2 TBSP sugar free vanilla pudding 1 scoop banana flavored protein powder ⅓ banana 2 TBSP flaxseed meal ½ cup cottage cheese ¾ cup water 2 ice cubes Nutrition Information per Serving: Calories: 364 Fat: 12g Carbohydrates: 28g Fiber: 9g Protein: 39g Notes/Instructions: This shake is so thick and delicious you might even eat it with a spoon.

36

Raspberry Mint Burst Shake

Servings: 1 Ingredients: 1 cup frozen raspberries 2 fresh mint leaves 1 scoop vanilla protein powder 2 cups water 4 ice cubes Nutrition Information per Serving: Calories: 233 Fat: 4g Carbohydrates: 32g Fiber: 18g Protein: 22g Notes/Instructions: This is an extremely refreshing lower calorie shake perfect for a summer day snack (or if you want to pretend it is summer out).

37

Pineapple Mango Shake

Servings: 1 Ingredients: ½ mango, sliced 1 cup cubed pineapple (you can use frozen) 1 medium orange, peeled and quartered 1 tsp coconut oil 2 scoops vanilla or orange protein powder 4 ice cubes 2 cups water Nutrition Information per Serving: Calories: 402 Fat: 10g Carbohydrates: 43g Fiber: 6g Protein: 41g Notes/Instructions: This shake tastes so good that it is hard to avoid adding a little umbrella to it and enjoying it a hammock. If you decide to go the umbrella and hammock route that’s fine, just don’t replace the protein powder with rum!

38

Berry Berry Berry Smoothie

Servings: 1 Ingredients: ½ cup blueberries

¼ cup raspberries

1 cup strawberries

2 TBSP cashews

1 ½ scoops vanilla or strawberry protein powder

2 cups water

4 ice cubes


Fat: 12g

Carbohydrates: 23g

Fiber: 6g

Protein: 34g

Notes/Instructions: This is another shake that packs a HUGE antioxidant punch. If you use frozen

strawberries then you can omit the added ice cubes.

39

Almond Joy Smoothie

Servings: 1 Ingredients: Water or ice as needed ½ cup cottage cheese 1 scoop chocolate protein powder 3 TBSP unsweetened shredded coconut 2 TBSP slivered almonds Nutrition Information per Serving: Calories: 372 Fat: 20g Carbohydrates: 12g Fiber: 5g Protein: 39g Notes/Instructions: This is one of my favorite shakes. It is a spin off of the ever popular Almond Joy candy bar…and hey if you don’t “feel like a nut” just leave out the almonds!

40

Blueberry Breakfast Smoothie

Servings: 1 Ingredients: Water or ice as needed 1 cup blueberries ½ banana 1 ½ scoops protein powder 2 TBSP walnuts 2 TBSP oats 1 TBSP chia seeds Nutrition Information per Serving: Calories: 536 Fat: 18g Carbohydrates: 59g Fiber: 12g Protein: 42g Notes/Instructions: This smoothie packs an antioxidant punch! Throw all of the ingredients in together and blend until smooth.

41

Chocolate Peanut Butter Smoothie

Servings: 1 Ingredients: Water or ice as needed 1 scoop chocolate protein powder 1 TBSP unsweetened cocoa 2 TBSP flaxseed meal 1 TBSP natural peanut butter Nutrition Information per Serving: Calories: 347 Fat: 17g Carbohydrates: 19g Fiber: 9g Protein: 33g Notes/Instructions: A great chocolatey, peanut-buttery afternoon snack! Combine and blend until smooth.

42

Orange Creamsicle Smoothie

Servings: 1 Ingredients: Water or ice as needed 1 scoop vanilla protein powder 1 orange, peeled 1 TBSP walnut 2 TBSP flaxseed meal 4 fl oz orange juice Nutrition Information per Serving: Calories: 399 Fat: 14g Carbohydrates: 39g Fiber: 9g Protein: 31g Notes/Instructions: Creamsicle deliciousness! Combine and blend until smooth.

43

Hardgainer Breakfast Blender Bomb

Servings: 1 Ingredients: 1 cup rolled oats 1 scoop vanilla whey/casein blend 2 scoops whey protein powder 1 medium diced apple ½ oz pecans 1 tsp cinnamon 1 tsp splenda 2 cups water 4 ice cubes Nutrition Information per Serving: Calories: 873 Fat: 21g Carbohydrates: 106g Fiber: 23g Protein: 83g Notes/Instructions: Blend this up, pour it into a huge glass, and drink it as you get ready in the morning or on your way to work. This meal is full of quality carbs, fast and slow digesting protein, fiber, and healthy fats.

44

Green Goodness Smoothie

Servings: 1 Ingredients: Water or ice as needed 1 scoop vanilla protein powder 4 oz plain Greek yogurt 1 TBSP hemp seeds 1 cup unsweetened almond milk 1 cup kale Nutrition Information per Serving: Calories: 285 Fat: 9g Carbohydrates: 17g Fiber: 5g Protein: 38g Notes/Instructions: Super nutritious kale goodness! Combine and blend until smooth.

