A Great Healthy Shake For Those In Training....

[Hitman932]

Hey guys, I don't post in this forum much anymore as I don't actively train but I do have a recipe for a great (and cheap) meal replacement shake for those who are trying to cut weight and maintain some strength along the way.

I used this shake to replace my lunch for about 6 months. Sometime I would make another smaller one for after workout but that is obviously up to you.

By using this recipe in conjunction with regular weight lifiting and boxing workout I went from 235 to 185 pound in 5 months. In that time I increased my bench press max from 195 to 275 pounds.

First off the protein I use is a cheap store brand, but it's all you need. Here is a link.

http://www.puritan.com/body-building...nilla-_-002694


This Protein is low carb and has almost 0 sugar. Many people take protein powders loaded with carbs to build muscle but if you are trying to cut weight you cannot afford the carbs and you cannot afford to go without protein.

I mix this with "Westsoy Unsweetened Soymilk"

Soymilk is much healthier than a regular milk. This soy milk has 4g of Fiber and only 1g of Sugar per cup. Compare that to 13-15g of sugar and 0g of fiber in regular milk.


Shake Recipe:

3 scoops Precision Engineered Protein Powder (Vanilla is by far best taste)
2 cups Westsoy Unsweetened Soymilk
Add water to get desired consistency.

(I add Creatine and take fish oil with it as well)

This shake will give you the following nutritional benefits:

Calories: 500
Fat: 13g
Carbs: 16g (8g fiber, only 5g sugar)
Protein: 72 grams


I should add that this Protein also contains all your branch chain amino acids.

[fraidycat]

Did you read the label on that protein?

Artificial flavors and sucralose. Count me out.

Sucralose is a chlorinated sugar molecule, which means it's made the same way as most pesticides. It is, essentially, a pesticide; it's just so sweet (600 times sweeter than sugar) that you don't need to consume very much of it at a time.

Sucralose has been linked to kidney and liver problems and an increased risk of seizures, including seizures from head trauma. This especially sucks for a boxer, because damned near EVERY meal replacement powder and protein out there has sucralose in it, and we take a lot of blows to the head and body.

My shake:

2 scoops Biochem whey protein (Ingredients: whey protein, natural flavors, xanthan gum.)
2 cups apple juice
1/4 cup quick oats
1 cup berries

Blend until frothy.

330 calories, 60g protein, 10g fiber, plus antioxidants and long-chain carbs.

And no f-cking sucralose.

[shyboirank#1]

i pefer whey protien w/extras

[fraidycat]

Btw, the chemical name for sucralose is "1,6-Dichloro-1,6-dideoxy-beta-D-fructofuranosyl-4-chloro-4-deoxy-alpha-D-galactopyranoside".

Yum!

[Del Coqui]

You guys actually read the labels of everything you eat/drink? Not trying to be a smart ass or anything but lets keep this real, we are not rich and not fighting for the title.

thx for the suggestions, both of you.

[Trrmo]

First shake 72 gms protein, FraidyCat yours is 60gms. Thats alot unless you eat really infrequently 30-40gms should be enough.

[Trrmo]

You guys actually read the labels of everything you eat/drink? Not trying to be a smart ass or anything but lets keep this real, we are not rich and not fighting for the title.

thx for the suggestions, both of you.

I am not fighting now but trying to build muscle with little fat gain. So yes I read the labels, but actually now I dont really need to because I now have a good idea of the cals, proteins, fat, carbs in everything I eat so I can roughly calculate without looking at the labels. Dont have to be obsessive but it helps to have a basic understanding to perform at your best.

[Del Coqui]

I am not fighting now but trying to build muscle with little fat gain. So yes I read the labels, but actually now I dont really need to because I now have a good idea of the cals, proteins, fat, carbs in everything I eat so I can roughly calculate without looking at the labels. Dont have to be obsessive but it helps to have a basic understanding to perform at your best.

agreed......

[fraidycat]

You bet your ass I read labels.

[fraidycat]

First shake 72 gms protein, FraidyCat yours is 60gms. Thats alot unless you eat really infrequently 30-40gms should be enough.

The rule of thumb is, you require 1 gram of protein per lb. of bodyweight to counter the catabolic processes you generate during high-intensity anaerobic training of an hour or more per day. Less than that, and you lose muscle. The trick is getting that much protein without generating more calories than you burn. Which is why you need a low-calorie, slow-burning food for a booster -- like protein with oats.