Lately I've been supplementing my diet with a lot of protein shakes. After a good workout these fill you up like you wouldn't believe. So filling in fact I can often skip dinner, and instead just have a small snack at night. They're loaded with protein, and depending on what ingredients you put in, can be fairly low-carb and low-fat as well.

The basic ingredients of any good protein shake are:

1 banana
1 cup milk (I use 2%)
5-10 ice cubes
1 serving Whey protein powder
0.5-1 serving Soy protein powder (optional)

Just blend it up (with a blender capable of crushing ice), with a little help to stir the powder into the mix because it's often very thick.

I've been changing the amounts and types of protein powder I use quite a bit, trying to find that perfect blend. The kinds I've tried so far are:

Mega Whey (available at GNC stores)
Designer Whey (natural foods stores)
Spiru-tein Soy (natural foods stores)
Advanced SoyPro (online - www.netrition.com)

Next time I run out of whey I'm going to try Optimum Nutrition 100% Whey (can also be found at netrition.com or muslcesurf.com). These protein powders are not too expensive - for example that one is $30 for a 5lb supply which would last me probably 2 months.

The best combination I've arrived at so far is 1 scoop of Mega Whey "strawberry" flavor, with a half scoop of SoyPro "banana", and sometimes I'll add a half-scoop of the Spiru-tein "banana". None of these protein powders on their own make a particularly fantastic shake. The Spiru-tein is absolutely loaded with essential vitamins as much or more than any multi-vitamin you will find, but it makes shakes almost too thick. The Mega Whey is good for the strawberry flavor but has a grainy consitancy, and adds a bit of foamy-ness to the shake. The SoyPro is about the only one I'd use on it's own, it adds a wonderful creamy consistancy. But using a combination seems to turn out the ultimate shake - smooth, creamy, tasty, and healthy!

You want nutrient breakdown?

Calories: 407
Fat: 7g
Carb: 46g
Protein: 43g

Yup, it's high calorie, at least in the quantity I make them (have half a shake if you need lower calories). Or if you wanted a low-carb or low-fat version you could use skim milk (or Soy milk), half a banana, and take out the Spiru-tein (which contains some sugars). That will change the outcome to:

Calories: 268
Fat: 3g
Carb: 27g
Protein: 36g

I'll usually have one of these shakes per day immediately after a workout, and I feel great. Enjoy!

Sounds pretty healthy for ya.:cheers: tell me are the shakes expensive and how do you measure them out? a scoop of each?:rose:

The MegaWhey was the most expensive at the regular price - $35 for a 5lb jug. It also has the least protein per scoop. But I happened to go to GNC on a day when they had a 2 for 1 sale, so it wasn't too bad. I think in the future I'm going to only order the Optimum 100% Whey. I've heard it's good, and it's got more protein in it and is $30 for a 5lb jug (80 servings) when you buy it online at either www.netrition.com or www.musclesurf.com. You can also get smaller sizes. The SoyPro is about $14 for a 2lb jug (20 servings or so). So together that will make a lot of protein shakes. They each come with a plastic scoop which is considered one serving.

I haven't done the protein drinks since I played football in high school (a very long time ago), but it looks like the drink has not changed much. The protein powder that I used (back in the day) was very bland tasting, so I would add a little bit of OJ to help with the taste. I also used to add a raw egg to boost the protein content a little.