Hey guys, Nate here. I'm proud to announce that I'm now the Program Director of Scrawny To Brawny. From now on all of my blogs and articles will be posted on the brand-new Scrawny To Brawny Blog. So if you enjoyed what you read here, please go check it out. (It's awesome, if I say so myself.) I'm keeping the NGE website alive for resource reasons, but will no longer be actively updating it. The best way to get in touch with me is through leaving a comment on the Scrawny To Brawny blog or by posting on the S2B Facebook page. See you guys over at the new blog!
Wake and Shake (Start Your Day Right)
(Plus, hook me up with a shake recipe and win a free shirt)
On the weekends I like to make a big breakfast – I'm talkin' scrambled eggs with sun-dried tomatoes and goat cheese, bacon, fresh fruit, and gourmet coffee. (It's even better if you're cooking for two. And no, I don't mean your roommate.)
But during the weekdays—when I have interviews and writing to do—I like to get breakfast over quickly so I can get on with my day.
That's why I've started doing the wake and shake. Yeah, it's nothing revolutionary, but as a guy who used to make his own oatmeal and scrambled eggs every day, tossing a bunch of stuff in a blender and having it ready to drink in less than 30 seconds is freaking amazing.
Plus, it's a great habit to adopt because it's so easy. I mean, we've all skipped breakfast before. Or we don't eat enough at our first meal, somehow convincing ourselves we'll be able subsist on one measly scoop of protein powder in water. Please.
But the wake and shake ritual is perfect since it ensures you're 1) not skipping an important meal, 2) getting high quality nutrients, and 3) not taking 30 minutes out of your day.
Here's a recipe I made up this week:
8oz almond milk
1/2 frozen banana
Handful of frozen strawberries
1 scoop strawberry (or vanilla) protein powder
2 scoops Superfood or other Greens supplement
2 Tablespoons of shredded coconut
While the wake and shake has made my life a lot easier, my only problem is that I'm running out of shake recipes to try.
Note: Thanks to everyone for sharing their recipes. You guys freakin' rock. I picked Tyson to win the Free Humblecock shirt. Here's my rationale and his recipe:
Pumpkin Protein Shake by Tyson
Pumpkin is one of those foods that is so damn good (and good for you) but it's always tough to find ways to add it to meals. This is perfect. Here's his recipe:
1.5 Cup Almond Milk
1 Scoop Chocolate Protein Powder
2 Tablespoons Almond Butter
1/2 Cup Pumpkin Filling
1/2 Cup Strawberries
And I'd like to add my own little twist:
1.5 cup almond milk
1 scoop Vanilla protein powder
1/2 cup pumpkin filling
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 frozen banana
Thanks to everyone for their comments. I'm thinking of grabbing all these recipes, makin' it semi-fancy, and turning it into a free PDF to give away to everyone who reads my blog.
Comments for This Entry
-
-2 Scoops Vanilla Whey
- Frozen Mix of Banana, Pineapple, Melon, and Strawberries
- 8 oz of Orange Juice
- Few Ice Cubes
Blend, drink, and smile. -
I tried this a couple weeks ago and it rocked!
I didn't have the Aloe Vera juice at the time so I used soy milk instead.
* 1/2 cup organic, pure Aloe Vera juice
* 12-ounce bag of stir-fry veggies - the sweeter, the better. For example, I use a mix of broccoli, cauliflower, and baby carrots instead of just plain broccoli.
