The most popular item ever published on this website is my original Super Smoothie Recipe.
This recipe was inspired by the Sustagen diets that enabled sustained a hardy bunch of runners to trot almost non-stop all the way from Auckland to Wellington about 1972. That race was won by Max Telford who consumed up to 14,000 calories during a running day.
The Super Smoothie is packed with the nutrients and calories that an athlete needs for sustained exercise and recovery and in a form that is easily and quickly digested. The Super Smoothie is ideal for anybody who needs to get nutrients into the body. Pregnancy, breastfeeding, convalescing after illness or injury, coping with chronic illness and combating the frailty of old age. The teenage growth spurt is a perfect time for a daily Super Smoothie.
Here is the latest Super Smoothie Recipe:
Optional Highly Recommended Extras
While these additional extras are geared principally for athletes, they are all of benefit for others. For example; studies have shown pleasing gains in muscle strength in the elderly from creatine supplementation.
Here they are in order of preference:
(Please read the blurb on the product pages of my website store to learn more about how each of these assist with boosting performance. Actual need varies by athlete and event. I am able to assist you with determining your exact needs).
Spread your nutrient intake over the day, rather than to take the lot in single big hit.
How to use the Super Smoothie
Breakfast
It is perfect for breakfast for the person in a hurry. If additional calories are required, then add a Weetbix or two, or porridge and blend it in. This makes it just like Sanitarium Up and Go ready made breakfast drink; but way more nutritious!
As a meal substitute
If you are ill and having trouble eating or keeping food down, then a liquid meal may ideal. You may need to experiment with the ingredients, such as the egg which may cause some problems with people who have poor digestion.
To prevent or reverse muscle wasting and immune support
Protein supplementation reduces wasting during serious illness like cancer. It has been shown to bolster the immune system. The Super Smoothie is protein on steroids (Sorry - bad term!).
To reduce age-related weakness and wasting
Many elderly are so nutrient deficient that even an extra daily chocolate milk drink may improve the health of an elderly person! The Super Smoothie is much, much better than that! .
For Children and Teenagers
(Without the added extras for athletes). During a growth spurt - plus school sport etc - the need for rich supplies of nutrients skyrockets. The Super Smoothie with the Douglas Ultra Protein will do the job. Give it as a treat between meals, including as an after school snack.
Athletes
Take one Super Smoothie about 2 hours prior to a training session or contest and within an hour of finishing. It can be used to fortify meals, replacing unhealthy desserts and snacks. The more nutrient-packed food that is consumed, the more one can train and the better the recovery.
During Extended Competition or Training
The Super Smoothie with Douglas Ultra Protein is perfect for recovery between competition in a tournament event that requires intense effort several times a day and/or over several days. It also perfect when doing endurance events that go on for many hours, such as 24 hour runs or bike rides.
When using the Super Smoothie for this kind of purpose, reduce any ingredients that may slow digestion or cause premature bowel activity - The egg and the berries and possibly the flax oil. It is recommended that you use the Balance Recovery Stack to aid recovery and hydration.
Nutrition on the Go!
I like to use protein as the base and then add small amounts of other nutrients for nutrition during very long events, or when doing multi day hikes. This formulation is very quick and easy to digest. It can be mixed at home and divided up as individual servings in sealed plastic bags. All that is then needed is a light plastic decanter and some water which you can get along the way. The Super Smoothie servings can be quickly mixed and drunk and goes well with snacks, like dried fruit.
Light weight and packed with nutrition!
How often and how much?
It depends. Take in a cup or two worth of Super Smoothie about every half hour to one hour (How much and how often depends on the nature of the physical activity, including the intensity and duration) so that there is a process of continual digestion. Just be aware that the higher the physical effort, the slower the digestion. This is further complicated when running because the gut slaps back and forth. Cycling and kayaking make for much easier digestion, so if it is a multi-sports event, most of the eating and drinking is during the cycling and kayak legs and much less so during the running.
If there is a lot of sweating, then drink plain water about 20 minutes into the Super Smoothie and about 10 minutes before the next Super Smoothie.
Practice and Practice and Practice!
If you plan to use the Super Smoothie in competition, or anything else for that matter, then you must practice using the exact formulation over and over again in training. You should also enter less important events and test the formulation under real race conditions. Keep tweaking the recipe so that you get it perfected to suit your special digestive quirks.
Hot weather - Cold Weather
If the conditions are cold, make up the Super Smoothie more concentrated. If the conditions are stinking hot, then you make the mix much more dilute so that there is more water taken in during any hour. Drink between Super Smoothies as required.
What else is needed for optimum nutrition?