45

Defender Smoothie

Servings: 1 Ingredients: Water or ice as needed 1 scoop vanilla protein powder 2 clementines, peeled ½ cup plain lowfat kefir 2 TBSP chia seeds 2 TBSP walnuts Nutrition Information per Serving: Calories: 335 Fat: 12g Carbohydrates: 29g Fiber: 5g Protein: 30g Notes/Instructions: A delicious smoothie with a boost of vitamin C! Combine and blend until smooth.

46

Ultimate Wellness Smoothie

Servings: 1 Ingredients: Water or ice as needed 1 scoop vanilla protein powder 1 cup plain lowfat kefir ½ cup blueberries 1 TBSP flaxseed meal 2 TBSP walnuts Nutrition Information per Serving: Calories: 349 Fat: 16g Carbohydrates: 29g Fiber: 8g Protein: 26g Notes/Instructions: Blueberries and walnuts in this smoothie provide a powerful antioxidant boost! Combine and blend until smooth.

47

Pina Colada Smoothie

Servings: 1 Ingredients: Water or ice as needed 1 scoop vanilla protein powder 1 cup mango, diced ¾ banana 1 oz almonds 1 TBSP chia seeds 1-2 drops rum extract Nutrition Information per Serving: Calories: 479 Fat: 17g Carbohydrates: 53g Fiber: 9g Protein: 34g Notes/Instructions: You’ll feel like you’re on a beach in the tropics while sipping this smoothie! Combine and blend until smooth.

48

The Dos Vegan Special Smoothie

Servings: 1 Ingredients: 12 oz apple juice

2 scoops soy or rice protein

½ cup raspberries

¼ cup oats

2 TBSP slivered almonds

2 TBSP flaxseed meal

4 ice cubes


Fat: 19g

Carbohydrates: 85g

Fiber: 20g

Protein: 58g

Notes/Instructions: Author of the Men’s Health Book of Power Training , Robert dos Remedios destroys all vegan stereotypes as he is big, muscular, and strong—without eating any meat, eggs, or

dairy!!! He stands at 6’4” and is a lean 240lbs. This smoothie is what ‘Coach Dos’

normally has for breakfast.

49

Morning Grit

Servings: 1 Ingredients:

● Water or ice as needed

● 1 cup pasteurized egg whites

● 1 scoop Trader Joe’s greens powder (high antioxidant freeze

dried green fruits and vegetables)

● 1 scoop Trader Joe’s reds powder (high antioxidant freeze-dried

red fruits and vegetables)

● 1 TBSP flaxseed oil with vitamin D

● 1 TBSP chia seeds

● ½ cup filtered water


Fat: 22g

Carbohydrates: 22g

Fiber: 7g

Protein: 30g

Notes/Instructions: This drink was created by a Kyle Fields. Kyle is a personal trainer and fitness model. He

uses this drink to set the tone for his diet for the day, noting that if he’s committed to

drinking this nutrient pack, potentially not so delicious shake, then everything else

during the day will be easier.

50

Modular Smoothies

This is my favorite part of the book! I discuss in the Two Shake a Day Diet section

how to use these modular smoothies. In this section, I have taken each smoothie

concept/recipe and then adjusted the ingredients so that you can enjoy the smoothie at

different calories levels:

● Large: A meal sized smoothie, 550-650 calories

● Small: A smaller meal sized smoothie, 374-425 calories

● Snack: A snack-sized smoothie, >275 calories

The smoothies are also categorized by their relative amount of carbohydrate—moderate

carb and low carb—so you can further self-select the smoothies that are right for you

based on your dietary preferences.

Modular smoothies give you an incredible amount of nutritional customization with

very minimal effort—enjoy!

51

Banana Coconut Pudding Smoothie (Moderate Carb) Servings: 1

Banana Coconut Pudding Smoothie (Large) Ingredients: ½ cup low fat cottage cheese ¼ packet sugar free instant banana pudding 1 scoop vanilla protein powder 2 TBSP flaxseed meal 2 bananas 3 TBSP coconut milk 1 ½ cups water 3 ice cubes Nutrition Information per Serving: Calories: 600 Fat: 19g Carbohydrates: 73g Fiber: 11g Protein: 45g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

52

Banana Coconut Pudding Smoothie (Small) Ingredients: ¼ cup low fat cottage cheese ¼ packet sugar free instant banana pudding ¾ scoop vanilla protein powder 2 TBSP flaxseed meal 1 banana 2 TBSP coconut milk 1 ½ cups water 3 ice cubes Nutrition Information per Serving: Calories: 394 Fat: 14g Carbohydrates: 43g Fiber: 8g Protein: 31g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

53

Banana Coconut Pudding Smoothie (Snack) Ingredients: ⅛ packet sugar free instant banana pudding ¾ scoop vanilla protein powder 1 TBSP flaxseed meal ½ banana 2 TBSP coconut milk 1 ½ cups water 3 ice cubes Nutrition Information per Serving: Calories: 253 Fat: 11g Carbohydrates: 23g Fiber: 4g Protein: 21g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

