World’s Greatest Smoothie

Filed under: General Health, Nutrition, Recipes

Ok, so the title might be a little bit of hyperbole/subject to personal opinion, but this past week I came up with this delicious new smoothie that I have been having before I train. As you guys probably know, I am making a conscious effort to eat less dairy, with my only source being a 16oz Greek yogurt per day.

This has made my choice of smoothies more limited as I no longer personally use cottage cheese as my base. I do want to say that I don’t think some cottage cheese consumption here and there is a problem, it is just something I am trying, at least for a while.

This is a pre-training smoothie, consumed about 1.5 hours before I train, so it isn’t too large either. Without further ado:

Apple Cinnamon with a Hint of Vanilla

  • 1 gala apple, cored and sliced
  • ~6oz unsweetened vanilla or original almond (or hemp) milk
  • 1 scoop vanilla protein powder
  • 1 tbsp milled flax seed
  • 2 tbsp almonds and pecans
  • cinnamon to taste

Blend it all together and enjoy!

Like I said, I use it pre-training, but it is an any-time snack. If you a guy looking to pack on some serious size, this probably isn’t the smoothie for you, I have tons of other recipes for that situation. If you are someone looking to get or stay lean, or eating to optimize your health, this is a perfect and delicious option.

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Posted on November 16th, 2009 by Brian St. Pierre


  1. Arthur Says:


    On the topic of para-training nutrition (and possibly dove-tailing a bit with your last post on mastering the basics/not being as advanced as you think), how much difference do you think variations in various protocols actually make in terms of results?

    For example, if training habits are all spot on (technique, intensity, deloading as needed, proper exercise selection for goals and body type/structure, etc.) and if overall daily nutrition is solid (chock full of whole, un-/minimally processed foods and ensuring that you hit approximate daily targets for each macro as per your goals, current body comp, activity level, gender, age, etc.), then does the actual source of para-training nutrition actually impact much on any “real-world” level (so long as, again, approximate targets for protein and carbs are hit and jive with your training intensity, volume, and goals)?

    I ask this because some like those who are proponents of Biotest products would have you believe that it absolutely makes a difference and that if all the other stuff is already being done, you’d still be leaving many strength, size, and possibly fat-loss gains on the table without their specifically-sourced and highly-specialized ingredients.

    Others, like Alan Aragon and Lyle McDonald would say that is hogwash to a large degree.

    So if you had to make an honest and educated guess at the approximate percentage of maximum contribution (if any in a real-world sense) from using the most specialized proteins, carbs, acid-buffering ingredients (amongst others), and everything else a company like Biotest would say you need to realize maximal gains, what would it be?

    This question would be assuming that the only difference between lifter A and lifter A prime is that A prime is the same guy doing all the same things with the one addition of the so-called “magical” para-training protocol.

    It would seem like anything less than providing 10 percent greater results or better would not be noticeable for someone who is already at the farthest end of the development spectrum, unless he is actively competing to be tops in the world.

    Logic seems to tell me that no amount of specialized designer nutrients would enhance training performance and subsequent results achieved from recovery to such a degree that I’d be shocked at the difference if switching para-training from something like the shake listed above (as one example) to the top “designer” protocol, with all else being the same.

  2. Eric Lagoy Says:

    Brian, if you have a smoothie, either post or pre, for people looking to pack on some size please share! I could really use a good recipe.

  3. David Says:

    Brian…this isn’t a smoothie (sure you could make it one) but I made this recipe this morning and it was awesome!!

    2/3 cups whole oats (3.5 fat, 35 carbs, 7 protein)
    1 cup unsweatened Chocolate Almond Milk (2.5 fat, 3 carbs, 1 protein)
    1 TBS Navitas Naturals Pure cocoa powder (1.25 fat, 4 carbs, 2 protein
    1/2 TBS walnuts (4 fat, 1 carb, 2 protein)
    2-3 Truvia or Splenda
    Mix throughly and Cook for 2.5 minutes in microwave

    I’m sure you can add a scoop of chocolate protein powder to make it even more chocolate or a scoop of vanilla protein powder to sweeten it up. I just ate it with some egg whites. You could also add some fruit for nutrients and sweetness.

  4. Don’t miss these great links! Says:

    [...] I wrote a recent post about my diet when I’m putting on muscle and one of the things I included was my pre-workout snack.  Brian St. Pierre explains what his version looks like in this article about the world’s greatest smoothie. [...]

  5. Liquid Reese’s & Banana : The Home of Brian St. Pierre Training Says:

    [...] a couple of weeks ago I posted a smoothie that I proclaimed to be the World’s Greatest Smoothie. Obviously that was a little bit of hyperbole, but it is a truly delicious, healthy and convenient [...]

  6. Vanilla Pumpkin Pie: The Best Smoothie Yet? : The Home of Brian St. Pierre Training Says:

    [...] have really been coming up with some absolutely awesome smoothie recipes lately. I have my World’s Greatest Smoothie pretty much daily, and a client of mine gave me an fantastic recommendation for a similar option. I [...]

  7. CrossFit Memphis » WOD: 03/15/2010 Says:

    [...] Apple Cinnamon with a Hint of Vanilla [...]

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  10. Kirmizi Says:

    you should have pneiotrs and carbs to refuel your muscles and then she goes and recommends fats and fibres like cheese, almonds, hummus and peanut butter. thumbs down.i’d get some pneiotrs and carbs without fat in.

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