On the show this week Bubba mentioned that they we're going to start whipping up shakes and talked about some of the new products coming out from our friends at Prosource (http://www.prosource.net). I've been buying all of my stacks and supps from them and for those intrested I wanted to explain a little bit about Protein Shakes and share a few recipes with you.

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Protein Shakes - information about protein powder and supplements

Protein shakes are in my opinion probably the most important supplement there is, and it is basically the only supplement that I will always use. First off, unless you are taking something crazy like 800 grams of it a day or more, it is completely safe. No side effects or anything. Why do I use it and why is it so important? Well, because protein is the most important part of your diet, whether your goals are to increase muscle and get bigger and stronger, or lose weight and lose fat and get/stay lean. Protein is the building block of muscle, and without enough of it, your body won't build muscle.

So the obvious thing to be thinking now is, "why do I need protein shakes, can't I just get enough of it from regular foods?" The answer to that question is yes! But the problem here is, since we all know that for best results we should try to eat at least 1 gram of protein per pound of body weight, it gets VERY hard to eat so much regular food every day. Not many people have time to make chicken breasts all day long, which is where protein shakes come in. They take just a minute or 2 to prepare, just scoop out the powder, put it in a cup, pour in a liquid of some kind (anything from water, to milk, to fruit juice), and mix it with a spoon for about 20 seconds, and drink. Each scoop usually has about 17.5 grams of protein (with basically zero fat and zero carbs) and is WAY more convenient then eating a regular food.

Of course, you should try to get most of your daily protein from regular foods, however, there are a few times of the day where protein shakes would be better then eating a regular food. One of these times is first thing in the morning. Your body has not eaten for the last 8 or so hours while you were sleeping, so a whey protein shake (which is the fastest digesting protein there is) would be the perfect thing to give your body. The same goes for directly after your workout. This is probably the most important time to have a shake. Since you just worked out, your muscles need to rebuild and repair themselves, and this is the most important time to give your body protein, so a shake right now would be a great idea.

USMCMatt's Daily Shakes

My current Shake is the following, I have one first thing in the morning when I wake up, and I take it with a multi vit, fish oil, and sometimes Tetrazene 50 and Branched Aminos and Androtest.

1 Scoop Prosource NytroWhey Extreme Protein (Strawberry) (http://www.prosource.net/nytrowhey-extreme-luscious/6477-1/2239/)
1 Handfull Ice
2 Cups Fat Free Milk
1 Banana
1 Cup Organic Strawberry Yogurt (I use Stoneyfield Organic because I want my sugars from natural sources)

I have the following an hour before my workout and immed. after my workout, and I take it with Synthatrex, Androtest, sometimes Tetrazene 50 or mix it up with L-Glutamine.

1 Scoop Prosource NytroWhey Extreme Protein (Vanilla) (http://www.prosource.net/nytrowhey-extreme-luscious/6477-1/2239/)
1 Handfull Ice
2 Cups Fat Free Milk
2 tbsp sugar-free instant butterscotch pudding mix (dry)
1 tbsp natural peanut butter (smooth or chunky)

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If your protein shake is:

Too Thin:

Try adding a few ice cubes, frozen fruit, or a tablespoon of sugar-free instant pudding mix to thicken it.

Too Thick:

Some protein mixes have guar gum or other artificial thickeners in them. Instead of throwing them out, you can make shakes using only half the packet, mixing in a regular whey protein to cover the protein gap.

Is Not Creamy Enough:

Try using a tablespoon of sugar-free pudding if you make your shakes with water or milk. If you use milk, you can try using milk with higher fat content (1 or 2% instead of skim) or just use a tablespoon of dry, sugar-free instant pudding mix.
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Not "Foamy" Or Frothy Enough:

Extend the "whip" time in the blender to "fluff" the shake.

Won't dissolve:

Solubility problems usually have to do with the particular brand of protein that you buy. Your best option is to first blend your liquid and ice and slowly add the protein to the blender. Look for an "instantized" protein that blends with a few shakes to avoid the problem all together.

