Showing posts with label best protein powder. Show all posts
Showing posts with label best protein powder. Show all posts

What Is the Best Workout Routine?

What Is the Best Workout Routine?
For best workout routine results it takes as long as 4 days unless you are wanting to target certain muscle that lacks. Then you can throw an extra day on it.
You can put your workout days in any order you would like. I just have mine in this order because I like to get my harder workouts done in the beginning of the week that way when you start to wear down a little towards the end of the week you only have your easier workouts left.
One thing that anybody with fitness experience will tell you, is that you will not always have energy. There will be plenty of days that you will want to talk yourself out of working out. My best advice is for you to go to your nearest Vitamin Shoppe or Smoothie Factory close by and go ahead and get your pre workout drink. You will learn to keep this close by your weekly workout routines.

Level- Beginner to Advanced

Approx. workout time- 30 mins to 1 1/2 hours.

Days a week- 4 to 5

Always start with your warm ups and stretches... There's nothing worse than sitting at home with a pulled or strained muscle because you didn't warm up properly. Not only that but its mentally draining to sit at home watching weeks of your workout program go to waste. Grab about 1/4 to a 1/3 of the weight that you will start your workout with. Perform a couple sets of hammer curls or cable curls, 15 to 20 reps to get the blood flowing and the muscles warmed up. If you need a little boost, I find that a mp3 player or i pod definitely does the trick. With the right workout music you can bring a little extra push and effort with your routine.
Type of Workout

Fat Shred and Tone Up 
20, 18, 15 Rep-Count 
20 secs to none at all Rest Between Sets 
1 1/2 to 2 mins Rest Between Exercises

Muscle Gain 
12, 10, 8 Rep-Count 
45 secs to 90 secs Rest Between Sets 
2 to 3 mins Rest Between Exercises
Strength Gain 
6, 4, 2 Rep-Count 
1 to 2 min Rest Between Sets 
2 to 4 mins Rest Between Exercises

*3 sets of each exercise listed below except cardio and abs

Monday

Legs, Calves, Cardio:

-Lunges 3X Sets

-Leg Press or Squats

-Leg Extensions

-Leg Curls

-15-30 Min. of Cardio- Treadmills, elliptical, bicycle

-4 to 6 sets of calves on the calf machine 10 to 15 reps

Tuesday

Chest, Triceps, Abs:

-Flat Bench Press

-Dumbbell Incline Bench Press

-Dumbbell Decline Bench Press

-Dumbbell Flyes or Peck Deck

-Cable Tricep Pushdowns

-Tricep Dips

-Skull Crushers Abs 6X Sets of 20 or more reps

-Decline Bench Crunches 2X sets

-Medicine ball Sit Ups 2X sets

-Hanging Knee Raises 2X sets

Wednesday

Back and Biceps:

-Lat Pulldowns

-Seated Row

-Bent Over Reverse Dumbbell Flyes

-Preacher Curls

-Hammer Curls

-Reverse Curl

Thursday

Shoulders, Traps, Abs:

-Shoulder Press

-Front Raises

-Lateral Raises

-Abs
Just stick with your workout plan and make it fun. There's no secret workouts you can do. It all depends on the details of how your doing it. These are the most effective workout routines for men or women. For a more detailed ab workout routine click the link below. If you can ever see your first set of results it will become so addicting you'll find yourself setting your schedule around your workout routine instead of trying to find time in your schedule to workout.
Remember, working out is only half the work needed to build the body you want. A very important factor for the best workout routine is your daily intake and post workout meal. Its like driving your race car week after week in races and never changing the oil. It can be done without it but it will eventually catch up to you with slow results or cause your improvement to plateau. Your post workout meal is what will feed your muscles which speed up the fat burning process. It gives you much more energy to push your drive to get back in the gym the next day and be 100% ready.

Stick with this for several weeks and it will quickly become your best workout routine, but remember to change your routine every 4 to 6 weeks to keep your muscles confused.

The Benefits of a Full Female Workout Program

The Benefits of a Full Female Workout Program
In order for any aspiring bodybuilder to make it, she should have a good female workout program that incorporates everything needed to tone her body. This program should not only be complete, it should be well-balanced and tailor-made for a woman's body type and what she want to accomplish too.
Bodybuilding exercises are based on two main workout categories: cardiovascular and weight or strength training. Some say that cardio does the job better while others say that a female workout program based on strength training is the most effective. 



