“Martylent” is my protein shake concoction that I sometimes use before hitting the gym or as a light lunch or snack at work to help overcome the temptations of the cookie jar.
You don’t have to follow this recipe exactly, but you can use my recipe as a starting point if you want to amp up your protein shake.
As a general rule, whole foods are ideal, but sometimes it’s nice to have something easy and portable that doesn’t require a lot of preparation. I also find it handy to add some supplements to a “meal” to make sure you take them rather than having to remember to swallow a bunch of pills.
I have tried some of the commercial meal replacement powders, but find that I don’t tolerate the inulin fibre that they often use. They are also full of chemical ingredients and are also very palatable, so you end having three of them at once, which sort of defeats the purpose.
This recipe is designed to provide some of the nutrients that I find harder to get (i.e. potassium, magnesium, choline and glycine) along with a solid amount of protein before I go to the gym.
Pretty much every meal replacement is based on some variant of protein powder. I use a high-quality unflavoured New Zealand protein powder from happy grass-fed cows.
I’m a sucker for chocolate and peanut butter, so I added a bit of both with some cocoa powder and peanut flour to the recipe. These ingredients both taste great and provide a substantial amount of micronutrients, however, the defatted peanut flour doesn’t provide the fat.
I find it easy to consume a lot of peanut butter if left alone with a jar (I know I’m not the only one). The addition of peanut flour gives me that peanut fix without the energy-dense calories that come with the peanut butter.
Most people struggle to get enough potassium, so I’ve added some potassium citrate powder. Taken in a shake like this you don’t even notice the taste. I think it absorbs better with the other food as opposed to taking it as a supplement separately.
Most people don’t get enough glycine because most people don’t enough of without consuming a lot of connective tissue and is great for sleep, mood and brain function.
I have tweaked the ingredients so that if you were to get all your calories from three shakes per day, you wouldn’t exceed the upper limit for any of the supplements which means you are also unlikely to get any digestive issues.
Adding raw egg might sound weird, but it adds some highly bioavailable protein and choline and selenium from the yolks which are hard to get if you don’t eat eggs. The taste of the egg is covered pretty well by all the other flavours, and I think it improves the consistency. I usually don’t add the egg when I have it at work.
Lastly, I add coconut water. It has a sweet taste to balance out the other flavour of the concoction. Coconut water also has a great nutrient profile. It adds 9g of carbs which isn’t a concern for me as my blood sugars are fine these days. If you have diabetes and are trying to stabilise your blood sugar you might want to use water instead.
Some ‘keto’ meal replacement shakes use fats like cream or avocado oil. However, this doesn’t align with my goals. It also decimates the nutrient density profile. However, if your goal is therapeutic ketosis then you could add cream instead of the coconut water. I have included the nutrient profiles for these variations for your information.
I make the mix in batches as required which is once or twice a week. Having something quick and easy and relatively healthy prevents me from going in search of less ideal foods when I’m strapped for time.
- Weigh out each of the ingredients in a large container on a food scale, put the lid on and shake the container. You can use a blender, but I found this is not required for smaller batches. It’s good to do smaller batches if you are still tweaking your recipe.
- Leave the container in a prominent place at home or take to work so you have an easy meal replacement option to default to if you are feeling lazy and tempted to go for something less ideal.
- When you need an easy and quick meal, grab a shaker bottle, throw in an egg, two scoops of the protein mix, fill rest of shaker bottle with coconut water, shake and drink.
- Note: If you don’t have the egg or coconut water you can go without those.
The table below shows the recipe for the mix that does me for about five shakes.
|Potassium Citrate Powder||7||g|
Daily mix – nutrient-dense
The daily mix with two scoops of the mixture with an egg and coconut water is shown below.
|Egg, Whole, Raw, Fresh||1||large|
|Coconut Water, Fresh Liquid from Coconut||1||cup|
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.