Is Not Sweet Enough:

Add a packet or two of Splenda or a small piece of banana. Fructose (fruit sugar) is 70% sweeter than sucrose (table sugar) so even just a small piece of banana or other fruit go a long way in providing sweetness.

Has a Weak Vanilla Flavor:

A ½ tsp of imitation vanilla flavor or ¼ tsp vanilla extract will enhance the vanilla flavor without adding calories. Alternatively, you could add a tablespoon of sugar-free instant vanilla pudding for just 13 calories.

Has a Weak Chocolate Flavor:

A teaspoon of real cocoa powder will give you a nice chocolate flavor without adding the sugar that comes with using chocolate syrup. This is a great idea for those on tighter budgets that can only purchase one flavor of protein at a time because you can add cocoa to vanilla protein and make a chocolate flavor.

Protein Sticks To Blender Glass:

Always add the liquid to your blender or shaker first. When blending thicker shakes, try pouring the protein into the blender as it whirls or lightly pushing the powder down with a spoon to ensure it mixes.

Is "To Go":

To cut down on dishes and make a handy "to go" shake, you may be able to use a pint or quart Mason jar in place of your blender pitcher. Simply remove the blending attachment from the pitcher; if it twists onto the jar (like a cap) it will work. Put your drink ingredients into the jar, twist on the blending assembly, turn the jar top-down onto the blender and hit the switch.

Banana Bread Shake

Ingredients:

* 2 scoops Whey Protein
* 1 Banana
* 1/2 Cup Quaker Oatmeal (cook with boiling water)
* 3/4 Cup Kellogg's Bran Flakes
* 1 Bottle of Water
* Sugar, Brown Sugar or Artificial Sweetener to taste

Blend and enjoy!


Banana Protein Shake

Ingredients:

* 30g Protein Powder (plain or vanilla)
* banana1 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 TBSP low fat natural yoghurt (optional depending on diet)

Throw into blender for several minutes. Solid filling shake with zero fat and PLENTY of energy. Great as a meal replacement or after workout snack.!


Orange Vanilla Shake

Ingredients:

* Mix 2 scoops of Vanilla Protein Powder Protein Delite
* orange8 oz. Orange Juice
* 4-5 ice cubes
* 1 tsp. Vanilla Extract
* ½ banana
* 2-3 frozen strawberries
* 2 packets of sweetener

This will get your taste buds going!


Berry Good Shake

Ingredients:

* Mix 2 scoops of Raspberry Yogurt Protein Delite or other protein with
* 4 strawberries
* 15 blueberries
* 16 ounces of nonfat milk
* 1.2 cup of ice cubes.

It is so good that you should serve it with a little umbrella in it!

Protein-Carb Almond Blast

Ingredients:

* Mix 2 Scoops of Vanilla MyoMax Meal or other protein with
* 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.

It's like pudding!

Strawberry Nut Shake

Ingredients:

* Mix 2 Scoops of Vanilla Isolean or other protein with
* 1 cup of fat-free strawberry yogurt
* 6 shredded macadamia nuts.

Plum Ice Shake

Ingredients:

* Mix 2 scoops of Vanilla Scipro or other protein with
* 1 ripe plum (pitted) juice of 1 lemon
* 16 ounces of ice water
* 1.2 cup of ice cubes.

Peppermint Oatmeal Shake

Ingredients:

* Mix 2 scoops of Alpine Milk Chocolate Protein Delite or other protein with
* 1 cup sugar free vanilla ice cream
* 1 cup oatmeal
* 2 cups non-fat milk
* 1.2 cup water
* a splash of peppermint extract!

Chocolate Coffee Shake

Ingredients:

* Mix 2 scoops of Alpine Milk Chocolate Protein Delite or other protein with:
* 1 cup of skim milk
* 5 ice cubes
* 1 cup of water
* 1 spoonful of instant coffee!

Tastes like a gourmet concoction!

