Protein Shake Recipes Revisted

May 16, 2009 on 7:30 am | In Strength Training, Workout Nutrition | 9 Comments

Check out this updated post from way back in Jan.  Let’s get some more recipes in the comments!

Protein is the only supplement I use.  Its not that some other supplements aren’t valuable, but I choose protein for two reasons.  First, I just don’t trust the supplement industry.  They do not need to get their products approved by the FDA, and if you have seen the movie “Bigger, Faster, Stronger” you would know exactly what I’m talking about.  Many supplements are pointless.

 Second, for me other supplements that may aid in training,  just aren’t worth the money.  I’m faced with this question – what’s more valuable – buying 100 or so dollars with a supplements a month (many people buy more) or buy new gym equipment?  What am I going to get more results from?  The answer to that is easy.  I just added thick rope, rock climbing holds, new sleds, and farmers walks in the last two months.  I’ll get more value out of that than anything else. 

So without further adieu, let’s talk protein shake recipes.  Here are the three that I use regularly:

Peanut Butter Chocolate Milkshake

• 1 scoop chocolate protein powder
• 1 banana
• 1 spoonful of peanut butter
• 2 cups of milk approx
• 12 ice cubes

Let your blender chop that up for a few minutes.  Tastes just like a restaurant milkshake.  I use this one mid morning, the ice and protein helps me feel fuller longer.

The I Hate Veggies Shake  - This is my usual shake, helps add some greens to my daily intake.

• 1 scoop choc whey
• 1 Tbs PB
• 1 Banana
• 2 cups baby spinach
• 2 ice cubes

Blend until the spinach is all mixed in and no pieces are left. It takes my blender about 20 seconds.  Barely taste it and an easy way to get more greens in. 

Fruit Meal Shake – Here is a high cal one, but its very good.  I use it sparingly, maybe once or twice a month.

• 1 scoop ON whey, choc vanilla or strawberry
• 1 Tbs PB
• 1 banana
• 3/4 cup frozen strawberries
• 3/4 cup frozen blueberries
• 1/4 to a 1/2 cup oats
• 1/2 cup skim milk

You can change the berry amounts to preference. I have seen it done with fresh berries, but I prefer the frozen. The only downside is you need a blender with some power to blend it. 

UPDATED RECIPES FROM READERS!

Low carb snack (on the go).
• 1 ½ scoop ON vanilla
• 2 table spoons of cinnamon.
• 8 almonds.
• 1 scoop of low fat 2% dry milk.
• Just add water.
Morning energy drink.
• 1 ½ scoop ON chocolate.
• 1 cup of coffee.
• 1 cup of milk 2%
• 2 table spoons of cinnamon.
• 8 nuts.
• Ice.

Added Protein Food 

• Oatmeal: 3/4 Cup -
• 1 Cup Chocolate Protein: 1-2 Scoops
• 1 Sliced Banana – Splenda for Taste

Mix in Protein, a little water, and oatmeal. Nuke for 75 seconds. Slice banana, add a little Splenda and Skim Milk if you would like…quick, and delicious!

I should also note that we received a serious blender for our wedding a few years back – KRUPS BLENDER.   They actually measure it in horsepower, not watts.  I flip it on and all the lights dim in the house (not really, but I wouldn’t mind).  You can guess who added that one to the registry!  **Blenders do make a difference!**

Another tip – Freeze Your Fruit.  “Jake uses basically the same recipes but we use frozen bananas instead of ice cubes.  When our bananas are just about too ripe I stick them in the freezer and they are awesome in the smoothies – no watering down of the flavor from the ice.”

Thanks and keep them coming! PUT YOUR PROTEIN RECIPES IN THE COMMENTS

-J. HASHEY, CSCS-