Benefits of Shakeology

There are so many choices in the market today for healthy shakes.  Each one unique and each one offering their own benefits:  increased energy, weight loss and many others.  Knowing that everybody’s body will react differently to what is put in it, these types of claims are really hard to make–even with Shakeology.

So why is Shakeology the cornerstone of the Pure Athlete Fitness nutrition plan?

Click on this picture to see Shakeology compares to every other shake on the market.

It’s simple–I can not promise you that you will lose weight, I can not promise you that your energy will be through the roof, I can not promise you that it will get you off your medication and heck, I can not even guarantee that you will like the taste.

While thousands of testimonials from actual Shakeology drinkers support many of the above results, the ONLY thing I can promise you is that you are putting the best nutrients on earth into your body every day.

That’s right, that’s the only thing I can promise with Shakeology is that no other shake on the market can compete with the ingredients from around the world that are being put into your body.

  • So let’s not focus on what Shakeology is  going to do for you the second you drink it and let’s look at the bigger picture of health.
  • Where can you get all this nutrition, vitamins and superfoods for $4 per day?  Nowhere!  You can only get them if you drink Shakeology.

So next time you wonder why this meal replacement shake is $4 a day, think about what’s really going into your body and then ask yourself, “Does my double chi latte from Starbucks [that costs $4-5 per day] give me this type of nutrition?”  A month’s supply of Shakeology is $119.95.

Drinking Shakeology will actually save you money day to day, but that’s for a different article.

If you’d like to try Shakeology for free, click here

Here is just a short list of what makes Shakeology the best nutritional product on the market.  Don’t focus on reported results for now, rather focus on the ingredients and how they can help you live a healthier life:

  • Antioxidants. Shakeology contains some of the most potent antioxidants: flavonoids and phytonutrients such as spinach, blue green algae, carrot powder, strawberry powder, and vitamins E and C. These help to prevent free radicals from oxidizing and destroying cells. The ingredients in our antioxidant blend such as pomegranate, acai berry, camu-camu, goji, and blueberry also have powerful antioxidant effects to support your immune system and help protect your body from normal inflammatory response.
  • Energy. Shakeology contains a range of B vitamins and trace minerals, like zinc and magnesium, from whole food sources that regulate metabolism and increase energy. Shakeology also contains maca root, an adaptogen herb known to promote endurance and stamina. Check out our Ingredient Spotlight on maca root to learn more.
  • Digestion. The Shakeology non-dairy prebiotic and probiotic blend containsfiber and different enzymes like amylase, papain, cellulose, and lactase, which all support digestion. These ingredients aid in breaking down food molecules into smaller molecules that can be properly digested, so all of the nutrients can be absorbed into your system.
  • Mood. One scoop of Shakeology provides 100% of the daily recommended intake of vitamin B12. B12 is often linked with good mood maintenance; B vitamins are also essential for the production and proper functioning of neurotransmitters like dopamine, crucial to the experience of pleasure. Shakeology also contains cacao, which is very high in phenylethylamine (PEA). PEA acts as a neuromodulator to enhance one’s mood.
  • Detoxification. Many of the ingredients in Shakeology (spirulina, chlorella, flaxseed, barley grass, spinach) contain powerful detoxification compounds such as chlorophyll and alpha-linolenic acid. These ingredients may help rid the body of environmental toxins such as smog, heavy metals, herbicides, cleaning products, and pesticides. They also aid in liver detoxification. Shakeology also includes kamut grass, an ingredient coined “nature’s most powerful detoxifier.” This grass has been known to cleanse the body and detoxify the cells to restore health and vitality.
  • Immunity. The antioxidants, bioflavanoids, and flavanoids in Shakeology work to support immunity. Some of these ingredients include ashwaganda, acerola cherry, rose hips, and goji berries. The goji berries in Shakeology are one of the richest sources of antioxidants; not only does goji berry promote eye, reproductive, and circulatory health, but it also supports your immune system and promotes longevity!
  • Satiety/cravings. The protein, chromium, and nutrient-dense calories from superfoods in Shakeology work to help decrease your appetite. Chromium is important because it helps maintain blood-sugar levels, which reduces sugar cravings and promotes fat metabolism. Plus, protein-rich meals are a great way to keep you feeling full, longer!
  • Complete nutrition: Each Shakeology ingredient plays an important role in feeding your body on a cellular level, but it is important to remember that the synergy of the 70+ ingredients working together is what truly fuels your body to keep you looking and feeling your best.

