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Biggie973
08-04-2009, 08:01 AM
This is a Post-Workout shake

Ingredients:
2 cups water
2 scoops vanilla whey protein powder
2 scoops orange-flavored Vitargo with creatine
5g powdered glutamine

Directions:
Put all ingredients in blender & blend well.

Nutritional Facts:
416 calories, 40g protein, 62g carbs, 0g fat & fiber.

Biggie973
08-04-2009, 08:06 AM
Basic Power Shake

Ingredients:
1/2 cup nonfat cottage cheese
1/2 cup milk-soy, skim, almond, rice or goat
2 scoops whey protein, vanilla or unflavored
1 navel orange, peeled
1 tbsp. wheat germ
Handful of ice cubes

Directions:
Puree all ingredients & enjoy as a muscle meal at any time, especially after you've hit the gym

Biggie973
08-04-2009, 08:12 AM
Blueberry Buzz Shake
Ingredients:
1/2 cup milk-soy, skim, almond, rice or goat
1/2 cup water
1/2 cup frozen blueberries
1 tbsp. flaxseed
1/2 cup unsweetened applesauce
1/2 cup plain nonfat yogurt
2 scoops whey powder-vanilla or unflavored
Handful of ice cubes

Directions:
Puree all ingredients. Kick back after workout & get sipping.

Biggie973
08-04-2009, 08:17 AM
Vitamin Booster Shake

Ingredients:
1/2 cup alfalfa sprouts
1/4 cup frozen strawberries
1/4 cup frozen mixed berries
1 tsp. flax oil
2 scoops whey protein powder-vanilla or unflavored
1 tbsp. honey
1 cup cold water

Directions:
Puree all ingredients, drink & grow.

Biggie973
08-04-2009, 08:22 AM
Kiwi Citrus Shake
Ingredients:
1 kiwi, peeled
1 navel orange, peeled
2 scoops whey protein powder, vanilla or unflavored
1/2 cup nonfat plain yogurt
1 tsp. fresh lime juice
1/2 cup ice cubes

Directions:
Puree all ingredients. If the smoothie is too thick, add more ice & blend again.

Biggie973
08-04-2009, 08:27 AM
Oatmeal Protein Shake
Ingredients:
1/4 cup, dry uncooked oatmeal
1 tbsp. natural nut butter-peanut, soy, cashew, almond or nut butter of your choice
2 scoops whey protein powder-vanilla is best
1 tbsp. honey
1 tbsp. flaxseed
1 cup milk-skim, soy, almond, goat or rice
Handful of ice cubes

Directions:
Puree all ingredients, adding ice to adjust consistency. For variety, add tbsp. raw, unsalted sunflower seeds.

SkyNett
08-10-2009, 09:17 AM
Just wondering why you'd recommend soy in anything, since soy tends to promote estrogen production...

Other than that, looks like some good stuff! : )

Biggie973
08-26-2009, 08:41 PM
Mango Papaya Post Workout
Post workout shake papaya is great for protein digestion and the combo with mango provides 40 grams high glycemic carbs perfect for replenishing muscle glycogen post workout. TASTES AWESOME

Ingredients
1 cup Mango
¾ cup Papaya
4 Ice Cubes
1 cup Water
1 scoop vanilla whey protein powder
1 scoop vanilla casein protein powder

Directions
Put it all in the blender

Nutritional Facts:
279 calories, 40g+ protein, 44g carbs, 1g fat

Biggie973
09-03-2009, 12:03 PM
WATERMELON COCONUT POST-WORKOUT

Post-workout shake great for replenishing muscle glycogen and rehydrating. Watermelon also increases blood flow and no production.

Ingredients:
1 cup Coconut Juice
2 cups Watermelon
4 Ice Cubes
1/4 scoop Vanilla Casein Protein
3/4 scoop Vanilla Whey Protein

Directions:
Put all ingredients in blender & blend well.

Nutrition Facts: Serves One
256 calories 28g protein, 34g carbs, 1g fat

Biggie973
09-03-2009, 12:08 PM
FRUITY CHOCOLATE BANANA WHEY
An outstanding recovery shake packed with potassium, antioxidants and plenty of protein.