54

Double Chocolate Cherry Shake Smoothie (Moderate Carb) Servings: 1

Double Chocolate Cherry Shake (Large) Ingredients: 2 ½ cups dark cherries, pitted, unsweetened (frozen) 2 TBSP walnuts, chopped 1 ½ scoops chocolate protein powder 2 TBSP cocoa powder, unsweetened 2 TBSP flaxseed meal 1 ½ cups water 3 ice cubes Nutrition Information per Serving: Calories: 633 Fat: 22g Carbohydrates: 81g Fiber: 19g Protein: 49g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

55

Double Chocolate Cherry Shake (Small) Ingredients: 1 ½ cups dark cherries, pitted, unsweetened (frozen) 1 TBSP walnuts, chopped 1 scoop chocolate protein powder 1 TBSP cocoa powder, unsweetened 2 TBSP flaxseed meal 1 ½ cups water 3 ice cubes Nutrition Information per Serving: Calories: 408 Fat: 14g Carbohydrates: 50g Fiber: 12g Protein: 33g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

56

Double Chocolate Cherry Shake (Snack) Ingredients: 1 cup dark cherries, pitted, unsweetened (frozen) 1 TBSP walnuts, chopped ½ scoop chocolate protein powder 1 TBSP cocoa powder, unsweetened 1 TBSP flaxseed meal 1 ½ cups water 3 ice cubes Nutrition Information per Serving: Calories: 260 Fat: 10g Carbohydrates: 33g Fiber: 8g Protein: 19g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

57

Strawberry Pistachio Shake (Moderate Carb) Servings: 1

Strawberry Pistachio Shake (Large)

Ingredients: 1 scoop vanilla protein powder 2 ½ cups strawberries (fresh or frozen) 1 oz shelled pistachios (47 nuts) ½ banana 1 ½ cups 1% milk 3 ice cubes Nutrition Information per Serving: Calories: 593 Fat: 20g Carbohydrates: 67g Fiber: 12g Protein: 46g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

58

Strawberry Pistachio Shake (Small)

Ingredients: 1 scoop vanilla protein powder 2 cups strawberries (fresh or frozen) ¼ oz shelled pistachio (~25 nuts) 1 cup 1% milk 3 ice cubes Nutrition Information per Serving: Calories: 409 Fat: 12g Carbohydrates: 43g Fiber: 9g Protein: 38g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

59

Chocolate Peanut Butter Banana Smoothie (Moderate Carb) Servings: 1

Chocolate Peanut Butter Banana Smoothie (Large)

Ingredients: 1 TBSP natural peanut butter 3 TBSP PB2 ¼ low fat cottage cheese 2 TBSP flaxseed meal 1 scoop chocolate protein powder 1 ½ bananas 1 ½ cups water 3 ice cubes Nutrition Information per Serving: Calories: 634 Fat: 23g Carbohydrates: 69g Fiber: 16g Protein: 50g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

60

Chocolate Peanut Butter Banana Smoothie (Small)

Ingredients: 1 TBSP natural peanut butter 2 TBSP PB2 ¾ scoop chocolate protein powder 1 ½ bananas 1 ½ cups water 3 ice cubes Nutrition Information per Serving: Calories: 400 Fat: 12g Carbohydrates: 51g Fiber: 8g Protein: 30g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

61

Chocolate Peanut Butter Banana Smoothie (Snack)

Ingredients: 3 TBSP PB2 ¾ scoop chocolate protein powder 1 banana 1 ½ cups water 3 ice cubes Nutrition Information per Serving: Calories: 238 Fat: 4g Carbohydrates: 36g Fiber: 7g Protein: 21g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

62

Pomegranate Strawberry Smoothie (Moderate Carb) Servings: 1

Pomegranate Strawberry Smoothie (Large)

Ingredients: 1 scoop vanilla protein powder 1 TBSP chopped walnuts 1 cup strawberries (fresh or frozen) 2 TBSP flaxseed meal 10 oz 100% pomegranate juice ½ cup low fat cottage cheese ½ cup water 2 ice cubes 2 tsp Splenda or Xylitol Nutrition Information per Serving: Calories: 595 Fat: 18g Carbohydrates: 68g Fiber: 10g Protein: 45g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes. The high antioxidant power of pure pomegranate juice makes this shake a little tart. If you do not like the tartness of this shake you can replace the pomegranate juice with orange juice.

63

Pomegranate Strawberry Smoothie (Small)

Ingredients: ¾ scoop vanilla protein powder 1 TBSP chopped walnuts ½ cup strawberries (fresh or frozen) 1 TBSP flaxseed meal 8 oz 100% pomegranate juice ¼ cup low fat cottage cheese ½ cup water 2 ice cubes 2 tsp Splenda or Xylitol Nutrition Information per Serving: Calories: 406 Fat: 12g Carbohydrates: 48g Fiber: 6g Protein: 29g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes. The high antioxidant power of pure pomegranate juice makes this shake a little tart. If you do not like the tartness of this shake you can replace the pomegranate juice with orange juice.

