Ask Alfonso: What’s A Good Meal Replacement Shake?

Alfonso,

I see a lot of great recommendations on your site for post-workout shakes. However, I was wondering if there was a meal replacement shake you’d recommend. A lot of times, I’m a little too busy to cook something nutritious for dinner and don’t want to get restaurant food so what has worked best for me in the past was a meal replacement shake.

The company (which shall remain nameless) who makes what I used as my meal replacement shake has changed the formula to something that I can’t even drink anymore because it makes me sick to my stomach. It’s a shame because it was easy, it tasted good, and I was confident I was getting a lot of nutrition with it.

So do you have any suggestions of good meal replacement shakes to try? Thank you for this, and for all of your other extremely useful advice!

Janet

Hey Janet! How are you?

This is a great question and one that I think that needs a bit of clarification…

Okay, post workout shakes ARE meal replacements as they provide needed calories and nutrients needed to start the recovery process. The main difference with most people’s choices when it comes to shakes is that the post workout versions usually contain simple sugars to start refilling the muscle glycogen stores. On the flip side, a regular “MRP” will have much lower sugar, more complex carbs and generally less carbs overall. Now keep in mind I’m sharing what most people do. As you know I’m a Paleo fan so my shakes, whether post workout or not, are simply GNC AMP protein with 1–2 tbsp. of natural peanut butter.

I’m sorry to hear that your favorite brand changed their formula but there’s no need to worry – I have some great ideas for you straight out of my kitchen! I know it sounds a bit strange, but I’ve actually made protein shakes with frozen broccoli, a little spinach, some raw coconut and even a little bit of peanut butter. Just as with exercise, imagination will be your only limitation.

Now if you’re drinking this shake at night, you DON’T want a lot of carbs or sugars, so the shakes I make are loaded with fiber and complex carbs. In some instances I’ve sweetened the shake with a touch of Crystal Light or added a tiny bit of sugar free / fat free Jell-O pudding. The first option, when mixed with ice makes a really great Slushee style shake, while the Jell-O creates an awesome tasting thick shake. In both instances the shakes taste awesome and really hit the spot.

I use a few different proteins – my current favorites are the AMP brand I already mentioned and also GNC Egg Protein. Whey digests and processes quite fast while the egg protein digests a bit slower. By combining these two you get a sustained release of protein and feel fuller for longer.

I think the big thing people need to get over is exactly what can go in a blender. The answer is anything really. I’ve used sesame and flax seeds, various oils, avocado, different fruits, a dash of heavy or whipping cream and all kinds of vegetables. While you’d think the vegetables would taste bad or overpower the flavor, they don’t at all. In fact in many cases unless I told you that I used them you wouldn’t even know! So it’s really a great way to make a meal replacement shake that I’d bet is far superior to what you used to drink. The most important thing to remember and watch out for is calorie content. You could easily turn a shake into a mega calorie bomb so be mindful of what and how much you add into yours. Okay? I’m excited for you Janet. I think once you start experimenting you’ll be making some incredible shakes!

Good luck – and if you have a question – please just click here. I’d love to help you!