Results matching “Bird”

Mike 'Quick' Swick.

Looking to start a little Ring training? Glorious things - love 'em. So does Sally.

A friend of mine just pointed me to a great site for the vertically inclined - Bouldr. Think of Google Maps devoted to climbers, and you're almost there. Good stuff.

How lean do you want to be? Really? Dr Clay Hyght explains how.

What's your take on soy? Here's Mark Sisson's - a good read.

Via Napalm's Corner : Always seem to be catching your breath? Frank DiMeo explains why.

Ready to hit the virtual platform? The next Virtual Powerlifting Meet is scheduled for 7th - 9th March, 2008. Head over to the VM forums to sign up.

Blaine and I will be kicking off 2008 with a series on Fitness and Food - taking a look at the many ways in which diet can support your training. This week, 50 Protein Shake Recipes.

Smoothies, shakes and fruit juices have one thing in common - they're incredibly simple. Throw almost any quantity of milk, nuts, berries, chunks of fruit and protein powder into a blender, mix it up and drink. Chances are it won't be too bad.

Still, some combinations naturally work better than others. Listed below are 50 protein shakes I make on a fairly regular basis. These are the ones that sit well with my own tastebuds and strength-training needs - what combinations have you found that work well?

The list - 50 Protein Shake Recipes. Enjoy.

1. Chocolate Peanut Butter Supreme
   2 scoops chocolate protein powder
   375ml/12fl. oz water
   4-6 ice cubes
   1 tbsp heavy cream
   1 tbsp peanut butter
   
2. Mocha
   2 scoops chocolate protein powder
   185ml / 6fl. oz water
   4-6 ice cubes
   2 tbsp heavy cream
   185ml / 6fl. oz coffee
   
3. Chocolate Banana
   2 scoops chocolate protein powder
   375ml/12fl. oz water
   4-6 ice cubes
   1 banana
   1 tbsp heavy cream
   
4. Choc Banana Nut
   2 scoops chocolate protein powder
   1/2 banana (can be frozen)
   1 tbsp cashew butter
   
5. Chocolate Cake
   2 scoops chocolate protein powder
   375ml/12fl. oz water
   4-6 ice cubes
   1 tbsp heavy cream
   1 tbsp coconut cream
   
6. Chocolate Almond Delight
   2 scoops chocolate protein powder
   375ml/12fl. oz water
   4-6 ice cubes
   12-15 raw almonds (or a tbsp almond butter)
   1/2 tbsp coconut extract
   honey or stevia
   
7. Peanut Butter Chocolate Truffle
   2 scoops chocolate protein powder
   4-6 ice cubes
   1 tbsp peanut butter
   500ml/16fl. oz milk
   
8. Mr. T
   2 scoops chocolate protein powder
   4-6 ice cubes
   3 egg whites (raw)
   1 banana
   500ml/16fl. oz milk
   
9. Peanut Butter And Banana
   2 scoops vanilla protein powder
   100g almond flakes
   1 tbsp peanut butter
   500ml/16fl. oz milk
   1/2 banana (can be frozen)
   1 tbsp honey or stevia
   
10. Banana
    2 scoops vanilla protein powder
    4-6 ice cubes
    1 banana
    185ml / 6fl. oz milk
    1 tbsp flaxseed, soy and almond mix
    1 tsp Golden Syrup
    few drops vanilla essence/extract
    1 tbsp low fat natural yoghurt (optional)
11. Banana-Orange-Strawberry
    2 scoops vanilla protein powder
    6 strawberries, frozen
    1/2 banana, frozen
    185ml / 6fl. oz water
    1/2 cup orange juice
    1 tbsp. skim milk powder
    1 tsp. flax oil (optional)
12. Strawberry Banana
    2 scoops chocolate protein powder
    185ml / 6fl. oz water
    4-6 ice cubes
    8 strawberries
13. Super Healthy Honey Banana
    2 scoops vanilla protein powder
    375ml/12fl. oz water
    3/4 cup natural yoghurt
    1 banana
    1 tsp flaxseed oil
    2 tbsp honey or stevia
    
14. Banana/Peanut Butter
    2 scoops vanilla protein powder
    185ml / 6fl. oz milk
    1 tablespoon creamy peanut butter
    1/4 - 1/2 banana
15. Banana-Strawberry Smoothie
    2 scoops vanilla protein powder
    6 strawberries, frozen
    1 banana
    1 tbsp. skim milk powder
    1 1/4 cup water
    1 tsp flaxseed oil (optional)
16. Banana Almond Creme
    2 scoops vanilla protein powder
    1 banana
    4-6 ice cubes
    185ml / 6fl. oz milk
    10 almonds
    
