High performance nutrition for busy folks

by | August 21, 2018 | Fitness

We get it, 
You’re busy. 
When you combine getting your kids ready for school, 
your drive to work, 
Your 8-10 hours at work, 
Your drive home, 
Your kid’s sports, 
And any sort of relaxation time, 
There’s not a ton of time in the day to devote to proper nutrition. 
At least for now, that is…
When we look at a healthy, high-performance meal, that usually includes 
1-2 palms of lean protein like chicken, beef or lentils
1-2 fists of vegetables like broccoli, carrots or eggplant
1-2 cupped handfuls of carbs like rice, quinoa or berries
1-2 thumbs of healthy fat like olive oil, avocado or nuts
But, it’s not always possible to get all of that food in. 
Let alone, to put it on a plate, 
sit down, 
and of course, 
eat it slowly and mindfully.  
Especially at breakfast.
Mornings can be crazy…
Kids running around, 
Parents running around, 
Alarms going off, 
People rushing out the door.
It’s lunacy! 
How are you supposed to get in a high-performance meal amongst all of the chaos? 
This is how…
It’s called a high-performance shake…
And they’re awesome. 
High-performance shakes are great when you don’t have time to prepare a full meal, 
When you don’t have time to sit down to eat,  
when you’re traveling, 
Or when you need a quick little something-something post-workout or post-game. 
They are basically a meal in a cup that integrates lean protein to build muscle, boost your metabolism and aid in recovery, 
Colourful vegetables to give you energy throughout your day and to make sure you don’t die from heart disease, 
Smart carbs to fuel your workouts and to give your brain energy to stay focused, 
And healthy fats to keep your hormones humming, to decrease overeating and to help manage blood sugars. 
And the other thing….they taste awesome!
How about a chocolate cherry high-performance shake?
Chocolate not your thing? 
How about a baked apple pie high-performance shake? 
Sound delicious? 
Here is how you make a high-performance shake: 
1. Pick a liquid  – it could be water, cow’s milk, almond milk, cashew milk
2. Pick a protein powder. It could be whey, plant-based, egg-protein, cricket protein, etc. 
Here are some brands we recommend:
You could also use plain greek yogurt or cottage cheese here too. 
3. Pick a fruit – fresh or frozen will suffice. 
Bonus points if they’re colourful. 
4. Pick a colourful vegetable – spinach and celery are relatively tasteless in a shake. So, if you’re on the fence about adding vegetables to it, this would be a great place to start. 
5. Pick a healthy fat like peanut butter, avocado, walnut, or coconut milk
6. Blend it up
7. Add a topper if you like
Shredded coconut, oats, shaved dark chocolate…all good! 
For a PDF summarizing this info and for some awesome recipes, Precision nutrition put out a great resource on shakes here


High-performance shakes are an amazing way to get your nutrients in, 
Your energy up, 
Your workouts more effective, 
Your hormones humming, 
And your game to the next level. 
Whether you’re busy rushing out the door in the morning, 
Have no time to prep and eat a whole meal, 
Or get caught with no good options while traveling, 
The high-performance shake is a game-changer.

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