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how do you make your protein shake?

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I bought protein powder and want to make my own protein shake.

I know that bodyscience drinks it with orange juice, I bought orange juice 100% pure orange from Tropicana and actually it has tons of sugar. :))) 22g.

ok. I would like to know how everybody makes their own protein shakes. Any ideas?

Oh. Another question, do you have to drink another protein shake after your workout?? it is like 2 servings a day... is that only with weight lifting or with cardio as well?
38 Replies (last)
2 ways.  I use 8oz of skim milk, 1 bannana, i cup of mixed berries 1 tbsp of peanutbutter, 1 scoop protine powder and crushed ice.  MMMM tasty.  The other quick way is 1 or 2 scoops of powder and a diet rasberry or peach snapple.  I did try this once after I worked out.  1 RedBull and 1 scoop of powder.  gave me a nice rush!
Keep in mind I'm a big guy, so the numbers may be a little high for you:

2 Bananas, 1/2 cup plain oatmeal, 1 tbsp cinnamon, 2 tbsp ground falx seed, 3 scoops whey protein, 1 tbsp peanut butter, some crushed ice, and enough milk to give it a consistency I like (about 24 oz or so)

I even like to microwave the oatmeal with some of the milk to soften it up (which is why I later add the ice, to cool it down). I think you just kinda have to play with a few things, experiment a little bit to find something you like.
Hey smartjock, Cinnamon wow!  Never thought of that!  Sounds great!  By the way what does falx seed taste like and what does it do for you.  Was going to pick up some from the store but wanted to make sure that I needed it.
smartjock:that could be my whole breakfast not just a protein shake:)) Again my question here is do you have to drink a protein shake after workout esp weight lifting sessions?
nygiantsfan, flax seed kinda has this mild nutty flavor to it, it's not too strong and so won't take over your shake, but I think it adds a good flavor. Flax seed is high in fiber, but more importantly, high in Omega-3 fatty acids, an essential fatty acid that can be hard to get in your diet, unless you love seafood. One of those really good fats that is good for your heart and muscles. On top of that, there's a few other good things, like flavanoids, that are healthy. I would recommend getting some.

safina, yeah, you probaly could have that for a few meals ;) Like I said, I'm a big guy and those numbers completly fill up my blender. Anyway, to answer your question, it's best to get some protein in your system as soon as possible have working out, because that's really when your muscles absorb the amino acids that they will use to build themselves up. Some studies even suggest that protein right before and during a work out is even better. So what I do, I make a simple protein "shake" (just whey and water) that I drink during my workout (just weights, when I'm doing cardio I need water or a sports drinks as those hydrate better). And then when I get home, I have my shake as descibed above (which usually is actually my dinner)
I discovered diet peach ice tea (Arizona Tea) with frozen banana, strawberries or whatever frozen fruit I have available with one scoop of berry protien powder.  yummm ! When I'm not too concerned about calories, I use milk with some yogurt and frozen fruit.  You can be really creative with protien shakes !
I always drink a protein shake after weight lifting, as protien assists in the recovering of muscle tissue.

I use one scoop of protein powder (whey) about a half a cup of water, a scoop of Stonyfield Farms low fat plain yogurt, and some frozen fruit. Usually either strawberries, a banana, or frozen blueberries. Toss in the blender and you are good to go.

This style is more of an after workout shake vs a higher calorie shake like some others have posted.
Can anyone explain if there is an advantage to protein powder versus a nice chunk of lean meat?

1 scoop of whey protein is about 110 calories, 2g fat, and 23g of protein.

3 ounces of chicken breast is 142 calories, 3g fat, and 26g of protien.

I suppose there's an advantage to being able to mix fruits, yogurt or other supplements in a shake, but conerning the protein itself, whats the deal?
kattastic : actually, I got an advice to get my protein shake before my workout. I am a bit confused. should I get another one after weight liftin? do you need it for cardio too?
holland and barret protein powder

made with 154 bio yogurt and 30g musli.good breakfast!
Hello Lisa: there is another post on this. if you can get all your recommended protein intake from real food, by all means do this. protein shakes actually provide you with what you can't get from real food. other people drink it to assist in reparing the muscles after weight lifting sessions.
laschndr - complete protein from meat etc, have a complete set of amino acids unlike beans etc that need the chain to be filled in. Complete chain amino acids are better on the bodys digestion and is used easier to make muscle. I dont know if protein shakes cnotain th  complete amino acids that meat does...and eggs. And the body can make some anyway.

For lower cals to get complete protein, eggs would be best!!
laschndr, whey protein powder is more easily and quickly absorbed than protein locked up in meats. Some studies also suggest a greater percentage of whey protein is utilized by the body, though there is debate whether the whey protein is being used as only a muscle building material, or if some of it is burned as energy. In any case, whey is a better if taken around the time you work out, but at other parts of the day, the lean meat is probably just as good, if not better, since it is real food that has other goodies in it.
bunny1986, whey proteins do contain all the amino acids used by body, essential and nonessetial, fyi
smartjock whey protein powders might but some others may not, you cant stamp them all compete.
  I love my holland and barret Spirilna protein powder that kicks arse - its got vits and mins too :P

Anyway, a warning to all, No matter HOW much you exercise or whatever, TOO MUCH protein can and WILL damage your kidneys and liver, even weightlifters dont need more than the rec, only a few grams more.
I have a shake every  night after I work out and that's mostly to increase my daily protein to about 100g a day.

My recipe is:

1 scoop chocolate protein powder (usually Spiru-tein, but right now GNC Whey Protein)
8 oz soy milk light
2-4 oz water
Handfull (not very scientific, sorry :) of frozen berries

It comes in around 200 calories depending on which powder I use, and anywhere between 14-20g protein depending on the powder.

safina1 - I was told by a trainer that before a workout, (weights and/or cardio) that I should have some carbs with protein. He specifically recommended a slice of whole wheat toast with a bit of peanut butter. Post workout, he said to have a protein based snack, and that a shake was ideal with the powder and a bit of fruit.

I am by no means an expert, but this is what I was told by one!
some new study suggests that a glass of skim milk after a workout (as an alternative to a protein shake) may actually be more beneficial to muscle recovery.

nice thing to keep in mind if you're out of protien powder or want a low cost alternative. I have a big tub of powdered skim milk to mix up w/ frozen berries for smoothies so it doesn't water down. also, i'm not good at finishing milk before it spoils, so powdered is good for me. and, it's cheap!

if you read e. jean, elle magazine's advice columnist (i love her), years ago her advice for how she stays so slim was drink skim milk for appetite suppressing snacks every day, and use powdered for cost effectiveness. this was even before all the data now pointing to low fat dairy to help lose belly fat.
hbbroadbent : thanks. I drink non fat milk these days. Before that I used to drink unsweetened soy milk. I just don't like 12 g of sugar in my non fat milk cup but it sounds like there is no other option.
1-2 scoops soy protein powder (21g protein per scoop). I use Nutrition House brand, cause it tastes really good, but may not be available to you.
1 banana
1 cup Nutura lite vanilla soy milk

and, occasionally a handful of strawberries/blueberries or some other fruit.
38 Replies (last)