An Ample bottle delivers a balanced meal in minutes, with about 400 calories, 25g protein, and prebiotic fiber.
Light Size
Standard Bottle
Hearty Bottle
Original (Lower Carb)
- ~25g protein per 400 kcal
- Fats from coconut & macadamia
- Fiber + live cultures
Daily go-to
Recover (More Carbs)
- ~31g protein per 400 kcal
- ~33g clean carbs
- Electrolyte support
Training days
Ketogenic (Very Low Carb)
- Higher fats and fiber
- Small net-carb count
- Same probiotic approach
Keto pattern
What This Real-Food Meal Drink Is
The Ample shake is a ready-to-mix meal built around milk-free fats, egg white and whey protein, plant fibers, and a probiotic blend. The standard bottle lands at roughly 400 calories when mixed as directed, with protein in the mid-20s and a small net-carb load. The blend is built for steady energy and appetite control, without a syrupy taste.
You get three styles: the Original lower-carb option, a higher-carb Recover version geared to training days, and a very low-carb Ketogenic formula. All share prebiotic fiber and added live cultures. Brand pages list ~25g protein and ~4g net carbs per 400-calorie Original bottle, while Recover bumps protein and carbs for post-workout use.
Ample Lines At A Glance
| Line | Per 400 Kcal Snapshot | Best For |
|---|---|---|
| Original | ~25g protein · ~4g net carbs · fats from coconut & macadamia | Busy days with light carb load |
| Recover | ~31g protein · ~33g carbs · electrolytes | After workouts or long rides |
| Ketogenic | High fat · fiber-heavy · small net-carb count | Keto-style eating with shakes |
Figures reflect brand claims per 400-calorie serving and may vary by flavor or format.
Ample Nutrition Beverage Benefits And Drawbacks
On the plus side, the macro setup makes portion control simple. A fixed 400-calorie meal helps you budget the day, and the protein level sits in a handy range for most breakfasts or quick lunches. The fiber and fat mix slows digestion, which helps with satiety between meals.
Trade-offs exist. Powdered meals are convenient, yet they can crowd out whole-food texture and variety if you lean on them too often. The shakes also carry sweeteners and flavors; some drinkers notice a slight aftertaste, while others prefer it to sugary blends. If you’re new to shakes, start with one bottle a day and keep the rest of your menu built around produce, lean proteins, and slow carbs.
Ingredients And What They Do
Protein Sources
Egg white and grass-fed whey supply complete amino acids and mix smoothly. That combo supports muscle repair after day-to-day activity. The Recover line raises protein even more to match higher training loads.
Fats And Fiber
Coconut and macadamia oils provide a large share of calories in the lower-carb bottles. Prebiotic fibers round out texture and feed gut bacteria while keeping the net-carb count modest.
Probiotics
The line lists six strains across flavors. The live cultures pair with the fiber blend. Store the dry powder sealed; once mixed, chill the drink and use it within a couple of days.
How The Sizes Work
The brand sells ready bottles and bulk canisters. With bottles, you pour in water to the fill line and shake. The standard size hits 400 calories; the larger bottle provides 600 calories. Canisters let you scoop a lighter 250–300 calories when you want a snack-level pour.
Mix with cold water for a clean base. Some folks blend with milk or iced coffee for a thicker texture and extra protein or caffeine. If you care about sleep quality, keep any caffeine earlier in the day; public studies link later, larger doses to poorer sleep.
Added Sugars, Sweeteners, And Taste
Brand materials emphasize a low added-sugar approach, and labels list stevia and monk fruit as the sweeteners. U.S. labels also show a percent for added sugar, which ties back to the added sugars Daily Value on the Nutrition Facts panel.
For daily planning, U.S. guidance caps added sugar at under 10% of calories. A 2,000-calorie diet pegs that at about 50 grams per day; keeping shakes low in added sugar makes the rest of your meals easier to balance.
Who Should Pick Which Formula
If You Want Lower Carbs
Choose the Original. You’ll get around 25 grams of protein with a light net-carb load that fits many lower-carb patterns.
If You’re Refueling
Choose Recover. The 400-calorie bottle supplies more protein and a meaningful dose of carbohydrates to restock muscle glycogen after longer sessions.
If You’re Tracking Keto
Choose the Ketogenic blend. It swaps in more fats and fiber while keeping net carbs minimal. Confirm the exact carb total on your bottle’s label if you’re counting closely.
Smart Ways To Mix, Time, And Pair
Timing
Use a bottle for quick breakfasts, travel days, or desk lunches. On training days, place Recover in the 1–2 hours after longer efforts to match your carb and protein window.
Pairing
You can turn a 400-calorie pour into a fuller meal. Add a piece of fruit and a handful of nuts, or blend in spinach and frozen berries. Keep an eye on total calories if body-weight loss is a goal.
Hydration
Start with 10–12 ounces of cold water. Thicker shakes need extra water and a longer shake time. Chill the bottle, and you’ll get a smoother sip.
Common Goals And Simple Moves
| Goal | Pick | Small Tweaks |
|---|---|---|
| Fast Breakfast | Original 400 kcal | Add berries or a banana for extra carbs |
| Post-Workout | Recover 400 kcal | Pair with milk or a carb drink if the session was long |
| Keto Day | Ketogenic 400 kcal | Blend with unsweetened almond milk; keep fruit light |
How It Compares To A Simple Homemade Meal
A quick benchmark helps. A bowl with Greek yogurt, oats, berries, and nuts can land near 400–500 calories with a similar protein range. The homemade bowl brings chew and color; the bottled meal brings linear macros and speed.
Rotating both works well: lean on the bottle when you’re squeezed for time, and build the bowl when your kitchen window is open.
Label Reading And Realistic Expectations
Scan the serving size, calories, protein, total carbs, fiber, and the added sugar line. Public guidance caps added sugar at under 10% of calories per day; the CDC breaks down the math and the reasons for that limit in plain terms on its added sugars page.
Flavor names can change small details, and third-party databases sometimes list slightly different numbers. Stick to the brand’s current label for the bottle in your hand. The Ample product pages summarize the macro targets for each line and size.
Quick Pros, Cons, And Bottom Line
Pros
- Predictable 400- or 600-calorie portions that make calorie budgeting simple.
- Protein in the mid-20s at standard size; higher in Recover for training days.
- Fiber plus probiotics for a thicker texture and a gut-friendly tilt.
Cons
- Less chew and variety than whole plates.
- Sweeteners and flavors won’t suit every palate.
- Counts vary by line and flavor, so always scan the label before you rely on an app entry.
Keep a few bottles for hectic days, match the line to your goal, and plan the rest of your meals around produce, lean proteins, and slow carbs. If you add coffee or milk, track those calories and any caffeine so the bottle still fits your day.