- Joined
- Jun 13, 2005
- Messages
- 61,401
- Reaction score
- 25,208
GENERAL GUIDELINES FOR MAKING A PROTEIN SHAKE
Mix and match one serving from each of the categories below (although you aren't required to add anything from the fibrous carbohydrates, sweetener, or supplement categories).
Liquid Base
- Water/Ice
- Iced Green Tea (Black and Oolong Teas inferior, but okay)
- Iced Coffee
- Carb Countdown (or other low-carb formula)
- Diet Non-Carbonated Beverages (ex. V8 Diet Splash)
- Freshly Juiced Fruits or Veggies (avoid storebought fruit juices)
- Whole Milk [Weight Gain]
- Coconut Milk [Weight Gain]
- Coconut Water [Pre-Workout/PWO]
Fruits/Veggies
- Mixed Berries (Blackberries, Blueberries, Strawberries, Raspberries, Acai Berries, Boysenberries, Cranberries)
- Bananas
- Tropical Fruits [PWO] (Pineapple, Mango, Guava, Papaya, Kiwis, Passion Fruit, etc.)
- Melon [PWO] (Cantaloupe, Honeydew, Casaba, Watermelon)
- Apples, Pears
- Plums, Prunes, Raisin, Dates, Figs [PWO]
- Vegetables (Recommended: Spinach, Carrots, Cucumbers, Tomatoes)
Protein/Carb/Fat Powder
Milk Protein Isolate or Casein-Based Protein Powder [Anytime]
Dairy
- Lowfat or Nonfat Plain Yogurt
- Lowfat or Nonfat Cottage Cheese
- Lowfat or Nonfat Ricotta Cheese
- Omega-3 Eggs*
- Pasteurized Egg Whites*
- Ice Cream [PWO]
- Heavy Cream [PWO]
- Half & Half [PWO]
*Not recommended for lack of utilization in raw form
Healthy Fats
- Ground Flax Seed or Flax Oil
- Almonds, Cashews, Peanuts, Pecans, Walnuts
- Shelled Sunflower or Pumpkin Seeds
- Peanut, Almond or Cashew Butter
- Coconut Milk/Oil [Weight Gain]
- EFA Oil Blend (ex. Udo's Choice Oil Blend)
Fibrous Carbohydrates (Optional)
- Wheat Germ
- Oat Bran
- Steel-Cut Oats (Anytime)
- Instant or Rolled Oats (PWO)
- Unsweetened Granola (PWO)
- Coffee Beans (Pre-Workout)
Natural Sweeteners (PWO)
- Honey
- Maple Syrup
- Cane Juice
- Blackstrap Molasses
- Extracts (Almond, Vanilla, Peppermint, etc.)
- Pectin (for thickening)
- Fruit Jams/Jellies
- Fruit Shavings (ex. Coconut Flakes)
- Cocoa or Cocoa Mixes
- Cinnamon
Artificial Sweeteners (Anytime)
- Stevia
- Splenda
- Equal
- Sweet n' Low
- Sugar-Free Cocoa Mixes (Swiss Miss Lite, etc.)
Recommended Supplements
- Greens Powder
- Creatine
- MCT Oil [Weight Gain]
- EFA Oil Blend (from Healthy Fats)
- Psyllium Husk Powder [Anytime]
Precision Nutrition Super Shakes Competition
The guys at Precision Nutrition recently held an informal PN Super Shakes competition. Here are the entries. The winner was the Turtle Shake, you might have read about it at T-Nation because I guess Tate likes it.
Criteria:
* Must be an original recipe (for example, not blatantly and utterly plagiarised from another book or website).
* Must taste great.
* Must have a liquid base such as water, iced green tea, Carb Countdown
Mix and match one serving from each of the categories below (although you aren't required to add anything from the fibrous carbohydrates, sweetener, or supplement categories).