* A 7-ounce container of full-fat FAGE Greek Yogurt
* 1/4 cup ground flax seed
* 1 California avocado
* 2 T organic flax and borage oil
* 2 handfuls of ice -
Pumpkin Protein Shake
1.5 Cup Almond Milk
1 Scoop Chocolate Protein Powder
2 Tablespoons Almond Butter
1/2 Cup Pumpkin Filling
1/2 Cup Strawberries -
2 scoops choc protein
1 tbsp goji berries
1 tbsp chia seeds
Frozen mixed berries
1 tbsp linseed meal
1 tbsp Maca powder
1 tbsp raw cacao -
Nate, I could live on this, you wont be disappointed:
-8-10 0z. Almond milk, or skim milk
-1 scoop chocolate metabolic drive
-2-3 tablespoons ground flax seed
-2 tablespoons natural peanut butter
-1/3 cup low fat cottage cheese
-1 banana
-1 cup frozen blueberries or strawberries
-a few dashes of cinnamon -
2 scoops vanilla or chocolate protein
1/2 cup frozen blackberries
1 cup almond milk
ice
2 tbsp cinnamon
2 tbsp cacao powder (or more to taste)
tsp vanilla
optional:
large pinch nutritional yeast
small slice fresh ginger
pinch cayenne powder
1 scoop greens powder -
I enjoy reading your blogs Nate., you are what youth need in this day and age.
I have just begun training, yes for the simple reason of impressing a hot girl, sounds dumb, but it keeps waking me up at 7 am for the gym. I am eating and drinking better.
Thanks -
1 cup skim milk
1 banana
1 scoop chocolate whey
1 tablespoon peanut butter
A few ice cubes -
8-10 oz Almond Milk
2 scoops Vanilla or Chocolate Whey
1 Tbsp of natural crunchy peanut butter
1/2 frozen banana
1/2 Tbsp honey
1 dash of cinnamon
a few ice cubes
Optional: 1 Tbsp 60% cocao dark chocolate chips
This works better as a dessert shake, so maybe throw in 1 scoop whey and 1 scoop of casein (instead of 2 scoops whey), but it tastes good no matter what time of day you have it! -
My favorite - Choco-cereal Shake
1 to 2 scoops of chocolate protein powder
6 to 8 ounces of water
4 to 6 ice cubes
1 cup cup or original cheerios
1 banana
1 cup spinach (SUPER healthy and you can't taste it at all) -
I have this virtually everyday, and have it down to an art form:
(Based on needing lots of calories, gaining weight etc. - My preferred)
* 1 whole banana
* 4 whole free range omega 3 enriched eggs. Yes, raw. And no, you can't taste it at all. I promise.
* Dash of cinnamon
* Dash of nutmeg (if you like it)
* Dash dulse flakes (or any other seaweed/hippie food - can't taste it so great way to add in extra healthy stuff)
* Good dash, maybe a tablespoon, of Chia seeds. Same reason as dulse flakes.
* " " " " of Cacao powder. " " "
* Half packet (approx 200 - 300g) frozen mixed berries (I prefer blue, black & rasp, + add extra blueberries)
* Small handful of organic spinach. Great way to get extra greens. No, you can't taste it. It mixes perfectly. I promise.
* 1 Whole can of 100% pure coconut cream (the one I use has 800 kcal per 270ml can!)
* Water to cover ~ 200ml
Blend really well.
I've worked this out to around 1400kcal, with about 45g protein.
Or, for fat loss, or someone who's not a skinny bastard:
* Skip the coconut cream. Or at least skimp.
* Maybe half a banana only, or none at all.
Now we're talking under 500kcal, still with around 30g protein.
This is dairy free, grain free, and processed food free. Everyone is too keen to use protein powder for breakfast shakes. I say use eggs, save the powder for post workout or when you're on the run.
YOU CAN'T TASTE THE EGGS, OR THE SPINACH, I PROMISE!
It tastes, looks & feels like a berry slushee, with a nice coconut undertone.
Takes 5 mins to make, 5 to drink, and keeps me going from 5 am till training time at around 10.
It's awesome!! -
1 cup of milk
handful of blueberries
1 scoop of protein
2-3 cups of spinach
1 tbs of almond butter -
I pretty much make the same shake as you everyday... but one thing that I like to add is a serving of instant coffee. So it looks like this:
-8 oz almond milk
-1 scoop metabolic drive
-serving of frozen fruit (any combination of blueberries, bananas, or strawberries)
-1 tsp instant coffee -
Here's a favourite I'll drink most days:
1. 200g full fat greek yoghurt
2. 3 ice cubes
3. 30g protein powder
4. pinch of organic vanilla powder (or just use vanilla protein powder!)
5. 1/2 to 3/4 of a cup of frozen blueberries - just guess, more is almost always better.