Other than the Super Smoothie and a balanced diet, little else is needed by all (Athletes, the elderly, the infirm, teenagers and so on) for super nutrition. That's all! Of course, there are people with special needs that require special diets, that the advice on this page simply won't suit and I will do my best to assist if contacted.
How to Measure the Benefits
Some people worry about getting fat, others want to lose fat. Others want to pack on the muscle. Everyone wants to be properly hydrated. An effective nutrition programme will optimise body fat percentage, lean muscle, bone and body hydration. The most convenient way to do this is with the Salter 9106 Body Composition Scales. These are remarkably accurate and very motivating. I am selling these way, way under their retail price of NZ$140. I want all of my clients to have one in their home. I want them to see the benefits of following my advice about health and fitness. I want them to share their body composition results with me, no matter where in the world they live, so that I can help them further and do so on the basis of useful and accurate information.
Got the idea? Well, what are you waiting for? Go for it!
This recipe was inspired by the Sustagen diets that enabled sustained a hardy bunch of runners to trot almost non-stop all the way from Auckland to Wellington about 1972. That race was won by Max Telford who consumed up to 14,000 calories during a running day.
The Super Smoothie is packed with the nutrients and calories that an athlete needs for sustained exercise and recovery and in a form that is easily and quickly digested. The Super Smoothie is ideal for anybody who needs to get nutrients into the body. Pregnancy, breastfeeding, convalescing after illness or injury, coping with chronic illness and combating the frailty of old age. The teenage growth spurt is a perfect time for a daily Super Smoothie.
Here is the latest Super Smoothie Recipe:
- Whey protein
- One scoop per person.
- Douglas Laboratories Ultra Protein - Plus
- This is the perfect source of vegetable protein, vitamins, minerals and digestive aids for addition to a liquid meal.
- Add half to one scoop.
- Ultra Protein is designed for vegetarians, pregnant and nursing mothers; but is also perfect for athletes seeking rapid recovery with maximum gains in strength and stamina.
- The addition of Ultra Protein is perfect for an athlete in hard training or intense competition, or a person who has been severely debilitated by illness or injury.
- Take care with concentrations if the digestion is weak - give the body time to get used to it by starting with lesser and more diluted amounts.
- Flax oil
- One dessert spoon of Flax Original or Flax Balance.
- Dark Berries
- Here in NZ you can get Pams Frozen Berries, or berries from Moore Wilson's for good value. Get the really dark berries and generally avoid any "Smoothie Mix" which tends to be poor quality berries.
- One cup.
- Ripe Banana
- Optional
- And any other fruit you like to add
- Load-up Fruitful Greens
- One scoop of this optional extra adds the antioxidant capacity of five fruit and vegetable servings
- One scoop
- Fresh Free Range Egg (raw)
- Wash the egg in warm, soapy water, or water with a tablespoon of bleach added and dry before cracking it open. This minimises the already tiny risk of salmonella infection.
- Add the egg towards the end of the blending of the mixture to minimise damage to the delicate eggs proteins.
- Add a little water, apple juice, yogurt, milk, coconut cream or whatever suits you best as a nutritious liquid to dilute the mix.
- Blend well, adding the egg towards the end of the process.
Optional Highly Recommended Extras
While these additional extras are geared principally for athletes, they are all of benefit for others. For example; studies have shown pleasing gains in muscle strength in the elderly from creatine supplementation.
Here they are in order of preference:
(Please read the blurb on the product pages of my website store to learn more about how each of these assist with boosting performance. Actual need varies by athlete and event. I am able to assist you with determining your exact needs).
- Creatine
- Use as per the instructions, but on the lower side.
- L-Carnitine
- Use as per the instructions.
- HMB (Hydroxy Methylbutyrate)
- Use as per instructions.
- Balance Sports Multi
- Use as per instructions.
- Balance Elite Fuel Supply
- This is a good quality sports drink that you make up yourself. It is very good value. This can be used during competition. You may consider adding 50% Balance Recovery Stack - experiment during training.
- Coenzyme Q-10
- One per day in the morning.
- ICL Algotene or Lifestream Astazan
- Two per day of either, or a mix of each.
- Balance Recovery Stack
- Use this daily before and after training and competition. This is my most trusted pre and post exercise recovery drink. It contains all the main nutrients required by an athlete in hard training and competition. It can be taken within the half hour of competition and even during; but practice with it to be sure you can handle it well. The Super Smoothie is best taken two hours before training and competition (depending on the expected intensity), so the Balance Recovery Stack is what to use closer and during exercise.
Contact me if you need assistance working out what is the best mix of nutritional supplements for your particular needs.