Ingredients:
1 cup Skim Milk
¾ cup Strawberries
1 cup Banana
2 scoops chocolate whey protein

Directions:
Add all ingredients into blender & blend well.

Nutrition Facts: Serves One
377 calories, 40g+ protein, 46g carbs, 13g fat

Biggie973
09-03-2009, 12:17 PM
DIET COLA VANILLA WHEY
Great tasting protein support and pick me up.

Ingredients:
8 oz Diet Cola
1 scoop Vanilla Whey protein

Directions:
Pour 1 cup (8 ounces) of diet cola into a glass, add 1 scoop Vanilla Whey protein, stir with spoon until thoroughly mixed

Nutrition Facts: Serves One
120 calories, 24g protein, 3g carbs, 1g fat

Side Note:
Don't use an electric blender for this recipe. It's simple enough to do with a glass and spoon. Even agitating in a shaker cup might create more foaming than is practical. The acidity of the cola will cause the whey to clump – especially at the bottom of the glass. Keep stirring until thoroughly blended.

Biggie973
09-03-2009, 12:23 PM
PEANUT BUTTER BANANA SMOOTHIE
A nice semi sweet breakfast smoothie, high in protein and high in mono (good) fats!

Ingredients:
1 tbsp Peanut Butter
1 Banana Frozen *
1 tbsp Cocoa
8 oz Skim Milk
2 scoops Chocolate Whey protein

Directions:
Make sure banana is frozen, i always keep a few in freezer at all times!, Mix all ingredients together in blender untill banana is gone and shake is thick

Nutrition Facts:
434 calories, 40g+ protein, 52g carbs, 10g fat

Side Note:
You can use many different flavors of protein powder. Ive use all the chocolate and vanilla flavors, if your a coffee fan then the mocha flavor is good. You can even use chocolate or vanilla flavored soy milk, just make sure its the light style. Use smart balance brand peanut butter.

Arnoldnumerouno
09-03-2009, 12:55 PM
Those recipes look good. What kind of blender do you use? I have one of these hi dollar ($350) blender that can blend ice cubes into a smoothie.
http://t1.gstatic.com/images?q=tbn:sb8Nk7SPsPu5WM:http://www.uncrate.com/men/images/2006/11/blendtec-blender.jpg

Biggie973
09-03-2009, 02:47 PM
My blender is from target. It's not expensive at all.

jaydhee1
09-03-2009, 02:49 PM
love to make shakes, just hate cleaning the damn blender.

Powerlifting57
09-03-2009, 03:37 PM
I got one for you. Its a gainer shake but damn its good and it works.

1/2c whole milk
1/2 cup oats
2 scoops vanilla protein powder
1 scoops tropical fruit vitargo
1c razberries and blueberries,strawberries
ice as needed and BLEND

Biggie973
09-04-2009, 08:16 AM
BANANA EGG CHOCOLATE POST WORKOUT DRINK
This is a great post-workout high protein recovery drink.

Ingredients:
1 Frozen Banana
7 Almonds
2 Eggs Without Yolks *
8 oz. Water *
1 ½ scoops Chocolate Whey protein

Directions:
Just add 2 eggs without yolks, a frozen banana & few almonds in blender. Now add 1.5 scoops of Whey and water. Post workout soomthie is ready.

Nutritional Info:Serves One
466 calories, 48g protein, 38g carbs, 11g fat

Biggie973
09-04-2009, 09:26 AM
START THE DAY OFF SMOOTHIE
a great hi protein shake to begin your day


Ingredients:
1 tbsp Flaxseed Oil
8 oz Greek Yogurt
16 oz Water
2 servings Strawberry Whey protein

Directions:
put yogurt, water, and oil in blender and slowly add protein mix to combine

Nutrition Info: Serves One
480 Calories, 70g protein, 13g carbs, 16g fat


Side Note:
The yogart will add another 24g of protein depending on the brand

Biggie973
09-04-2009, 09:38 AM
NATURAL BERRY BANANA
All natural fruit smoothie with strawberry protein

Ingredients:
1 cup Strawberries
½ cup Blueberries
½ cup Cranberries
½ Banana
½ cup Orange Juice
½ cup Pineapple Juice
½ cup Soy Milk
½ cup Yogurt
3 Ice Cubes
1 ½ scoops Strawberry Whey Protein Powder

Directions:
Add it all in a blender and push go.