6. big handful of fresh organic spinach
7. 1 tablespoon of flaxseed oil
8. small amount of water if you like it too thick.
Step 1. - put everything in blender.
Step 2. - blend.
Step 3. - pour, drink, smile and send me an awesome t-shirt? -
1/3 cup Bob's Red Mill Oat Flour
1 massive handful of spinach
1/2 cup greek yogurt
1-2 cup triple berry blend
2 tbspns of extra virgin olive oil
i always have a good day when i drink one of them puppies. -
yeah!!! i love shake....
after hogging on a treadmill...i would go easy n simple b4 going to the Hospital university...
here it is
- 1 banana ( insulin spike)
- minced spinach( has no taste~ for acid base balance)
- Chocolate whey protein....
- 8 0z water ( very rarely i put milk or soy milk~ on diet)
- recently ( I got the idea from ROB Riches ...I put 4 white eggs~ almost no taste)
hope to try... -
Whip Chop's famous PB shake!
1. Pour in some water up to the "about that much" line (1.5 cups).
2. Add one ripe ass banana.
3. Add a shitload of peanut butter (about 2 tablespoons...I really do add a shitload but this can be to taste).
4. Add 2 scoops of protein powder (adjust to whatever your target protein intake should be...right now I'm using whey protein blend).
5. Now the secret ingredient, 1 heaping tablespoon of flax meal. I've tried this shake without it and just added flax oil or fish oil and it isn't the same.
6. BLEND THE EVER LOVING CHRIST OUT OF IT.
The flax really gives it this thick milkshake consistency IF you follow the next step.
7. Throw that bitch in the freezer for 30-40 minutes. This is also another key and refreshing step.
This fills up a 20oz. blender bottle right to the top so it's great for a meal replacement.
Your friend in Christ,
Matt -
Hey Nate,
Do you really think breakfast is important and why?
As you know, there're many who feel that skipping breakfast could in fact help people who're trying to lose weight eat less. Especially intermittent fast-ers. -
Here's what i usually do
1 tbs of almond butter (optional)
2 scoops of protein powder (metabolic drive)
8-10 oz of water or almond milk
1 handfull of frozen organic blueberry
1/2 to 1 cup of oatmeal
1 frozen banana
blend until all ingredients are mixed
DRINK! -
Nate,
I've been on the wake and shake for a while now (that's because my ass gets up at 5 a.m. 3x a week and there's no way I'm making a full blown breakfast then).
This one is simple and one of my favorites. I I can't even tell you how much of some things I put in because I go by feel:
- Almond milk
- Frozen blueberries (I love them so it's like a cup or more)
- A handful of spinach
- Almond butter (tablespoon)
- Two scoops of vanilla metabolic drive
- 6 ice cubes
- I'll throw in some Superfood in at times as well
If I'm lazy I will always go back to that shake as it never leaves me fulfilled :)
Luka -
Hi,
i found this shake im internet not long ago, and i realy like it.
7 oz watermelon
2 spring fresh mint
1 tbs apple juice concentrat
2 tbs orange juice
2 tbs protein powder
2/3 cup cold low-fat milk
You can change the watermelon with honeydew or galia melon
Cheers
Milen -
Nate & everyone, I can't afford most of these shake ingredients and most of them are not available in my country. so for a poor person like me, what kind of shake or any other drink do you suggest with easily available and affordable ingredients. Thanks!
-
I don't eat breakfast. Forcing yourself to eat is unnatural and unhealthy, thats why people are obese in this country. If you're hungry, when you wake up, then fine eat breakfast. But never, never force yourself to eat when you're hungry.
I do have a shake around 12-1 as my first meal. MD low Carb, milk, nut butter. -
In a blender (yeah, not shaker-friendly), combine the following:
- 3 eggs
- 4oz OJ concentrate
- 1 cup cat hair
- 2 AOL CDs
- 1 dead 9v battery (may substitute 3 AA's)
- 1-2 GI Joe action figures
Honestly, the only interesting thing I ever mix with my chocolate protein shakes is Tony Chachere's creole seasoning; otherwise it's just extra BCAA powder and some creatine. -
It all boils down to simplicity:
frozen berries
a frozen banana if desired
a bit of orange juice
unflavored whey at convenience -
Also, if you want to be 'clean yourself out,' add some chia seeds as you can't taste them.