Plum-Lemon Cooler

Ingredients:

* 2 scoops vanilla flavor whey protein powder (Whey Best, Scipro)
* 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 flavor whey protein powder (Whey Best, Scipro)
* 8 raspberries
* 4 strawberries
* 15 blueberries
* 16 ounces nonfat milk
* 1/2 cup ice cubes

Peanut Butter Chocolate Truffle

Ingredients:

* 2 scoops chocolate flavor whey protein powder (Whey Best, Scipro)
* 1 teaspoon creamy peanut butter
* 16 ounces nonfat milk
* 1/2 cup ice cubes

Creatine Catalyst

Ingredients:

* 2 scoops vanilla flavor whey protein powder (Whey Best, Scipro)
* 5 Granny Smith apples
* 5 grams (one teaspoon) Creapureä_£reatine powder
* 1/2 cup ice cubes

Special Thanks To Reformmag.com For These Recipes!

Peanut Brittle Protein Shake

This is a delicious favorite I discovered quite by accident as I sat staring at my "boring" vanilla protein powder and wanting something sweet. This mimics peanut brittle only in taste. It won't send your blood sugar soaring and it's a fun way to get in some healthy unsaturated fat.

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 lowfat milk.
* 3-6 ice cubes

Directions:

Add all ingredients to blender, blend, and serve. I like to add the peanut butter in last so it stays a little chunky, just like the peanut brittle it is replacing.

Nutritional Information for added ingredients (excludes milk & protein powder):

Per Serving:
Calories - 108
Carbs - 6 g
Protein - 4g
Fat - 8 g
Fiber - 1g

The Hulk

This is a pistachio flavored shake that I came up with one busy morning for my son. He loved it because it was green and walked around the rest of the day doing lat spreads that "ripped" his shirt. I loved it because it only added 19 calories to my protein shake.

Ingredients:

* 2 scoops vanilla protein
* 1 ? tbsp sugar-free pistachio pudding mix
* 1 mint leaf or a few drops peppermint extract (optional)
* 1 few drops green food coloring (optional)
* 8 oz. cold water or low-fat milk
* 3-5 ice cubes

Directions:

Add all ingredients to blender, blend, and pour into cup. This tastes great without the mint so don't worry if you don't have it around. The shake is a light green even without the food coloring but if you want it green (like The Hulk!), you'll need a few drops.

Nutritional Information for added ingredients (excludes milk & protein powder):

Per Serving:
Calories - 19
Carbs - 5g
Protein - 0g
Fat - 0g
Fiber - 0g

Oatmeal Meal Replacement Shake

This is a homemade meal replacement that contains all the nutrition of a hearty bowl of oatmeal. It's got complex carbs, protein, and a little good fat to extend its contribution to your energy stores. If you expect the rest of the day to be hectic, why not double it up and take half of the shake to work to ensure you don't skip a meal just because you'll be stuck in a meeting.

Ingredients:

* ? 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

Directions:

Add all ingredients to blender, blend, and pour into cup. If your short on time, just use dry oatmeal or oat flour.

Nutritional Information for added ingredients (excludes milk & protein powder):

Per Serving:
Calories - 215
Carbs - 33g
Protein - 7g
Fat - 7g
Fiber - 5g

Cinnamon Roll Protein Shake

Ingredients:

* 2 scoops vanilla protein 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

Directions:

Add all ingredients to blender, whip, and serve.

Nutritional Information:

Aor added ingredients (excludes protein powder & use of milk)
Calories - 25
Carbohydrates - 5g
Protein - 0g
Fat - 0 g
Fiber - 0 g

Nada Colada Protein Shake

Ingredients:

* 2 scoops vanilla protein 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

Low-carb version: Omit juice and use 1/2 tsp sugar-free pineapple-orange drink mix (dry). Increase water or milk to 8 oz.

Directions:

Add all ingredients to blender, whip, and serve.

Nutritional Information:

for added ingredients (excludes protein powder & use of milk)
Calories - 61
Carbohydrates - 15g
Protein - 0g
Fat - 1g
Fiber - 0g

Protein Shake

Ingredients:

* 1 cup skim milk
* 2 tsp. safflower oil
* Several pieces of ice
* 1 banana
* 1 package of Carnation Instant Breakfast (there's also a lo-carb mix)
(any flavor--strawberry, chocolate, cappacino, French vanilla, chocolate malt)

Directions:

Mix together in blender until ice is completely crushed and mixed well.