Maximizing Nutrition

Make a commitment to nutrition and your results will be legendary.  I’ve tried to summarize the P90x nutrition guide [which all works great in conjunction with all other Beachbody programs] so you have a resource to visit 24/7.

There are many methods to nutrition, this method has been proven to work over and over again with the best results.  It will take some getting used to, but once you dial it in you will see the benefits immediately.

The first thing you need to do is take the time to watch this video, it will lay the foundation for your nutrition for the next 60-90 days and beyond:

I am assuming you took 9 minutes to watch the video, so I am here to help you fine tune things and get a lot more out of your nutrition.  Make sure you also read through the nutrition guide that came with your program.

Just so you have it in front of you (some of us are visual learners), below will highlight how many grams of each category of food you should take in each day based on the % of each category you are shooting for.

This example is based the P90x nutrition guide [which can be applied to all workout programs] at 2,000 calories on the Fat Shredder Plan [listed below]

Based on the guidelines below, you can now figure out how many calories and what percentages you need to meet your goals (and use to track everything and add it up for you):

  • 2,000 cals x 50% protein = 1,000 cals protein. Protein has 4cal per g, so 1,000 cals= 250 g protein
  • 2,000 cals x 30% carbs = 600 cals carbs.  Carbs are 4cal per g, so 600 cals= 150 g carbs
  • 2,000 cals x 20% fat = 400 cals fat.  Fats are 9cals per g, so 400 cals= 45 g fat

See the importance of nutrition?

What phase of the nutrition should I start with?  When should I switch to the next phase?  At 30 days?  After 1 round?  How many calories should I aim for?

Feel free to ask questions, but really study this page and your nutrition guide that comes with your program and really try to learn as much about nutrition as you can.  As you know, nutrition is 80% of the results.

When you commit to these workouts, you need to have a nutrition plan that is dialed in to help your body produce the results you are working to achieve.  Workouts alone won’t do it.

You need to commit the best you can to eating and drinking clean and healthy.  Try for the next 60-90 days to only drink water and your Shakeololgy!

What about eating out and alcohol?  An occasional dinner out and drink are fine, but track that so you can still stay within your allotted calories.  Every “cheat day or meal” will set you back 2-3 days from getting to where you need to be.   Once you are where you want to be, feel free to cheat.

Remember, the guidelines below will be different for every one of us because at any point, we are different people with different goals and our bodies are different.

What should I track?

  • EVERYTHING!  From the bbq sauce you are using, the alcohol you are drinking, to your Shakeololgy, you should be weighing and tracking everything you put into your belly.  This is the most accurate way and will give you the best results

Seems like a lot of work, huh?  The first couple weeks will take some adjusting and then it will become second nature.

Here are the basic rules of thumb for where you want to be on your nutrition based on your height, your gender, and your goals (shed body fat, maintain weight but get stronger, or build mass).

These rules of thumb will need to be experimented with and tweaked for each of you based on how your body responds, but this will get you very close to where you need to be.

Pure Athlete Fitness’ rules of thumb and nutrition plans:



This is where most of us will start.  If you are carrying extra weight, start here and stay here.

If you are MORE than 2% away from your body fat goal, you need to be on a fat shredder plan.  50% protein, 30% carbs, 20% fat. 

Let’s say your goal is 8% body fat — as long as you are over 10% body fat you will stay on fat shredder (whether that takes 1 month or 6 months).  We want to shed fat fast until we get very close to our goal before switching to an energy booster phase 2 diet.

You also need to be running a good deficit of calories (taking in less than you burn in a day).  As for the total number of calories, here are the recommendations:


  • 6′ and above = 1900-2200 cals per day.
  • 5’6 – 5’11″ = 1700-1900 cals per day.
  • less than 5’6″ = 1500 cals per day.


