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).
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 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
Whey protein supplementation reduces wasting during serious illness like cancer. It has been shown to bolster the immune system. The Super Smoothie is whey 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 slightly bulks up an old person! The Super Smoothie is much, much better than that! (Add two capsules of Coenzyme Q10 to the daily dose while you are at it).
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 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.
(If taking multiple Super Smoothies, reduce the intake of the nutritional extras - beta alanine, creatine etc to not greatly exceed the label dose guidelines).
During Extended Competition or Training
The Super Smoothie with Infant Formula 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 the ingredients that may slow digestion or cause premature bowel activity - The egg and the berries and possibly the flax oil. For this use, you may add small amounts of the extra ingredients along with the Infant Formula to aid performance and recovery.
Nutrition on the Go!
I like to use whey protein in a generous mix of Infant Milk Formula as the base and then add small amounts of creatine and the others. (Infant Formula is dirt cheap compared to the near identical adult athlete versions). 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. The Super Smoothie servings can be quickly mixed and drunk while on the move.
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 - Other than a balanced mineral supplementation which is achieved via the Active Elements programme. 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 incredibly 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.
Go 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
- Infant Milk Formula
- Infant formula is the perfect source of calories for addition to a liquid meal. I prefer the "Toddler's" formula.
- Add as much formula as is necessary to provide nutrient-packed calories. Excellent value!
- An athlete or a person who has been severly debilitated thorugh illness or injury may add 3-4 dessert spoons at a time. But take care with concentrations and give the body time to get used to it by starting with lesser amounts.
- Flax oil
- One dessert spoon
- Dark Berries
- Here in NZ you can get Pams Frozen Berries for good value. Get the really dark berries and avoid their "Smoothie Mix" which tends to be poor quality berries.
- One cup
- Ripe Banana
- Optional
- And any other fruit you like to add
- Load-up Berry or Fruitful Brights
- 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 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
- One small teaspoon
- Beta-Alanine
- 1/3 Tsp
- L-Carnitine
- Break open a capsule and add to the Super Smoothie
- HMB (Hydroxy Methylbutyrate)
- 1/3 teaspoon
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 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
Whey protein supplementation reduces wasting during serious illness like cancer. It has been shown to bolster the immune system. The Super Smoothie is whey 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 slightly bulks up an old person! The Super Smoothie is much, much better than that! (Add two capsules of Coenzyme Q10 to the daily dose while you are at it).
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 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.
(If taking multiple Super Smoothies, reduce the intake of the nutritional extras - beta alanine, creatine etc to not greatly exceed the label dose guidelines).
During Extended Competition or Training
The Super Smoothie with Infant Formula 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 the ingredients that may slow digestion or cause premature bowel activity - The egg and the berries and possibly the flax oil. For this use, you may add small amounts of the extra ingredients along with the Infant Formula to aid performance and recovery.
Nutrition on the Go!
I like to use whey protein in a generous mix of Infant Milk Formula as the base and then add small amounts of creatine and the others. (Infant Formula is dirt cheap compared to the near identical adult athlete versions). 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. The Super Smoothie servings can be quickly mixed and drunk while on the move.
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 - Other than a balanced mineral supplementation which is achieved via the Active Elements programme. 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 incredibly 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.
Go 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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