Unofficial Sherdog Protein Shake Recipes (and How-To) Thread

Madmick

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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]
  • Allthewhey Milk Protein Isolate
  • MD+ Myosin Protein Complete
  • Beverly International Muscle Provider
  • Biotest Metabolic Drive
  • Dorian Yates Approved ProPeptide
  • Met-RX Protein Plus
Low-Carb MRP [Anytime]
  • Cytosport Muscle Milk
  • Biotest Metabolic Drive Complete
  • Instone Intake Performance
Whey Protein [PWO]
  • AST VP2
  • ON 100% Gold Standard
  • Dymatize Elite Whey
  • Dymatize ISO-100
Weight Gainer [Weight-Gain or PWO]
  • Cytosport Cytogainer
  • Prolab N-Large II
Carbohydrate Powders [PWO]
  • Dextrose
  • Maltodextrin
  • Waxy Maize Starch (aka Vitargo)
Glucose-Electrolyte Powders [Pre-Workout/PWO]
  • 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
 
Hot Damn! Thats a tasty sounding list of shakes

*Gets Out Blender*
 
mmmm motor oil, haha


well this should answer any questions on making different tasting shakes
 
SO many shakes, so little time!
 
I gotta try that Turtle, that looks awesome. So does the Chocolate Mint one. Great ideas, since I'm trying to get rid of some un-flavored Greens+. Great idea to chuck 'em in a shake.
 
Any new protein shake admissions should go to this thread.

Does anybody feel like holding our own comp? I do.
 
Madmick said:
Any new protein shake admissions should go to this thread.

Does anybody feel like holding our own comp? I do.

That would be fun. It would give me a chance to get creative since my shakes almost always equal milk + protein powder.
 
Madmick said:
Does anybody feel like holding our own comp? I do.

i like the idea

its going to be hard though coming up with original shakes now because somebody, not naming names here has posted like 100 shakes...:redface:
 
Added a new section and a half dozen new recipes.
 
here is the shake i have every day, no special name for it, i just try to throw in as many super foods as possible. it is delish



1 serving greens+
1 scoop chocolate protein powder
1 serving natural yogurt, plain or vanilla flavored
1-2 tablespoons natty pb
5-6 ice cubes
4 oz. water
5 strawberries
1/2-1 cup blueberries
 
I used to use this one a while ago:

I call zis zee Berry Banana Smoothie:

Skim Milk 8 oz, green tea 8 oz.
1 1/2 med - large banana
1/2 to 1 cup mixed frozen berries
6-8 oz. nonfat yanilla yoghurt. Plain will also suffice, but less flavor (aspartame sweetner)
2 scoop (whatever brand you use) vanilla flavored protein powder
1 serving unflavored greens +
Throw in a shot of Udo's if your feeling saucy

Viola, tastes like a Berry Banana smoothie.

EDIT** forgot to ad that you can put it in the freezer for 15-20 mins pre-WO. Come back when WO is over, should resemble the consistancy of a smoothie. ( i did this a few times, though it takes longer than i like to get that cold of a drink down PWO)
 
Madmick said:
Any new protein shake admissions should go to this thread.

Does anybody feel like holding our own comp? I do.

Where do I sign up? Not only can we showcase are mixing skills, but we can also get ideas from others.
 
BangWhosNxt said:
Where do I sign up? Not only can we showcase are mixing skills, but we can also get ideas from others.

er....

Madmick said:
Any new protein shake admissions should go to this thread.

Does anybody feel like holding our own comp? I do.
 
i made a "psot your super shake" thread a couple of months ago.

haha this one puts it Shame.

im going food shopping on sunday, i'll make some of these next week.
 
i had terumo's mocha shake with 1 tablespoon of natty and a banana mixed in.
it was awesome. kept me up for class too.
 
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