17. Chocolate Strawberry Blast
    2 scoops chocolate protein powder
    4-6 ice cubes
    185ml / 6fl. oz water
    8 strawberries
18. Blueberry Blaster
    2 scoops vanilla protein powder
    4-6 ice cubes
    185ml / 6fl. oz water
    20-30 blueberries
19. Orange Vanilla
    2 scoops vanilla protein powder
    4-6 ice cubes
    250ml / 8fl. oz orange juice
    1 tsp vanilla extract
    1/2 banana (can be frozen)
    2-3 frozen strawberries
    1 tsbp honey or stevia
20. Berry Good
    2 scoops raspberry protein powder
    4-6 ice cubes
    4 strawberries
    15 blueberries
    500ml/16fl. oz milk
    
21. Almond Blast
    2 scoops vanilla protein powder
    375ml/12fl. oz milk
    1/2 cup of dry oatmeal
    1/2 cup of raisins
    12 shredded almonds
    1 tbsp peanut butter
22. Strawberry Macadamia
    2 scoops vanilla protein powder
    1 cup strawberry yogurt
    6 shredded macadamia nuts
23. Peanut Brittle
    2 scoops vanilla protein powder
    4-6 ice cubes
    1 tbsp sugar-free instant butterscotch pudding mix, dry
    1 tbsp peanut butter
    185ml / 6fl. oz water or milk
    
24. The Incredible Hulk
    2 scoops vanilla protein powder
    4-6 ice cubes
    1/2 tbsp sugar-free pistachio pudding mix
    1 mint leaf or a few drops peppermint extract (optional)
    1 few drops green food colouring (optional)
    185ml / 6fl. oz water or milk
    
25. Oatmeal Meal Replacement
    2 scoops vanilla protein powder
    1 cup cooked oatmeal
    3 dashes cinnamon
    1/8 cup sugar free maple syrup
    1 tbsp chopped almonds (or flaxseed oil or natural peanut butter)
    375ml/12fl. oz water or milk
    
26. Cinnamon Roll
    2 scoops vanilla protein powder
    4-6 ice cubes
    1 tbsp sugar-free instant vanilla pudding
    1/4 tsp cinnamon
    1/2 tsp imitation vanilla (or 1/4 tsp extract)
    1 tbsp honey or stevia
    few dashes butter flavor sprinkles or butter-flavor extract
    185ml / 6fl. oz water or milk
    
27. Tropical Treat
    2 scoops vanilla protein powder
    185ml / 6fl. oz water
    1/2 banana (can be frozen)
    2 tbsp low fat sour cream
    1 tsp coconut extract
    1 tbsp honey or stevia
    
28. Rock N' Roll
    2 scoops vanilla protein powder
    375ml/12fl. oz water
    3/4 cup of natural yoghurt
    1 banana
    1 tsp flaxseed oil
    1 tbsp honey or stevia
    
29. Fruit Smoothie
    2 scoops strawberry protein powder
    4-6 ice cubes
    4 large strawberries
    blueberries ( a small handful)
    water (just a few drops)
    1 tbsp honey or stevia
    
30. Pineapple Power
    2 scoops vanilla protein powder
    1 cup of pineapple juice
    3 strawberries
    1 banana
    1 tsp yoghurt
    
31. High Energy
    2 scoops vanilla protein powder
    375ml/12fl. oz water
    2-3 ice cubes
    10 strawberries (fresh or frozen)
    1 tbsp flax seed oil
    1/2 tsp vanilla extract
    1 tbsp honey or stevia
    
32. Raspberry Chocolate
    2 scoops chocolate protein powder
    4-6 ice cubes
    185ml / 6fl. oz milk
    8 raspberries
33. Raspberry Rhubarb Magic
    1/4-1/2 cup frozen chopped rhubarb
    1/4-1/2 cup frozen raspberries
34. Tropical Delight
    2 scoops strawberry protein powder
    1 cup mixed berries
    1 cup of orange juice
    4-6 ice cubes
35. Wild Berry Boost
    2 scoops vanilla protein powder
    4-6 ice cubes
    8 raspberries
    4 strawberries
    15 blueberries
    500ml/16fl. oz milk
    
36. Strawberry Cheesecake
    2 scoops vanilla protein powder
    375ml/12fl. oz water
    8 frozen strawberries
    4 tbsp low fat sour cream
    1 tbsp honey or stevia
    