Nutrition Info: Serves One
318 calories, 25g protein, 48g carbs, 3g fat

bigleemurali
09-06-2009, 10:47 AM
Just wondering why you'd recommend soy in anything, since soy tends to promote estrogen production...

Other than that, looks like some good stuff! : )

To do that we need to consume hell a lot of soy and his recomendations of 1 or 2 cups wont even do a little damage as you worry bro.

My family does not allow me to cook meat. So my offseasons will definitely contain soy in it and i dont suffer estrogen effects on me.

Biggie973
09-08-2009, 08:07 AM
BREAKFAST EXPLOSION
Full breakfast meal packed with antioxident rich fruits, oatmeal, and healthy fats.

Ingredients:
1 cup Oats
¼ cup Frozen Blueberries
¼ cup Frozen Raspberries
¼ cup Frozen Strawberries
¼ cup Frozen Banana
4 oz 1% Milk
6 oz Vanilla Soy Milk
1 tbsp Peanut Butter
1 scoop Vanilla Whey protein powder

Directions:
Put milk and soy in blender then add Vanilla whey, oatmeal, then fruits-Blend till well mixed.

Add 5G of creatine for a post recovery shake as well

Nutritional Facts:
792 calories, 51g protein, 107g carbs, 21g fat

Biggie973
09-08-2009, 08:14 AM
CHOCOLATE STRAWBERRY YOGURT SMOOTHIE
Add some fruity flavor into that shake for an unbeatable combination of fruit and chocolate.

Ingredients:
8 oz Skim Milk
1 cup Fat Free Strawberry Yogurt *
2 scoops of chocolate weight gainer

Directions:
Take 8oz of Skim milk and add two scoops of Chocolate weight gainer, then take 1 cup of fat free strawberry yogurt. Shake well for 30 seconds and enjoy.

Side Note:
For a richer strawberry taste, add an additional 1/2 cup of fat free strawberry yogurt.

Nutrition Facts: Serves One
890 calories, 80g+ protein, 115g carbs, 12g fat

Biggie973
09-08-2009, 08:22 AM
ALARM CLOCK CRUNCH
Great breakfast alternative when your crunched for time in the morning.

Ingredients:
2 tbsp Natural Peanut Butter
½ cup Grape Nuts *
6 oz Fat Free Milk
½ cup Ice Cubes
1 scoop Chocolate Whey protein
½ scoop Chocolate Casein protein

Directions:
Add all ingredients except grape nuts to blender. Blend until mixed well, then add grape nuts and pulse a few times to mix around the grape nuts.

Side Note:
frozen banana slices make a great alternative to the ice cubes for added healthy complex carbs, and for some added flavor.

Nutrition Facts:
455 calories, 52g protein, 24g carbs, 18g fat

Biggie973
09-08-2009, 08:29 AM
CHOCONILLA TREAT
Extended release of Aminos and good carbs for a great pre or post workout shake.

Ingredients:
6 oz Fat Free Milk
6 oz Frozen Banana Slices *
½ scoop Vanilla Casein protein
¾ scoop Chocolate Whey protein

Directions:
Add ingredients to blender, blend until desired consistency and then drink up!

Side Note:
Cut bananas into slices before freezing, use them in place of ice cubes for your shake.

Nutrition Facts:Serves One
314 calories, 38g protein, 40g carbs, 2g fat

Biggie973
09-10-2009, 12:20 PM
ULTIMATE RECOVERY
This is from Optimum Nutrition
This smoothie i use for Breakfast, but its great for packing on a little mass, or recovery after a real intense workout.

