Low Glycemic Index Fruit Protein Shake

Low Glycemic Index Fruit Protein Shake

  • Yield:1 serving
  • Difficulty:Easy
  • Time:15 minutes

Have you ever wondered why sometimes only ten minutes or so after you eat certain foods, you feel hungrier than if you ate nothing at all? That’s because you ate something with a high Glycemic Index (GI) that was rapidly digested and absorbed into the bloodstream, causing your blood sugar to rise and your insulin to spike. This chemical interaction makes you feel hungry. Foods that can cause this include: certain fruits, juice, sweetened cereal, white rice, white bread, etc. Fruit can fall all over the GI spectrum, so it depends on the fruit.

When you add protein and fats to a meal or eat a carbohydrate that’s lower on the GI, the food you eat will keep you feeling fuller for longer. The proteins, fats, complex carbs, and fiber are harder to digest and allow for a slower release of nutrients into the bloodstream.

That hungry feeling can get really annoying, especially if you have things you need to focus on and are too busy to cook. I wanted to invent a shake that made you feel full longer while and will fuel you at any point in your day.

The fruit in this shake is easy to come by because many supermarkets sell it fresh or frozen. Frozen fruit is best because then you don’t really need ice cubes. You can also freeze fresh fruit yourself if you can’t find it already frozen.

Adding to the full feeling this shake will produce would require a gluten-free thickener, a healthy fat source, and a fiber source. For the healthy fats and fiber, I used a few different types of seeds and nuts to make it look fancy, but all you really need is chia seeds and almond bits. I have also included bee pollen which is extra rich in nutrients and free form amino acids. You can use any type of EFX Sports protein for your shake, but you will get the most out of adding Training Ground Protein 6 to your shake because it contains 6 different types of proteins that digest at different rates, including casein, which digests slowly.


  • 1 serving of vanilla EFX Sports Training Ground Protein 6
  • 4 strawberries
  • ¼ cup cherries
  • 4 peach slices or ½ peach
  • 1 stevia sweetener packet (optional)
  • ¼ – ½ tsp. xanthan gum (a gluten-free thickener sold in the baking section or gluten-free section of the supermarket)
  • 1 tsp. crushed almonds
  • 1 tsp. chia seeds
  • 12 oz. water
  • 1 tsp. hulled hemp seeds
  • 1 tsp. bee pollen (I found it at my favorite big box store in the gluten-free baking section)
  • 1 tsp. unsweetened coconut flakes


Mix everything together in a blender. You can also sprinkle chia and hemp seeds on the top for looks!


286 calories
8.9g fat
26g carbs
43.6g protein
7.55g fiber