The Super Shake Guide - True Conditioning

The Super Shake Guide


The Super Shake Guide

February 24, 2023

Written by: True Conditioning


Making a smoothie should be easy – but so often we get caught up in figuring out what goes in it, that we just skip the smoothie all together and opt for an “easier” meal.


Follow this quick step-by-step guide to take the thinking out of this process and prepare you for success!

The 6-Step System

STEP 1: Pick a liquid

  • Water
  • Almond milk (unsweetened)
  • Cow’s milk
  • Cashew milk (unsweetened)
  • Iced green tea
  • Coffee (for a morning shake)
You can also add crushed ice if you want a frosty shake, or leave it out. The less liquid you use, the thicker the shake will be.

STEP 2: Pick a Protein Powder

  • Whey protein
  • Egg white protein
  • Rice protein
  • Pea protein
  • Hemp protein
  • Other proteins or protein blend
Find a protein supplement that you digest well and enjoy the taste of. You can also use plain Greek yogurt or cottage cheese instead of protein powder.

Have you tried our True Conditioning Vegan Vanilla or Chocolate Protein Powder?

Packed  with 20 grams of protein per scoop, our vegan protein powder is made from pea, brown rice, hemp and flax seed and is completely dairy, gluten and soy free!

Get 15% off your first order with the promo code: TRUENUTRITION

STEP 3: Pick a Fruit

  • Berries
  • Bananas
  • Pitted cherries
  • Apples
  • Pineapple
  • Mango
  • Papaya
  • Powdered fruit supplement
You can use any fresh or frozen fruit that you like.

STEP 4: Pick a Vegetable

  • Dark leafy greens: spinach / Swiss chard / kale
  • Cooked pumpkin or butternut squash
  • Cooked sweet potato
  • Beets
  • Cucumber
  • Celery
  • Powdered greens supplement  *(available in studio!)

Spinach and celery are a good start if you’re looking to add more greens into  your diet as they are virtually flavourless in your shake. Canned pumpkin is great too and goes well with vanilla. When using beets, try roasting and removing the skin first. They go well with chocolate.

(*Our True Conditioning Green supplement is packed with antioxidants and is made from spirulina, kale, spinach + more! Get yours!)

STEP 5: Pick a Healthy Fat

  • Walnuts / cashews / almonds
  • Peanut, natural peanut butter, other nut butters
  • Flax, hemp, and chia seeds
  • Coconut milk
  • 1/4 to 1/2 avocado

Use 1-2 thumbs of fat, depending on your needs. Avocado will give your shake a creamy consistency.

STEP 6: Blend!

If you want to get fancy, sprinkle something on top of your shake. A little goes a long way. Try shredded unsweetened coconut, granola, or Cinnamon which goes along with vanilla and pumpkin. Add oats if you need extra carbs, or yogurt if you want more protein and smoother consistency.

We hope your found this smoothie guide helpful! Tag your @true_conditioning to show off your high quality protein shakes!

Download Our FREE Smoothie Recipe Guide!

Get a head start making your smoothies, with our free recipe guide. If you like them feel free to download more of our guides here.