The reality of the matter is that the type of workout you do depends on what you want your body to look like and what goals you want to achieve. While both cardio and strength training are important parts of muscle building, there are instances wherein one will favor the other to get results. Here's a simplified breakdown to help women bodybuilders out there.
The Benefits of Cardio
Stress Relief -When it comes to breaking free from stress, scientific data has proven cardio workouts to be the winner. A female workout program that includes playing tennis or other similar aerobic activities has been known to reduce stress and clear the head, according to a 2005 article in the European Journal of Sports Science. Cardio training for 15 minutes at least 2-3 times a week significantly relieves people of anxiety and doing this for up to 5 times a week reduces fatigue by almost 50%. Dr. Madhukar Trivedi of the University of Texas 
Southwestern Medical Center - Mood Disorders Research Program and Clinic says that doing cardio increases the seratonin in the brain which is one of the neurotransmitters responsible for curing depression. So when stressed, go swimming.

Longevity - The director of the Human Performance Research Laboratory at West Texas A&M University, Dr. Mike Meyers has stated that cardio is one of the best ways to add years to your life. Doing cardio reduces the risk for so many different diseases: obesity, heart problems, type 2 diabetes, osteoporosis, high blood pressure, stroke and some types of cancer. This is primarily because cardio in a female workout program strengthens you heart, allowing it to pump more blood which in turn makes oxygen circulation in your body better. This likewise releases the good cholesterol in your bloodstream by as much as 8% in 8 weeks, says a 2007 study in the Journal of Internal Medicine.
The Benefits of Strength Training
Burning Fat- Doing weight training exercises such as lifting weights gives your body a heightened increase in metabolism up to an hour after working out as your muscles attempt to recover. This means that aside from the calories you've lost while training, you get to lose another 25%. 
If you lift heavier weights with less than 30 seconds of rest in between sets, you can burn off even more. Dr. Wayne Westcott, the director of research at the South Shore YMCA in Quincy, Massachusetts put it bluntly, "So if you burned 200 calories lifting weights, it's really close to 250 overall... for every 3 pounds of muscle you build, you'll burn an extra 120 calories a day - just vegging - because muscle takes more energy to sustain."
Building Confidence- If you think you look good immediately after a workout, it's not just your vanity talking. A 2006 research by the McMaster University in Ontario showed that women subjects made significant improvements influenced by the physical results they saw. Right after a heavy workout, blood rushes to your muscles, making them swell thus making you look fitter. 
In addition, the feeling of having conquered some serious poundage is bound to boost anyone's confidence level. If you want to feel even better about yourself, keep a log of how much you've progressed in terms of how many reps and sets you've been doing and how much weight you've been carrying so you can look back and feel a sense of pride at what you've accomplished. 
All this can be done with the right female workout program, and of course, with the proper attitude and great advice from professionals and others in the bodybuilding world!
Linda S Barker takes pride in all the women she has helped achieved their dream physique by giving them a firm foundation of what is required in the workout programs, their diet and their mentality. Her mission is to bring fresh and up to date information about how all the things one needs to get them closer to the results they want to achieve.

Bodybuilding plan for beginners

Bodybuilding plan for beginners 

breakfast : ( 8 a.m.)
2 boiled eggs & 1 banana 
rushed for time in the morning.?
Nothing too fancy here.just a couple of eggs to top up your protein reserves and a banana.
----------------
post workout 3 pm chocolate protein shake 
no need to worry about lengthy food preparation here
 consume post workout to kickstar the muscle
 rebuilding process.

preparation Mid morning snack 11 am yogurt, fruit seeds 
begin preparing yourself for an afternoon workout.
small brunch consisting of natural yogurt, 1sliced kiwi topped with chia seeds.
-----------------
Dinner 6 pm chicken breast ,rice&vegetables
repair your muscles you just worked on with some healthy lean meat e.g. chicken or fish & veggies e.g. broccoli& peas
Pre workout lunch 1 pm 
grilled cheese sandwich with tomatoes, cucumbers, olives lettuce 
this will be the highest carb meal ensure you can workout at a high intensity 
-------------------
Night time snack 9 pm 
1 avocado 
last meal of the day in case you're feling peckish .
slice up an avocado and get your healthy monounsaturated fats in for the day 




fabienne moncoq and Johny Yrius bodybuilding

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Johny Yrius bodybuilding 
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Johny Yrius

THE HIGH PROTEIN MEAT

HIGH PROTEIN MEAT
GROUND BEEF (90% LEAN)
Protein Power : 18 g per 3 oz. serving
High Protein
High Protein
Using 90 percent ground beef provides just the right amount of fat so your burgers and meatloaf won't taste like cardboard. Beyond a payload of proteins, this red meat is also a good source of the almighty creatine.

Need to Know: If you've got some extra cash in your wallet, opt for grass-fed beef, which is more nutrient-dense than its factory-farm counterparts.
High Protein
High Protein
9 PORK CHOPS (BONELESS)

Protein Power: 26 g per 3 oz. serving

The bounty of muscle-sculpting Protein in easy-to-prepare pork chops gives you more than enough of an excuse to pig out on them.
Need to Know: By helping to break down muscle tissue, soaking your chops in brine can bring more tender meat to the dinner table. Simply cover the pork chops in a brine made with 1/4 cup salt for each 4 cups of water (use enough liquid so that the meat is completely submerged). Cover and chill for 30 minutes to 2 hours.
High Protein
High Protein
TURKEY BREAST

Protein Powder Products : 24 g per 3 oz. serving

As with chicken, this big bird can flood your muscles with a wallop of protein.

