Meet Your New Best Friend: The Ultimate Super Shake Guide
- Unity Toronto
- Aug 16
- 2 min read
⚠ Disclaimer: Nutrition tips from Unity coaches are for general information only and are not a substitute for advice from a licensed healthcare or nutrition professional. Follow at your own discretion.
Life is busy, and sometimes preparing balanced meals feels overwhelming—especially around workouts. This is where smoothies and shakes shine. They’re quick, portable, and can be packed with powerful nutrients.
But beware: not every shake is created equal. Many store-bought or “quick fix” recipes fall short on protein, overload on sugar, or skip the fats and fiber your body craves.
That’s why we built the Unity Super Shake Guide. It’s a simple, actionable tool that helps you mix and match ingredients for shakes that taste amazing and fuel your success—whether you need a breakfast on the go, a post-workout refuel, or a midday boost.
What Makes a Super Shake “Super”?
Here are the key building blocks you’ll find in our guide, and why they matter:
1. Protein: The Muscle Builder & Hunger Fighter
Protein repairs muscle, helps you grow stronger, and keeps you satisfied longer. Great sources include:
Whey or plant-based protein powders
Greek yogurt
Silken tofu
Nut butters and seeds
🎯 Target: 25–50 grams per shake (based on your goals + body weight).
2. Fruits & Vegetables: Nutrient Powerhouses
Packed with vitamins, minerals, antioxidants, and fiber, fruits and veggies support recovery, digestion, and immunity. Try:
Berries, bananas, mango
Spinach, kale, avocado
3. Healthy Fats: For Energy & Absorption
Fats keep energy steady, support hormones, and help absorb fat-soluble vitamins. Add:
Avocado
Chia or flax seeds
Nuts or nut butters
Coconut oil
4. Flavor & Texture Boosters
Think vanilla, cinnamon, cacao, or even a sprinkle of oats. These small touches turn a basic shake into something crave-worthy.
How to Use the Super Shake Guide
Our guide breaks shakes into 5 easy steps:
Choose your protein base
Pick fruits/veggies
Add healthy fats
Spice it up or sweeten naturally
Top with extras like oats, seeds, or superfoods
👉 The result? A custom shake tailored to your taste and nutrition needs—ready in under 5 minutes.
Real Results, Real Simplicity
Unity members who’ve added super shakes into their routine often notice:
⚡ More energy pre- and post-workout
💪 Faster recovery + less soreness
🍽️ Reduced cravings between meals
🧠 Sharper focus and improved mood
And the best part: shakes are fast. Most take under five minutes—perfect for busy mornings, quick refueling, or healthy snacking.
Unity’s Super Shake Recipe: Member Favourite 🥤
Berry Power Super Shake
1 scoop vanilla/chocolate protein powder
1 cup unsweetened almond milk (or choice)
½ cup frozen mixed berries
½ banana
1 tbsp chia or flax seeds
1 tbsp natural peanut or almond butter
Handful of spinach or kale (optional)
2–3 ice cubes
Instructions: Blend until creamy. Adjust sweetness with banana, tartness with berries, or thickness with more liquid.
Pro Tip: Try mango/pineapple for a tropical twist—or top with granola for crunch.
Final Word
Don’t just work out hard—fuel smart. At Unity, we help you train better, recover stronger, and live healthier every day. Because true fitness isn’t just about movement—it’s about nourishment from the inside out.
Share your Super Shake creation with us—we’d love to see your twist on the guide! 💜
