Protein Shake Recipes

2 scoops protein (recommend the vanilla for fruit shakes)
2 cups skim milk
1 cup oatmeal (plain but not the full oats so u can mix it easier)
1 serving plain fat free yogurt
1 cup of your favorite fruit

blend and you're set

approx. 800 calories with around 70 grams protein. you can split it up into 3 glasses and drink it throughout the day or have it for a large meal during your bulk phase.

Thanks. I'll give it a try.

2 scoops of protien powder
1 banana
spoonfull of honey

I got this Idea from a local smoothie place

2 scoops protein powder
as much of any fruit u like
few tablespoons of yogurt
2 cups of milk
blend it up and put it in an empty milk jug and freeze it over night, next morning cut the top of the jug off and eat it like icecream. i find it easier to eat than drink. it will stay frozen in the fridge for about a day.

quote:

Originally posted by LilBomber:
2 scoops protein (recommend the vanilla for fruit shakes)
2 cups skim milk
1 cup oatmeal (plain but not the full oats so u can mix it easier)
1 serving plain fat free yogurt
1 cup of your favorite fruit

blend and you're set

approx. 800 calories with around 70 grams protein. you can split it up into 3 glasses and drink it throughout the day or have it for a large meal during your bulk phase.

This sounds like a great smoothie. The only thing I do a little different is I like to use the same flavor of yogurt as fruit, for example strawberry yogurt and whole strawberries. I think it gives just a little more "kick". I also add a little ground Flaxseed for some healthy fat.

I would avoid the fruit yogurt...it has way too much sugar. Try this out

12oz liquid (water or milk)
8 oz of fruit (I use frozen strawberries, mangos, kiwi, blueberries, rasberries and bananas)
2 tbl ground flax
4 oz Plain Yogurt
Your protein

For added variety, try a tablespoon of almond butter (or peanut butter but it is high in sugar) or 1/4 tsp of cocoa powder, 1-2 tbl applesauce (again sugar free)

To give you the sugar taste your missing I use a dash (apprx 1/16th tsp)of Stevia which is a natural (not man made) sugar substitute found in health food stores....it is calorie free, and doesn't through your blood sugar out of wack.

There are several types of fruit yogurt that use artificial sweeteners to begin with, but sugar is not a bad thing at all for a young, training athlete, especially post workout. That is why Gatorade, etc. are so popular.

as a teen, if i dont like the taste i wont drink it as much. if u like the taste its easier to drink through out the day. and as for 70 grams of protein, all the protein you dont use, well lets just say gets released from your body quickly. instead of drinking a couple of huge protein packed smoothies a day try drinking several smaller ones through out the day.

Good point. There are several differing opinions on the exact amount of protein your body can absorb at one time, but in my clinical nutrition courses we learned that it is only 24 grams.

The amount you can absorb depends on a number of factors including timing, weight, digestive health and protein source.

You hear numbers thrown out all of the time, but most is speculation based on a few test subjects.

I believe our ceiling is much, much higher than 24 grams.

I have taken the nutrition courses as well. Sadly most, not all, of nutrition professors are light years behind real-world knowledge.

Nutritionist most of the time are not knowledgable when it comes to anabolic areas of nutrition. Protein in your body creates an anabolic state resulting in growth.

To think a 6'6" 250lb male can utilize only 24 grams of protein in a certain time is obsurd.

Every human is different: height, weight, metab, etc...

If you are looking to gain muscle mass I personally recommend 1.2-1.8 grams of protein per lb. of bodyweight. If spread out over six meals it is not all that much protein per meal but is alot more than the majority of people are used to.

Your are truly defined by what you eat and your diet can make you a better athlete than you could imagine.

I've heard of recent studies saying somewhere around 30-35 grams of protein are efficiently absored in one sitting. However this is not for everyone and it all depends on how hard you push your body. I for one train extremely hard and always have extra protein to promote a positive nitrogen balance to foster muscle growth.

About the shake I posted: On days you don't train while you are bulking I would recommend breaking it up through the day. On days that I train, I'll typically have a whole one at one point or another during the day. There are a lot of other nutrients in it other than just protein though.

Spinedoc, if you want to have healthy fats in your shakes it would be smarter to add it to ones without high amounts of carbohydrates. So if you are just having your protein and water go add some flaxseed oil or fish oils and it will be much more beneficial.

That shake I posted was posted on another website I read by one of the most knowledgable nutrionists in this country with regards to weight training, Dr. John Berardi.

Can you explain your healthy fat/carbohydrate response. Just for clarification. Thank you

mixing fats and carbohydrates (although somewhat still debated) has been known to promote fat storage. when i first got interested in fitness and had a well known sports nutrionist help me design a program he had me have most of my healthy fats with my protein (no carbs) shakes to maximize absorption. I'll try to find some studies within the next day or two if I can. It's something I have adhered to along with many others and I've seen pretty good results.

Ok just did some more research and here is how the resoning works. If you are going to mix carbs / fats you want to mix complex carbs and fats. The complex carbs take longer to digest and therefore won't cause and insulin spike like sugar (dextrose) would in your post workout shake. The insulin spike would promote fat storage when mixing fats / carbs. So if you have yogurt with sugars in it with your shake, you probably don't want to be mixing fats in it. However this is just nitpicking, most of the kids on here arent worried about being freaks like me =/ and most could use some fat on them. Sorry to take the discussion off course so as consolation i'll search around and find this protein / fat shake that I had written down but seem to have lost ...

I would like to hear a couple opinions on this....

I have been under the impressions that you actually want an insulin spike post workout. It improves the transfer of nutrients into the cells at a faster rate, which is the ultimate goal. This is why so many people feel that substances like Creatine, etc work much better with some sort of simple sugar to improve cell permeability. Now this would be different at other times of the day, but post workout meals are always a little different. Any thoughts??

quote:

Originally posted by spinedoc:
I would like to hear a couple opinions on this....

I have been under the impressions that you actually want an insulin spike post workout. It improves the transfer of nutrients into the cells at a faster rate, which is the ultimate goal. This is why so many people feel that substances like Creatine, etc work much better with some sort of simple sugar to improve cell permeability. Now this would be different at other times of the day, but post workout meals are always a little different. Any thoughts??

The post workout insulin spike debate has been going on for awhile. Studies have shown that high GI carbs have in some cases increased the rate of nutrient uptake post workout. IMO this isn't really worth it unless you have a very fast metabolism that won't let you gain any fat. Large amounts of high GI carbs (I think the studies used somewhere between 70-80g of dextrose) can obviously cause fat gain, even post workout. For me, I don't really pay too much attention to the specific carb source I use post WO. I usually just use honey or grinded oats to increase my glycogen levels.

I feel that this very specific nutrient timing stuff is put on a pedestal that it doesn't deserve, at least for young athletes such as myself. Unless you have a completely perfect diet/routine it shouldn't matter that much. Same thing with the specific types of protein used post workout. On paper, some look better, but in real life, I've never seen a difference. I drink whey isolate because I'm lactose intolerant and that's it.

In my shake I have:

45g Whey Isolate (substance WPI, Universal IsoWhey)

A couple *** of Natural Honey

Water/Lactaid, depending how I'm feeling and what I've eaten throughout the day.

wow these recipes got complicated!

I definitely don't have to worry about having a high metabolism. I WISH!

My recipe is pretty simple.

-2 scoops strawberry protein
-2 cups of milk (I use 1%)
-and some frozent strawberrys

About 500 calories with around 56 g of protein and 7 g of fat.