Jay Robb Whey & Egg White Protein Shake Recipes

Banana Delight

Ingredients:

* 8 oz. pure water
* 1/2 banana (frozen)
* 2 oz. protein of choice
* 2 tsp. flax seed oil

Strawberry Cheesecake

Ingredients:

* 10 oz pure water
* 8 frozen strawberries
* 4 tbs. low fat sour cream
* 10-15 drops liquid 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
* 15 drops liquid stevia (optional)

Fat Burning Peaches and Cream

Ingredients:

* 8 oz. pure water
* 1 ripe peach
* 2 tbs. low fat sour cream
* 8 drops liquid stevia (optional)
* 1.5 oz protein of choice

Quick Start

Ingredients:

* 3 oranges (fresh juiced only, NOT canned or bottled
* 6 drops liquid stevia (optional)
* 1 oz. protein of choice

Tropical Treat

Ingredients:

* 8 oz. pure water
* 1/2 banana (frozen)
* 2 tbs. low fat sour cream
* 1 tsp. coconut extract
* 10-15 drops liquid stevia (optional)
* 1.5 oz. protein of choice (vanilla flavor)

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 or Agave to taste (optional)
* 2-3 ice cubes (optional)

Chocolate Almond Delight

Ingredients:

* 10-12 oz. pure water
* 15 raw almonds
* 1/2 tsp. coconut extract
* 1.5 oz protein of choice (chocolate flavor)
* Stevia to taste (optional)
* 3-5 ice cubes (optional)

(first, blend the almonds until creamy smooth in 1/2 the water, then add the rest of the ingredients)

Chocolate Lovers

Ingredients:

* 12 oz pure water
* 1 tsp. pure cocoa powder
* 2 tbs. low fat sour cream
* 10-15 drops liquid stevia
* 2 oz. protein of choice (chocolate flavor)
* 2 tsp. flax seed oil

High Energy Shake!

Ingredients:

* 10 oz pure water
* 10 strawberries (Fresh or Frozen)
* 1 tbs. flax seed oil
* 1/2 tsp vanilla extract
* 1 heaping scoop (1 oz) of protein of choice
* Stevia to taste (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 of protein of choice
* Stevia to taste (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 to taste (optional)

Weight Gainer

Ingredients:

* 14 oz. pure water
* 2 bananas or 2 scoops YAM Power
* 3 tbs. peanut butter
* 6 drops liquid stevia (optional)
* 2 oz. protein of choice

Mineral Power

Ingredients:

* 10 oz. pure water
* 1 oz. liquid ionic plant source minerals
* 1 packet knox gelatin
* 1 tbs. flax seed oil
* 1 heaping scoop (1 oz) of protein of choice
* Stevia or to taste (optional)

Super Healthy Honey Banana Shake

Super healthy shake that tastes pretty damn good - the flax seed oil helps the nutrients digest gradually so you get a steady supply of protein, I always put some honey in, cause it's healthier than sugar, and after a workout it will feed your body's need for simple sugar.

Ingredients:

* 1 cup of pure water
* 1 big scoop of vanilla whey protein powder
* 3/4 cup of natural yoghurt
* 1 banana
* 1 tsp of flax-seed oil
* 2 tsp of honey
* 1 tsp spirulena

The spirulena definately changes the color and flavor of this shake alot! So if you cant get used to the taste simply leave it out. The shake provides carbs, protein and plenty of vitamins/minerals, so you can easily use it as a meal replacement.

Rock N' Roll Protein Shake

Here is my favorite protein smoothie I have for breakfast a few times a week! If you are close to a show, knock out the banana and essence! This shake gives you a good start to the day with high protein, good fats, good carbs giving potassium.