Need to Know: Like pork chops and chicken breast, turkey breast can benefit from a pre-cook brining. If you're concerned about antibiotic use in large-scale poultry farming, you can look for turkey breast labelled "antibiotic-free."
High Protein
High Protein
Build Muscle with Protein Powder : 23 g per 3 oz. serving

These leaner cuts of steak provide a fantastic 1 g of proteins for every 7 calories; rib eye, on the other hand, delivers roughly 1 g of protein for every 11 calories. Plus, round steak is considered one of the more economical cuts.

Need to Know: Leaner cuts of steak like round and loin will become drier than the Sahara with overcooking, so prepare them quickly over high heat to just medium-rare.
High Protein
High Protein
7 Best Bodybuilding Foods
11 Top Muscle Building Foods
Muscle Building Foods: 10 Best Foods You Must Know for Muscle Development
Foods Contain High Protein

Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of the human body. While the body can manufacture several amino acids required for Protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable Protein sources. Animal Protein sources contain the complete set of essential amino acids, while all the essential amino acids can be obtained by eating a wide variety of plant foods.
Including a wide variety of foods that are high in Protein in your diet is an important part of any healthy lifestyle. There are a number of reasons why Protein is helpful. First, Protein is necessary for the building and maintenance of many types of cells throughout the body; Protein is the key to building muscle and other important tissues as well. It also serves an important role in maintaining the strength of your immune system and preventing you from getting sick or succumbing to other adverse health conditions. Read on for a list of some foods that are high in Protein.
Meat
High Protein
High Protein

Traditionally, meat has been one of the strongest sources of Protein for the human diet. Meats of all types contain protein, and the exact amount of protein varies according to the type of animal and the cut of the meat itself. Generally, meats that are lower in fat contain more protein, although the size and preparation method for the meat is an important determining factor as well. When including meat in your diet as a protein source, remember that some types of meat are more healthy than others. Red meat is higher in fat than chicken or other types of meat.

Beans

Beans are a final source of protein for many people. They are rich in protein and low in fat, making them a good item for inclusion in many meals. Within this category are a number of soy-based meat substitutes like tofu and tempeh, all of which are made from bean sources and are rich in Protein.
Fish

Fish is an excellent source of protein. Like meat, the amount of Protein in any serving of fish depends not only on the part of the fish that you’re eating, but also on the type of fish. It provides a wide mixture of other health benefits and nutrients as well, making it an excellent addition to any diet.
High Protein
High Protein
Dairy Products

Dairy products like eggs, milk, cheese and yogurt all contain protein in varying amounts. These products are great sources of protein for people who don’t eat meat. As with nuts, however, many dairy products are high in fat and calories, so your total consumption of these should be carefully monitored.

Nuts

For people who prefer not to eat meat or who are looking for an additional source of Protein in their diet, nuts are rich in protein. A single serving of nuts generally contains less Protein than a serving of meat or fish, but this is nonetheless a great way to provide your body systems the protein source that they need in order to remain strong. However, many nuts are high in different types of fat, and the total quantity of nuts that you eat should generally remain low.


HIGH PROTEIN DAIRY

HIGH-PROTEIN DAIRY
GREEK YOGURT
dairy-protein
dairy-protein
Protein Power: 23 g per 8 oz. serving

Made by straining away the liquid, deliciously thick Greek-style yogurts contain about twice as much protein as regular versions. You'll also reap the rewards of gut-friendly probiotic bacteria and bone-building calcium.

Need to Know: Plain Greek yogurt can contain up to three times less sugar than flavored types.
dairy-protein
dairy-protein
SWISS CHEESE

Protein Power: 8 g per 1 oz. serving

Ounce for ounce, Swiss cheese provides more protein than other commonly available varieties in the supermarket, making it a muscle-friendly option for your sandwiches and burgers.

Need to Know: If you're concerned about the calorie density of full-fat Swiss, low-fat versions have a protein-to-fat ratio of around 8-to-1, while still providing good flavor Protein Shake Recipes.

EGGS
Protein Power: 6 g per 1 large egg

THESE TASTY ORBS ARE NEAR-PERFECT MUSCLE FOOD.
These white orbs are near-perfect muscle food. That's because the biological value—a measure of how much protein from the food can be incorporated into proteins in the body—of an egg is higher than that of nearly any other item in the grocery store. The biological value is largely dictated by the amount of essential amino acids a food possesses, and the humble egg has these in spades.
dairy-protein
dairy-protein
Need to Know: Keep an eye out for cartons containing eggs with beefed-up omega-3 levels to make your morning scramble work even harder for you.

COTTAGE CHEESE

Protein Power: 14 g per 1/2 cup serving

This curd-riddled cheese product is laced with casein protein—a slow-digesting protein that supplies your growing muscles with a steady supply of vital amino acids. Think of it as the MVP of snack time, especially before bedtime.
dairy-protein
dairy-protein
Need to Know: Cottage cheese is notoriously high in sodium, but you can now compare nutrition labels to find brands that contain less.

MILK, 2%
Protein Power: 8 g per 1 cup serving

Moo juice remains a reliable source of top-notch protein with a biological value just shy of that found in an egg. But why try to chug watery, flavorless skim milk when you can still enjoy the richer taste of 2 percent without breaking the fat bank. Besides, the extra fat will help you absorb the fat-soluble nutrients like vitamin D present in the great white.

Need to Know: Studies show that cows raised using organic farming methods produce milk richer in a range of nutrients, including body-friendly omega fats.

SOY MILK

Protein Power: 8 g per 1 cup serving

While most non-dairy milks are light in protein, soy milk is the exception. If you're eschewing cow dairy for reasons such as lactose intolerance, consider using soy milk to float your cereal in, or for whipping up post-gym shakes.
dairy-protein
dairy-protein
Need to Know: To keep your intake of gut-busting added sugars to a dull roar, opt for brands labelled "unsweetened." And if your goal is to avoid genetically modified foods, splurge for organic.

Protein Shake Recipes

Protein Breakfast Shake
During the week, I don't get a chance to eat lunch until around 1 and my breakfast time varies. Because I'm a teacher, it's not like I can pull out a snack whenever the urge strikes, so I'm always on the hunt for healthy breakfasts that will keep me full until my prep period.

Enter Slim Fast.
Protein Shake Recipes
Protein Shake Recipes
Now, I am NOT a Slim Fast person. Admittedly, I did it for my wedding and did see results, but that's not necessarily a road I plan to travel again; it just doesn't work for my lifestyle. But I found a can of their protein shake powder at the grocery store and thought I'd try it out.

I threw in some additions and am really satisfied with the result. I make it a few times a week, and it's just as delicious as it is filling. I drink it in my car around 7am, and with a fiber bar or some fruit around 10am, I'm good to go until lunch.
Protein Breakfast Shake
adapted from the SlimFast canister
8oz skim milk
1 scoop SlimFast High Protein Shake Mix
1 banana, broken into 3 or 4 pieces
1/4 cup peanut butter
1/2 cup crushed ice
Combine all ingredients in a blender (or in a large cup to use with an immersion blender) and blend until desired consistency.
Protein Shake Recipes
Protein Shake Recipes
Use any of these recipes to start your day, fuel up before a workout, or replenish your muscles after you've finished training. In any of the shakes, feel free to add 1 tablespoon of ground flaxseed and go with extra ice or no ice.

1. TD's Quickie
6 ounces water, juice, or almond milk
1 scoop egg white powder or whey protein isolate
6 ice cubes

Shake, stir, or blend, and enjoy!

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2. TD's Fat Burner
12 ounces water or unsweetened almond milk
2 scoops egg white powder or whey protein isolate
8 strawberries
1 tablespoon raw almond butter or ground flaxseed
6 ice cubes

Mix in a blender for 30 seconds.

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Protein Shake Recipes
Protein Shake Recipes
3. TD's Preworkout Shake
8 to 12 ounces water
2 scoops egg white powder or whey protein isolate
1 banana
6 ice cubes

Mix in a blender for 30 seconds.

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4. TD's Daddy Shake (My kids love it!)
12 ounces fresh orange juice
2 scoops egg white powder or whey protein isolate
1 banana
2 tablespoons almond butter or natural peanut butter
6 ice cubes

Shake, stir, or blend.

Turn comfort food into muscle fuel with these 5 instant upgrades for your diet. 

5. TD's Tropical Delight Shake
12 ounces water or orange juice
1 scoop whey protein isolate
1/4 cup each of as many fruits as you can find in the fridge
1 banana
6 ice cubes

Mix in a blender for 30 seconds.

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6. TD's Post-Game/Practice/Workout Recovery Shake
12 ounces water
2 scoops whey protein isolate

Before your event or workout, fill an empty water bottle with protein powder. After your event, add water and shake vigorously for 30 seconds.

How fit are you? Use these 10 simple fitness tests to find out. 
Protein Shake Recipes
Protein Shake Recipes
7. TD's "Rise and Shine" Breakfast Shake
12 to 16 ounces fresh squeezed orange juice
2 scoops egg white powder or vanilla whey protein powder
1 banana
1/4 cup Greek yogurt
2 teaspoons organic vanilla extract
1 tablespoon ground flaxseed (optional)
1 tablespoon lecithin (optional)

Blend together for 30 seconds.