64

Pomegranate Strawberry Smoothie (Snack)

Ingredients: ½ scoop vanilla protein powder 1 TBSP chopped walnuts ½ cup strawberries (fresh or frozen) 4 oz 100% pomegranate juice ¼ cup low fat cottage cheese 1 cup water 2 ice cubes 1 tsp Splenda or Xylitol Nutrition Information per Serving: Calories: 248 Fat: 7g Carbohydrates: 27g Fiber: 3g Protein: 21g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes. The high antioxidant power of pure pomegranate juice makes this shake a little tart. If you do not like the tartness of this shake you can replace the pomegranate juice with orange juice.

65

Orange Peach Smoothie (Moderate Carb)

Servings: 1

Orange Peach Smoothie (Large)

Ingredients: 1 ½ scoops vanilla protein powder

12 oz orange juice

3 TBSP chopped walnuts

1 cup frozen sliced peaches



3-4 ice cubes


Fat: 18g

Carbohydrates: 67g

Fiber: 7g

Protein: 45g

Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add

less water or more ice cubes.

66

Orange Peach Smoothie (Small)

Ingredients: ¾ scoop vanilla protein powder

8 oz orange juice


½ cup frozen sliced peaches



3-4 ice cubes


Fat: 12g

Carbohydrates: 43g

Fiber: 5g

Protein: 30g



67

Orange Peach Smoothie (Snack)

Ingredients: ½ scoop vanilla protein powder

6 oz orange juice


½ cup frozen sliced peaches

½ cup water

3-4 ice cubes


Fat: 6g

Carbohydrates: 31g

Fiber: 2g

Protein: 15g



68

Mixed Berry Smoothie (Moderate Carb) Servings: 1

Mixed Berry Smoothie (Large) Ingredients: 1 scoop vanilla protein powder 1 cup strawberries 4 TBSP pecans ½ cup cottage cheese 1 cup blueberries ½ cup dark sweet cherries (pitted), frozen is easiest 1 TBSP chia seeds 1 ½ cups water 3 ice cubes Nutrition Information per Serving: Calories: 632 Fat: 26g Carbohydrates: 59g Fiber: 16g Protein: 47g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

69

Mixed Berry Smoothie (Small) Ingredients: ½ scoop vanilla protein powder 1 cup strawberries 2 TBSP pecans ¼ cup cottage cheese ½ cup blueberries 1 TBSP chia seeds 1 ½ cups water 3 ice cubes Nutrition Information per Serving: Calories: 401 Fat: 16g Carbohydrates: 45g Fiber: 13g Protein: 26g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

70

Mixed Berry Smoothie (Snack) Ingredients: ½ scoop vanilla protein powder ½ cup strawberries 1 TBSP pecans ¼ cup blueberries 1 ½ cups water 3 ice cubes Nutrition Information per Serving: Calories: 236 Fat: 6g Carbohydrates: 26g Fiber: 5g Protein: 22g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

71

Workout Recovery Shake (Moderate Carb) Servings: 1 Ingredients: 1 scoop vanilla protein powder

¾ cup mixed berries

1 ½ TBSP Honey

1 tsp creatine

2 cups water

3 ice cubes


Fat: 2g

Carbohydrates: 42g

Fiber: 5g

Protein: 21g



72

Apple Pie Smoothie (Moderate Carb)

Servings: 1

Apple Pie Smoothie (Large) Ingredients: 1 ½ scoops vanilla protein powder ⅓ cup cottage cheese 2 TBSP Almond Butter ⅔ cup unsweetened applesauce 1 TBSP flaxseed meal 1 cup vanilla almond milk 4 ice cubes 2 tsp cinnamon 1 tsp cloves Nutrition Information per Serving: Calories: 599 Fat: 27g Carbohydrates: 49g Fiber: 9g Protein: 49g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

73

Apple Pie Smoothie (Small) Ingredients: 1 scoop vanilla protein powder ¼ cup cottage cheese 1 TBSP Almond Butter ¼ cup unsweetened applesauce 1 TBSP flaxseed meal 1 cup vanilla almond milk 4 ice cubes 2 tsp cinnamon 1 tsp cloves Nutrition Information per Serving: Calories: 424 Fat: 18g Carbohydrates: 39g Fiber: 7g Protein: 33g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

74

Apple Pie Smoothie (Snack) Ingredients: ½ scoop vanilla protein powder ¼ cup cottage cheese 1 TBSP Almond Butter ½ cup unsweetened applesauce 4 ice cubes 2 tsp cinnamon 1 tsp cloves Nutrition Information per Serving: Calories: 238 Fat: 10g Carbohydrates: 20g Fiber: 3g Protein: 20g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

75

Double Chocolate Mint Smoothie (Moderate Carb) Servings: 1

Double Chocolate Mint Smoothie (Large) Ingredients: 2 scoops chocolate protein powder 1 ½ cups Silk Pure Almond chocolate almond milk 3 TBSP walnuts 2 TBSP cocoa powder, unsweetened 3 TBSP cacao nibs 2-3 mint leaves 4 ice cubes Nutrition Information per Serving: Calories: 580 Fat: 25g Carbohydrates: 35g Fiber: 11g Protein: 57g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