Ingredients:

* 1 cup of pure water
* 1 big scoop of vanilla whey protein powder
* 3/4 cup of natural yoghurt
* 1 banana
* 1 tsp of flax-seed oil
* 2 tsp of honey
* 1 tsp spirulena

Banana Almond Creme

Ingredients:

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

Fruit Smoothie

Ingredients:

* 2 scoops Designer Whey Strawberry
* 4 large strawberries
* blueberries ( a small handful)
* water (just a few drops)
* 1/2 C ice
* Splenda

Start off by crushing the ice in the blender and then gradually add the fruit and enough water to get it smooth. Finish off with the two scoops of whey and enough Splenda to make it sweet.

Pineapple Power

Ingredients:

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

Orange And Cream Delight

Ingredients:

* 1 Bottle of Orange Gatorade
* 1 Packet Vanilla myoplex

Simple, yet tasty!

Strawberry Savior

Ingredients:

* 4 scoops vanilla designer whey
* 8 fluid ounces water
* 1 colombo strawberry yogurt
* 3 frozen strawberries
* 1 teaspoon creatine
* 1 teaspoon flax seed oil

Tastes great and is an awesome mass gaining combination!

Vanilla Coffee Delight

Ingredients:

* 10-12 oz. low-fat milk
* 2 scoops vanilla protein powder
* 1/2 cup low-fat coffee flavored ice cream

Add all ingredients in blender. Blend and enjoy.

Iso-Egg Heavy Gainer

Ingredients:

* 3 scoops Isopure Whey Protein (Vanilla/Chocolate)
* 4 egg whites
* 1 tbls. Peanut Butter
* 8 oz. cold water
* 2 cups ice

Put all in blender, and mix, mix, mix!

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.

The Best Protein Shake Ever

Ingredients:

* 2 scoops chocolate protein
* 10 Ice Cubes
* 12 oz. fat free milk
* 2 tblsp fat free vanilla yogart
* 1 tblsp reduced fat peanut butter
* 2 tblsp hazelnut coffee
* 1/8 cup caramel ice cream topping

You can add more or less caramel topping, depending on how sweet you want your shake.

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

This recipe includes cottage cheese - the king of all cheap, easy, high BV protein sources ! Don't worry, you can't taste it and the blender eliminates the texture.

Ingredients:

* 16 oz. skim milk
* 2 cups no-fat cottage cheese
* 3 scoops Optimum Nutrition Whey Protein Powder (vanilla)
* 1/2 cup non-fat, reduced-sugar vanilla yogurt scoop of your favorite fruit (I like frozen strawberries & banana)
* Splenda or Sweet-n-Low to taste (about 2 packets)
* Handful of Ice

Directions:

Blend together and chill. Makes 3 two-cup servings.

Guzzle for an awesome post-workout shake. The high-glycemic-value carbs spike insulin to deliver protein to your muscles. Add dry oats for more complex carbs, and add more cottage cheese to boost the protein! Add more milk if the mix is too thick.

Nutritional Information for 1 Serving:

Calories = 414
Protein = 40 grams
Carbs = 26 grams
Fat = 2 gram

:bukkake:

if youre looking to gain muscle mass yea, if you alternate from anaerobic to aerobic it wont help.

hey matt, check your pm if you could brother. thanks.

Done! and replied!

I have ordered products from Prosource in the past. I usually buy my supplements from GNC because it is right down the street. I have used this website in the past as well www.vitaglo.com

Arent Pro-shakes high in calories and carbs? What if you want to lose fat?

No most protein shakes have no carbs and are around 120 calories per serving. It's when you start adding extra ingredients that the values go up. Meal replacement shakes have both protein and carbohydrates.

I'll get started on shakes, but after a few days they just suck. Can't seem to stick with them.

after i got injured I found and started using Spirulina (http://en.wikipedia.org/wiki/Spirulina_(dietary_supplement)) in powder form.
I have been using Spirulina Soy Protein (http://www.vitaminworld.com/pages/Categories.asp?xs=C443F54747884D7C98D7393A1986D80F&CID=52) for months now and it gave me more energy immediately. And, believe me, I was EXHUSTED from the pain and injury. It helped in the healing - it's not a "magic bullet" or anything like that, but I know i feel better.

I could drink it with any liquid but I am fine with using it in water. I drink it twice a day. I've had all flavors but prefer vanilla and chocolate.

Great info Matt, thanks man!