-
Hey Nate,
Here is one from my ebook that's coming out...
'Wake Yo Ass Up Shake'
1.5 scoops of vanilla or chocolate protein (any flavor really)
1 banana (to restore glycogen)
1 dash of cinnamon (for insulin sensitivity)
1 serving of instant or brewed coffee (for caffeine in the AM)
1 dash of sugar-free creamer (optional but recommended)
As much ICE as desired.
This can be a great pre-workout shake too-ENJOY. -
I really like adding spinach to my shakes, I can't taste it but I'm still getting the nutrients.
-A big handful of spinach
-Two helpings of frozen strawberries
-A banana
-Plain yogurt
-Oats
-A bit of water
-A pinch of cinnamon -
Some of the shakes are straightforward, but some of these ingredients are crazy. Where do you guys shop. I have an hr commute in the morning + I need to get my workout in, so I don't even mess around with the blender. 2 Scoops Metabolic Drive +Greens- put in the shaker bottle, and your ready to go. Eat for performance not for taste
-
milk
2 scoops protein (preferably vanilla)
banana
peanutbutter
not trying to reinvent the wheel here- banana and peanutbutter were meant for each other. -
Yogotta Smoothie
- ½ pack (300g) frozen fruits ("summer blend" or similar)
- 3 generous tablespoons light ricotta cheese
- 4 generous tablespoons plain fat-free yogourt
- 1 pinch cinnamon
- 2 tsp cane sugar OR 2 pinches stevia
- 1 scoop chocolate protein powder
- 2 cups water
(Optional)
- 1 cup oatmeal, pre-microwaved -
The Chocolate Latte
1⁄4 cup water
1⁄4 cup low-fat plain yogurt
1⁄4 banana
1/2 tablespoon natural peanut butter
1⁄4 teaspoon finely ground coffee
1 teaspoon protein/whey
3 Ice cubes -
1 C Egg whites; and
1 C spinach (uncooked); and
1/2 C Cottage cheese; and
1 C Mixed frozen berries; and
15 ml Flax seed oil
Blend for 60 seconds on High -
Banana Bread
1-2 large bananas
blueberries
bunch of spinach
almond milk
pecans
protein powder
chia seeds.
so good. i never measure the ingredients precicely i just throw it all in and enjoy the lack of guilt over this awesome shake -
here are 2 of my faves...
3/4 cup coconut milk
1/2 frozen banana
1/2 avocado
1/4 cup pineapple chunks
1/4 cup fresh mango, peach or nectarine chunks
1 cup spinach
1 teaspoon chia seeds
3/4 cup chocolate almond milk
1/2 frozen banana
2 tablespoons peanut or other kind of nut butter
1 tablespoon cacao nibs
1 scoop protein powder
1 cup spinach -
This is one that I perfected this summer, (Great for early mornings)
1-2 cups of brewed coffee (depending how tired you are)
2 scoops Chocolate Protein Powder (i used good ol' whey)
4 Tablespoons of Half & Half
A small splash of vanilla or almond extract (to taste)
Several Ice Cubes
A dash of Splenda (also to taste)
Definitely gets your day started right. -
I see a few guys a fans of the Banana, protein, milk combo. Plus 1 for that
I use the following:
8 oz. 2% milk
1 scoop of Protein powder
1 Banana
1 teaspoon Instant coffee
1 Heaping tsp of Peanut Butter
1 splash of Chocolate -
1 Scoop Oats and Whey protein
1 tbsp alomd butter
1 banana
add either almond or coconut milk
dash of cinnamon
Blend it all together -
Sludge, like protein pudding.
-mix 1 scoop of whey powder per tablespoon of peanut butter. so 1:1, 2:2, etc.
