Supercharged Sips
Boost your nutrition by supplement stacking your daily beverages. Plus, my recipes for an optimized morning matcha, afternoon smoothie and bedtime latte.
There is nothing I love more than convenience, except for efficiency.
I firmly believe that certain experiences in life warrant the luxury of time — traveling, connecting with loved ones and pursuing passions that light you up.
Errands, admin and waiting in line are not among them. To counteract these drains of my energy, much of my life is on auto-pay, auto-replenishment and same-day delivery.
I also gravitate towards products and services that get the job done brilliantly, but with less time, effort and resources.
My workout at Platefit on a vibrating plate packs in cardio and weights into a 27 minute class (with bone building and a lymphatic flush as a bonus).
My Symbiome skincare maximizes results with minimal ingredients (thanks to hardworking ferments that unlock nutrients and bioavailability).
My injectable peptide stack expedited my shoulder recovery and shaved off months in physical therapy.
What can I say? I love finding ways to optimize. And, my daily beverages are no exception.
While I strongly advocate for getting essential nutrients from real, whole foods in a balanced diet, I have no problem making my beverages work a little harder.
Below are three drink recipes currently on rotation that supplement my diet and boost my energy during this very busy business sprint.
Brain Booster
I know it’s cliche to live in Venice and talk about matcha but here we go. Since giving up coffee, my special matcha mix is the morning ritual that sets me up for success.
This ceremonial green tea is high in antioxidant catechins and rich in L-theanine (a calming amino acid) which balances out the caffeine for alertness and focus without the jitters. I add maca for energy and adaptogenic properties (for stress) as well as a specific type of collagen that has studies to show it supports healthy skin1 and bone2.
On days when I need extra brain power (literally, always), I have been popping a Thesis nootropic to clear the cob webs and turn it up a notch.
Matcha Mix
1 serving ceremonial matcha green tea (Pique, Mizuba, Cap Beauty)
1 scoop collagen (Whole Body Collagen with Verisol and Fortibone)
1 teaspoon organic maca (Navitas)
5g of creatine* (Thorne)
Hot water
1/2 cup frothed coconut or almond milk (Three Trees)
Stevia to taste (optional)
Sprinkle of cinnamon (optional)
Whisk matcha, collagen, maca, (creatine if adding) with hot water. Add hot frothed non-dairy milk of choice. Sweeten with stevia and sprinkle with cinnamon.
*or less if you put creatine in your afternoon smoothie for a daily intake of 5g
Afternoon Delight
A well timed smoothie in the afternoon can keep your energy up and help you get more protein. Just stay away from the branded influencer smoothies at Erewhon that look pretty yet dent your wallet and send you into sugar shock.
As a post-work out smoothie, the 25g of protein provides the necessary building blocks (amino acids) for muscle protein synthesis. I add creatine to help muscle recovery, and enhance strength and power during resistance training. This is a great time to sneak in fiber for gut health, blood sugar regulation and hormonal balancing. And, it keeps me full for the rest of the day so I can have a light dinner.
Banana Peanut Protein Smoothie
Ice
1 cup of unsweetened almond milk (or other non-dairy)
1/4 frozen banana
1 tablespoon unsweetened peanut butter
1 teaspoon Beeya superfoods (or ground flax seed)
1 scoop vanilla protein powder (Truvani or BodyHealth Power Meal)
5g of creatine* (Thorne)
Sprinkle of granola or dukkah (optional)
Combine all ingredients in a Vitamix and blend until smooth and creamy. Pour into glass. Sprinkle granola or dukkah on top.
*or less if you put creatine in your morning matcha for a daily intake of 5g
Sleepy Time
My New York friends will eye roll at my choice in nightcaps these days but my triumphant Oura ring scores in the morning keep me going. To accomplish everything I want right now and feel vibrant, I protect my sleep at all costs.
Right now I’m loving a bedtime latte which serves both as a rich, chocolate sweet treat (without the sugar) and a wind down ritual. Protein (aka a dose of amino acids) before bed can help with tissue repair and muscle growth. I take my Omega-3 fish oil at night, which can improve sleep efficiency and/or an extra magnesium supplement with my latte.
Chocolate Bedtime Latte
1/3 package of LMNT Chocolate Medley, Mint or Chai electrolytes
1 teaspoon cacao
1/2 scoop chocolate protein powder (Truvani, BodyHealth Perfect Amino)
Hot water
1/2 cup frothed coconut milk
Stevia to taste (optional)
Mix powders. Add hot water and stir until dissolved. Add frothed coconut milk.
The take-away: Don’t drink all of your calories! Opt for nutrient-dense whole foods for most of your diet. However, supercharging your habitual beverages can be a great way to anchor your routine and get consistent benefits from your supplements.
As an integrative nutrition health coach, I begin with diet and lifestyle modifications and find ways for my clients to get their nutrients from whole foods. However, supplementation can be an effective tool, when used correctly.
As a subscriber, you can visit my Fullscript dispensary for 20% off your order of supplements, collagen, protein powders and more!
All writing is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment.