Easy Shakes

[klosey]

For when meals are just too time consuming shakes can be an easy alternative (all the below need to be blended (obviously))

Wake Up Shake
1/2 - 1 scoop whey protein (depending on scoop size)
120cal, 25g protein, 1g carbs 1.5g fats

1 apple, pear or 1/4 watermelon (or 2 cups coffee with 2 sugars)
94cal, 3g protien, 23g carbs, 0g fats (96cal 0g protein, 24g carbs, 0g fat)

5-10g BCAA's



Preworkout Shake
Mix of Whey 1/2 & 1/2 (whey,Iso)
120cal, 25g protein, 1g carbs 1.5g fats

40g oats & 150g strawberries
74cal, 3g protein, 13g carbs, 1g fat & 54cal, 1g protein, 26g carbs, 0g fat

3-5g creatine
5-10g BCAA
1-1.5g Beta-alanine
(OPTIONAL 5g glutamine)



PostWorkout Shake
1/2 - 1 scoop whey protein (depending on scoop size)
120cal, 25g protein, 1g carbs 1.5g fats

1/2 - 1 scoop casien protein (depending on scoop size)
120cal, 23g protein, 4g carbs 1.5g fats

450g watermelon
138 cal, 3g protein, 33g carbs, 0g fats

5-10g BCAA's


Before BedShake
1 scoop casien
120cal, 23g protein, 4g carbs 1.5g fats

glutamine 5-10g

250ml warm semi-skimmed milk & 1/2 sachet hot chocolate (low carb)
154cal, 12g protein, 18g carbs, 4g fats & 12.5cal, 1g protein, 2g carbs, 0g fat


enjoy

[J4ke]

You are my hero klosey! Sometimes it just is a pain studying and trying to cook up meals. Oh and what does the Beta-alanine do in the pre-workout shake?

[klosey]

Originally Posted by J4ke

You are my hero klosey! Sometimes it just is a pain studying and trying to cook up meals. Oh and what does the Beta-alanine do in the pre-workout shake?

it works on a similar path way to creatine its shown to increase stength and could well be better than creatine (to early to tell) but is fantastic when used at same time as creatine

[klosey]

there must be more but can't think of any at moment

[fightbackhxc21]

in my shake i used chocolate whey, peanut butter, and this butterfinger hot cocoa mix. ( its not too terribly bad for you ) but this tastes amazing haha.

[klosey]

Originally Posted by fightbackhxc21

in my shake i used chocolate whey, peanut butter, and this butterfinger hot cocoa mix. ( its not too terribly bad for you ) but this tastes amazing haha.

not heard that one before may have to try it out see what i can do with it

[fightbackhxc21]

the coffee one sounds pretty good might have to try that one.

[klosey]

come on guys lets xtend (no pun intended) the shakes whats your fav meal replacer (home made only)

[NJI]

Mine's boring...

1+ scoops whey
1 cup skim milk
1 cup water
1/2 cup oatmeal

blend

[CEK07]

Thats cuz your boring NJI..ha
It's all about the frozen fruit smoothie with a scoop of protein.
Delicious!