-add milk or water slowly stirring, until proper consistency, like paste/nutella
-add fruits or whatever you desire
-add to fridge for 30 minutes
1 scoop whey 130/24/1/3
1 tbsp. pb 100/4/1/4
strawberries and banana combined 60/2/15/0
some milk 30/2/4/.5 (estimate)
320/32/21/7.5 -
Wow. Some really good recipes here.
Here's mine.
1 cup pasteurized eggs or egg whites
1 cup milk
1 cup yoghurt, any kind. But I prefer sugar free with fruit on the bottom
1 cup berries or other fruit
I don't even put it in a blender. I shake it up in an empty quart jar and drink it straight. -
"The Champ"
Whey Chocolate Protein Powder
1 frozen banana
2 tbsp of natural peanut butter
1 tbsp flax seed oil
5 g creatine
1 serving of Greens+ -
"The Recession Shake"
-10-12 oz. high-quality H2O
-1.5 Scoops of Whey (or Metabolic Drive depending on how much Student Loan money I've been able to divert to my bank account)
-1/2 cup oats- They soften up if you let them soak overnight.
-1 tbsp. cinnamon.
There you have it. Easy, Economical, and Efficient. -
Hey Nate,
Just a tip, I keep a dream journal as soon as I wake up in the morning (it's the manlier thing to do)... As soon as you wake up in the morning, write down whatever you can remember of your dreams... people usually forget within ten minutes of waking up. This will improve your memory for the future and help you move towards lucid dreaming which is awesome.
IN keeping with the motif... here's a recipe for an Orange Dreamsicle Shake:
8 ounces Almond MIlk
1 Scoop vanilla Whey protein powder
1 Scoop (individual serving) Sunrise Orange Crystal Light Powder
Simple? Yes... But you can have it in 20 seconds rather than 30.... Beat that! -
Hey Nate,
1 cup organic milk
1 scoop chocolate Amazing Grass Superfood.
1-2 scoops chocolate protein powder.
1 tbsp of Almond butter.
2-3 ice cubes.
Enjoy! -
4 oz heavy cream
4 oz whole milk
full fat coconut Greek yogurt
2 tbsp almond butter
some Cinnamon
handful of spinach
1 or 2 scoops chocolate whey
banana
cup or so frozen berries
sometimes add an avocado and/or olive oil
makes enough for 1 now, 1later -
I've been using this recipe for the past four years.
2 scoops Vanilla Muscle Milk Light or similar whey protein powder
8 oz plain kefir (lowfat instead of nonfat because the calorie count difference is minimal)
2 tbsp Udo's Oil
1 cup frozen berries (or one banana and 1 tbsp Goji berries)
1 tbsp flax seed
8 oz water
If you're feeling guilty about not getting enough greens, you can also add 1 scoop of powdered
green superfood. -
1 Banana
60g Oats
1-2tbsp Peanut Butter
2 Scoops chocolate protein powder
1 Cup Spinach or Kale
Almond milk and Ice (amount depends on consistency you like) -
Almond Milk
Scoop of Cake Batter Protein Power (++)
Tsp Maca Powder
Tsp Raw Caco Powder
Tsp Glutamine
Tsp Ground Flaxseed
1 Frozen Banana, diced
Handful(s) of berries of choice (frozen)
Once its fully creamy, handful of spinach (optional) -
Reese's Peanut Butter Cup (plus Banana):
- 40g Chocolate Protein Powder (Casein or Whey depending on what comes next in your day)
- 2 tbsp Organic Peanut Butter
- 1 banana
- 12 oz Almond Milk
Strawberry Shortcake:
- 1 cup Frozen Organic Strawberries
- 1/2 Banana
- 1/2 cup Rolled Oats
- 8 oz 35% Whipping Cream (I know this sounds disgusting but 35% Whipping Cream actually does not contain the same inflammatory effects as other creams and milks derived from cows. Plus it tastes phenomenal and works well to reduce sugar cravings for a couple hours.)
- Cinnamon to taste
*Occasionally this can get pretty thick so I'll just eyeball a little bit of Almond Milk or OJ into the blender as she spins. -
You might want to add 40g of Vanilla Whey into the mix (woops!). Thomas above mentioned Cake Batter flavoured (sorry for the spelling I'm Canadian) protein powder. I bet that would tast awesome with the Strawberry Shortcake recipe.
