Whether you are trying to slim down or bulk up, protein shakes are an essential part of any fitness program. For those who would like to lose weight, protein shakes can be used as meal replacements. They contain few (if any) carbs and lots of protein, and they will leave you feeling full for a while. For people like me who are trying to build extra muscle and gain weight while maintaining a healthy body fat percentage, protein shakes are a great protein delivery system and should be used as diet supplements (extra meals).
I usually drink one protein shake everyday, usually in the morning with my breakfast. I've tried several different kinds of protein powder and many combinations of fruit, milk, ice, water, etc. After a lot of experimentation, I've settled on what I believe is the winning recpie. So, next time your belnding up a shake, try out these ingredients for the best shake of your life!
Things You Will Need
2 cubes of ice
1 cup of water
2 cups of milk
2 scoops of chocolate protein powder
Step 1Peel one banana and throw away the peel. Put the banana in your blender.
Step 2Add two scoops of chocolate protein powder to you mix in the blender.
Step 3Add two ice cubes to the mix. If they are smaller than normal, make it three.
Add two cups of milk to your mix of ingredients. I prefer 1% organic milk because it has more flavor than skim milk and it's healthier than 2%, but you can use any type of milk you'd like.
Step 5Add one cup of pure, filtered water.
Step 6Add one spoonful of vanilla low fat vanilla ice cream. This step is optional, and you don't have low fat, sugar free ice cream, you probably shouldn't use it. However, this small amount of ice cream makes the shake taste delicious, almost like a real milk shake!
Step 7Blend on high speed until all ingredients are liquified (sometimes the powder takes a while to break up, depending on the brand).
Step 8Pour into a glass or to-go container and enjoy! This will make enough for one very large shake or two medium ones, so feel free to save some for later (just cover your blender and put it in the fridge).
Hope you like your protein shake...bon appetit!
Tips & Warnings
If you are drinking protein shakes for weight loss or meal replacement, you should use skim milk and fat free (and sugar free) ice cream or frozen yogurt. If you are really counting calories, feel free to use 2 cups of water and 1 cup of milk.
Make sure your water is from a bottle or, preferably, filtered from your refrigerator or a Brita water pitcher.
Most protein powders average 15g per scoop. If you are trying to bulk up and gain muscle weight, you should buy protein powder with more protein per scoop. A protein shake should have at least 20g of protein in it. My personal favorite is Muscle Milk chocolate protein powder.