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8. Dr. Chris Mohr's Blueberry Blast
1 cup unsweetened vanilla almond milk
1 frozen banana (peel before freezing)
1/2 cup blueberries
1 scoop unflavored or vanilla protein powder

Mix in a blender for 30 seconds.
Protein Shake Recipes
Protein Shake Recipes
Silence a growling stomach with these 5 belly-filling foods.

9. Tropical Breeze
1 cup unsweetened vanilla almond milk
1 cup frozen pineapple
1 teaspoon shredded coconut or coconut milk
1/2 cup frozen blueberries
1 scoop unflavored or vanilla protein powder

Mix in a blender for 30 seconds.

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Protein Shake Recipes
Protein Shake Recipes
10. Dr. Chris Mohr's Chocolate Chip "Ice Cream"
1 cup unsweetened chocolate almond milk
1 tablespoon natural almond or peanut butter
1 frozen banana (peel before freezing)
1 tablespoon cacao nibs
1 cup raw spinach
1 scoop chocolate protein powder
Dash of red pepper flakes (optional)

Mix in a blender for 30 seconds.

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IMPACT tip: Within 30 to 60 minutes after you train, have either a recovery shake or a meal. If you have a shake, give it a little "and then some" and add 5 to 10 grams of glutamine, an amino acid that helps in muscle building and recovery.

Discover 9 secrets for bigger, stronger muscles.
Protein Shake Recipes
Protein Shake Recipes
 Protein Shake Recipes for muscle gain and fat loss.
Protein shakes are great additions to your meal plan. They can even be good meal replacements. Working for both muscle gain and fat loss. During my muscle-building phase, I had a shake every day. At morning and at night before I went to sleep. For me, it was the most convenient way of getting an additional 1000 Calories, without consuming what would be a lot of whole foods. There are a 100 recipes in this listing of protein shake recipes. If you can’t find what you like on this list, checkout my ultimate protein shake recipes list.

Here is my absolute favorite shake. If you don’t have any issues with Peanut Butter and Bananas this is the only shake recipe you will ever need.

Chocolate Banana Peanut Protein Shake  
2 Scoops Chocolate Whey Protein Powder
1 Tbsp Cocoa Powder
1 Tbsp Peanut Butter
1 Large Banana
12 oz Milk
4-6 Ice Cubes

The process is simple. Put all the ingredients in a blender and blitz. You can add more ice cubes until you reach a consistency you are happy with. Some prefer the shake smoother, some prefer it thicker. You can add and subtract the quantities to get the desired nutritional profile. Building muscle phase? Add more milk, peanut butter, bananas. Weight loss? Swap water in for milk.

This is how I used the shake. During my muscle-building phase I needed calories badly. There was no way I could manage a surplus of 500 calories easily from whole foods. I upped the milk to 36 oz, added a second Banana, second tablespoon of Peanut butter and Cocoa powder. The upped the Calorie count to almost 1000. I made it in the morning and split the shake. Half in the morning, half at night. Some will know this as the LOMAD shake. LOMAD stands for Liter Of Milk A Day. GOMAD (gallon of milk a day).

When I was in fat loss mode, I made different changes. I wanted the protein to help maintain lean muscle, but I did not want a lot of carbs and/or fat. I switched to low-fat milk and had a smaller Banana. For fewer calories from fat and carbs and more from protein, replace the milk with water. This will give you a good protein boost.
Protein Shake Recipes
Protein Shake Recipes
 The Best Protein Shake Ever
Ingredients:
2 scoops Chocolate Whey Powder
10 Ice Cubes
12 oz. fat-free milk
2 tbl spoon fat-free vanilla yogurt or Kefir
1 tbl spoon reduced fat peanut butter
2 tbl spoon hazelnut coffee
1/8 cup caramel ice cream topping

Lean Mass Banana Split Shake
1/2 frozen banana
2 Tbsp. Whipping cream (heavy cream, not cream out of a can)
2 Scoops Chocolate (no carb) Whey Powder
10-12 oz water
4-6 ice cubes

Heavy Gainer Protein Shake
3 scoops Chocolate Whey Powder
4 egg whites
1 tbls. Peanut Butter
8 oz. cold water
2 cups ice

Banana Bread Shake
Ingredients:
2 scoops Vanilla Whey Powder
1 Banana
1/2 Cup Rolled Oatmeal (cook with boiling water) or Bran
3/4 Cup Kellogg’s Bran Flakes
1 Bottle of Water
Sugar, Brown Sugar or Stevia Sweetener to taste

Banana Protein Shake
Ingredients:
1 scoop Vanilla Whey Powder
1 medium to large banana
8 oz. light Soy Milk
1 TBSP Linseed, Soy and Almond Mixture
1 tsp Golden Syrup
Few drops vanilla essence/extract
3-4 cubes ice
1 tb spoon low-fat natural yoghurt
Protein Shake Recipes
Protein Shake Recipes
 Orange Vanilla Shake
Ingredients:
2 scoops Vanilla Whey Powder
8 oz. Orange Juice
4-5 ice cubes
1 tsp. Vanilla Extract
½ banana
2-3 frozen strawberries
2 packets of sweetener

Protein-Carb Almond Protein Shake Blaster
Ingredients:
2 scoops Vanilla Whey Powder
10-12 oz of skim milk
1.2 cup of dry oatmeal
1.2 cup of raisins
12 shredded almonds
1 tbsp of peanut butter.

