The ‘22’ milk shake
This shake has 22 grams of each macronutrient and don’t worry, almost all the fats are healthy. The main source is the hemp seeds which have a favourable ratio of 3:1 of omega 3 and omega 6 fatty acids which promote cardiovascular health. The seeds also contain a type of omega 6 called gamma linolenic acid (GLA) which helps balance hormones in the body. Depending on the variety they can range between 22-34 grams of protein per 100gs (the stated macros here are assuming 22g per 100g bag of seeds). Hemp seeds are some of the highest in protein of all seeds and contain the full spectrum of amino acids. Other benefits include good amounts of vitamin E magnesium and zinc and much more. So even if you don’t like the taste of this particular combination throwing them in somewhere in your diet would be pretty useful.
To make the shake just throw the ingredients into a blender and that’s it, however for best results pre blend the seeds by themselves in a small container before putting them in the main mixture (this stops the shake being too bitty)
Ingredients: 300 ml of semi skimmed milk (feel free to use your preferred)
2 tablespoons of hemp seeds (pre-process in blender if possible)
1 tablespoon of peanut/ almond butter
Handful of raspberries (25 g)
Macronutrients:
Carbs: 22g (lower than most breakfast cereal servings)
Protein: 22g (almost as much protein as a scoop of powder)
Fats: 22g (mostly healthy fats from the seeds and nuts)
Calories: 358
Different tastes: You can change the peanut butter to almond butter without considerably altering the macros and the handful of berries can be whatever you prefer blueberries or strawberries etc.
Bulking up: If you want more carbohydrates in your shake you can throw in a banana for about 27 extra grams and some extra filling fibre. Instead half a cup of oats would add about 25 grams of carbs and another 5 grams of protein. If you want to get even more protein a scoop of powder would probably double the amount depending on the brand.
Milks: Your preferred milk can be used without drastically affecting the macros. Nut or oat milks would make a good dairy free alternative, but you may want to add some more seeds or nut butter to make up for the reduced protein.
Jas Sandhu
Exercise Specialist
Better Body Group, Sevenoaks