Ingredients:
1 Banana
1 tbsp Natural Peanut Butter
4 Egg Whites
¼ cup Fat Free Milk
½ cup Ice Cubes
1 Serving Vassive Ea8
2 servings Milk Chocolate 100% Oats & Whey
1 serving Cookies & Cream 100% Casein Gold Standard

Directions:
1. Just put the liquid and ice first
2. then the 4 Lg Egg Whites
3. then the Peanut Butter and Banana
4. then the powders
5. add water to desired consistency (If needed)
6. It just about fills in your Shaker Cup

Nutritional Facts:
825 calories, 97g protein, 87g carbs, 13g fat

Biggie973
09-10-2009, 12:26 PM
CHOCOLATE ALMOND CREME
Chocolate creamy shake with bits of almond crunch

Ingredients:
1 oz Almonds
6 oz Fat Free Milk
1 tsp Cocoa Powder
½ cup Ice Cubes
1 scoop Chocolate Whey protein

Directions:
Add all ingredients to blender or magic bullet, mix and enjoy.

Side Note:
You can take out the almonds if its post work out.

Nutritional Facts:
266 calories, 33g protein, 19g carbs, 8g fat

Biggie973
09-10-2009, 12:32 PM
CHOCOLATE, STRAWBERRY, OATS & COCONUT

Ingredients:
¼ cup Oats
½ cup Strawberries
1 teaspoon Coconut Oil
2 Ice Cubes
2 scoops Chocolate Whey protein

Directions:
Put all ingredients in a blender and blend for about 15 seconds. Add 2 ice cubes and blend until ice cubes are completely blended.

Side Note:
Coconut oil has some great health properties. The oats are raw and barely noticeable in the drink. I throw my strawberries in whole, stems and all.

Nutritional Facts:
390 Calories, 50g+ protein, 28g carbs, 8g fat.

Zetawill
09-10-2009, 08:00 PM
Hey bro, I grind my oats in the coffee grinder and really mixes well in the shakes! Just a thought to see if it helps you!

Curt James
09-10-2009, 09:50 PM
Had a friendly contest going on between Big Al on BodySpace and myself to see who could hit 240 pounds first.

THE 240 OR BUST MEGAPROTEINCALORIE DRINK!

2 cups whole milk - 300 calories, 16g protein
2 Tbs Jif peanut butter - 190 calories, 7g protein
3 large eggs - 225 calories, 21g protein
3 scoops BSN True Mass (Yeeeah, Buddy!) - 630 calories, 46g protein

Totals 1345 calories and 90 grams of protein.

Biggie973
09-11-2009, 12:21 PM
MORNING POWER UP!
Great source of protein about 40 grams to feed your muscles from that long sleep you just woke up from. with good carbs from the raw oats and banana to get your day started.And for an added bonus great fats mainly mono's. from the smartbalance peanut butter.

Ingredients:
2 tablespoons Peanut Butter
¼ cup Oats
1 Banana
12 ounces Water
1.5 scoops any flavor whey protein

Directions:
Easy just put in a blender and mix up for about a min and a half. Oats need to break up well.

Side Note:
The smartbalance peanut butter gives you about 10 more grams of good protein.

Nutritional Facts:
531 calories, 43g protein, 55g carbs 18g fat

Biggie973
09-17-2009, 08:28 AM
CHERRY BERRY VANILLA WHEY
Here's a fruity, antioxidant rich smoothie with fast digesting protein and micronutrient support.

Ingredients:
4 ounces Water
4 ounces Pomegranate Juice
¾ cup Cherries
1 scoop Vanilla Whey

Directions:
Combine 4 ounces of pomegranate juice and 4 ounces of water in blender. Add 1 scoop of Vanilla Whey. Include ¾ Cup of pitted cherries. Blend well.

Side Note:
Cover and blend on a slow speed for 20 seconds. Turn off and let settle for a few seconds before blending on medium and high speeds each for around 10 more seconds. Allow to sit for half a minute so the frothiness can settle. Adding a couple of ice cubes will enhance the texture and temperature profile.

Nutritional Facts:
246 calories, 20g+ protein (depending your protein scoop), 34g carbs, 2g fat.

