This Super Shake Promotes – Weight Loss, Muscle Gain, & Increased Energy

In the book “Warrior Cardio” Martin Rooney the founder and CEO of Training for Warriors, gives us a list of 20 foods for “warriors of any kind.” The food list includes items that are filled with nutrients and should be included in your everyday diet no matter what the goal – weight loss, muscle gain, or increased energy.

Protein

1. Whole Eggs
2. Lean Meats, poultry, and game
3. Fatty Fish
4. Fermented Soy

Legumes

1. Beans
2. Lentils

Vegetables

1. Tomatoes
2. Spinach
3. Cruciferous Vegetables (eg. Broccoli, cabbage, cauliflower, Brussel sprouts)

Fruits

1. Avocados
2. Citrus (Oranges, Grapefruit, etc)
3. Berries (Raspberries, Blueberries, Blackberries, Strawberries, Cranberries)

Starches and Whole Grains

1. Sweet Potatoes/yams
2. Quinoa
3. Amaranth

Good Fats

1. Nuts (and nut butters)
2. Seeds (flax, hemp, chia)
3. Olive Oil

Drinks

1. Water
2. Green tea

The Warrior 20 is packed with nutrients and will help almost you build muscle, burn fat, and blast through your workouts.

“Super Shake”

Here’s a recipe that you can use to make a delicious and nutritious meal or snack

Step 1 – Add ice
Step 2 – Pick a fruit from the Warrior 20
Step 3 – Toss in Spinach
Step 4 – Add a scoop of protein
Step 5 – Select a nut or seed
Step 6 – Add liquid (water, green tea, unsweetened milk alternative)
Step 7 – OPTIONAL – Add a topper such as dark chocolate, ground coffee beans, coconut, or cinnamon.

Exp.

Chocolate Peanut Butter Shake

• Chocolate flavored protein powder
• 1-2 Tbsp Natural Peanut Butter
• 1 Tbsp nuts
• 1 Tbsp flax meal
• 1 c Unsweetened Almond milk (or water)

Try this sample shake or make your own and be sure to share it with us!

For more information on the Warrior 20 you can check out Martin Rooney’s “Warrior Cardio.”
 

Interested in getting lean before 2016? Click to learn more about our 30-Day Lean Before 2016 Starter Challenge.