The Ultimate Guide to Super Shakes: Blend Your Way to Better Health
- Unity Toronto
- Jun 16
- 6 min read
Table of contents:
Ever find yourself scrambling for a quick breakfast, skipping lunch, or settling for unhealthy snacks just because you're too busy? You're not alone. In today’s fast-paced world, keeping up with a nutritious diet can feel like a full-time job. That’s where super shakes come in: powerful, nutrient-packed shakes that are more than just smoothies. They’re designed to fuel your body, save you time, and help you stay on track with your health goals. Whether you’re an athlete, a student, a parent, or just someone who wants to eat better without spending hours in the kitchen, super shakes might just become your new best friend.
What is a Super Shake?
Let’s start with the basics. A super shake is a drinkable meal that combines a blend of:
High-quality proteins
Healthy fats
Complex carbs
Fiber
Micronutrients
Super shakes are balanced and customizable to meet specific nutritional needs. Think of them as portable power meals that can be whipped up in minutes.The beauty of a supershake lies in its versatility. You can gain muscle, shed a few pounds, and create a feeling of satiety.
5 benefits of super shakes
Here’s why supershakes are getting so much love:
1. Time-Saving One of the biggest advantages is how quick and easy they are to make. You can prep one in under five minutes, toss it in a shaker bottle or blender, and head out the door. For anyone juggling work, workouts, and daily chaos, that’s a big win.
2. Nutrient-Dense Supershakes are loaded with essential vitamins, minerals, and macronutrients. They're not just filling; they actually help you meet your daily nutritional goals. Add some greens, a scoop of protein, a tablespoon of flaxseed, and you've got yourself a powerhouse.
3. Fully Customizable Everyone’s body is different, and supershakes allow for complete personalization. You can adjust ingredients based on your goals, preferences, allergies, or dietary restrictions. Vegan? Go for plant-based proteins and almond milk. Keto? Skip the fruit and add avocado, MCT oil, and nut butters.
4. Easy on Digestion Liquid meals can be easier for your body to digest, especially if you have a sensitive stomach or are recovering from intense workouts. Your digestive system gets a break while still absorbing all the good stuff.
5. Versatility You can use supershakes for any meal of the day—breakfast, lunch, dinner, or even as a post-workout recovery option. They also make great travel companions when you need to stay nourished on the go.
Super Shakes v.s. Smoothies: What’s the Real Difference?
If you’ve ever been tempted by a brightly colored smoothie from a juice bar, you’re not alone. They look healthy — fruits, juice, maybe even a splash of almond milk. But what you don’t see is the hidden sugar, lack of fiber, and poor-quality protein lurking inside.
Super Shakes | Regular Smoothies |
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Steps and Key Ingredients to Make Your Own Super Shake
Here’s how to build your own supershake like a pro. Follow these simple steps to craft your perfect supershake:
STEP 1: Choose Your Base Liquid (~12 oz)
Purpose: This forms the base of your shake and helps blend everything smoothly.
You may choose:
Almond Milk
Oat Milk
Water
Soy Milk
Cow’s Milk
Any other preferred unsweetened liquid
Pro tip: Choose unsweetened and/or lower-fat options for a lighter shake. If you're not sure what pairs best, there are plenty of popular combinations and coach-approved mixes you can explore. [CLICK HERE]
STEP 2: Choose Your Protein (1–2 scoops = ~25–30g)
Purpose: Protein keeps you full, helps build muscle, and provides sustained energy.
You may choose:
Whey Protein
Casein Protein
Pea Protein
Hemp Protein
Soy Protein
Go for unflavored or low-sugar options to avoid unnecessary additives. You can experiment with your favorite flavors, but for best results, keep it clean and simple. [CLICK HERE for combinations & tips]
STEP 3: Choose Your Veggie (1–2 handfuls)
Purpose: Vegetables add fiber, essential vitamins, minerals, and volume — without excess calories.
You may choose:
Spinach – blends easily, mild flavor
Kale – slightly stronger taste, nutrient-dense
Cucumber – hydrating, refreshing
Pumpkin or Sweet Potato – adds thickness and subtle sweetness
Beets – earthy flavor, great with chocolate
Powdered Greens – perfect for busy mornings or travel
Not sure where to start? Spinach is your safest bet — it’s virtually tasteless and nutrient-packed. [CLICK HERE for pairing ideas]
STEP 4: Choose Your Fruits (1–2 handfuls)
Purpose: Fruits bring natural sweetness, fiber, and antioxidants, plus improve your shake’s texture.
You may choose:
Bananas – smooth and creamy
Berries (blueberries, strawberries, raspberries) – antioxidant-rich, low in sugar
Pineapple / Mango – tropical, vitamin C-rich
Apple – crisp, adds fiber and mild tartness
Cherries – anti-inflammatory benefits
Dates – ultra-sweet, adds chewiness and depth
Frozen fruits make your shake cold and thick, while fresh ones offer a lighter, juicier texture. [CLICK HERE to explore combinations]
STEP 5: Choose a Healthy Fat (1–2 thumb-sized portions ≈ 14g)
Purpose: Healthy fats add creaminess, promote satiety, support brain and hormone health, and help absorb fat-soluble vitamins.
You may choose:
Peanut or Nut Butters
Walnuts
Almonds
Cashews
Chia, Flax, or Hemp Seeds
Coconut (shredded or oil)
Avocado
Just a small amount packs a punch! These fats not only boost nutrition but elevate taste and texture. [CLICK HERE for coach favorites]
STEP 6: Add Toppings (Optional but awesome!)
Purpose: Toppings personalize your shake — they can add protein, crunch, creaminess, or flavor depth.
You may choose:
Greek Yogurt – for extra protein and smoothness (¼–½ cup)
Oats / Granola – for fiber and energy (1–2 tbsp)
Cacao Nibs / Dark Chocolate – for antioxidants and indulgence (1 tbsp)
Cinnamon / Nutmeg – for flavor with zero calories (a pinch)
Coconut Flakes – for healthy fats and texture (1 tbsp)
Chia Seeds – thickens your shake and adds omega-3s (1 tbsp)
Ice Cubes – to cool and thicken (3–6 cubes)
Toppings are a great way to add personality to your Supershake. Whether you're going for post-workout recovery or a dessert-style treat, you can mix and match toppings to suit your mood. [CLICK HERE for topping combos]
Popular Supershake Recipes
Need some inspiration? Try these easy and effective recipes:
1. Muscle Builder Shake
1 scoop whey protein
1 banana
½ cup oats
1 tbsp peanut butter
1 cup almond milk
Optional: cinnamon for flavor
2. Green Energy Shake
1 cup spinach
½ avocado
1 scoop pea protein
½ cup frozen mango
1 tbsp chia seeds
1 cup coconut water
3. Fat-Burning Coffee Shake
1 cup black coffee (cooled)
1 scoop vanilla protein powder
1 tbsp MCT oil
Dash of cinnamon
Ice cubes
Blend everything together until smooth. Adjust thickness with more or less liquid as needed.
Coaches Recommendations
Ryan’s favorite:
1 cup water
2 scoop whey protein
1 whole banana
Handful berries
Handful spinach
Teisha’s favorite:
1:1 spinach and pineapple
1 scoop turmeric protein
A few drops of ginger
Tips for Making the Perfect Supershake
Getting the perfect texture, flavor, and nutrition in every sip is both an art and a science. These tips will help you take your supershake game to the next level:
Use a high-speed blender: It’ll give you a smoother texture and better consistency.
Don’t overdo the fruit: Too much can spike your blood sugar.
Prep ingredients ahead: Portion out ingredients into freezer bags for grab-and-blend convenience.
Experiment: Try new superfoods, spices, or protein sources to keep things interesting.
Try applying one or two of these at a time and see how they change your shake game. Before you know it, you’ll have a go-to formula that works every time.
When Should You Drink a Supershake?
One of the best things about supershakes is their flexibility. You can work them into your day whenever it suits you best:
Post-workout: Replenish muscles and nutrients.
Breakfast: A great way to start the day without cooking.
Lunch on-the-go: Quick, portable, and mess-free.
Pre/post-travel: Stay fueled and avoid airport junk food.
Find the time that fits your schedule and energy needs. Supershakes are about making nutrition easier, not adding stress to your day.
A Few Things to Watch Out For
Supershakes are awesome, but like any tool, they need to be used wisely. Keep these cautions in mind:
Calorie overload: It’s easy to turn a healthy shake into a 700+ calorie bomb. Track ingredients if you're watching your intake.
Added sugars: Be cautious with flavored yogurts, sweetened plant milks, or certain protein powders.
Over-reliance: Whole foods are still essential. Don’t make every meal a liquid one.
Balance is key. Use supershakes to support your diet, not replace it entirely.
Supershakes are more than a trend—they’re a tool. With the right ingredients, a blender, and a bit of creativity, you can create a balanced meal that fuels your day and fits into any lifestyle. Whether you’re trying to lose weight, gain muscle, or just eat healthier, supershakes can simplify your nutrition without sacrificing quality.
Wanna get your first super shake? We’ve got you covered!
Our gym offers freshly made protein drinks and super shakes that are perfect for refueling after your workout. Come give them a try during your next visit!
For class schedules, daily updates, and more health tips,
follow us on Instagram: @unity.to
Let’s shake up your fitness journey — one sip at a time!
