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5 quick snack shake recipes for people who train

Stomach rumbling, but lunch is still an hour away? The right snack keeps your blood sugar stable and gives your body exactly what it needs right now. Henrik Ryman of the Swedish fitness restaurant Kalor put together five quick snack shakes that you can have ready in a minute with a mixer.

Why is a snack so important?

Many people skip snacks because they’re short on time or have nothing on hand. But it’s one of the biggest mistakes an active person can make.

The main role of a snack shake is to keep your blood sugar at an even level throughout the day. If your blood sugar drops too low, you feel sluggish, your concentration suffers and you’re likely to overeat at lunch. A morning snack can be lighter, because the gap between breakfast and lunch is shorter than the gap between dinner and bedtime. An evening snack, however, needs more protein and fewer carbohydrates.

You also need to consider when you train, how physically demanding your work is and whether your working hours are irregular. One size doesn’t fit all.

Which snack shake is right for you?

Ideally, you’ll keep a blender in a cabinet at work and berries in the freezer. You can also make the drink the day before — keep it in the fridge and mix it again before drinking. One warning: banana starts to darken, so add it right before blending.

All the recipes below work with or without protein powder — it makes little difference to the taste. Always use fresh or unsweetened frozen berries.

5 snack shake recipes

Big Mix
390 kcal: 32 g protein, 1 g fat, 61 g carbohydrates

Works well about 2 hours before a workout or right after one. A good mix of slow- and fast-absorbing carbohydrates.

½ banana
2 dl fat-free milk
3 tbsp rye flour
1 dl berries
20 g protein powder

Carb Carousel
380 kcal: 18 g protein, 2 g fat, 72 g carbohydrates

Works well about 2 hours before a workout or as a separate meal after a long training session. A balanced mix of slow and fast carbohydrates.

½ banana
2 dl fat-free milk
2 tbsp quark
4 tbsp rye/oat flakes
1 dl strawberries

Fat Buster
161 kcal: 27 g protein, 0.4 g fat, 11.8 g carbohydrates

Drink it before a fat-burning workout. The caffeine gives you a boost, and the low calorie count won’t weigh on your digestion during the workout.

1 dl cold strong coffee (espresso)
2 dl fat-free milk
20 g plain protein powder
Ice cubes

Post Op
410 kcal: 33 g protein, 3 g fat, 60 g carbohydrates

Fast carbohydrates and plenty of protein as building material — the best choice right after a workout.

1 whole banana
2 dl fat-free milk
1 dl bilberries
3 tbsp oat flakes
20 g plain protein powder

Buenas Noches
175 kcal: 33 g protein, 0.5 g fat, 12 g carbohydrates

Few carbohydrates and plenty of protein — exactly what your body needs overnight. An ideal evening snack shake before bed.

2 dl fat-free milk
3 tbsp quark
20 g vanilla-flavored protein powder
1–2 tbsp unsweetened berries (regular berries work too)

Tips for making a snack shake

Use a mixer or blender to make the drinks.
Always keep a variety of berries in the freezer.
In any of the drinks you can swap the berries to taste, as long as they’re unsweetened — this doesn’t change the calorie content of the drinks.
Always start with the liquids.
Blend all the other ingredients together and add the protein powder last.
A finished drink keeps in the fridge for at least one day — mix it again before drinking.

FAQ

Can a snack shake replace a proper meal?
Not entirely. A shake is a good stopgap between breakfast and lunch, but it doesn’t replace a main meal. Use it when you want a short snack, not lunch.

Is protein powder mandatory?
No. All the recipes work without protein powder too — the taste doesn’t change noticeably. The powder simply raises the protein content, which is useful on training days.

How do you choose the right snack shake?
First look at when you train. Before a workout, Big Mix or Carb Carousel suits best; after a workout, Post Op. If your goal is fat burning, try Fat Buster. Before bed, Buenas Noches is the best choice.

Author: Rosin, translated from the magazine Body

You can find the shake material here: https://turg.fitness.ee/et

Come and train! ArtGym