I think a lot of that is due to the fact that.....well.....most of the meals that someone super dedicated to bodybuilding would prepare are not as heavily glorified and are anything but aesthetic and/or focused on flavor. I'm not sure how enticing I can make a meal of two-day old chicken breast with plain microwavable broccoli cuts and maybe a slice of cheese (if I'm REALLY feeling adventurous) in a Tupperware container look to someone who isn't used to that lifestyle. When you can eat cold chicken breast right out of the pan you cooked it in two days ago because you think warming it up would take too much time or is inefficient, only concerning yourself with consuming the macronutrients it contains, you know you've gotten to a point where you think of food differently than everyone you know.
But bodybuilding nutrition can actually be a lot of "fun". And by fun I mean interesting in the ways that those who live the lifestyle find creative ways to play to their primitive instincts while still staying true to their meal planning and goals. I've seen a lot of very creative and innovative recipes.
So today I'd like to share my recipe for what I think is a delicious strawberry / blueberry shake. The way that this shake is crafted puts an emphasis on getting in large amounts of protein in a quick refreshing shake while achieving and not doing too much harm to your macro goals. .
What you'll need:
*Blender
* 2 scoops of whey protein powder (Non-specific flavor. Use your favorite. Make sure it's isolate).
* 1/2 cup of frozen sliced strawberries - The only ingredient on the bag should be.....strawberries
* 1/2 cup of frozen blueberries - The only ingredient on the bag should be.....blueberries
* 1 cup of skim milk
* Cinnamon
* Nutmeg
* Ice
* OPTIONAL: Truvia sweetener
Recipe:
Step 1:
- Using whichever container you will be blending in, add about half a cup to a cup of ice. The amount of ice you use is pretty arbitrary, and should be added to suit your preference. If you like thick shakes, add more ice, if you like smoother shakes, add less ice. Keep in mind that the frozen strawberries and blueberries will also cause the shake to thicken up.
Step 2:
- Add in two scoops of your choice of whey protein isolate. If you're eating a massive amount of protein across allof your meals already, consider maybe only using one scoop of whey protein.
Step 3:
- Add in your half a cup each of strawberries and blueberries. To be real with you, I'm guestimating the amount I put in. It might be a little more or a little less for you depending on how much shake you want and/or how much your blender container can hold.
Step 4:
- Sprinkle in some cinnamon and nutmeg. At this point, there's already going to be enough flavor once I add in the milk for me to enjoy drinking this shake. The natural sweetness from the strawberries and blueberries will also add to the flavor. BUT, for those of you who need more sweetness, consider adding in some truvia or other sweetener of your choice.
Step 5:
- Add in about a cup of skim milk, or enough to where you'll be able to blend in and mix all of the dry ingredients. If you don't want to add any excess milk, consider adding in a little bit of water.
Step 6:
- Start blending. Keep blending until all the ingredients are mixed. The whey might get stuck to the sides, so you might need to stick in a knife or something to scrape it off and re-blend. You don't want protein chunks when you're drinking this!
Macros:
Here are the macros for a single serving of this shake (results will vary depending on how much you make or what you add and/or subtract. This is based off of the quantities at the top).
Calories: 402.5
Fat: 3 grams
Carbs: 36.5 grams
Protein: 63 grams
*If you use one scoop of whey, this should bring it down to 282.5 calories and 39 grams of protein*
And there you have it. This is one of my favorite protein shakes to make and serves as a delicious way to get in your protein, as well as other beneficial nutrients from the ingredients used. Try making one today, and tell me what you think!
-Jtrain
------------------------------------------------------------------------------------------------------------------------------------------*Have a question about natural bodybuilding / fitness / nutrition / stress? Need some advice? Email me at jtrainfitness@gmail.com and I will answer it on this blog! Be sure to enter your email to receive alerts for when the next blog post has come out, and be sure to tell your friends about this blog! Follow me on twitter @jtrainfitness and tell your friends to do the same!*
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