Like I always say, the best substitute for a protein shake, is a protein shake.

The only supplement I'm using right now is a sugar free energy drink, either Rock Star or Sobe No Fear with creatine and arginine. I get enough protein in my diet from eating meat, and I'll throw some cottage cheese on a salad which is just whey protein anyway. My personal opinion is that they taste like shit and are overpriced. I recommend eating beef jerky for a snack or a can of tuna. A Jack Links Beef Steak is a good source of low-fat low carb almost pure protein. http://www.linksnacks.com/index.php?id=40

matt,, copied this,,,, thanks brotha!

Arent Pro-shakes high in calories and carbs? What if you want to lose fat?

No they are fairly low... meal replacement protein shakes are though

after i got injured I found and started using Spirulina (http://en.wikipedia.org/wiki/Spirulina_(dietary_supplement)) in powder form.
I have been using Spirulina Soy Protein (http://www.vitaminworld.com/pages/Categories.asp?xs=C443F54747884D7C98D7393A1986D80F&CID=52) for months now and it gave me more energy immediately. And, believe me, I was EXHUSTED from the pain and injury. It helped in the healing - it's not a "magic bullet" or anything like that, but I know i feel better.

I could drink it with any liquid but I am fine with using it in water. I drink it twice a day. I've had all flavors but prefer vanilla and chocolate.


I think it's important to note here that (muscle building) guys need to stay FAR away from Soy Protein it increases Estrogen and will work again you and your efforts.

Also may sure you are using Whey Protein and not a Castin for you workout buffs UNLESS you are having a shake right before bedtime. Whey protein gets absorbed into your body very fast which is great for muscles. Castin Protein get absorbed slowly, so at night when your are basically fasting, it works while you sleep.

This site has pretty good info about protein (and creatine):
http://www.powersupplements.com/protein.htm

It has 2 formulas for how much protein you need while strength training, like for example: brent is around 240 lbs = 168 grams of protein a day for someone with a high body fat that would want to strength train. Also shows how different proteins rank with BV ratings, why you should take protein and when you should take it.

I just recently started using protein powder and it is a huge help in recovery for weightlifting. I used to just drink alcohol after workouts since the pain was so high, and now I don't need it anymore and can stick to a workout routine much more consistently. 2-3 years ago I completely changed my diet from high carb and sugar to moderate carbs, moderate fats, and what I thought was high protein (from 50 grams a day to 100 grams a day). Well... for someone over 240 lbs like myself I really needed at least 170 per day and it's near impossible to do it without taking in a lot of extra calories and/or saturated fat... or eat a ton of chicken/turkey every day. This way I still eat around 100 a day and get the rest through protein supplements.

Can't recommend this stuff enough, but it does taste like shit (it's like milk that's been left out and you're drinking the liquid that separated from the solid). So the best choice is a shake, but if you adding a bunch of stuff like peanut butter, fruit, yogurt, oats, flaxseed oil, etc... you'll be increasing the calories. So you have to be sensible about it. If that raises the calories too much or you just don't want to deal with being a mixer (like bubba at work), then use a shaker cup (even a water bottle with a cap will work, though you will need to funnel in the powder) and add water or nonfat milk. And what I use is a bottle with a small hole at the top to drink from. The reasoning is that you do not want to smell this stuff while drinking it, so if you seal the hole with your mouth, you can get it down quick and easy.

hey Matt, longtime no see...great fukn thread.


personally i like to add cold-milled flax seeds (3-4 tablespoons) and a ripe banana to any of my shakes, as that's instantly about 6-8 grams of fiber, some potassium and a huge chunk of omega-3/6/9 (omega 3 in partivualr is a miracle supplement...improves circulation systemically and brain chemistry as well, improving muscle growth, IQ, weight loss, heart health and numerous other things)


for the chocolate whey based drinks postworkout, i like to get about 10 oz of skim milk mostly but not totally frozen, add about 35 grams of whey protein (my fave is Gold Standard instantized whey protein, sugar free, mixes perfectrly and 24 grams of protein per scoop)...to this i add a dash of good Madagascaran or Mexican vanilla and 2-4 tablespoons of Valrhona cocoa powder (depending on how chocolatey i want it) and 3-6 packets of Splenda to offset the bitterness of the cocoa. i live near a Whole Foods so thats how i get the rarer stuff, but for the chocoholics out there IT IS WORTH IT....Valrhona is the Rolls Royce of cocoa powders and is far beyond a Heersheys or Nestle in taste and aroma. i may even add some instant coffee if i want the caffeine effect.