76

Double Chocolate Mint Smoothie (Small) Ingredients: 1 scoop chocolate protein powder 1 cup Silk Pure Almond chocolate almond milk 2 TBSP walnuts 2 TBSP cocoa powder, unsweetened 3 TBSP cacao nibs 2 mint leaves 4 ice cubes Nutrition Information per Serving: Calories: 380 Fat: 17g Carbohydrates: 27g Fiber: 10g Protein: 32g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

77

Double Chocolate Mint Smoothie (Snack) Ingredients: ½ scoop chocolate protein powder ½ cup Silk Pure Almond chocolate almond milk 1 TBSP walnuts 1 TBSP cocoa powder, unsweetened 1 TBSP cacao nibs 2 mint leaves 4 ice cubes Nutrition Information per Serving: Calories: 245 Fat: 10g Carbohydrates: 17g Fiber: 6g Protein: 23g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

78

Coconut Almond Smoothie (Moderate Carb) Servings: 1

Coconut Almond Smoothie (Large) Ingredients: 1 scoop chocolate protein powder ½ cup low fat cottage cheese 2 TBSP unsweetened coconut flakes 1 cup Silk Pure Almond dark chocolate almond milk 2 TBSP flaxseed meal 2 TBSP almond butter 1 ½ cups water 3 ice cubes Nutrition Information per Serving: Calories: 615 Fat: 30g Carbohydrates: 42g Fiber: 8g Protein: 48g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

79

Coconut Almond Smoothie (Small) Ingredients: 1 scoop chocolate protein powder ¼ cup low fat cottage cheese 2 TBSP unsweetened coconut flakes 1 cup Silk Pure Almond dark chocolate almond milk ⅔ TBSP almond butter 1 ½ cups water 3 ice cubes Nutrition Information per Serving: Calories: 386 Fat: 16g Carbohydrates: 27g Fiber: 3g Protein: 35g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

80

Coconut Almond Smoothie (Snack) Ingredients: ½ scoop chocolate protein powder 1 TBSP unsweetened coconut flakes ½ cup Silk Pure Almond dark chocolate almond milk 1 TBSP almond butter 1 cup water 3 ice cubes Nutrition Information per Serving: Calories: 242 Fat: 13g Carbohydrates: 18g Fiber: 2g Protein: 16g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

81

Pomegranate & Blueberry Cream Smoothie (Moderate Carb) Servings: 1

Pomegranate & Blueberry Cream Smoothie (Large) Ingredients: 1 ½ scoops vanilla protein powder ½ cup low fat cottage cheese 3 TBSP coconut milk ½ cup blueberries 2 TBSP flaxseed meal 8 oz Pure Pomegranate juice 3 ice cubes Nutrition Information per Serving: Calories: 608 Fat: 21g Carbohydrates: 61g Fiber: 9g Protein: 49g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add more ice cubes or more water for a thinner shake.

82

Pomegranate & Blueberry Cream Smoothie (Small) Ingredients: 1 scoop vanilla protein powder ¼ cup low fat cottage cheese 2 TBSP coconut milk ¼ cup blueberries 2 TBSP flaxseed meal 4 oz Pure Pomegranate juice 3 ice cubes ½ cup water Nutrition Information per Serving: Calories: 399 Fat: 17g Carbohydrates: 35g Fiber: 8g Protein: 32g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add more ice cubes or more water for a thinner shake.

83

Pomegranate & Blueberry Cream Smoothie (Snack) Ingredients: 1 scoop vanilla protein powder 1 TBSP coconut milk 2 TBSP blueberries 4 oz Pure Pomegranate juice 3 ice cubes ½ cup water Nutrition Information per Serving: Calories: 249 Fat: 5g Carbohydrates: 26g Fiber: 1g Protein: 27g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add more ice cubes or more water for a thinner shake.

84

Double Chocolate Cherry Smoothie (Low Carb) Servings: 1

Double Chocolate Cherry Smoothie (Large) Ingredients: 2 scoops chocolate protein powder ½ cup pitted cherries (frozen cherries normally come pitted) 3 TBSP walnuts 2 TBSP cocoa powder, unsweetened 2 TBSP flaxseed meal 2 TBSP coconut milk 1 ½ cups water 4 ice cubes Nutrition Information per Serving: Calories: 566 Fat: 30g Carbohydrates: 36g Fiber: 11g Protein: 50g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

85

Double Chocolate Cherry Smoothie (Small) Ingredients: 1 ½ scoops chocolate protein powder ½ cup pitted cherries (frozen cherries normally come pitted) 3 TBSP walnuts 1 TBSP cocoa powder, unsweetened 1 ½ cups water 4 ice cubes Nutrition Information per Serving: Calories: 366 Fat: 17g Carbohydrates: 24g Fiber: 6g Protein: 35g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add more ice cubes or more water for a thinner shake.

86

Double Chocolate Cherry Smoothie (Snack) Ingredients: 1 scoop chocolate protein powder ½ cup pitted cherries (frozen cherries normally come pitted) 1 TBSP walnuts 1 TBSP cocoa powder, unsweetened 1 TBSP flaxseed meal 1 ½ cups water 4 ice cubes Nutrition Information per Serving: Calories: 253 Fat: 9g Carbohydrates: 23g Fiber: 6g Protein: 24g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add more ice cubes or more water for a thinner shake.

