Fit to Print Volume 23 Issue 2: June 2014 | Page 13

Skylite Cafe

by Jourdan Brown

You Did Build That...
Your Shake, That Is.

The new “Build Your Shake form, available in the Cafe

M

ost people at FI fall into two
categories, those who frequent
the café and those who don't
even realize we have a café. For you
frequent cafe-ers, I am sure you have
noticed our recent renovations. For those
of you who are new to FI or haven't ever
gotten the chance to indulge in one of
Cor's muffins or our delicious coffee, in
the past couple of months we have
completely revamped our café, starting
with the design and culminating with our
new and improved shake menu. The café
is great for simply socializing but is also
a very important part of the gym.
Exercise is essential to achieving a
healthy body and mind, but your diet is
equally if not more important to
achieving that goal. What you consume
throughout the day and especially pre
and post workout makes a huge
difference in the results you see.
If you have ever trained at FI I am sure
your trainer told you about the power of
the protein shake, and you’ve most likely
had one or two. In the fitness world the
protein shake is revered. One of the
reasons for this is because a protein
shake takes considerably less time to
digest and break down as opposed to
eating your protein (i.e. chicken or eggs)
post-workout. That means your muscles
are quickly refueled and can begin
healing from the workout much faster.
Now maybe you have tried a protein
shake in the past and said, “YUCK,
gross…no way I'm drinking another one of
these,” and trust me I had a very similar

experience the first time I
had one. Whatever
combination of protein,
milk and fruit I had the first
time left me put off of
shakes for quite a while.
During that time, I had TJ
Lynch practically dragging
me into the café after a
workout and ordering
shakes for me which I
proceeded to toss out on
my way out of the gym.
But that was all before I
found “my shake.”
What's “my shake” you
ask? Well…it's the
perfect combination of
healthy post workout
ingredients that refuel my body and
also make my taste buds happy. Most
people who are frequent protein shake
drinkers have “their shake” or a few
go-to varieties of “their shake.” For
example, mine is almond milk, RAW
vegan or whey vanilla, and
blueberries. If it is for breakfast I add
some flax and spinach and if it's post
workout I add half a banana. How did I
come up with these combinations?
Well, I tried 5 million combinations
until I found something I like. But don't
worry; we are going to save you the
hassle with our new Build Your Protein
Shake forms.
Let me explain the beautiful
simplicity. You start by writing your
name, your account # and the time
you want to pick up your shake on the
sheet. Next you start to build your
shake. Your first decision is what liquid
you want to use, you can use H2O (not
my personal favorite because of the
lack of flavor, but good for someone
trying to watch their calories), skim
milk – a low-fat alternative to whole
milk, skim plus – skim milk with extra
calcium and protein, whole milk – full
fat, almond milk – low calories, dairyfree option and my personal favorite
(only 30 calories per shake), vanilla
soy milk – vegan option, and coffee –
for those who need an extra boost of
energy.
Next you choose your protein. Your
two flavor choices are vanilla or
chocolate. I choose my flavor based on
what I am mixing with my protein
Summer 2014 FIT to Print

powder. The protein powder you choose
is important because all have different
benefits and flavor profiles. Spiru-tein
(Soy) is a blend of rice, pea, and soy
protein. It is gluten-free and supplies all
the essential amino acids to the body.
Revolutionary Whey, and all of the other
whey proteins, are great because they
are a “fast” protein that is rapidly
digested. The Revolutionary Whey
contains 24