Protein Shake + Smoothies

[craig_t]

I am just starting weight training and trying to eat a bit better too, to go with it... I am not a massive fan of fruit as such, but I can tolerate eating:

Grapes
Oranges
Apple (Preferably without the skin but wouldn't matter if blended)
Pineapple
Melon

I pretty much mentally tell myself no to even trying other things, although I can't stand the smell of bannana.

Anyway, I am looking to try and put my blender to some use and make some shakes that I may like which can even have other fruits than mentioned in if the combinations are nice.

I have strawberry and chocolate protein powder and want to incorporate that into the shakes I drink. Can people post what they are currently having, how much of each ingredient too? My blender has 300ml and 600ml containers.

 

[D.P.]

my standard shake is:
yoghurt, milk, mixed frozen berries (blueberry, raspberry, black berry), 1/3rd cup porridge oats. Sometimes adding a table spoon of peanut butter or banana.

I also do s banana and strawberry + vanilla extract, or banana and peanut butter with cinnamon.


Melon, mango, papaya, pineapple all work well.


I don't really measure ingredients but do things to taste. normally 3-4 tables spoon of yoghurt, milk varies to keep a desired consistency.



Eben if you are not a fruit person yo will find that things like a banana just wont been the same when blended and mixed with other ingredients.


Things like a orange and apple are hard to incorporate IMO. You can make a non-dairy smooth with orange juice.

 

[randomshenans]

frozen raspberries are great for fibre.

You can add some 0% fromage frais or quark is mint for added protein too. ~10g protein per 100g. Then 100g of frozen raspberries and a scoop of vanilla raspberry my protein whey and you'll need a bit of water (or milk if you don't mind the fat) and you'll get a smashing thick as shake. Works out something like, 28g protein, 19g carbs (fruit carbs), 7g fibre and 2g fat with milk.

 

[chroniclard]

Do you need all the extra calories from the fruits/smoothies?

 

[D.P.]

I would use full fat yogurt and milk, the fat is what will stop you getting hungry by lunch time.

 

[D.P.]

Do you need all the extra calories from the fruits/smoothies?

If you are worried about calories then they can be cut elsewhere or you simply drink less. The Fruit is an important source of fiber and vitamins.

 

[tom_e]

Vegetables are a better source to be honest, plenty of spinach, kale and other green veg with a little fruit just to give it some sweetness.
Apparently they don't taste as bad as they sound.

 

[D.P.]

Vegetables are a better source to be honest, plenty of spinach, kale and other green veg with a little fruit just to give it some sweetness.
Apparently they don't taste as bad as they sound.

Spinach is OK ina smoothie with plenty of fruit in it.


The vegetables I will eat for lunch, dinner and snacks through the day so don't really need them with my breakfast smoothie.

 

[craig_t]

The veg will go with meals. this isn't exactly to be for meal replacements as such, it's just to help me get some fruit in me but also I can drink it in between meals or after a workout with my post work out meal... The amount of calories does not matter to me at the minute, as long as I clean eat and don't have silly amounts of bad food... IE I have had two takeaways a day for 2 year.

 

[SixTwoSix]

Sick of eating cooked broccoli but it's really good for you so i'm currently blending 200ml milk, 1 banana and about 100g raw broccoli for a breakfast shake, I add in some fresh mint leaves and honey to taste as it always tastes different.

 

[arknor]

add some nuts to your smoothies
almonds, pistachios etc (just google for ones high in protein)

good source of protein, fibre and vitamins.

They work awesome in a smoothie all the millions of little tiny bits they end up as add a nice texture


You should try to get all your protein or as much as possible from real foods, protein shakes are to supplement your diet if you struggle to get enough protein not to replace proper foods.

If your only just starting weight training your protein needs should be low enough that it's terribly easy to get enough protein from actual food.


you can get some mobile phone apps for tracking calories and macros btw, you just scan the barcode on anything you eat and input the amount in grams or whatever

 

[XeNoN89]

My Morning shake:

Milk
2 Scoops choc Protein
2 scoops oats
1 tablespoon peanut better
1 banana

 

[Freefaller]

Vegetables are a better source to be honest, plenty of spinach, kale and other green veg with a little fruit just to give it some sweetness.
Apparently they don't taste as bad as they sound.

I have these a fair bit - they're great. Spinach is pretty awesome. However you can add all sorts of greens to it (greens of choice, spinach, Swiss chard, collards, romaine, kale (better if it's cooked IMO - just blanched really), celery, dandelion greens, etc...)

Lots of great "green" smoothies out there - you can sweeten it up by adding an apple or a banana. I don't think you need to add whey protein to it unless you're struggling to hit your protein intake. Nuts and seeds as suggested is a good idea. To boost calories you can also add avocado to the smoothie which will also thicken it up a bit.

Adding ginger and lemon juice can give it some zest, but also has some good nutritional and health benefits. I tend to add at least 1 fruit in it to give it some natural sweetness, or you can add some syrup of choice (honey, maple syrup etc...).

 

[boxman2000]

My wife is very into her spinach and kale in her smoothies. She uses frozen blueberries quite a bit and if it needs a bit of extra sweetening then she uses a bit of honey or maple syrup.

If someone is looking to reduce calories then almond milk with protein shake is great - it's easy enough to make too and you can use almond pulp in other things to up your protein (milk itself has little protein). Good if lactose intolerant.

 

[arknor]

if you get almond milk or whatever get one that's fortified (added vits and minerals)

 

[Freefaller]

Indeed - or rice milk (vanilla flavour is yum!).

 

[CircleFaust]

i bought a SIS recovery protein powder
it's says to be used within 30min post workout

at the end of the day, does it really matter when you take this?
surely i could use pre workout, post workout, 1hr after 2hrs after etc?

 

[tom_e]

i bought a SIS recovery protein powder
it's says to be used within 30min post workout

at the end of the day, does it really matter when you take this?
surely i could use pre workout, post workout, 1hr after 2hrs after etc?

The 30 minute window is pretty much a myth use it whenever you like.

 

[Glaucus]

Sounds like you're doing this just to add fruit to your diet and as such is a pointless and un-needed exercise. If you're eating plenty of veg there is zero reason to up your fruit intake.

Be better of concentrating on things you might be deficient in. Vitamin D, omega 3 and such like that a huge portion of the population don't get enough off. Eat a can of mackerel whilst sitting in the garden in the sunshine.

 

[booyaka]

coconut milk
protein powder
banana
peanut butter
touch of honey.

Blitz - if wanting really chunky - add some oats first on their own and blitz to a fine crumb, then add the rest.