37. Pineapple Blast
    2 scoops vanilla protein powder
    4-6 ice cubes
    375ml/12fl. oz water
    1/2 cup pineapple chunks
38. Blueberry Dream
    2 scoops vanilla protein powder
    375ml/12fl. oz water
    1/2 cup fresh or frozen blueberries
    2 tsp flaxseed oil
    1 tbsp honey or stevia
    
39. Peaches and Cream
    2 scoops vanilla protein powder
    185ml / 6fl. oz water
    1 ripe peach
    2 tbsp low fat sour cream
    1 tbsp honey or stevia
    
40. Vanilla Banana Cream
    2 scoops vanilla protein powder
    4-6 ice cubes
    185ml / 6fl. oz water or milk
    1 banana
41. Vanilla Nut
    2 scoops vanilla protein powder
    1/4 cup oatmeal
    1 tbsp cashew butter
    1/2 tsp cinnamon
42. Vanilla Ice Ice Baby
    2 scoops vanilla protein powder
    4-6 ice cubes
    375ml/12fl. oz milk
    1/2 banana (can be frozen)
    185ml / 6fl. oz water
    1 tsp flaxseed oil
    
43. Cottage Cheese and Fruit
    2 scoops vanilla protein powder
    500ml/16fl. oz milk
    4-6 ice cubes
    2 cups no-fat cottage cheese
    1/2 cup non-fat, reduced-sugar vanilla yogurt
    scoop of your favorite fruit
    1 tbsp honey or stevia
    
44. Cherry Ripe
    2 scoops vanilla protein powder
    1/4-1/2 frozen banana
    1/4-1/2 cup frozen black cherries
45. Apple Cinnamon
    2 scoops vanilla protein powder
    1/2-1 cup of chopped frozen apple
    1 tsp cinnamon
46. Banana-Berry Smoothie
    2 scoops vanilla protein powder
    1/2 pear, cored
    1/2 banana, frozen
    1/4 cup frozen blueberries or frozen mixed berries
    1 tbsp. skim milk powder
    375ml/12fl. oz water
    1/8 tsp. cinnamon
    1 tsp. flax oil (optional)
    
47. Apricot Fantasy
    2 scoops vanilla protein powder
    1- 2 small apricots
    4-6 ice cubes
    1/4 cup raw almonds
    1/2 tsp almond extract
    
48. Egg gainer
    2 scoops protein powder
    4-6 ice cubes
    4 egg whites
    1 tbsp peanut butter
    185ml / 6fl. oz water
    
49. Weight Gainer 1
    2 scoops protein powder
    375ml/12fl. oz water
    1/2 cup raw almonds
    1/2 banana (can be frozen)
    1 tbsp honey or stevia
    
50. Weight Gainer 2
    2 scoops chocolate protein powder
    375ml/12fl. oz water
    2 bananas or 2 scoops YAM Power
    3 tbsp peanut butter
    1 tbsp honey or stevia
    

Substitutions

Out of something? Allergic to it? Just don't like the taste?

Try these.

• Instead of raw nuts, use a nut butter. 1tbsp nut butter is equal to around 1/2 cup nuts.
• Milk can often be used in place of water. Try low-fat, soy or powdered. If you're lactose intolerant, the usual options (such as Lactaid) are fine.
• In shakes, frozen or tinned fruit is usually fine in place of the fresh version.
• For sweeteners, use honey, Golden Syrup, or stevia.

Tips for Making Protein Shakes

To help get the most out of your shakes :

• Extracts of foods such as vanilla, almond and coconut are great for a quick flavour boost. Bananas, strawberries and peanut butter are also great for a flavour hit
• For a mocha flavour, use chocolate-flavoured protein powder and add a little coffee
• When using nuts or a nut butter, blend it a little by itself; then add the other ingredients
• Add some unflavored cocoa powder for a stronger chocolate flavor (without adding fat)
• To add protein without diluting the shake - freeze milk in ice-cube trays
• For extra creaminess, just add yoghurt or ice-cream
• A few drops of mint extract will turn your chocolate shake into a chocolate mint treat
• For a delicious eggnog flavour - add a dash of cinnamon, a dash of nutmeg and a sprinkle of butter to a vanilla shake
• Frozen fruit adds flavour, and thickens the shake a little. Most fruits freeze reasonably well
• If shake is too thick, slowly add water

Via Napalm's Corner : Jedd notes this year's Powerfest Strongman competition, being held this weekend at the Powerfest Health and Sport Expo in Williamsport, PA. For details, head over to the Powerfest site, or contact Dave Bellomo of Max Kettlebells.