How to use the Super Smoothie
Breakfast
It is perfect for breakfast for the person in a hurry. If additional calories are required, then add a Weetbix or two, or porridge and blend it in. This makes it just like Sanitarium Up and Go ready made breakfast drink; but way more nutritious!
As a meal substitute
If you are ill and having trouble eating or keeping food down, then a liquid meal may ideal. You may need to experiment with the ingredients, such as the egg which may cause some problems with people who have poor digestion.
To prevent or reverse muscle wasting and immune support
Protein supplementation reduces wasting during serious illness like cancer. It has been shown to bolster the immune system. The Super Smoothie is protein on steroids (Sorry - bad term!).
To reduce age-related weakness and wasting
Many elderly are so nutrient deficient that even an extra daily chocolate milk drink may improve the health of an elderly person! The Super Smoothie is much, much better than that! .
For Children and Teenagers
(Without the added extras for athletes). During a growth spurt - plus school sport etc - the need for rich supplies of nutrients skyrockets. The Super Smoothie with the Douglas Ultra Protein will do the job. Give it as a treat between meals, including as an after school snack.
Athletes
Take one Super Smoothie about 2 hours prior to a training session or contest and within an hour of finishing. It can be used to fortify meals, replacing unhealthy desserts and snacks. The more nutrient-packed food that is consumed, the more one can train and the better the recovery.
During Extended Competition or Training
The Super Smoothie with Douglas Ultra Protein is perfect for recovery between competition in a tournament event that requires intense effort several times a day and/or over several days. It also perfect when doing endurance events that go on for many hours, such as 24 hour runs or bike rides.
When using the Super Smoothie for this kind of purpose, reduce any ingredients that may slow digestion or cause premature bowel activity - The egg and the berries and possibly the flax oil. It is recommended that you use the Balance Recovery Stack to aid recovery and hydration.
Nutrition on the Go!
I like to use protein as the base and then add small amounts of other nutrients for nutrition during very long events, or when doing multi day hikes. This formulation is very quick and easy to digest. It can be mixed at home and divided up as individual servings in sealed plastic bags. All that is then needed is a light plastic decanter and some water which you can get along the way. The Super Smoothie servings can be quickly mixed and drunk and goes well with snacks, like dried fruit.
Light weight and packed with nutrition!
How often and how much?
It depends. Take in a cup or two worth of Super Smoothie about every half hour to one hour (How much and how often depends on the nature of the physical activity, including the intensity and duration) so that there is a process of continual digestion. Just be aware that the higher the physical effort, the slower the digestion. This is further complicated when running because the gut slaps back and forth. Cycling and kayaking make for much easier digestion, so if it is a multi-sports event, most of the eating and drinking is during the cycling and kayak legs and much less so during the running.
If there is a lot of sweating, then drink plain water about 20 minutes into the Super Smoothie and about 10 minutes before the next Super Smoothie.
Practice and Practice and Practice!
If you plan to use the Super Smoothie in competition, or anything else for that matter, then you must practice using the exact formulation over and over again in training. You should also enter less important events and test the formulation under real race conditions. Keep tweaking the recipe so that you get it perfected to suit your special digestive quirks.
Hot weather - Cold Weather
If the conditions are cold, make up the Super Smoothie more concentrated. If the conditions are stinking hot, then you make the mix much more dilute so that there is more water taken in during any hour. Drink between Super Smoothies as required.
What else is needed for optimum nutrition?
Other than the Super Smoothie and a balanced diet, little else is needed by all (Athletes, the elderly, the infirm, teenagers and so on) for super nutrition. That's all! Of course, there are people with special needs that require special diets, that the advice on this page simply won't suit and I will do my best to assist if contacted.
How to Measure the Benefits
Some people worry about getting fat, others want to lose fat. Others want to pack on the muscle. Everyone wants to be properly hydrated. An effective nutrition programme will optimise body fat percentage, lean muscle, bone and body hydration. The most convenient way to do this is with the Salter 9106 Body Composition Scales. These are remarkably accurate and very motivating. I am selling these way, way under their retail price of NZ$140. I want all of my clients to have one in their home. I want them to see the benefits of following my advice about health and fitness. I want them to share their body composition results with me, no matter where in the world they live, so that I can help them further and do so on the basis of useful and accurate information.
Got the idea? Well, what are you waiting for? Go for it!
Do you have a question?
Email Gary: gary at myotec.co.nz (Replace the "at" with @ and remove spaces). Please include any relevant background information to your question.
Email Gary: gary at myotec.co.nz (Replace the "at" with @ and remove spaces). Please include any relevant background information to your question.
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