seriously, it results in something so good it feels bizarre drinking down after a workout, like swallowing a whole chocholate cake. it makes working out special indeed.


now i also take a protein drink for my HIV...it's called KPAX protein blend, and its 20 grams of rice protein from 2 scoops,mostly as an afterthought. the product was created to satisfy NY Medicaid, whihc will not pay for nutritional supplements that have no calories. the main thing about the powder is that it contains high to mega-ultra hi doses of multivitamins/minerals, plus a number of other nutrients...NAC (N-Acetyl Cysteine), Carnitine and Alpha-Lipoic Acid in huge pharma-grade doses too. those last 3 nutrients are also implicated as very useful for bodybuilding, whihc isnt surprising since a primaey newed of HIV patients is to maximize muscle...in fact muscle mass is the single biggest predictor of survival with HIV, even more than taking the meds...

anyway, as this mix is sour, i cant mix the shit with milk but i mix it with OJ or tangerine or mango juice all the time, adding a banana, flax seed, any fruit i have on hand (especially berries) plus a packet of JUVEN, whihc is another hiv-thing that bodybuilders also use: 7 grams of arginine, 7 grams of glutamine, 1.5 grams of HMB (hyrdroxymethylbutyrate) per packet...in orange or grape koolaid flavor.

the great thing about this latter mix is that u can add some vodka to it in the evening, so long as u blend it on highest speed for at least 2 minutes to really grind teh flax seeds down to powder...the extra blending plus the banana make it a very smooth drink, and vodka basically makes it a spiked smoothie.

:btu:

Hey Tony... Yeah I know a lot of guys doing the flax seed and that a great thing, I just take fish oil so I dont bother with it. Never heard of some of those choco powders, sounds good, wonder if theres a whole food place around here?

I'm working on a new drink I'll unveil here soon, it involves a packet of fat free pistachio pudding mix :)

I think it's important to note here that (muscle building) guys need to stay FAR away from Soy Protein it increases Estrogen and will work again you and your efforts. I totally agree about the soy and GUYS! yes, it's something that guys should only take in smaller amounts compared to us gals.

you can get Spirulina as a suppliment by itself - naturally I use it with soy because soy is so good for me.

Spirulina - I have read - is also used to help people with HIV. As tony pointed out - thanks for all that info (and your great AV. WOOT!)

Spirulina is very high in protein and I've even encouraged my aunt to take the Spirulina tablets. She had cancer and her Drugs are giving her annoying side effects. I figured some Spirulina can't hurt.

Yeah I take Androtest from Prosource to up my Testastrone

Hey matt, thanks for the thread. I had a question. When I wrestled in high school we were sponsored by cytosport and we got all there supplements for free so consequesntly I have a whole shitload of Muscle Milk stocked up for the offseasons that I never got around to using. My question is: Have you heard of Muscle Milk and what do you think of it?

Thanks Matt.

Good info Matt. I was curious about this when Bubba started talking about it.

I drank Myoplex as a meal replacement for years. it recently got too expensive. I now drink EAS Whey twice a day. Glutamine is one of the best supplements you can use, also.
Good stuff, matt!

I also drank Myoplex but EAS has been sold at least twice since Bill Phillips sold it. I do not know if they are as reputable as they once were. I have been checking out Muscle Tech but they come out with new supplements so fast I have to wonder if they are any good?

I think it's important to note here that (muscle building) guys need to stay FAR away from Soy Protein it increases Estrogen and will work again you and your efforts.
There's very little evidence of that, in fact there's an equal amount of research that shows that the so-called 'phytoestrogens' in soy (which actually have very little similarity to human estrogens) have ZERO estrogenic activity in mammals. However soy is not a very bioavailable protein and most forms of soy protein are not very digestable (because they're legumes) so whey/milk/egg protein is a much better choice.

