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Shake it Up

By Ontario Minor Hockey Association, 06/05/15, 10:00AM EDT


Three great ways to shake up a quick, and healthy meal or snack.

Many busy athletes turn to shakes when they need a quick meal or snack.  Shakes can be fast, tasty, nutritious and portable. However, don’t be tempted to rely on commercially made shakes.  You’ll get much more out of a homemade smoothie.  Here’s a few high performance tips to “Shake Up” your smoothie repertoire: 

  1. Include some fresh/frozen fruit.  Fruit adds anti-oxidants, vitamins, fibre and carbohydrates needed for fuel.  Using frozen bananas will make your shake smooth and boost the sweetness without added sugar.   Keep bags of frozen fruit on hand to make an easy breakfast or snack in just minutes.  
  2. Include a source of protein.  Protein will help your muscles recover from workouts but it also help you feel full for longer.  Aim to include 10-20g of protein depending on how long you need to stay filled up.   Protein powders are handy but not necessary.  You can also boost protein and nutrients by adding: peanut butter, milk, soymilk, yogourt, kefir, cottage cheese, almonds, chia seeds, pumpkin seeds, pasteurized egg whites, skim milk powder, hemp hearts, tofu and even oatmeal.  
  3. Experiment with veggies.  Adding dark leafy greens can make your shakes look radically different both in colour and nutrition profile!  Start with the milder greens for less impact on taste (baby spinach, swiss chard, beet greens, baby kale) and you’ll reap the benefits of extra: iron, vitamin A, E, K, fibre, calcium, protein and even natural glutamine. 

Funky Monkey

2 ripe bananas - peeled and frozen
2 cups milk
2 Tbs peanut butter
2 Tbs chocolate milk powder 
Ice – as needed
Makes 2 large shakes

Per serving: 365 cal, Fat 11g, Carb 55g, Natural sugar 25g, Added sugar 15g, Pro 14g, Fibre 4g. 


Mixed Berry

2 cups frozen mixed berries (any combination of strawberries, blueberries, raspberries)
1 frozen banana 
¼ c pasteurized egg whites 
1ce  - as needed
1 cup 100% mixed berry fruit juice (no sugar added).  You can use raspberry, Cran-raspberry, cranberry blueberry etc...  Any juice will work.  
1-2 cups water 
Makes 2 large shakes

Per serving: 190 cal, Fat 1g, Carb 45g, Natural sugar 32g, Added sugar 0g, Pro 5g, Fibre 5g

The Hulk

½ cup apple juice
2 cups baby spinach
3 cups fruit (1 frozen banana, 1 cup frozen mango, 1 cup cored green apple)
½ cup pasteurized liquid egg whites
Additional water and ice to get the consistency you like
Makes 2 large shakes

Per serving: 215 cal, Fat 1g, Carb 45g, Natural sugar 25g, Added sugar 0g, Pro 10g, Fibre 5g

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About Heidi Smith

Heidi Smith is a Sport Dietitian and Head of Nutrition at the Health and Performance Centre at the University of Guelph.  She has worked alongside some of the worlds top hockey players including NHL, National, Olympic, Junior, and Rep. She is the author of the practical sport nutrition handbook entitled "Nutrition for the Long Run".  Heidi is also a mother of 3 rep hockey players and understands the demands faced by todays sport focused families.