-
1-1.5 cups any milk
1.5 cups cottage cheese
2 tsp honey
1 cup oats
2 scoops protein powder
1 tbsp cocoa powder
1/4 cup peanut butter -
Hey Nate,
This is a shake that I just love for breakfast.
1 scoop vanilla whey
1 banana (adds the great taste)
1/2 cup of blue berries (antioxidant goodness)
1/2 cup of spinach (can't taste it at all)
1 cup of almond or rice milk
1 tsp cinnamon (insulin resistance and a bit of flavour)
Might need to add some water depending on how thick you like it.
Cheers. -
-1 scoop chocolate whey
-1 handful fresh raspberries
-1 cup chilling coffee
-1/2 cup cooked oatmeal
-ice
- fat free milk -
I use the same stuff nate does in his except insted off the cocunut shreds i add a little coconut rum . . (just because the doctor told me to) please also be aware that this shake is not intended to prevent, cure or treat any disease
-
- 1 cup oats
- 1 scoop chocolate whey
- 1 scoop vanilla whey
- 1 handful walnuts
-1 handful raisins
- milk or water -
2 scoops of protein powder
some water
750ml of Basil Hayden
Mix protein with water, drink. Spend rest of day enjoying good bourbon.
Jason -
Lots of great stuff here, guys. (Especially the bourbon.)
Thanks.
I'm gonna wait till Monday to pick a winner. During that time I'll be picking a few random shakes and trying 'em out.
Keep the recommendations coming!
-Nate -
apple pie a la mode shake:
-almond milk
-1 or 2 scoops vanilla metabolic drive
-few spoonfuls almond butter
-1/2 cup unsweetened applesauce
-cinnamon
-nutmeg -
Not a recipe, but I always put in some milled flax seed for the added fiber and omega-3 benefits.
-
400 ml milk
half a banana (eat the other half)
1 heaping table spoon natural peanutbutter
2 scoops chocolate protein whey
1 raw egg to make it creamier/add calories
Simple, and tastes like a liquid peanutbutter cup, delicious -
400 ml milk
half a banana (eat the other half)
1 heaping tablespoon of natural peanutbutter
2 scoops chocolate protein whey
1 raw egg to make it creamier
Simple and tastes like a liquid peanutbutter cup, delicious -
Breakfast super shake:
-8oz. Valio Real Goodness Fat Free Milk (Lactose Intolerant)
-1/2 cup of rolled oats
-1 frozen banana
-1/2 cup of blueberries
-1 scoop of whey protein
-1/2 scoop of "Nitro-Fusion" (a vegan protein powder)
-Spinach
-1 scoop of "superfood"
-1 Tbsp Almonds
-1 Tbsp of Walnuts
-1 Tbsp Flax meal
-Cinnamon
Sometimes I substitute Cacao Nibs instead of the Flax meal, also I substitute unsweetend almond milk for the regular milk. When I do this, I have a full scoop of the vegan powder.
This shake has really come in handy ever since school started back up, so its my weekday staple. -
Super tasty Shake
Kale
Blueberries
1 apple
Carrots
Flax oil or seeds
Banana
1 scoop unflavored protein
Dates or prunes
Water to blend -
1 cup plain kefir
1 scoop vanilla Metabolic Drive
1/2 cup blueberries
1/2 cup cooked, cooled oats
1 tbsp. peanut/almond butter
1 tbsp. ground flaxseed
1 tsp. vanilla extract
1 tsp. pure maple syrup
It's the shit. -
Oh, and a handful of ice.