Liquid Base
- Water/Ice
- Iced Green Tea (Black and Oolong Teas inferior, but okay)
- Iced Coffee
- Carb Countdown (or other low-carb formula)
- Diet Non-Carbonated Beverages (ex. V8 Diet Splash)
- Freshly Juiced Fruits or Veggies (avoid storebought fruit juices)
- Whole Milk [Weight Gain]
- Coconut Milk [Weight Gain]
- Coconut Water [Pre-Workout/PWO]
Fruits/Veggies
- Mixed Berries (Blackberries, Blueberries, Strawberries, Raspberries, Acai Berries, Boysenberries, Cranberries)
- Bananas
- Tropical Fruits [PWO] (Pineapple, Mango, Guava, Papaya, Kiwis, Passion Fruit, etc.)
- Melon [PWO] (Cantaloupe, Honeydew, Casaba, Watermelon)
- Apples, Pears
- Plums, Prunes, Raisin, Dates, Figs [PWO]
- Vegetables (Recommended: Spinach, Carrots, Cucumbers, Tomatoes)
Protein/Carb/Fat Powder
Milk Protein Isolate or Casein-Based Protein Powder [Anytime]
- Allthewhey Milk Protein Isolate
- MD+ Myosin Protein Complete
- Beverly International Muscle Provider
- Biotest Metabolic Drive
- Dorian Yates Approved ProPeptide
- Met-RX Protein Plus
- Cytosport Muscle Milk
- Biotest Metabolic Drive Complete
- Instone Intake Performance
- AST VP2
- ON 100% Gold Standard
- Dymatize Elite Whey
- Dymatize ISO-100
- Cytosport Cytogainer
- Prolab N-Large II
- Dextrose
- Maltodextrin
- Waxy Maize Starch (aka Vitargo)
- Accelerade
- Cytomax
- Gatorade
Dairy
- Lowfat or Nonfat Plain Yogurt
- Lowfat or Nonfat Cottage Cheese
- Lowfat or Nonfat Ricotta Cheese
- Omega-3 Eggs*
- Pasteurized Egg Whites*
- Ice Cream [PWO]
- Heavy Cream [PWO]
- Half & Half [PWO]
*Not recommended for lack of utilization in raw form
Healthy Fats
- Ground Flax Seed or Flax Oil
- Almonds, Cashews, Peanuts, Pecans, Walnuts
- Shelled Sunflower or Pumpkin Seeds
- Peanut, Almond or Cashew Butter
- Coconut Milk/Oil [Weight Gain]
- EFA Oil Blend (ex. Udo's Choice Oil Blend)
Fibrous Carbohydrates (Optional)
- Wheat Germ
- Oat Bran
- Steel-Cut Oats (Anytime)
- Instant or Rolled Oats (PWO)
- Unsweetened Granola (PWO)
- Coffee Beans (Pre-Workout)
Natural Sweeteners (PWO)
- Honey
- Maple Syrup
- Cane Juice
- Blackstrap Molasses
- Extracts (Almond, Vanilla, Peppermint, etc.)
- Pectin (for thickening)
- Fruit Jams/Jellies
- Fruit Shavings (ex. Coconut Flakes)
- Cocoa or Cocoa Mixes
- Cinnamon
Artificial Sweeteners (Anytime)
- Stevia
- Splenda
- Equal
- Sweet n' Low
- Sugar-Free Cocoa Mixes (Swiss Miss Lite, etc.)
Recommended Supplements
- Greens Powder
- Creatine
- MCT Oil [Weight Gain]
- EFA Oil Blend (from Healthy Fats)
- Psyllium Husk Powder [Anytime]
Precision Nutrition Super Shakes Competition
The guys at Precision Nutrition recently held an informal PN Super Shakes competition. Here are the entries. The winner was the Turtle Shake, you might have read about it at T-Nation because I guess Tate likes it.
Criteria:
* Must be an original recipe (for example, not blatantly and utterly plagiarised from another book or website).
* Must taste great.
* Must have a liquid base such as water, iced green tea, Carb Countdown