- Dasha Libin Anderson
- Jun 23, 2024
- 3 min read
Updated: Jun 28, 2024
A martial arts legend.
A pioneer-ing Chinese-American actor.
A pop-culture icon.
Bruce Lee represents many things to many people. One group of admirers you might not associate him with is nutritionists, but those who have studied his work know that he was ahead of his time when it came to modifying diet for peak performance.
Among nutritionists, Lee is perhaps most famous for his protein shakes. Stories about the way he combined raw eggs, raw meat, milk, bananas and other foods are the stuff of legend in the martial arts and bodybuilding communities, as well.
"PERHAPS THE MOST VALUABLE THING WE CAN TAKE AWAY FROM THIS STUDY OF LEE’S SHAKES IS NOT THE INGREDIENTS, HOWEVER; IT’S HIS ATTENTION TO DETAIL. WHEN IT CAME TO NUTRITION, HE STAYED AWAY FROM REFINED SUGAR, REFINED FLOUR AND EMPTY CALORIES...
The question we should ask as 21st-century athletes is, Should shakes like that be part of our food intake? Lee recorded that he used a variety of recipes to create his shakes, often drinking one or two different mixes in a day.
To arrive at a conclusion about their nutritional value, we must examine the ingredients individually.
First up: raw meat. If we were to start with a 3-ounce premium cut of grass-fed beef, we’re talking about 25 grams of protein right off the bat.
A bodybuilder’s best friend, the egg is considered the perfect protein.
However, few people consume them with the shell, as Lee often did in his shakes. One large egg contains about 6 grams of protein and a lot of nutrients, including vitamin A and iron.
Lee wrote that he used two eggs, which would yield 12 grams of protein. Why the shells? Perhaps because they can provide a significant dose of calcium, once you get past the crunch.
Peanut butter was another common ingredient in Lee’s concoctions. High in protein, peanut butter also boasts healthy unsaturated fat that can help maintain satiety and lower bad cholesterol.
Although Lee wasn’t clear on the exact amount of peanut butter he’d place in a shake, he noted that a typical dose was one tablespoon, which would contain 94 calories and 4 grams of protein.
Bananas were also a staple. No doubt he selected them for the carbs, the potassium and the taste. A large banana has 200 calories, 51 grams of carbs, 28 grams of natural sugar and 2 grams of protein. It’s rich in vitamin C and adds a creamy texture to a shake.
Milk was typically the last ingredient in a Bruce Lee shake. Let’s say he used one cup of skim milk, which would add 90 calories from its 9 grams of protein and 12 grams of carbs.
It also would contribute vitamins A, D and C.Although we don’t know the exact amounts of these ingredients his widow Linda Lee Cadwell has said he rarely measured we can estimate.
The serving sizes listed above would have resulted in a shake that contained 550 calories—specifically, from 61 grams of protein, 63 grams of carbs and 28 grams of natural sugar. The beverage would have been nutrient rich; even so, Lee often mixed in additional vitamins to create his superfood.
The Bog Question is, should a modern martial artist who’s out to look and perform better recreate a Bruce Lee shake? I’m hesitant to recommend that because of the challenges we can face in making sure all the ingredients are fresh and germ-free.
The good news is, with the modern emphasis on nutrition and organic food, it’s easier than ever to blend up a shake that’s just as tasty and beneficial.Instead of raw meat and eggs, try whey protein.
Keep the fruit and peanut butter. Avoid whole milk and choose skim instead. Round out the recipe with water and ice, and you’ll be good to go.
Perhaps the most valuable thing we can take away from this study of Lee’s shakes is not the ingredients, however; it’s his attention to detail. When it came to nutrition, he stayed away from refined sugar, refined flour and empty calories.
He recognized which foods have a high glycemic index and which ones have a low index. He understood the value of timing his meals around his workouts. In many ways, the things he did in the late 1960s and early ’70s are cutting edge even today.
He truly was an athlete ahead of his time.
