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This smoothie is filled with fiber and protein to sustain your energy levels during those long, busy shifts.

 Ingredients

• 2 scoops (12g) of whey protein powder
  • Whey protein constitutes a complete source of protein, meaning that it contains all 9 essential amino acids.
  • Whey protein is also high in leucine, which has been shown to stimulate muscle protein synthesis via the mTOR signaling pathway.
• 1 medium banana
  • The banana adds to the creaminess and sweetness of the smoothie.
  • It is a good source of fiber, vitamin C, potassium, vitamin B6, and magnesium.
• 2 tablespoons of cacao nibs
  • There is no need to drink coffee to get your energy levels up. You can avoid the negative effects of coffee (constriction of blood vessels, anxiety, ‘crashing’ after the initial burst of energy) by replacing it with cocoa. Both cocoa and coffee contain some caffeine; however, the highest concentration of caffeine is present in coffee. By blocking the A1 and A2A receptors, caffeine promotes wakefulness and stimulates dopamine release (at higher doses), which is why we feel good when drinking caffeine.
    • The caffeine content of cocoa is probably not enough to activate neural mechanisms, which might be why we don’t experience the side effects of caffeine with cocoa.
    • Cocoa contains elevated concentrations of a component structurally similar to caffeine, theobromine. They both block adenosine (A1 and A2A) receptors (1).
    • The effects of theobromine are less known than caffeine, but in animal studies, it has been shown to have a reduced and delayed nootropic effect in comparison to caffeine. Thus, it is less addictive (2).
    • Theobromine has other effects such as the reduction of cellular oxidative stress or regulation of gene expression. Both animal and human studies suggested a potential neuroprotective action of long-term consumption of theobromine through a reduction of Aβ amyloid pathology, which is commonly observed in Alzheimer’s disease patients’ brains (2).
  • Other benefits: Cocoa contains more phenolic antioxidants than most foods, including flavonoids. There is good evidence that cocoa flavonoids can acutely improve cognitive function in humans, possibly via mechanisms such as increased cerebral blood flow (3).
  • For instance, in a randomized, placebo-controlled crossover experiment, brewed cocoa reduced errors associated with attention without changes in either perceived motivation to perform cognitive tasks or feelings of energy and fatigue (4).
• 3/4 cup of raspberries
  • The sweetness of raspberries neutralizes the bitter taste of cocoa, and cocoa and masks their acidity, making it a perfect combo. Other substitutes for raspberries include strawberries, mangoes, and pears.
• 3g of glycine
  • You can refer to the blog post on glycine to learn more about the benefits of glycine: https://mitofire.com/book-summary-the-collagen-cure-the-forgotten-role-of-glycine-and-collagen-in-optimal-health-and-longevity/
  • Glycine helps to balance out the high methionine content from the whey protein powder.
• Base: 300ml water or milk

Combine all the ingredients in a blender and blend until smooth.

Optional

• Add MCT powder for extra energy. The powder mixes better than MCT oil in smoothies. 
• Vegan alternative: Replace whey protein powder and glycine with pea protein powder. It has an amino acid content similar to that of whey protein, and could also contribute to muscle protein synthesis. Furthermore, its methionine content is twice less than that of whey protein (5).
• Alternative to cacao nibs: You can replace it with cacao powder. However, cacao nibs have a higher theobromine content.
• Need some extra sweetness? You can add dates, pitted and soaked for 10-20 minutes.
• Add a handful of spinach for some extra antioxidants.

Extra tips to survive long shifts

• Don’t forget to bring an extra bottle of water to hydrate yourself. Being dehydrated by only 2% reduces performance in tasks that require attention, psychomotor, and immediate memory skills (6).
• Alternate between sitting and staying up. Avoid staying in one position for too long.
• Wear comfortable shoes and maintain a good posture.

References

1. Martínez-Pinilla, E., Oñatibia-Astibia, A., & Franco, R. (2014). The relevance of theobromine for the beneficial effects of cocoa consumption. Frontiers in Pharmacology, 6. https://doi.org/10.3389/fphar.2015.00030
2. Cova, I., Leta, V., Mariani, C. et al. Exploring cocoa properties: is theobromine a cognitive modulator?. Psychopharmacology 236, 561–572 (2019). https://doi.org/10.1007/s00213-019-5172-0
3. Lamport, D. J., Christodoulou, E., & Achilleos, C. (2020). Beneficial Effects of Dark Chocolate for Episodic Memory in Healthy Young Adults: A Parallel-Groups Acute Intervention with a White Chocolate Control. Nutrients, 12 (2). https://doi.org/10.3390/nu12020483
4. Boolani, A., Lindheimer, J.B., Loy, B.D. et al. Acute effects of brewed cocoa consumption on attention, motivation to perform cognitive work and feelings of anxiety, energy and fatigue: a randomized, placebo-controlled crossover experiment. BMC Nutr 3, 8 (2017). https://doi.org/10.1186/s40795-016-0117-z
5. Lamport, D. J., Christodoulou, E., & Achilleos, C. (2020). Beneficial Effects of Dark Chocolate for Episodic Memory in Healthy Young Adults: A Parallel-Groups Acute Intervention with a White Chocolate Control. Nutrients, 12 (2). https://doi.org/10.3390/nu12020483
6. Babault, N., Païzis, C., Deley, G. et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr 12, 3 (2015). https://doi.org/10.1186/s12970-014-0064-5
7. Adan A. Cognitive performance and dehydration. J Am Coll Nutr. 2012;31(2):71-78. doi:10.1080/07315724.2012.10720011