  • 5’6 and above = 1200-1400 per day.
  • less than 5’6″ = 1000-1200 per day.

Running the fat shredder at these calorie totals will results in rapid body fat loss while building muscle, which is what we are after in this stage.



If you are within 2% of your ideal body fat, you need to be on an Energy Booster Plan 40% protein, 40% carbs, 20% fat.

The Energy Booster Plan is close to your maintenance calorie level.  During this plan, the main goal is a slow reduction of body fat but a lot of energy for getting stronger and building muscle.  This is where you see fine tuning of your results.



  • 6′ and above = 3,000 cals per day.
  • 5’6″ – 5’11″ = 2600-2800 cals per day.
  • less than 5’6″ = 2200 – 2400 cals per day.


  • 5’6 and above = 1400 – 1600 per day.
  • less than 5’6″ = 1200 – 1400 per day.



If you are already at your desired body fat % then it’s time to build MUSCLE!!  (But NO, you can’t start bulking if you still have body fat to lose! ) You must first get the body fat where you want it using the Fat Shredder Plan or Energy Booster Plan before you start bulking up.

For a muscle building plan, you need a lot of carbs to give you tons of energy and fuel the muscles to the max.   50-60% carbs, 20-30% protein, and 20% fat.

But make sure those carbs are GOOD carbs!  Fruits, veggies, grains, wheats, oats, etc.

And you need to take in a calorie SURPLUS to help you gain weight, but you want to monitor your weight closely to be sure you are at a steady pace of about 1 lb per week.  If you are gaining more than that, it will be body fat which you don’t want.

Guidelines for total calories on a Bulking Plan (but you’ll need to adjust based on how fast you are / aren’t gaining weight each week):


  • 6′ and above = 3,600 cals per day.
  • 5’6″ – 5’11″ = 3000 – 3200 cals per day.
  • less than 5’6″ = 2800 – 3000 cals per day.


  • 5’6 and above = 1800 – 2000 per day.
  • less than 5’6″ = 1600 – 1800 per day.


As I’ve stressed so many times, weighing and logging everything you eat each day will not only hold you accountable for your nutrition, but help you hit the correct %, with the correct total calories leading to AWESOME results!

  • Create an account here:
  • Set your GOALS based on your total calories and percentages (you will get percentages and calories from the above phases)
  • Start plugging in all your food.
  • Add me as a friend so I can help you:  pureathletefitness

A sample of the fruits and veggies I am eating each week.

Tame the Nutrition Ogre- Getting Started

Just like the Nerds of Lambda, Lambda, Lambda, you need to “put one foot, in front of the other foot”  if you want to see change.

Lewis and Gilbert faced an uphill battle against Ogre and his crew and after much diligence and planning,  they implemented high-tech warfare against the jocks and won the girls.

Your struggle with nutrition is no different.  You will face many Ogres on your journey (fast food, temptation and friends telling you that your new diet is crazy) and with your high-tech arsenal  ( and you will get the support you need to crush the Ogres and reach your goals.

If you are going to commit to a program to change your body, your foundation needs to start on the inside by dialing in your nutrition.

80% of your results come from putting the right things in your body in the right amounts.  Working out alone won’t give you the results you truly want, but adding a focused nutritional piece to the puzzle will give you years back on your life.

I am suggesting a lifestyle and nutritional change, not a crash diet.  You can eat what you want and it doesn’t have to be boring, just in moderation.

The challenge is to eat clean.  What does it mean to eat clean?   Getting rid of processed foods, eating more lean meats (chicken, fish and turkey), eating more fruit and vegetables, eating grains and beans and jumping off the fast food train because it’s headed to a bad  place.

What we show you in the video is a foundation to begin your lifelong journey to being healthy.  Watch it as many times as it takes until you feel comfortable with your knowledge of kick starting your nutrition into overdrive.


  • What are proteins, fats and carbs?
  • How do I measure/weigh what I eat?
  • How do I accurately track my nutrition?
  • How to avoid the the Omega Mu house

If you have any questions, do so in the comment section below.

This site is protected by Comment SPAM Wiper.