Some points:

- Don't overthink the protein shake thing. Add some skim milk or (if you don't have any available) a few cups of tap water, shake it up and drink it down then get on with your day. Don't be a pussy and complain that it doesn't taste good.

- ProtaQuest protein powder from prosource.net is a very economical, high quality supplement that's like half the price of Xyience or NitroWhey.

- 99% of bodybuilding supplements are worthless crap. That includes 'AndroTest' and every other capsule or pill that claims to increase testosterone or NO2 or any other wild claims. The only thing that increases muscle anabolism are steroids. Period. Be careful though, because there are a LOT of supplements out there that actually contain designer steroids that are not technically illegal yet (sort of like THG wasn't illegal when BALCO was making it). Look at discountanabolics.com for instance.

- Any idiot can eat protein bars and powders, but the only way you're going to gain muscle or lose fat is through HARD WORK at the weight pile or the gym. If you can only do one, save your money and skip all the supplements and just work out hard.

Hey matt, thanks for the thread. I had a question. When I wrestled in high school we were sponsored by cytosport and we got all there supplements for free so consequesntly I have a whole shitload of Muscle Milk stocked up for the offseasons that I never got around to using. My question is: Have you heard of Muscle Milk and what do you think of it?

Thanks Matt.

Yeah I've tried Muscle Milk a couple times, I like the taste but it's got a shitload of fat in it that kinda turns me off, it's good stuff in the offseason when your bulking up, stay far away when your cutting though, lol.

There's very little evidence of that, in fact there's an equal amount of research that shows that the so-called 'phytoestrogens' in soy (which actually have very little similarity to human estrogens) have ZERO estrogenic activity in mammals. However soy is not a very bioavailable protein and most forms of soy protein are not very digestable (because they're legumes) so whey/milk/egg protein is a much better choice.

Some points:

- Don't overthink the protein shake thing. Add some skim milk or (if you don't have any available) a few cups of tap water, shake it up and drink it down then get on with your day. Don't be a pussy and complain that it doesn't taste good.

- ProtaQuest protein powder from prosource.net is a very economical, high quality supplement that's like half the price of Xyience or NitroWhey.

- 99% of bodybuilding supplements are worthless crap. That includes 'AndroTest' and every other capsule or pill that claims to increase testosterone or NO2 or any other wild claims. The only thing that increases muscle anabolism are steroids. Period. Be careful though, because there are a LOT of supplements out there that actually contain designer steroids that are not technically illegal yet (sort of like THG wasn't illegal when BALCO was making it). Look at discountanabolics.com for instance.

- Any idiot can eat protein bars and powders, but the only way you're going to gain muscle or lose fat is through HARD WORK at the weight pile or the gym. If you can only do one, save your money and skip all the supplements and just work out hard.

ok.. I agree and disagree with you, I think the first rule in supps is that it can do different things to different people. Androtest for example, personally for me I feel that it works, I can feel the enegry it gives me after taking it and I can feel the difference when I'm hitting weights, I believe it's assisting me at night but I'm still testing that part. I have friends at the gym who have tried it and nothing. So for me it works. NO2 I havent tried but I hear from anyone that has taken it right before a workout that it give you plenty of enegry for a making it though a lifting session.

Personally the only thing I think ANYONE needs is Whey Protein and thats it. But your right Diet and hard work in the gym are the bottom line.

Good post.

I cant stand chocolate/vanilla flavored drinks. They make me ill. I used to drink a punch flavored drink.

Anyone have any suggestions on a specific brand? Do you really have to get the expensive shit? What makes them so much better?

I thought a lot of bodybuilders didn't drink milk. Maybe that is old information, I know Arnold S. never drank milk and has a write up in his book about it I think. Preventing protein assimilationi or something like that.

One of my favorite shakes was the chocolate Met RX - it actually tasted very good.

http://www.metrx.com/shop/parent.aspx?parentID=3&catID=1&x