Green Shake

July 26, 2013  |  Posted by David Pollitt
Coach Dave's meal replacement green shake
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Six days a week I’m in the gym working with athletes.  Often times I have little time to eat a meal as training sessions are back to back for hours in the evening.  Over time I developed a meal replacement green shake that I used to supplement my energy stores and keep my hunger satisfied during work hours.  As nutrition is a key factor in hockey performance and post workout recovery (see my book DRYLAND for more details), this might be a great addition to your training.

A lot of people comment about my green shake as it’s not visually pleasing and looks like the slim you might find in a swamp rather than something that is actually healthy for you.  In fact my green shake has been a staple in my diet for a while now as it provides me 46 grams of high quality protein, three or more servings of vegetables and one serving of fruit.  When you mix in other nutrients (see the variations below) you can increase the fat content so it rounds out nicely with a balance of carbohydrates, protein and fat.  I enjoy the taste and convenience of this green shake and use it as my “go to” meal not only for work, but in the morning when time is a factor.  Here’s the recipe I mix up in my blender:

  • 1 cup of almond milk
  • 2 cups of water (or three cups of water if you don’t want the almond milk)
  • 2 big handfuls of raw spinach
  • 1 red apple
  • 1 cup of carrots
  • 2 tablespoons of cinnamon
  • 3 tablespoons of chia seeds
  • 5 tablespoons of flax meal
  • 2 big scoops of whey protein powder @ 23grams of protein per scoop.

Other variations I have substituted into the green shake (as an addition, or in place of one or several ingredients):

  • 1 tablespoon of ginger
  • 1/2 cup of celery
  • 1/2 cup of cucumber
  • 1 cup of strawberries
  • 1 cup of blueberries
  • 1 cup of boysenberries
  • 1 cup of watermelon
  • 1 banana
  • 1/2 cup of avocado
  • 2 tablespoons of strawberry jam
  • 2 tablespoons of almond butter
  • 2 tablespoons of peanut butter


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