Here’s a quick 5 minute smoothie you can whip up and have as your breakfast or as your pre-workout snack. The caffeine will give you a good energy boost plus it improves performance, whether at work or in the gym.


1 – 1 1/2 cups water

1 scoop chocolate protein powder

1 scoop vitamin c powder

1 scoop glutamine powder

handful fresh spinach or 1/2 cup frozen (organic is best, less pesticides)

1 tsp instant coffee

2 tsp MCT oil

dash of cinnamon

handful of ice cubes

Add all of the ingredients into a blender and mix for 2 minutes or until thick and consistent in texture.  A few things to note about some of the ingredients:

vitamin c –  a great antioxidant, immune system booster.

glutamine – a great recovery aid, plus protects the stomach lining

coffee – provides an energy boost, appetite suppressant, an ergogenic aid; improves focus and performance

MCT oil – when used properly and in the right amounts (as part of low carb diet), acts as a direct fuel source feeding your brain and/or muscles depending on what you do after ingestion, can help preserve muscle mass while strict dieting.

cinnamon – helps lower blood sugar, triglycerides, and LDL cholesterol (the ‘lethal’ cholesterol) levels, plus it tastes great.


Makes one serving.

Calories per serving: 255 calories (apprx.)

30 grams Protein

5 grams Carbohydrates

13 grams Fat*


*note: 10 grams of fat are from MCT, which would not get stored, but rather used as an energy source.


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