In today’s world everything is GO-GO-GO, with little time to think or cook and eat a decent meal. Rather than filling your body with crap like a Hungry (aka Huge, diabetic, sickly, and soon dead) Man Dinner or left over floor pizza from last week opt for a healthier and faster option. The answer? Supershakes!

                Supershakes are a quick, easy, and healthy way to fill your body with nutrient dense fuel to keep you going throughout the day. The steps to making your own are very simple:

1. Get a Blender, preferably a good one as these shakes will be delicious and you’ll want to make them at least once per day.

2. Pick out a Vegetable- This may sound gross, but you can put nearly any vegetable in one of these supershakes and not taste it. I generally opt for spinach or broccoli, as they are extremely nutrient dense and blend easily. Most of us don’t get enough vegetables, so add some extra, your body will thank you.

3. Scoop some protein- There are tons of different kinds of protein available: Whey, casein, soy, egg, hemp, rice, pea. I stick with a simple whey protein, such as Optimum Nutrition or Biotest in chocolate or vanilla flavors. Less reputable brands are often filled with tons of sweeteners, fillers, low quality protein, and even heavy metals. Stick with ON and Biotest, they taste great and have awesome products. A high quality protein will do wonders for maintaining and adding muscle while keeping you satisfied and full. 

Note: if you do not like protein supplementation Greek Yogurt is another option, just beware of added sugars

4.  Pick a Healthy Fat- I prefer using nuts as a healthy fat, especially almonds and walnuts. Nuts are loaded with vitamins, good fats, and some protein to provide an excellent consistency to the shake. Other options include natural peanut butter or if you need more calories, extra virgin olive oil.

5. Pick a Fruit- Fruits, such as bananas and berries provide an awesome boost in flavor to the shake while packing a punch full of fiber, antioxidants, and some carbs. Bananas are awesome, but frozen fruits and berries have a better antioxidant profile and generally provide more bang for your buck from a nutrient density aspect.

6. Pick a liquid- Liquids can be a huge boost in flavor as well as nutrients. Most times I just use water, but green tea, almond milk, and milk (for those who digest it well). More liquid will give you a watery consistency whereas less liquid gives you a thicker shake. Fruit juices pack a lot of flavor, but also a ton of calories and most times artificial sweeteners.

7. Add a topper (optional) – To make your shake a real treat you can add an extra topper for more flavor. My favorite is to use cinnamon, but other possibilities include peanut butter, dark chocolate, and granola.

                There you have it, full meals containing tons of good nutrients and antioxidants to keep you from running to the vending machine throughout the day. Combinations for supershakes are endless, so experiment and see what works for you. These shakes are a great way to ensure you are getting proper nutrition and nutrient dense foods. If you are trying to lose weight I suggest berries over bananas, whey protein over Greek yogurt, veggies, cinnamon as a topper, and green tea or water as a liquid.
If your goal is to gain lean muscle try two shakes, a lower carb option earlier in the day and a higher carb option post workout. Check out Precision Nutrition for some great shake suggestions as well as top notch nutritional information. Share with your friends, family, and coworkers!


Andrews, Ryan. “Turn Your Protein Shake Into A Super Shake.” Weblog post. Precision Nutrition. Precision Nutrition, 25 Mar. 2009. Web. 03 May 2012. <;.

About Eric Bach Performance

Eric Bach is a Certified Strength and Conditioning Specialist (CSCS), Precision Nutrition Level 1 (PN1) with a degree in Kinesiology Concentrated in Human Performance and Emphasizing Sports Performance from the University of Wisconsin Eau Claire. A former collegiate Strength Coach Eric now resides in Denver, Colorado. Eric coaches clients at Forza Fitness and Performance Center and trains everyone from weekend warriors and post rehabilitation patients to professional athletes. Eric developed his passion for fitness through a competitive sports career which included competitive Olympic lifting, Football, Track and Field, and Powerlifting. Eric is a self proclaimed fitness nerd who enjoys reading, eating, deadlifting, and living a healthy and fullfilling life while helping others dominant their lives in and out of the gym. Eric can be contacted at for all consultations and questions

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