Shakes vs. Smoothies

You’re probably thinking, “What’s the difference?” Well, it’s one of those nuances that separate fitness-minded people from sedentary folk.

Bet you didn’t know that?

I didn’t either until our executive editor, Diane Hart, corrected me at a one of our brainstorming sessions (nearly two and half years ago, when I was still learning the ins and outs of the fitness industry). There I was pitching a story to her about the benefits of protein “smoothies” when she stopped me mid-sentence to inform me that there’s a kind of unofficial lingo amongst fitness models: They drink ‘shakes’ not ‘smoothies’, she said. I thought, isn’t that kind of trivial? I likened it to fashionistas who insist that beige is totally different from white. Come on, really?

But then I got to thinking about the rationale behind it, and it does make a lot of sense...

Active people who train on a regular basis have nutrition habits that need to be different from sedentary people, particularly the food you eat around your workout – before, maybe during, and after. It is these meals that deserve special attention because they can make or break your results. According to one my trusted sources, sports dietitian, Heidi Skolnik, co-author of Nutrient Timing for Peak Performance (Human Kinetics, 2010), the meals you eat around your workout are considered “fuel”, which is different from regular meals. Special attention should be paid to timing of your intake of fuel as well as the nutrient profile. For example, pre-workout fuel calls for a carbs and a bit of protein that sit well in your stomach (not too much fiber!) whereas post workout fuel may call for quick-absorbing carbs and high quality lean protein (hello shakes!). Meals that you eat at the rest of times, lunch, dinner, or breakfast (not around your workout, says Skolnik) are more balanced with healthy fats and fiber. So an avocado smoothie made with say leafy greens, almond milk and rolled oats would be considered more of a ‘meal’ in the form of a smoothie. (Still with me?) It is recipes like these that are often recommended by dietitians as a meal replacement for busy people on the go – just like my gal pal and roommate, Michelle (that's her pictured above to my right). Michelle is a full-time nurse and yoga devotee, and has a daily ritual of making a big green smoothie every morning before dashing off to the hospital. There’s no protein powder in her smoothies but they deliver a mega dose of vitamins from an ever-changing mix of leafy greens and fruits (yesterday’s was a blend of kale, apples, ginger, and carrots). Her smoothies are so energizing! But I know that I need more protein in my diet in order to build that muscle that I’m after so when I get my chance at the blender, it’s a shake for me.

Because shakes are training fuel.

Often made with whey protein powder, shakes are an important part of an active diet. They do the job of refueling your body quickly and effectively so that your muscles repair and grow. There are also pre workout shakes that require more carbs for energy. All you need to do is mix a scoop of high quality protein powder with a cup of liquid (low-fat milk or water) for a basic shake. Depending on your goals and training intensity, you can add additional ingredients like berries or performance-boosting supplements. Right now, I love adding beta-alanine to my preworkout shakes, as it seems to give me that extra gusto I need for cardio. There are so many ways to make a protein shake! So many, in fact, that Oxygen features a new recipe every month in our Shake of the Month section – cause we know that a fit girl needs variety in her life to stick to a clean diet.

I love experimenting with new shake (and yes even smoothie) recipes so feel free to share yours!