Thread: Protein Shake Perfection

I've been experimenting over the past few months trying to concoct the perfect protein shake. My requirements were it had to be chock full of protein primarily but also have fantastic flavor to rival even the best ice cream milkshake. Ok, maybe not quite THAT good, but certainly very very good. The other thing I wanted to avoid is the use of protein powder. In case you didn't know protein powder supplements, and actually ALL supplements are not regulated by the FDA like food is. This means unscrupulous companies can basically lie on their labels and get away with it. Believe me, plenty of the supplements out there don't contain the advertised ingredients. This has been tested and confirmed by independent labs.


OK so let's get to the good stuff. How do you make a really great tasting protein shake that is loaded with good nutrients, no processed sugars and a good balance of carbs to boot. The first 2 base ingredients are cottage cheese and nonfat greek yogurt - or lowfat if you prefer. I start with about a cup of each. Then to thin it out I use about 1/2 cup of milk and 1/2 cup of unsweetened soy milk. 1/2 teaspoon of cinnamon, a teaspoon of vanilla extract, 5-6 big frozen strawberries (or other fruit you like) and a little bit of stevia sweetener. Blend away and enjoy one of the best shakes you will ever taste. This baby comes in around 80 grams of protein, 40-50 grams of low GI carbs. You can alter the amount of carbs/proteins a bit by changing the ratios to more cottage cheese and less milk/soy and instead use water.

Ingredients for two 32oz. cups:

Cottage Cheese (1 cup)
Greek Yogurt (1/2 cup)
Milk (2 cups of whatever milk you like)
Frozen Fruit (1.5 cups Strawberry, Blueberries, Pineapple etc etc)
Cinnamon (1/2 teaspoon)
Vanilla Extract (1 tablespoon)
Stevia Sweetener and/or Agave Nectar for a little more sweetness
Fill the rest with Water or more milk if you want more calories

Enjoy!

Wrong, protein shakes are full of artificial sweeteners. :)

But yeah, I do use my protein powders to cook up some of my own fancy creations as well (mostly desserts). They're low-carb high-protein alternatives for desserts for me. So much you can do with protein powders.

1) Protein Oats: Oatmeal w/ a scoop of protein powder
2) Protein pancakes: depending on the flavor of your protein powder, you can eat up flavoured pancakes with these. They double as the sweetener and as the flavor to your pancakes
3) Protein brownie: Choc flavored protein + water + microwave = brownie

Protein pies, protein cheesecakes... just about any dessert you can think of, you can do it with protein powders. You dont' ahve to stick to the typical protein shake! Google for recipes if you like

Originally Posted by Vogue

Wrong, protein shakes are full of artificial sweeteners. :)

Actually, there's no powder at all in that recipe. And there's nothing wrong with artificial sweeteners, they're all regulated by the FDA anyway. Typically when one says 'protein shake' they mean a post workout meal replacement. This recipe would best be consumed right before bed because of all the slow digesting proteins in the cottage cheese. Immediately after a workout it's important to ingest fast digesting proteins and carbs of which there's no other recommendation than a quality protein powder.

Originally Posted by P2P_seeder

Actually, there's no powder at all in that recipe. And there's nothing wrong with artificial sweeteners, they're all regulated by the FDA anyway. Typically when one says 'protein shake' they mean a post workout meal replacement. This recipe would best be consumed right before bed because of all the slow digesting proteins in the cottage cheese. Immediately after a workout it's important to ingest fast digesting proteins and carbs of which there's no other recommendation than a quality protein powder.

I disagree with the statement that all artificial sweeteners are ok. The only one I would consume these days is Stevia.

Also the FDA is far from perfect - there are plenty of examples where they aren't doing their job.

While there has been research suggesting that meal/protein intake timing can be important - there is also just as much research refuting these claims. My thinking is that as long as you are consuming adequate amounts of protein per day it matters little what time it's eaten.

I don't use protein powders anymore after all the things I learned about them - I only get my proteins from real food sources now.

Cheers!

Originally Posted by malcomb

My thinking is that as long as you are consuming adequate amounts of protein per day it matters little what time it's eaten.

Agreed. Eat for function. Just get it in ya.

Originally Posted by malcomb

I only get my proteins from real food sources now.

Cheers!

Yeah, me too. I used to spend my whole paycheck on powders and supplements, etc. Now all I use is a multi-vitamin daily and a protein bar after working out. It's for convenience only because I workout at my lunch hour and don't have time to get showered and be back at work on time. I'm already abusing my breaks as it is because I bring 3/4 meals in with me. I'm eating 6 times a day.

I don't think there is too high of a risk with things like Whey Protein. It's be hesitant to drink things like those Muscle Milk shakes. There was a study not too long ago that found heavy metals in them (as well as others).

I usually just mix Whey with milk and pound it down. But if I want to try to enjoy it, usually whey, milk, a half a banana, and peanut butter make for a simple awesome shake.

Originally Posted by roamer

I don't think there is too high of a risk with things like Whey Protein. It's be hesitant to drink things like those Muscle Milk shakes. There was a study not too long ago that found heavy metals in them (as well as others).

I usually just mix Whey with milk and pound it down. But if I want to try to enjoy it, usually whey, milk, a half a banana, and peanut butter make for a simple awesome shake.

Well when I refer to 'risk' with whey protein I only mean that there is no legal system of checks and balances regulating supplement companies to be truthful in their claims on their nutrition labels. Food doesn't suffer from this shortfall. There are companies that test supplements specifically for accuracy in their labels - unfortunately all the ones I have found cost money to become privy to that information. Some free articles on this are around the web and some have found whey concentration to be half of what was claimed on labels.

I'm sure there are plenty of companies that are truthful in their labels, but sadly they must suffer the lack of trust from consumers like me who refuse to buy into an industry without legal accountability. I just don't like not knowing exactly what I'm putting into my body.

I always do a mix of cottage cheese, milk and blueberrys.. The cottages cheese is slow releasing proteins. So I like that shake as a night snack.
(Some times I add protein powder).

After training I mix water and whey protein (fast releasing). I need the calories, as I do a lot of sports. I like to snack almonds or other nuts. Peanutbutter is also a good snack for me, with good fat and protein.

I will try your vanilla extract and cinnamon advice

Three words... Powered Peanut Butter

Got some form Amazon, even have it with CoCoa. 85% less fat than standard Peanut Butter.

I'm trying to get back to the basics and am going from Protein power to egg white powder.