SinghStrong Overnight Power Shake
Leave it overnight in the fridge for a thicker, creamier texture and slow nutrient absorption. Nutrition values are estimates.
Ingredients
- 1/2 cup Milk (whole)
- 4 Walnuts
- 4 Almonds
- 2 tbsp Pumpkin seeds
- 2 tsp Chia seeds
- 1 Banana (medium)
- 1 scoop Whey protein
- 4 tbsp Rolled oats
- 2 tbsp (optional) Cold brew coffee
Method
- In a mason jar, add milk, cold brew coffee, and whey protein. Mix them well.
- Add oats, walnuts, almonds and pumpkin seeds.
- Slice banana into small pieces and add to the jar.
- Add chia seeds at the end and mix them well so that lumps are not formed.
- Cover, and refrigerate overnight.
- In the morning, stir and enjoy cold.
Macros (per recipe)
Micros vs RDA / AI / DV
| Nutrient | Amount | Male RDA/AI | % Male | Female RDA/AI | % Female |
|---|---|---|---|---|---|
| calories | 770 kcal | 2500 kcal | 30.8% | 2000 kcal | 38.5% |
| protein | 47 g | 56 g | 83.9% | 46 g | 102.2% |
| carbs | 72 g | 275 g | 26.2% | 275 g | 26.2% |
| fat | 35 g | 78 g | 44.9% | 78 g | 44.9% |
| fiber | 11 g | 38 g | 28.9% | 25 g | 44.0% |
| calcium | 400 mg | 1000 mg | 40.0% | 1000 mg | 40.0% |
| magnesium | 360 mg | 400 mg | 90.0% | 320 mg | 112.5% |
| potassium | 700 mg | 3400 mg | 20.6% | 2600 mg | 26.9% |
| iron | 5.5 mg | 8 mg | 68.8% | 18 mg | 30.6% |
| zinc | 3.8 mg | 11 mg | 34.5% | 8 mg | 47.5% |
| phosphorus | 430 mg | 700 mg | 61.4% | 700 mg | 61.4% |
| manganese | 1.7 mg | 2.3 mg | 73.9% | 1.8 mg | 94.4% |
| copper | 0.6 mg | 0.9 mg | 66.7% | 0.9 mg | 66.7% |
| vitamin E | 3.5 mg | 15 mg | 23.3% | 15 mg | 23.3% |
| vitamin C | 10 mg | 90 mg | 11.1% | 75 mg | 13.3% |
| vitamin B6 | 0.4 mg | 1.3 mg | 30.8% | 1.3 mg | 30.8% |
| vitamin B12 | 0.2 mcg | 2.4 mcg | 8.3% | 2.4 mcg | 8.3% |
| vitamin D | 20 IU | 600 IU | 3.3% | 600 IU | 3.3% |
| omega3 | 4 g | 1.6 g | 250.0% | 1.1 g | 363.6% |
Glycemic Index & Suitability for Diabetic
Pre‑Diabetic Individuals
This overnight shake has a low‑to‑moderate glycemic index. The combination of oats, nuts, seeds, whey protein, and healthy fats slows the digestion and absorption of carbohydrates, resulting in a gradual rise in blood glucose levels rather than a spike. The banana adds some natural sugars, but its impact is blunted by the fiber and fat content of the shake. Leaving the mixture overnight also increases the formation of resistant starch in the oats and banana, which lowers the effective glycemic load. For diabetic or pre‑diabetic individuals, this recipe can fit into a balanced diet when consumed in moderate portions. To further reduce glycemic response, use a less ripe banana or half a banana, and ensure the milk is unsweetened. The optional cold brew coffee can also mildly support insulin sensitivity and glucose control.
Note: The nutritional information and glycemic index estimates provided here are approximate and can vary based on several factors, including ingredient brands, portion sizes, the ripeness of the banana, etc. Individual metabolic responses to carbohydrates and fats also differ. This information is for general educational purposes only and is not a substitute for professional medical or dietary advice. If you have diabetes, pre-diabetes, or any other health condition, please consult your healthcare provider or registered dietitian before incorporating this recipe into your diet.
