The Fitness Fixer
The Fitness Fixer

Fast Fitness - Healthier Sports Shake

A New Zealand swimmer asked for more sports nutrition. Here is Friday Fast Fitness - quick, good tasting sports shakes - cheaper and healthier than store-bought.

My father and grandfather, (and great-grandfather+) were Ice Swimmers. We all swam all year in open water including several over 20 miles (32km). My grandfather's sure-power recipe was an oily mixture (for future posts). When I raced competitively, I swam 5-7 miles a day, 35-40 miles a week (up to 64km/week). The coach pushed the common fad of eating Jello powder. As a vegetarian I skipped it, and watched other vogue sports food assumptions come and go. Best is real food.

Throw in a blender or other mixer:

  • Clean water
  • Peeled banana
  • Peeled orange with the seeds
  • Some of the well-washed orange peel
  • Raw walnuts or other favorite
  • Some cooked brown rice left from a meal
  • Sweeten with raisins or a prune softened in clean water. Molasses optional. Adds many minerals.
  • Cinnamon powder to level blood sugar


  • For the day of the event, you can substitute tea for the water.
  • Experiment with amounts to get preferred consistency
  • If you want a chocolate shake, add a scoop of unsweetened cocoa powder (unsweetened non-dutched baking cocoa). People with migraine can leave out the cocoa.
  • Don't junk it up with milk, sugar, artificial sweeteners, commercial sports powders.
  • If you use a juicer, put the solids and pulp back in, or you will be drinking sugar water and throwing away the point and the nutrition.
  • Try different fruit - Persimmons, mangosteen, pineapple, melon, berries, your favorite. Raw red beets are an overlooked sweet fitness food good in shakes.
  • For flavors, add a small slice of unpeeled ginger root, washed mint leaves.

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Photo of Jolie and Dad by Paul
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About the Author


Dr. Bookspan is an award-winning scientist whose goal is to make exercise easier and healthier.