@

Pre c isio n N utritio n

SU p e r
Sh a ke s
@

D r.Jo hn M .Be ra rd i,Ph .D .&

D r.Jo hn K.W illia m s,Ph .D .

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@ TableofContenl

@
 SuperShakes 1

@ Introduction:OneMealThatRulesThem AII
In ourhumbleopinions,thereare 2 fundamentalelem ents in improvingyournutrition
program .
First,you need the rightinformationtosucceed.You need to know the rules ofgood
nutrition,and you need to know how m uch to eat,whatto eat,and when to eatit.
*

However,even wi th the right information,many people continue eating Iess-than-

desirable diets. They know better,they may even have the right information,but
something else stillstands in the way. Thatsomething is the second fundam ental
elementofimprovingyourdiet:improvingyourpreparation.

Even ifyou have the right information to succeed,even ifyou m ight know exactly
whatyou should be eating and when,i fyou don't have the rightfoods ready atthe
righttimes,you're doomed.

For example,take an individualwho's accustomed to eating 3 meals perday,at

m ost. Now ask them to eat5-8 times perdayand watch theireyes bug outoftheir
headswith extreme incredulity. W hythe resistance? W ellfirst,thatjustseems Iike a
Iotoffood. Secondly,i
t registers as a lotofwork to prepare thatfood.

@ Have you experienced any resistance since we introduced the 5-8 m eal a day
recommendations? Maybejusta Ii
ttle? Ifso,don'tworry.W e're aboutto rescue you
from yourfears ofbubbling cauldrons,kitchen explosions,and 10 foottallstacks of
dirty dishes.

You see,here's the secret:notaIIofyourmeals have to be big food meals. In fact,

severalofyourm eals can be easy-to-m ake,tasty Iittle drinks we callâ
xsuperShakes.''

So what are Super Shakes? W ell, for starters, Super Shakes are em eal
replacem ents.'' However,calling them m ealreplacem ents is alm osta disservice.

Rightnow,there are Iiterally hundreds ofsupplem ents on the marketclaiming to be

uëm ealreplacem ents.'Sim ply put,m ostare com pletely useless and woefully devoid of
good nutrition. They often contain bad fats, Iow quality protein,and sugar. In
addition,thefre usually missingsome criticalnutrients thatwe find in food.
The Super Shake,on the other hand,is packed with good stuffIike high quali
ty
protein,fiber,good fats,antioxidants,and more. The SuperShake isn'
tjusta good
mealreplacem ent;it's actually superiorto most of the meal s yourneighbors are
eating aIIaround you,aIIday Iong. And in addition to the good nutrition i
tprovides,
the SuperShake meetsyourneed forquick,easy,high quali tyfoodthatyou can have
in a pinch. So w heneveryou need a Precision Nutrition quality m eal,but can'tm ake
a full,whole food plate foryourself,it's tim e fora SuperShake.
@
2 SuperShakes

SuperShakeIngredienl @
The SuperShake isn'tso m uch a specific shake as it i
s a Iist of ingredients. Of
course, it stillconform s to the 10 Habi
ts and is built based on your m ealcreation
hierarchy. (Firstyou pickyourprotein,nextyou add yourveggies and fruits,then you
consideryourcarbohydrate timing,and finally you balance yourfats.) Butthe great
thing aboutthe SuperShake isthefactthatyoucan tailoritto yourown desires,food
preferences,tastes,calorie needs,and desire forvariety.So let's Iook atsome ofthe
typicalingredients we use in ourSuperShake recipes.

Remember,though,you don'thave to stickwithjustthese. Getting creati

ve,you can
either add to or replace ingredients from the Iist below to create one of several
hundredSuperShake varieties. Buthere'swhere you mightstartout:
u A Iiquid base such as iced green tea, water, Carb Countdow n@ ,
juiced fruits and veggies,iced coffee,etc.
u A high-quali ty protein powder(ideally a m ilk protein blend such as
Biotest Low Carb Grow@ or Met-Rx Protein Plus@ ,available in a
variety of flavors - athletes, be careful however to be sure your
supplement doesn't contain anything that willcomprom ise your
eligibili
ty)
u A concentrated greens productsuchas Greens+@
u Fruit such as m ixed frozen berries, apples, pineapples,peaches,
etc.
@
u Ground flaxseeds/flax meal
u M ixed nuts such as pecans,alm onds,walnuts,cashews,etc.
u Dairysuch as cottage cheese,plainyogurt,ricotta cheese,etc.
u Fresh veggiejuice such ascarrots,celery,etc.prepared inajuicer
u Fibrousgrains suchaswhole grain oats
u Extracts such as vanilla,pepperm int,etc.

