Shake It Up With These Five Main Ingredients

You have just invested in a new Bullet blender, pulled it out of the box and hooked it up. You have even tested it to see if it’s running. It is. Makes the really cool whooshing sound and everything. Now that you are completely inspired to get fit and prepare for the gym with impressive and tasty shakes, you have to figure out what to actually put into the shakes.


There are so many recipes out there to research and break in (hopefully not break) your blender, therefore it is a hard decision to make when choosing the golden recipe. The truth of the matter is, that there IS no golden recipe. There is no one-for-all shake that gives gains, slims down fat, tones your muscles, and makes you fit. There are no magic ingredients that do wonders for you no matter whether you are a man or a woman, if you are fit or not, active or not. A fact is a fact, no matter how disappointing it is, there is no perfect shake.

There are, however, great ingredients. These ingredients are a good place to start as a baseline of what to begin putting in that blender to make tasteful, healthy, and profitable shakes. Try and keep some, if not all of these ingredients stocked up in your kitchen, to be ready for a shake anytime that you need it, whether it is before or after a workout, or during the day as a meal replacement.

With our list of these five ingredients, you can be sure that, of course depending upon the combination, that you can pour a tasty and healthy smoothie every time.

Here is our list of five must-have ingredients that can make any shake a good one:


This easy to reach and widespread ingredient found all over the world is a great addition to any shake, and can also simply be drunk on its own with a bit of skim milk. It has almost absolutely NO preparation time, just a peel away to be ready to pop in the blender (of course, you are welcome to cut it into pieces for space).

Bananas are loaded with potassium, calcium, and magnesium. Paired with skim milk, which contains vitamin B12, the vitamin C in bananas cover you for boosting your immune system and keeping you awake, happy and your stomach healthy.

Banana shakes are also known to be beneficial for lowering your blood pressure. The great thing about this ingredient, as well, is that it can be used for either weight loss or healthy weight gain, depending on your overall health goal.

Combination of ingredients used with bananas: milk, ice, almonds, almond/peanut butter, etc.


There is a reason why green smoothies are really beneficial and can be seen at any local smoothie shop. Spinach has LOADS of benefits, for general health, and before and after a workout. This ingredient is packed with nutrients like iron, vitamin K, vitamin C, glutathione, and lutein.

Pairing a spinach shake with citrus fruits actually increases your ability to absorb the nutrients that spinach contains. These green smoothies can also include kale, lettuce, collard greens, and parsley. Pairing these green ingredients with pears, avocados, mangos, apples, or bananas pack a punch that can provide you with loads of benefits like different vitamins that you normally don’t see elsewhere, such as beta-carotene, fiber, zeaxanthin, etc.

3.Almond butter or peanut butter

Putting almond butter in your shake instead of peanut butter increases your intake of vitamin E and iron, but both contain similar nutritional properties.

They both contain serious heart-healthy amounts of monounsaturated fats, though almond butter takes the trophy on how much exactly. These monounsaturated fats, when paired with a relatively healthy diet, are responsible for lowering your blood cholesterol levels, which can also have an effect of reducing your risk of having heart disease or experiencing a stroke.

These kinds of butter are also a great source of fiber, which is something that most Americans don’t get enough of. Fiber is important for maintaining a healthy weight, among other things, like lowering your risk of chronic diseases.


Though this might be one of the most obvious ingredients, it is often overlooked because of course, sometimes it isn’t completely necessary. Protein, with the most common being whey, is important in the recovery of muscles and preventing soreness for the next day after a workout. It is a good source of protein with low carbs and amino acids. When you put some of this in your shake, it is a good substitute for animal protein if you are a vegetarian or vegan.

You can get your protein from protein powder, as well as Greek yogurt. The yogurt can not only make your shake taste good, it is also loaded with protein and gives your shake more cream and helps it go down smoother, putting the “smooth” in “smoothie.”

5.Chia seeds or Flaxseed

This ingredient is great for a power smoothie or an addition to your green smoothie. They don’t taste like much but have a slightly nutty taste. If the texture of the smoothie is too gritty, you can ground them beforehand.

These seeds are really beneficial to the body, whether you are using it for a workout or for your general health, they contain essential omega-3s, which are responsible for keeping your heart healthy. They also are packed with fiber, which can help you lose weight. They are also responsible for being an energy booster, which is coherent with the origination of the meaning of the word “Chia,” from the Mayan language, which is translated into “strength.”

The perfect combination of a smoothie for your palate, needs, and nutritional aspects is out there, you just have to keep trying until you find it. These ingredients are compatible with skim milk, which is a go-to alternative, rather than ice cream, heavy cream, or fatty milk, which if you’re not careful, can easily make its way into your shake if you do not specify then otherwise.

If you are making these shakes at home, at the versatility and independence of your own hands, then it is much easier to control exactly what goes into your shake. Being able to know and supply your own ingredients to your daily shake is an important aspect of preparation and general health intake. You can be as creative or basic as you would like, with hundreds of millions of recipes out there, or combining ingredients to make your own personal shake, you can find the perfect combination that fits not only your needs, but also your tastes and preferences towards your goals.

There are so many options out there to vary the needs and purpose for a shake. If you need a shake as an entire meal replacement, there are certain ingredients that can give you that full feeling, or if you need more vitamin C, you can focus solely on fruit. Depending upon your main goal and what you are trying to achieve, you can easily adhere and change up the ingredients in your shakes to match exactly what you need or help you get what you need. Just based on the ingredients, you can turn a normal shake into a power shake, and make it just as important as your normal diet and food intake.

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