Mountain Bike Nutrition Made Easy – The Super Shake


One of the secrets to getting good at anything is to learn the secrets and shortcuts. One of the biggest secrets to mountain bike nutrition is to make liberal use of the “super shake”. Your normal smoothie you get at a smoothie shop is little more than “adult onset diabetes in glass” not matter how many supplement powders they throw in there for you. A super shake is a protein shake/ smoothie that is literally a meal in a glass and can act as a quick breakfast or snack throughout the day.

I recently put together a list of 5 super shake recipes I use on a regular basis that I thought you might like. You can download the list by right clicking on the link below and selecting Save As…


Hope you enjoy, feel free to post any super shakes that you use and enjoy.

-James Wilson-

Social Comments:

WordPress Comments:

  1. Mike says:

    Hi James

    Like the idea on the lemon fish oil not thought of that one.

    My favourite shake is:

    2 tbsp Cottage Cheese
    1 Scoop Vanilla Protien
    1 tbsp Udo’s Choice
    1 Handful of fresh Spinach
    1 Handful of Frozen Starberries

    Add water to get the desired thickness. Great way to get some veggies in without really knowing.

    If anyone reading this is freaking out at the Cottage Cheese, just try it. Blended up good and smooth you can’t tell it’s in there. I can’t stand cottage cheese on it’s on but blended in shakes it’s great.

    Reply • March 26 at 4:12 am
  2. cherry says:

    One thing that I have found that works well as a sweetener is stevia. It’s a good alternative to splenda (doesn’t give you the runs if you eat to much of it).

    Its starting to show up in most major grocery stores. Look for the brand name Truvia in the sugar section.

    Thanks for posting that James.

    Reply • March 26 at 5:57 am
  3. Simon says:

    What’s this kefir stuff about? Looked it up on wikipedia. Looks like good stuff. James, do you have a recommendation for a starter pack?

    Reply • March 27 at 1:00 pm
    • bikejames says:

      Kefir is great stuff, kind of like yogurt on steroids. It has more of the probiotics and cultures that make your digestive system work smoothly.

      What do you mean by a “starter pack”? You can find kefir in various flavors at your local health food grocery store type place if that is what you are asking.


      Reply • March 27 at 1:53 pm
  4. Simon Boyce says:

    One site I saw was talking about making your own kefir, using their starter packs. I didn’t realize you could just buy it ready made.

    Reply • March 27 at 5:42 pm
  5. Rob says:

    What is “greens powder”? Some sort of multi-vitamin?

    Reply • May 21 at 2:01 pm
    • bikejames says:

      Kind of…it is powdered vegetables and other “green” foods. Do a google search for “greens powder” and you’ll find some examples. One of the best is BioTests Superfood. You can find it at


      Reply • May 23 at 6:56 am
  6. cherry says:

    Here is one based on a drink called Horchata:

    2 scoops of unflavored or vanilla protein powder
    1 tsp of unflavored fiber
    3 packets of truvia
    1 tsp ground cinnamon
    milk or soy milk

    Blend and drink

    Reply • June 20 at 6:24 pm
    • Barchango says:

      Well as I understand the Horchata is more like a Milkshake of rice with cinnamon, lemon juice, vanilla and could mix with a tsp of condensed milk

      Reply • June 30 at 11:22 pm
  7. mihai says:

    Ah…im a newbie in all this. But the protein powder you mention in some shakes…refers to whey protein powder? or is made from other protein sources?

    Reply • July 17 at 2:38 am
    • bikejames says:

      I recommend and use whey protein or a mix of whey and casein (milk) protein.

      Reply • July 17 at 12:28 pm

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