87

Strawberries Dipped in Chocolate Smoothie (Low Carb) Servings: 1

Strawberries Dipped in Chocolate Smoothie (Large) Ingredients: 2 scoops chocolate protein powder 1 cup strawberries 3 TBSP walnuts 2 TBSP flaxseed meal 2 TBSP coconut milk 1 ½ cups water 4 ice cubes Nutrition Information per Serving: Calories: 526 Fat: 29g Carbohydrates: 29g Fiber: 11g Protein: 48g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

88

Strawberries Dipped in Chocolate Smoothie (Small) Ingredients: 2 scoops chocolate protein powder 1 cup strawberries 3 TBSP walnuts 1 ½ cups water 4 ice cubes Nutrition Information per Serving: Calories: 396 Fat: 18g Carbohydrates: 23g Fiber: 7g Protein: 44g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add more ice cubes or more water for a thinner shake.

89

Strawberries Dipped in Chocolate Smoothie (Snack) Ingredients: 1 scoop chocolate protein powder ½ cup strawberries 2 TBSP walnuts 1 TBSP flaxseed meal 1 ½ cups water 4 ice cubes Nutrition Information per Serving: Calories: 257 Fat: 14g Carbohydrates: 14g Fiber: 6g Protein: 24g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add more ice cubes or more water for a thinner shake.

90

Fat Burning Power Shake (Low Carb) Servings: 1

Fat Burning Power Shake (Large) Ingredients: 2 scoops vanilla protein powder ⅓ cup walnuts 2 TBSP flaxseed meal 1 cup blueberries 1 tsp powdered green tea (optional) 1 ½ cups water 3 ice cubes Nutrition Information per Serving: Calories: 614 Fat: 34g Carbohydrates: 40g Fiber: 12g Protein: 50g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

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Fat Burning Power Shake (Small) Ingredients: 1 ½ scoops vanilla protein powder 3 TBSP walnuts 2 TBSP flaxseed meal ½ cup blueberries 1 tsp powdered green tea (optional) 1 ½ cups water 3 ice cubes Nutrition Information per Serving: Calories: 408 Fat: 22g Carbohydrates: 25g Fiber: 9g Protein: 37g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add more ice cubes or more water for a thinner shake.

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Fat Burning Power Shake (Snack) Ingredients: 1 scoop vanilla protein powder 2 TBSP walnuts 1 TBSP flaxseed meal ⅓ cup blueberries 1 tsp powdered green tea (optional) 1 ½ cups water 3 ice cubes Nutrition Information per Serving: Calories: 261 Fat: 14g Carbohydrates: 16g Fiber: 5g Protein: 24g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add more ice cubes or more water for a thinner shake.

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Creamy Peanut Butter Smoothie (Low Carb) Servings: 1

Creamy Peanut Butter Smoothie (Large) Ingredients: 1 scoop vanilla protein powder ⅔ cup full fat cottage cheese 3 TBSP natural peanut butter 1 TBSP chia seeds 3 ice cubes 1 ½ cups water Nutrition Information per Serving: Calories: 586 Fat: 30g Carbohydrates: 34g Fiber: 9g Protein: 52g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

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Creamy Peanut Butter Smoothie (Small) Ingredients: 1 scoop vanilla protein powder ½ cup full fat cottage cheese 2 TBSP natural peanut butter 3 ice cubes 1 ½ cups water Nutrition Information per Serving: Calories: 390 Fat: 18g Carbohydrates: 20g Fiber: 3g Protein: 41g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add more ice cubes or more water for a thinner shake.

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Creamy Peanut Butter Smoothie (Snack) Ingredients: 1 scoop vanilla protein powder ¼ cup full fat cottage cheese 1 TBSP natural peanut butter 3 ice cubes 1 ½ cups water Nutrition Information per Serving: Calories: 245 Fat: 10g Carbohydrates: 12g Fiber: 2g Protein: 31g Notes/Instructions: Combine all ingredients in a blender and blend until smooth. For a thicker shake add more ice cubes or more water for a thinner shake.

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Favorite Smoothies around the Naked Nutrition Office

At my company, Naked Nutrition LLC, we don’t actually have an office. We are pretty

lean and mean and more decentralized than that. Everyone, including myself, works

from home on their own time. Despite all of us being in different locations, we do love

our smoothies! Below is my favorite smoothie and the favorite smoothies of Lisa (the

one who makes sure Naked Nutrition runs smoothly) and Megan (our resident expert

Ph.D. dietitian). I hope you enjoy them as much as we do!

Mike’s Mixed Berry Smoothie

Servings: 1 Ingredients: Water or ice as needed 1 ½ scoops vanilla protein (whey/casein blend) 1 cup plain low fat kefir 2 cups frozen mixed berries (blueberry/raspberry/blackberry) ¼ cup walnuts 1 Tbsp ground flax seeds Nutrition Information per Serving: Calories: 647 Fat: 28g Carbohydrates: 59g Fiber: 16g Protein: 49g Notes/Instructions: Combine and blend until smooth.

