News - Nutrition
Recipe for meal replacement drink
By Dan Lynch
For some people a liquid meal replacement might be used as a post-workout drink, a protein shake, an energy drink and so on. These can be very convenient so over the years we’ve seen all kinds of sales pitches for liquid meal replacements from Slim-fast to late night TV ads for vegetable juicers.
When it comes to fitness, especially weight lifting there is an overwhelming number of options for liquid meal replacements. Usually these are marketed as a post-workout drink. I do think this is a good idea. Following a workout, your blood sugar levels will be low. If you’re lifting weights and exercising pretty hard, you need to get some food right after. This will help whether you’re trying to build muscle or if you just need to get back to work after exercise. It won’t be any fun sitting there hungry and light headed, hence the post-workout drink. I also think they’re a good idea because generally you make one in the morning before you head out for the day. This kind of sends yourself a message that, “I will be working out today.”
For me, the liquid meal replacement is used for a post-workout drink. It’s changed a big over the years, but what I always try to keep the same is a somewhat thickened texture. Bananas have worked well for this. Therefore while I've switched around some ingredients, I always kept bananas in there. But I’ve just discovered something that works as well texture wise (and taste wise) as bananas: Applesauce.
So a new recipe for your post-workout drink, protein shake, meal replacement or whatever else you call your liquid meal is here. However, these ingredients are designed for following a workout that involves fairly constant movement through weightlifting, running and stretching for about 45 minutes to one hour. If you’re not lifting weights or working out that hard, I suggest omitting the egg and being more conservative with the sugar.
8-12 ounces of yogurt or milk or coconut milk or kefir
4-8 ounces of water
1 tablespoon of Rapadura or Sucanant unrefined sugars or raw honey or maple syrup
1 raw egg (use organic, preferably organic, pastured eggs)*
5 tablespoons of plain, unsweetened applesauce
Place all of these ingredients in a blender (not the egg shell!), mix and put in a jar to go.
*While I do believe risk of illness fro raw egg consumption is low when using the recommended eggs, you must use your judgment on this. Use extra consideration if you easily become ill, are elderly or very young or have compromised immunity.