From that Iistalone,you can m ake hundreds ofdifïerentcom binations. Getcreative

and experim entwith aIIsorts ofvarieties. Justkeep in m ind that,Iike any otherm eal,
the size and amount of each shake should vary according to your body size and
nutritionalneeds. Fornow,stick with the serving sizes below.Females can cutthe
serving sizes in half.

@
 SuperShakes 3

@ s
Oo
nmte
he
oft
oh
ll
om
ewin
agtr
p
yaagnedst
,h
ye
on
u'
b
ll
ef
g
in
in
dcs
ro
ea
mte
i
ng
of
youro
fw
av
no.ri
teSuperShakerecipes.Give
B erry B last S uper S hake
u lcup iced greentea
u l scoop vanilla flavored m ilk protein blend*
u 1 cup frozen m ixed berries
u lserving ofgreens product**
u 3 tbsp plainyogurt
u 3 tbsp wholegrain oatmeal(dry)
Add green tea,protein,greens,yogurt,and oatsto a blenderand blend on high for1
minute. Next,add berries to the blenderand blend again for1 m inute. Makes 1
SuperShake.

Tw o G reat Tastes S uper Shake

u 1 cup water
u l scoop chocolate flavored m ilk protein blend*
u l tbsp naturalpeanutbutter
u 1 tbsp m ixed nuts
u 3 tbsp plainyogurt
@ u l tbsp ground flax seeds
u lservinggreens product**

Add water,protein,greens yogurt,and flax seeds (pre-ground in a coffee grinderor

purchased as flax meal)to a blender and blend on high for 1 minute. Nextadd
peanut butterand m ixed nuts. Blend again for1 m inute. I
fyou preferan ice cold
shake,add 5 ice cubes and blend foranotherm inute. M akes l superShake.

A pple and G reat G rains S uper S hake

u l cup water
u l scoop vanilla flavored m ilk protein blend*
u 4 tbspwhole graîn oatmeal(dry)
u l tbsp ground flax seeds
u 3 tbspyogurt
u 2 tbsp m ixed nuts
u l cored apple
u lservinggreens product**
u Cinnam on sprinkled in

Add water,protein,greens,flaxseeds (pre-ground ina coffee grinderorpurchased as

flax meal),yogurt,and oats to a blenderand blend on high for1 m inute. Next,add
* mi
xednutsandappl
esl
icestothebl
ender.Bl
endagai
nfor1minute.I
fyouprefer
4 SuperShakes

an ice cold shake,add 5 ice cubes and blend foranother m inute. M akes 1 Super
Shake. @
V eggie Super Shake
u 3 carrots
u 2 celerystalks
u 1 clove garlic
u 1/2 cup spinach
u W cup parsley
u l scoop vanilla flavored m ilk protein blend*
u ltbspground flaxseeds
u lserving greensproduct**

Place parsley,spinach carrots,celery,and garlic injuicer. Dilute juice,ifnecessary,

with cold watertoachieve 1 cup offluid.Addjuice to blenderalong wi th protein,flax
seeds,and greens powder. Blend on high for 1 minute. Ifyou preferan ice cold
shake,add 5 ice cubes and blend foranotherm inute. Makes lsuperShake.

A pricotY ogurt S uper S hake

u lcup nonfatplainyogurt
u l scoop vanilla flavored m ilk protein blend*
u 10 dried apricot halves
u lserving greens product**
*
u l tbsp ground flax seeds
u l cup ice

Combine everything in blender and process until sm ooth and cream y. M akes 1
SuperShake.

A lm ond C oconutS hake

u l cup chocolate Carb Countdown
u l scoop chocolate flavored m ilk protein blend*
u 6 alm onds
u ltbspgrated coconut
u W tsp alm ond extract
u lserving greens product**
u ltbsp ground flaxseeds
u l cup ice

Combine alIingredients exceptalmonds in blenderand process forone minute.Add

alm onds and blend untilchopped. M akes l superShake.

*
 SuperShakes 5

@ NotesonSupplemenl Used
* The m ilk protein productrecom m ended is Low Carb Grow@ ,manufactured Biotest.
Notonlydoes this productcontain one ofthe highestqualityprotein m ixes available,
italso tastes alm ost Iike a realm ilkshake. This product is easilyfound online. Iffor
som e reason you can'tgetLow Carb Grow,yournutrition coach willhelp you choose
a substitute. Again,athletes,justbe sure you're notcom promising youreligibility by
choosing a protein productthat'squestionable.

** The greens productrecommended is called Greens+. This productis fantastic. I

t
has been shown to increase blood levels ofantioxidants,to im prove acid base status,
and to im prove otherm arkers ofhealth. You can find this productin stores oronline;
but again,ifyou have any trouble,ask your nutrition coach to help you out. And
again,athletes use yourheads. Be sure you're notcomprom ising youreligibility by
choosing a protein productthat's questionable. Ifin doubt,ask!