-
Super tasty Shake
Kale
Blueberries
1 apple
Carrots
Flax oil or seeds
Banana
1 scoop unflavored protein
Dates or prunes
Water to blend -
5 ice cubes
1/2 cup greek yogurt vanilla
2 shots espresso
1 banana
2 tbs almond butter
1 scoop chocolate protein powder
1/2 cup milk -
1 frozen banana
1/4 cup of cottage cheese
2 scoops of MRI PRO NOS - Chocolate
2 tablespoons cocoa nibs
1 Tablespoon of Peanut-butter
1-2 cups of almond milk
BLEND !!! and enjoy an admirable, delicious shake ! -
2 cups unsweetened almond milk
2 tablespoons heavy whipping cream
4 tablespoons sugar free orange jello
2 scoops vanilla MRI Pro-NOS
2 teaspoons flax seeds
1 cup of ice
POST WORKOUT - CREAMSICLE -
Some great recipes going on here!
Here's mine:
A1. Protein: Vanilla or Chocolate Protein Powder - Low Carb such as BIOTEST Metabolic Drive or any brand Whey Isolate will do
-One scoop (skinny dudes or females)
-One and-a-half scoops ( Nate Green's/Vince Delmonte's size or female figure competitors)
-Two scoops (for the big boys like Dorian Yates/Arnold size or taller/thicker female figure competitor size)
A2. Healthy Fats: Oil and nuts son...
-One Tbsp. Coconut Oil
-One and-a-half Tbsp. Almond Butter
A3. Smart Carbs:
-1/2 C. Berries (blueberries or raspberries)
-Two C. Raw Spinach
-1/2 C. Canned Pumpkin
-One serving (two scoops) BIOTEST Superfood OR any Greens substitute
-1/2 C. old-fashioned oats (raw measure) ----OPTIONAL -
Milk, mango, banana, whey, superfood, and small amounts of grounded flax seed. Add ice if you want and adjust portions to your liking. Personally, I'd go heavy on the tasty mango chunks.
-
Been kicking my days off with this mix lately. I'm going for hot abz like Brad Pitt in Fight Club and I think this shake is the key to my success. Give it a shot!
2 cups Ben & Jerry's vanilla ice cream
1 cup cold non-organic, corn fed, hormone injected milk
1/2 cup HERSHEY'S Syrup
2 REESE'S Creamy Peanut Butter
4 REESE'S Peanut Butter Cups
Grass-fed whipped topping
Cherry
It's LOADED with antioxidants and phytochemicals and horny goat weed, plus the oft neglected Omega-4 fatty acids. Bon appetit! -
1/2 cup cottage cheese
1 scoop vanilla protein powder
1 cup frozen berries
big handful of spinach
dash of cinnamon
optional:
superfood, l-leucine
simple and a good way to get in some extra leafy greens -
2 cups goats milk
2 TBLS. wheat germ
1 TBLS brewers yeast
1 TBLS. soya lecthin
1 packet of Knok gelatine
1/2 cup frozen blue berries
2 scoops when isolate from Biotest
1 TBLS. greens
1/3 cup carrot juice
1 TBLS. of natural peanut, almond or flaxseed butter OR EVO
This drink is GREAT. -
THE WORLD'S TOUGHEST SHAKE
6 egg whites
5 oz. canned albacore tuna
1/4 cup wheat germ
1 TBSP hot sauce
2 cups h2o
Blend & attempt to choke down
Here's the breakdown:
346 cals.
62 g protein
15g carbs
5 g fat
4 g fiber
The hot sauce in this shake makes it damn good & much needed. w/o it & you may not be able to handle it! Hahah, yummy.
Beware, this shake is not for pussies. -
I love you Nate
-
Smoothies are a great way to get nutrition and quick. Here's one of my favorites Nate. Hope you give it a go.
- 2 scoops ON Nutrition chocolate whey
- 4 ice cubes
- 1 cup of milk
- Half a cup of oats
- 1 banana
- Two TBSP peanut butter
- Half a cup of unflavored yogurt
Blend.
Tastes just like a Reese's PB cup, even with the banana. -
*edit*
My bad, Nate. I know how you like your bourbon. If you want an extra kick in your shake - say after a mid-day nap - add A4.
A1. Protein: Vanilla or Chocolate Protein Powder - Low Carb such as BIOTEST Metabolic Drive or any brand Whey Isolate will do
-One scoop (skinny dudes or females)
-One and-a-half scoops ( Nate Green's/Vince Delmonte's size or female figure competitors)
-Two scoops (for the big boys like Dorian Yates/Arnold size or taller/thicker female figure competitor size)
A2. Healthy Fats: Oil and nuts son...