Plum Ice Shake
Ingredients:
2 scoops Vanilla Whey Powder
1 ripe plum (pitted) juice of 1 lemon
16 ounces of ice water
1.2 cup of ice cubes.

Plum-Lemon Cooler
Ingredients:
2 scoops Vanilla Whey Powder
1 ripe plum, pitted
juice of 1 lemon
1 tablespoon multi-vitamin powder
16 ounces ice water
1/2 cup ice cubes

Wild Berry Boost
Ingredients:
2 scoops Vanilla Whey Powder
8 raspberries
4 strawberries
15 blueberries
16 ounces non-fat milk
1/2 cup ice cubes
Protein Shake Recipes
Protein Shake Recipes
 Creatine Catalyst
Ingredients:
2 scoops Vanilla Whey Powder
5 Granny Smith apples
5 grams (one teaspoon) Creapureä £reatine powder
1/2 cup ice cubes

Peanut Brittle Protein Shake
Ingredients:
2 scoops vanilla protein
1 tbsp sugar-free instant butterscotch pudding mix, dry
1 tbsp natural peanut butter, chunky
8 oz. cold water or low-fat milk.
3-6 ice cubes

The Hulk Protein Shake
Ingredients:
2 scoops vanilla protein
1 tbsp sugar-free pistachio pudding mix
1 mint leaf or a few drops peppermint extract
1 tbsp Match Green tea powder
1 few drops green food coloring (optional)
8 oz. cold water or low-fat milk
3-5 ice cubes
Protein Shake Recipes
Protein Shake Recipes
 Oatmeal Meal Replacement Shake
Ingredients:
1 cup dry measure oatmeal, cooked in water and cooled
2 scoops vanilla protein
3 dashes cinnamon
1/8 c sugar-free maple syrup or equivalent amount brown sugar replacement
1 tbsp chopped almonds (or flaxseed oil or natural peanut butter)
12 oz. water or low-fat milk

Cinnamon Roll Protein Shake
Ingredients:
2 scoops vanilla Whey Powder
1 tbsp sugar-free instant vanilla pudding
1/4 tsp cinnamon
1/2 tsp imitation vanilla (or 1/4 tsp extract)
1 packet artificial sweetener
a few dashes butter flavor sprinkles or butter-flavor extract
8 oz. water (or low-fat milk)
3 ice cubes

Nada Colada Protein Shake
Ingredients:
2 scoops vanilla Whey Powder
1/2 c pineapple-orange juice*
1/4 tsp rum extract
1/4 tsp coconut extract (or 2 tbsp shredded coconut)
1 packet artificial sweetener
4 oz. water (or low-fat milk)
3-6 ice cubes
Protein Shake Recipes
Protein Shake Recipes
 Tropical Treat
Ingredients:
8 oz. pure water
1/2 banana (frozen)
2 tbs. low-fat sour cream
1 tsp. coconut extract
Stevia (optional)
2 scoops Vanilla Whey Powder

Super Healthy Honey Banana Shake
1 cup of pure water
1 big scoop of vanilla Whey Powder
3/4 cup of natural yoghurt or Kefir
1 banana
1 tsp of flax-seed oil
2 tsp of honey
1 tsp Spirulina

Rock N’ Roll Protein Shake
Ingredients:
1 cup of pure water
1 big scoop of vanilla Whey Powder
3/4 cup of natural yoghurt
1 banana
1 tsp of flax-seed oil
2 tsp of honey
1 tsp Spirulina

Pineapple Protein Shake Power
Ingredients:
1 cup of pineapple juice
3 strawberries
1 banana
1 teaspoon of yogurt
1 scoop of your choice of protein
Protein Shake Recipes
Protein Shake Recipes
 Strawberry Protein Shake Savior
Ingredients:
4 scoops vanilla Whey Powder
8 fluid ounces water
1 colombo strawberry yogurt
3 frozen strawberries
1 teaspoon creatine
1 teaspoon flax seed oil

Vanilla Coffee Delight
Ingredients:
10-12 oz. low-fat milk
2 scoops vanilla Whey Powder
1/2 cup low-fat coffee flavored ice cream

