Shakes, Shakes & More Shakes

**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.