Biggie973
09-22-2009, 08:13 AM
Protein Sorbet Float
This is a postworkout float

Ingredients:
1 scoop vanilla whey protein, 1 scoop vanilla casein protein, 1 cup sorbet.

Directions:
Combine proteins with water in blender. Blend well. Get tall glass & add protein in glass. Top off with 1-2 scoops of sorbet to create a protein float.

Nutritional Facts:
379 calories, 45g protein, 45g carbs, 1g fat.

BaneHammer
09-22-2009, 06:56 PM
Oatmeal Protein Shake
Ingredients:
1/4 cup, dry uncooked oatmeal
1 tbsp. natural nut butter-peanut, soy, cashew, almond or nut butter of your choice
2 scoops whey protein powder-vanilla is best
1 tbsp. honey
1 tbsp. flaxseed
1 cup milk-skim, soy, almond, goat or rice
Handful of ice cubes

Directions:
Puree all ingredients, adding ice to adjust consistency. For variety, add tbsp. raw, unsalted sunflower seeds.

Yummo... thanks for these :) I'll be having plenty in the off season!

Biggie973
10-22-2009, 08:28 AM
Peanut Butter & Size
This is a mass gaining shake

Ingredients:
1 scoop vanilla casein protein powder
2 tbsp. creamy peanut butter
1 tbsp. jelly
1-1.5 cups of water

Directions:
Put ingredients in blender. Blend well.

Nutritional Info: Serves One
364 calories, 31 g protein, 24 g carbs, 17 g fat

Biggie973
10-29-2009, 08:47 AM
Chocolate Mint Muscle Shake

Ingredients:
1/2 cup skim milk
2 scoops of Chocolate Protein powder
1-2 drops of peppermint extract
2 ice cubes
1 tbsp Fat-Free Cool Whip (optional)

Directions:
Blend all ingredients & blend well. Garnish with Cool Whip, if desired

Nutritional Info:
250+ calories, 40+ g protein, 8 g carbs, 1 g fat

Biggie973
10-30-2009, 08:23 AM
Atomic Mass Attack
This shake is by Grigori Atoyan

Ingredients:
3 scoops whey protein
1/2 banana
1/2 strawberries
12 oz. water

Directions:
Blend ingredients & blend well

Nutritional Info:
403 calories, 71 g protein, 30 g carbs, 0 g fat

Biggie973
12-02-2009, 11:18 PM
Pill-Free Preworkout

Ingredients:
1 scoop whey protein
3-5 g arginine
5 g BCAAs
5 g glutamine
1.5-3 g beta-alanine
2 cups water

Directions:
Put ingredients in a shake cup. Shake until completed.

Nutritional Facts: Serves 1
157 calories, 38 g protein, 1 g carbs, 0 g fat

Biggie973
01-04-2010, 10:44 AM
Moon Pie

Take a trip down memory lane while helping your body recover from yet brutal workout.


Ingredients:
1/2 scoop chocolate whey protein powder
1/2 scoop chocolate casein protein powder
1/4 cup marshmallow fluff
1 cup low-fat (1%) milk

Directions:
Put ingredients in a shaker cup. Shake until combined.

Nutritional Facts: Serves One
285 calories, 30 g protein, 36 g carbs, 3 g fat.

Biggie973
01-26-2010, 08:07 AM
Sunshine Shake

Ingredients:
1 cup pineapple juice
1 medium-sized banana
1 scoop whey protein powder

Directions:
Blend all ingredients together

Nutritional Facts: Serves One
322 calories, 20-25 g protein, 60 g carbs, 1 g fat

Biggie973
03-03-2010, 12:53 PM
Triple Strawberry Surprise

This is a post-workout drink.

Ingredients:
1 scoop strawberry whey protein powder
1 cup frozen strawberries
12 oz. water
2 tbsp. strawberry syrup, such as Nesquik

Directions:
Put the first three ingredients in a blender & blend until smooth. Pour strawberry sauce into a glass & tilt the glass until sauce coats the sides. Pour in the shake & enjoy.

Nutritional Facts: Serves One
245 calories, 20 g protein (or whatever 1 scoop of protein you brand says.), 41 g carbs, 0 g fat