Most shakes and smoothies are high in sugar and lack a balance of nutrients. These tips can help you build a nutritious, tasty shake that’ll keep you feeling energized on and off the court.

Information provided by Life Time’s expert dietitians and nutritionist.

Base Ingredients

These are the building blocks of your shake.

Liquid | 6-8 ounces

• Water; unsweetened nut milks, such as almond, coconut, or cashew; hemp milk; organic, whole-fat cow’s milk; or unsweetened coconut water

Protein | 20 grams or 1-2 scoops

• Grass-fed whey, collagen, rice, pea or vegan protein powders

Healthy Fats | 5 grams or 1 tablespoon

• Raw nuts, such as walnuts or almonds; nut butter, such as almond, cashew, or sun; flax seeds; chia seeds; avocado; coconut oil or MCT oil

Fiber | 10 grams or 2 tablespoons

• Flax seeds, chia seeds, acacia fiber, or fiber powder supplement

Greens | 1 handful or 1 serving of powdered greens

• Spinach, kale, or powdered greens

Bonus Ingredients

Fruits & Veggies

• banana, berries, mango, pineapple, cherries, lemon, lime, cucumber, celery, carrots, cauliflower, zucchini

Extracts

• Vanilla extract, peppermint extract, almond extract

Spices

• Pumpkin, turmeric, ginger

Garnishes

• Cacao nibs, coconut flakes

Recipes

Formulated by Life Time Nutrition Experts

Blueberry Pie Shake

1 cup unsweetened coconut milk
1 serving vanilla protein powder
1 tbsp. almond butter
1/2 cup blueberries
1 serving Fiber
1 tsp. vanilla extract
Juice of 1 lemon

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Morning Mint Shake

8 oz. unsweetened coconut milk
1 serving vanilla protein powder
1 serving fiber powder
1 handful baby spinach
1/4 avocado
1/4 tsp. vanilla extract
3 or 4 mint leaves (optional)

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Banana Split Shake

1 cup organic, whole-fat cow’s mile or unsweetened nut milk, almond, coconut, cashew
1 serving chocolate protein powder
1 serving fiber powder
1 handful baby spinach
1/4 frozen banana
1/3 cup strawberries
1 Tbsp. almond, cashew or peanut butter

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Strawberry Cream Shake

1 cup organic, whole-fat cow’s mile or unsweetened nut milk, almond, coconut, cashew
1 serving vanilla protein powder
1 serving fiber powder
1/2 cup strawberries
1 Tbsp. almond, cashew or peanut butter

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Piña Colada Shake

1 cup unsweetened coconut milk
1 serving vanilla protein powder
1 serving fiber powder
1/2 cup pineapple chunks
4 ice cubes

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Need Protein Powder?

Our protein powder is made without, artificial colors, artificial flavors, artificial sweeteners or artificial preservatives. Shop at https://shop.lifetime.life/nutritional-supplements