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Protein Shake

This document provides recipes for several high-protein shakes that can be used as supplements for bodybuilding or weight management goals. The recipes include shakes made from ingredients like cottage cheese, skim milk, vanilla pudding mix, fruits, yogurt, eggs, milk, protein powder and egg whites. The egg white protein shake recipe highlights how egg whites can provide about 25g of protein while being low in calories and sugar.

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archie.blues
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339 views2 pages

Protein Shake

This document provides recipes for several high-protein shakes that can be used as supplements for bodybuilding or weight management goals. The recipes include shakes made from ingredients like cottage cheese, skim milk, vanilla pudding mix, fruits, yogurt, eggs, milk, protein powder and egg whites. The egg white protein shake recipe highlights how egg whites can provide about 25g of protein while being low in calories and sugar.

Uploaded by

archie.blues
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Just about anybody who is into bodybuilding or body-sculpting – and there are legions of them

these days – is well aware of the importance of including protein shakes as a diet supplement.
This is because, whether the goal is to lose weight and body fat, or increase the size of your
muscles and get stronger and bigger, protein is the vitally important ingredient in your diet. The
building block of the muscles in our body is protein; hence, without adequate amounts of it,
enough muscle simply will not be built by your body

1 cup cottage cheese


1 tbsp Natty PB
1 cup skim milk
Half package sugar-free, fat-free vanilla pudding mix
Blend with 1 cup cold water + 12 ice cubes. Eat with spoon like vanilla ice-cream.
Best before bed. (also can add 2 tbsp wheat bran for fiber, don’t even notice it in there.)
2 glasses of milk (any kind of milk, and a decent sized glass)
1/2 cup of non-fat powder milk
1/2 cup of ice cream
1 egg (I use jumbo size)
Throw all that in a blender and blend it up and enjoy
Lemon Cheese Cake N’ Strawberry Protein Shake Recipe
3 scoops lemon cheese cake ice cream
1 cup strawberries, frozen
3 tbsp evaporated milk
2½ cups milk
4 eggs
Put the milk and eggs first in a blender and blend them together. Then add the lemon
cheesecake ice cream and continue blending. Lastly, add the evaporated milk and strawberries
and blend.

Fruit n’ Bran Protein Shake Recipe


1 cup apple juice
½ banana, fresh
1/3 cup peaches or blueberries
1 tsp bran
3 tbsp oats
Some ice cubes
Combine all the ingredients in a blender and blend until thick and smooth.

Tropical Protein Shake Recipe


4 strawberries, frozen
½ a banana, frozen
½ a mango
2 tbsp pina colada mix, frozen
1 tbsp protein powder
1 tsp flax oil
1¼ cup water
6 cubes of ice
Blend all of the above ingredients in a blender until mixed thoroughly and serve in a tall glass

Peanut Butter n’ Banana Protein Shake Recipe


8 oz skim milk
1 tbsp peanut butter
1 banana
2 scoops of whey protein powder
Put all the ingredients in a blender and blend until smooth. And there you have it, a delicious
homemade power protein shake drink.

Egg white protein shakes are usually a low-calorie, low-sugar alternative to whey protein shakes
and provide about 25g of protein depending on how much egg white is used. Egg whites can be
used in liquid or powder form

Egg White Sunrise


1 Cup Liquid Egg Whites
½ Cup Orange Juice
½ Cup Pineapple Juice
Optional: ¼ Cup Mandarin Orange Slices
Optional: ¼ Cup Pineapple Chunks
Put all ingredients in a blender and blend until smooth. The carbohydrates in this recipe can be
reduced by using freshly squeezed orange juice and 100 percent pure pineapple juice.
Nutritional Information provided by CalorieKing.com (without optional ingredients): 245 calories,
0.5g fat, 28.7g carbs, 28g protein.

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