Iso-Egg Heavy Gainer
Ingredients:
3 scoops Whey Powder Vanilla
4 egg whites
1 tbls. Peanut Butter
8 oz. cold water
2 cups ice

Peanut Butter And Banana Shake
Ingredients:
2 scoops USN Vanilla Muscle fuel
100g almond flakes
1 table spoon peanut butter
500ml skim milk
half banana
1 table-spoon honey

The Best Overall Tasting Homemade Protein Shake
Ingredients:
16 oz. skim milk
2 cups no-fat cottage cheese
3 scoops vanilla Whey Powder
1/2 cup non-fat, reduced-sugar vanilla yogurt scoop of your favorite fruit
(I like frozen strawberries & banana)
Stevia (optional)
Handful of Ice
Protein Shake Recipes
Protein Shake Recipes
PB&J Protein Shake
2 Scoops Vanilla Whey Powder
8-12 oz water (add 1% milk if you want a little creamier texture)
1 Tbsp. Natural (smooth) Peanut Butter
1 Tbsp. Flax oil or Flax meal
1 Tsp. No sugar Strawberry Jam

Fruity Carbohydrate High Protein Shake – (Post or Pre-Workout)
1 banana (cut in pieces and frozen)
4-6 whole strawberries (from frozen berry package)
1/2 cup low-fat yogurt (or Brown Cow cream top for more calories)
1 cup orange or pineapple juice
2 scoops Vanilla Whey Powder

Tropical Protein Pina Colada Shake
2-3 scoops Vanilla low carb Whey Powder
4 oz water
1/3 cup pineapple chunks (canned in water, or fresh) – freeze them for icy texture
Coconut milk or coconut extract (again, from a can for more fat or extract for low cal)
1/2 cup 2% milk + 1/2 cup pineapple low carb drink (like Diet V-8 tropical)
4-6 ice cubes
Root Beer Float
12 oz can of diet Root Beer
2 scoops Vanilla Whey Powder (carb-free)
4-6 ice cubes
2 Tbsp Whipping cream (heavy cream, not from a can)
Mango Madness
2-3 scoops Vanilla Whey Powder
1/2 to 1 cup mango pieces frozen or freshly sliced natural mango
1 cup Brown Cow Vanilla cream top yogurt
1 Tbsp Flax seed oil
6-8 oz water
Dreamsicle Protein Shake 
2-3 Scoops Vanilla Whey Powder
Seeds from half a length of real vanilla bean
1 Tsp. Vanilla extract (real not imitation)
4 oz. water
6 oz. Orange juice + zest from half orange
3 Tbsp Whipping cream (heavy cream, not from can)
1/2 cup vanilla yogurt (or frozen vanilla yogurt)
Ice cubes at end to add desired consistency
Mineral Power
10 oz. pure water
1 oz. liquid ionic plant source minerals
1 packet knox gelatin
1 tbs. flax seed oil
1 big scoop of vanilla Whey Powder
Stevia (optional)
Rock N’ Roll Protein Shake
1 cup of pure water
1 big scoop of vanilla Whey Powder
3/4 cup of natural yoghurt
1 banana
1 tsp of flax-seed oil
2 tsp of honey
1 tsp Spirulina

Strawberry Savior
4 scoops vanillaWhey Powder
8 fluid ounces water
1 colombo strawberry yogurt
3 frozen strawberries
1 teaspoon creatine
1 teaspoon flax-seed oil
Vanilla Coffee Delight
10-12 oz. low-fat milk
2 scoops vanilla Whey Powder
1/2 cup low-fat coffee flavored ice cream

Peanut Butter And Banana Shake
2 scoops vanilla Whey Powder
100g almond flakes
1 table-spoon peanut butter
500ml skim milk
half banana
1 table-spoon honey
The Best Overall Tasting Homemade Protein Shake
16 oz. skim milk
2 cups no-fat cottage cheese
3 scoops vanilla Whey Powder
1/2 cup non-fat, reduced-sugar vanilla yogurt scoop of your favorite fruit
Stevia (optional)
Handful of Ice
Ginger Bread Man
1 scoop vanilla Whey Powder
1 graham cracker
1/2 tsp cinnamon
vanilla extract
12oz. of water
4 Ice Cubes
Blend 45 seconds
Creamy Coffee Ice Cream
1 scoop vanilla Whey Powder
13 oz ice cubes
3 oz water
2 tsp ground coffee

Apple Pie Delight
1 scoop vanilla Whey Powder
1 peeled and cored apple, cut into pieces
1 1/2 cups of milk
1/2 tsp cinnamon
1/2 tsp nutmeg
5 Ice Cubes
Holiday Pumpkin Spice Shake (low carb/ diet shake)
2 Scoops Vanilla Whey Powder
8 oz. water
1 Tbsp. Flax oil
1 Tsp. Pumpkin pie spice
Stevia (optional)
8 oz. Yogurt
4-6 ice cubes
Fruit Smoothie
2 scoops Strawberry Whey Powder
4 large strawberries
blueberries ( a small handful)
water (just a few drops)
1/2 C ice
Stevia (optional)