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Lisa’s Beet and Berry Smoothie

Servings: 1 Ingredients: Ice and water as needed 1 scoop pea protein powder, vanilla ½ frozen banana* ½ small beet - washed, peeled, chopped ½ cup fresh or frozen strawberries ½ cup fresh or frozen blueberries 1 tsp chia seeds handful of spinach (optional) Nutrition Information per Serving: Calories: 303 Fat: 5g Carbohydrates: 46g Fiber: 13g Protein: 29g Notes/Instructions: *Peel banana, wrap in tinfoil and freeze for at least 24 hours. Combine and blend until smooth.

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Megan’s Coffee Cocoa Pumpkin Smoothie

Servings: 1 Ingredients: 1 cup unsweetened vanilla almond milk 6 oz plain Greek yogurt ½ frozen banana* ¼ cup canned pumpkin (not pumpkin pie filling) 1 TBSP unsweetened cocoa powder 1 shot espresso (1 fluid oz) ¼ tsp pumpkin pie spice ½ -1 tsp cinnamon (Saigon strongly recommended) 1-2 packages Stevia (to taste) Additional 3-4 ice cubes if desired Nutrition Information per Serving: Calories: 235 Fat: 4g Carbohydrates: 34g Fiber: 6g Protein: 21g Notes/Instructions: *Peel banana, wrap in tinfoil and freeze for at least 24 hours. Combine and blend until smooth.

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Bonus Chapter: The Simplest Way to Gain Muscle Adding a calorie- and protein-packed smoothie is one of my go-to strategies for clients

who are looking to gain muscle and get stronger. Oftentimes, the limiting factor in these

situations is not eating enough food. When you are working to build muscle, yes, you

need to train hard, but you also need to consume an excess of calories for your body to

use to build more muscle.

Liquid calories, like smoothies, are easy to consume. If you don’t believe me, look at soft

drinks. It is really easy to sit down and drink a can of Coke, right? Those are liquid

calories (just the bad kind). You may not be able to stomach endless plates of steak,

chicken, fish, rice, potatoes, and pasta, but most people always have room for liquid

calories. In addition, it is very easy to add a 600-calorie smoothie to your daily diet—and

you don't need to change anything else about your diet or day in order to kickstart

muscle building. That is muscle mass made simple! This is why smoothies are an

important part of any muscle-building program.

Here’s a simple five-step plan for jumpstarting your muscle-building program with

smoothies, including two prerequisites for muscle building that you must do (whether

you are using smoothies to accelerate your progress or not).

Prerequisites

1. Fullbody training

Research shows that increasing the frequency that you train a body part seems to be one

of the most important factors for eliciting muscle growth. This means that you should

toss the old-school body part splits out the window (no more chest day, arm day, etc.)

and opt for full-body training. Engaging in three to four full-body training sessions per

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week will allow you to train each body part three to four times per week instead of just

once or twice every seven to 10 days as with traditional body part split training.

2. Get Sleep

Sleep is when you grow. It is a red badge of courage in our current society to get by on as

little sleep as possible. (This is misguided at best, as sleep is essential to proper health.)

But if you want to optimize your body for gaining muscle and getting bigger and

stronger, you need to be on the high side of seven to nine hours of sleep each night.

Muscle Building with Smoothies: Action Steps

3. PostWorkout Protein Shakes

After exercise, your body is primed for taking in protein. Exercise itself signals your

body to start rebuilding muscle, but adding protein following exercise further enhances

those effects.

There is lots of controversy about which protein is best—whey, casein, a blend of whey

or casein, or even brown rice protein. Whey protein contains the most muscle-building

material, particularly the amino acid leucine, which is key to turning on the muscle

building-process in your cells. Whey is also absorbed very quickly and delivers amino

acids (the building blocks for muscles) to your muscles quicker than any other protein. A

majority of the researchers I know consider whey the gold standard for post-workout

protein.

However, don’t overthink this process. The first step is to make sure that you are getting

in protein post workout. After that, you can test what kind of protein is best for you.

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A lot of emphasis has been put on post-workout protein shakes (I’m putting a lot of

emphasis on their importance right now in this section), but it is important to realize

that a post-workout protein shake is not a magic bullet. We are reminded of this with

the findings of a group of Canadian researchers with their research paper entitled:

“Whey Protein Before and During Resistance Exercise Has No Effect on Muscle Mass

and Strength in Untrained Young Adults.”

Let’s take a minute to look at this study, as it contains some interesting lessons about

the human body. In this study, half of the people were given a whey protein supplement

while the other half were given a sugar-based placebo drink before training with

weights.

They all trained with weights four times a week for eight weeks. At the end of the study,

neither group gained any new muscle, but both groups gained strength. How can you

get stronger but not bigger?

The people in this study were untrained when it came to resistance training. When you

start training with weights, there are neurological adaptations that occur, which result in

your body getting stronger—simply due to becoming more efficient with the movement

patterns. This would explain the gains in strength without any new muscle growth.