Egg-cellent Shake
3 eggs
1/2 cup milk or 3-4 scoops vanilla ice cream
Tropical Pleasure
Ingredients:
8 oz. pure water
1/2 tsp. pineapple extract
1/2 tsp. coconut extract
1 tbs heavy cream
1/2 frozen banana
1 heaping scoop (1 oz) of Egg Protein
Stevia (optional)
2-3 ice cubes (optional)
Egg-cellent Shake
Ingredients:
3 eggs
1/2 cup milk or 3-4 scoops vanilla ice cream
Add all ingredients in blender. Blend and enjoy.

Banana Almond Creme
Ingredients:
1 Banana
12 Cup Milk
10 Almonds
1 Serving Protein
5 Ice Cubes

Chocolate Coffee Shake
Ingredients:
Mix 2 scoops of Milk Chocolate Protein
1 cup of skim milk
5 ice cubes
1 cup of water
1 spoonful of instant coffee!
Peppermint Oatmeal Shake
Ingredients:
Mix 2 scoops of Milk Chocolate Protein
1 cup sugar-free vanilla ice cream
1 cup oatmeal
2 cups non-fat milk
1.2 cup water
a splash of peppermint extract!

Banana Almond Creme
1 Banana
12 Cup Milk
10 Almonds
1 Serving Protein
5 Ice Cubes

Snickers® Protein Shake
3 Snickers® Bars
4 eggs
3 cups milk
2 tablespoons evaporated milk
Chop the candy into cubes. Add the milk, eggs, then mix; add the evaporated milk and mix.
Protein Bars Shake
3 Protein Bars
4 eggs
3 cups milk
2 tablespoons evaporated milk
Chop the Protein Bars into cubes. Add the milk, eggs, then mix; add the evaporated milk and mix.

Muscle Shake
1 c. low-fat milk
1/2 c. plain low-fat yogurt
1 banana, sliced
2 tbsp.Whey Powder
6 strawberries, sliced
1 tsp. wheat germ
1 tbsp. honey or maple syrup
1/4 cup of any frozen berries
Pinch of nutmeg or carob powder

Mineral Power
Ingredients:
10 oz. pure water
1 oz. liquid ionic plant source minerals
1 tbs. flax-seed oil
1 heaping scoop (1 oz) of protein of choice
Stevia (optional)

Weight Gainer
14 oz. pure water
2 bananas or 2 scoops YAM Power
3 tbs. peanut butter
Stevia (optional)
1 scoop of your choice of protein

Pineapple Power
1 cup of pineapple juice
3 strawberries
1 banana
1 teaspoon of yogurt
1 scoop of your choice of protein

Banana Delight
Ingredients:
8 oz. pure water
1/2 banana (frozen)
2 oz. protein of choice
2 tsp. flax-seed oil
Protein Shake
Protein Shake
Strawberry Cheesecake
Ingredients:
10 oz pure water
8 frozen strawberries
4 tbs. low-fat sour cream
Stevia (optional)
1.5 oz. protein of choice

Blueberry Dream
Ingredients:
10 oz. Pure water
1/2 cup fresh or frozen blueberries
1.5 oz. protein of choice
2 tsp. flax-seed oil
Stevia (optional)

Peaches and Sour Cream
Ingredients:
8 oz. pure water
1 ripe peach
2 tbs. low-fat sour cream
Stevia (optional)
1.5 oz protein of choice

Quick Start
Ingredients:
3 oranges (fresh juiced only, NOT canned or bottled
Stevia (optional)
1 oz. protein of choice

High Energy Shake!
Ingredients:
10 oz pure water
10 strawberries (Fresh or Frozen)
1 tbs. flax-seed oil
1/2 tsp Matcha Green Tea Powder
1/2 tsp vanilla extract
1 heaping scoop (1 oz) of protein of choice
Stevia (optional)
2-3 ice cubes (optional)

Super Slimmer
Ingredients:
8 oz. pure water
1 tbs. flax-seed oil
1/2 ripe peach (peeled)
6 frozen strawberries
1 heaping scoop (1 oz) of protein of choice
Stevia (optional)

Heavy Gainer
Ingredients:
10-14 oz. pure water
1/2 cup raw almonds – blend with water only until creamy smooth then add…
1/2 large frozen banana
2 level scoops (2 oz) of protein of choice
Stevia (optional)

Weight Gainer
Ingredients:
14 oz. pure water
2 bananas or 2 scoops YAM Power
3 tbs. peanut butter
Stevia (optional)
2 oz. protein of choice