But let’s step back for a second: Neither group gained any muscle. So, we could conclude

that adding whey protein doesn’t increase muscle mass, or we could also conclude that

weight training doesn’t increase muscle mass (which we all know, even anecdotally, isn’t

true).

So what is going on here?

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Looking at the participants’ diets provides us with the answer that we are looking for.

On average, regardless of which group the participants were in, their daily caloric intake

decreased by about 200 calories per day from the beginning to the end of the study. The

people in the protein supplement group ate 20+ fewer grams of protein per day from the

beginning to the end of the study as well.

Let’s be real here.

You can’t eat 200 fewer calories per day, with at least half of that coming from protein,

and expect to get bigger—I don’t care what you are drinking during your workout.

Building muscle requires resistance training and an anabolic environment. There is

nothing anabolic about a 180-pound, 23-year-old man eating just over 2000 calories per

day. This should serve as a good reminder to all of us that workout

supplementation of protein isn’t magical. You still need to eat in a caloric

excess.

The other problem here is that nutrition and exercise research has become a major

media spectacle. The results of new research are plastered all over websites and

magazines as if that one study is the definitive work on a given topic. This is usually not

the case. If fact, five days before the No Whey Study was published, the American

Journal of Clinical Nutrition published a review of 22 clinical trials (totaling 680

participants) looking at protein supplementation and muscle growth.

The conclusions of this review read:

“Protein supplementation increases muscle mass and strength gains during prolonged

resistancetype exercise training in both younger and older subjects.”

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So, as you can see, looking at the entire body of research regarding protein

supplementation and muscle growth paints a completely different story. Please don’t

ditch your post-workout protein shake. If muscle building is your goal, let this study be a

solid reminder to you that weight training isn’t enough. You need to eat a calorie excess

(start with 500 extra calories per day) and get lots of sleep (as that is when your muscles

grow).

Your action step here is simple: Have a post workout protein shake. If you currently

aren’t having a post-workout protein shake, pick one from this book that is at least 500

calories and that is your muscle-building change. Have your post-workout protein shake

(and the added calories that come with it) for three to four weeks, monitoring how your

body changes before you add any more calories.

4. Smoothie Snack

After post-workout protein, the next place to add calories is in the form of a

mid-afternoon snack. For many people, there is a large gap between lunch and dinner.

Research shows that you can consume protein as often as every four hours to maximize

its muscle-building effect. If you consume protein more often than this, you will not

have given the cellular muscle-building machinery time to reset. This is why the

long-held idea of eating non-stop throughout the day, or sipping a protein shake

throughout the day, is antiquated and not in sync with human biology.

However, for many people the gap between lunch (eaten sometime between 11:30 a.m.

and 1:30 p.m.) and dinner (eaten sometime between 5:30 p.m. and 8:30 p.m.) is the

prime place for a protein-rich snack to flip your body’s muscle-building switch, while

supplementing your diet with additional high quality calories to support the muscle

growth and recovery that you are looking for. Unfortunately, the logistics of most

people’s lives don’t allow them to sit down and eat a full 600-calorie meal with knife and

fork at 3:30 in the afternoon.

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Sorry Boss, I can’t go to today’s project meeting because I have to eat this piece of

sirloin with brown rice and a side spinach salad.

A smoothie is a much more time- and work-friendly form of nourishment for the middle

of your busy day. As I mentioned previously, even during my training/diet phases that

aren’t geared towards muscle building, I routinely use smoothies to get the fuel I need

without interrupting the flow of my work day.

If you don’t normally have a snack during the day, adding a smoothie in the afternoon is

muscle-building gold for you! You would be hard pressed to find an easier and more

seamless way to add 600 calories to your day outside of a well crafted smoothie. What I

like about the afternoon smoothie for my clients who are looking to gain more muscle is

that it is fast, simple, and they don’t need to change anything else about their diet or

day. I recommend starting with one of the large smoothies that contain 575 calories or

more.

5. PreBed Smoothie

Our final strategy for muscle building is the pre-bed smoothie. Eating before bed has

long been a misunderstood topic in the world of health and fitness. The biochemical

bogeyman has scared many people into thinking that any food eaten at night will be

automatically stored as body fat, since your body doesn't digest food while sleeping—or

some nonsense like that. The opposite is true. Sleeping or awake, your body is well

equipped to digest the food you eat.

Research from Maastricht University published in Medicine and Science in Sports and

Exercise shows that nighttime eating is actually good for muscle building! In this study,

subjects took 40g of casein protein prior to sleep. Over the course of their slumber,

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protein synthesis (science speak for muscle building) was increased by almost a quarter!

The researchers also measured the relationship between muscle building and

breakdown, often called nitrogen balance, and this was also improved when the protein

shake was taken before bed.

I spoke with the lead researcher of this study at a protein conference in Washington,

D.C., not too long ago. He noted that he didn’t think the type of protein mattered as

much as the act of taking that protein before bed. So, if you have casein protein (which is

a slower digesting protein), that is great, use that at night. But if you don’t, no big

deal—use whey or whatever protein powder you have.

Having a larger 500- or 600-calorie smoothie before bed might not sit right with most

people, so start out with the smaller snack-sized shakes that I have included.

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