-One Tbsp. Coconut Oil
-One and-a-half Tbsp. Almond Butter
A3. Smart Carbs:
-1/2 C. Berries (blueberries or raspberries)
-Two C. Raw Spinach
-1/2 C. Canned Pumpkin
-One serving (two scoops) BIOTEST Superfood OR any Greens substitute
-1/2 C. old-fashioned oats (raw measure) ----OPTIONAL
A4. Extra kick:
-1/4-1/2 C. your favorite bourbon
-1/2 tsp. almond extract (in case you need a little more almond flavor, of course) -
My usual pre-class drink:
-1 scoop Power Drive
-1 scoop Natural flavored Grow whey protein
-1 cup of orange juice
-fill with ice and blend
-(optional) add small serving of creatine or metamucil if desired -
4 oz Açaí Juice
4 oz Almond Milk
3 oz Greek Yogurt
6 oz frozen blueberries
1-2 scoops protein powder
1 scoop green powder -
My favorite things to add to protein shakes are ice cream and especially peanut butter
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My simple and quick oatmeal shake-
8-12oz liquid (water, milk, almond milk, etc)
1 cup of ground (in a coffee grinder) whole oats
1 scoop whey protein
1 banana
optional (goes well with chocolate protein, adds extra calories) 1 tbsp peanut butter
throwing in a tablespoon of instant coffee w/ chocolate whey can be good as well! -
Don't have a recipe (I'm new to the smoothie/shake thing...) but did want to mention DaVinci sugar-free syrups for anyone looking to open up their flavor options:
http://www.davincigourmet.com/products/sugar_free_flavored_syrups/ -
No name for this shake, but if you like vanilla, this is the shit
1.5 cups unsweetened vanilla almond milk
2 scoops vanilla protein powder
1/2cup 1% cottage cheese
2 tbl coconut milk
2 tbl natural almond butter
1/2 tbl vanilla extract
1/2 tbl Splenda
1 tsp ground cinnamon
3 ice cubes
blend and enjoy.....sometimes I also like to add an extra cup of cold coffee if I want an extra boost in the morning -
Hey ERIC OETTER,
That shake looks freaking AWESOME. I'm making that on my next cheat day. Haha, Horney Goat weed. You the man. -
The vegan shake
5 leafs of kale
one bunch of spinach
2 bananas
2 cups of strawberries or blue berries
some cacao nibs
20 goji berries
2 scoops of vega wholefoods
one cup of rice milk or almond mile
fill the blender with water
and presto, My every day morning shake -
Nate,
Post workout
1/2 cup beets
1/2 cup pitted dates
6-8 ounces of original hemp milk
1 scoop vanilla metabolic drive
top with 1tsp. cacao nibs.
te -
Nate,
-handful of frozen strawberries or blueberries
-1/2 to 1 cup of kefir
- handful of frozen spinach or broccoli
- 2 tbsp wheat germ
- scoop of vanilla protein powder
- enough water (or goats milk or OJ or whatever liquid you want) to get the sucker spin - which means covering the solid ingredients. Blend, enjoy.
Peace out the door,
Tim -
SUPER GREEN SMOOTHIE:
1 cup almond milk
1 large bag of organic spinach
2 - 3 cups of greens of your choice (kale, mustard, collard are my fave)
1 scoop of GREEN VIBRANCE (You can pick this up at any good nutrition store)
1 TBSP. flax oil
1 TSP. local raw bee pollen granules
1 TSP. stevia extract (more or less to suit taste and desired sweetness, experiment!)
1/2 cup frozen mango or papaya OR both mixed!! Woooo!
1/2 cup frozen organic berries (blueberries, raspberries and cherries are my choice)
1 medium banana
1 TBSP organic hemp protien
1 TBSP organic rice protien (Optional if you desire to add a little more protein)
additional purified (and alkaline if possible) water to add if needed.
In a large blender, add almond milk and flax oil. Blend in spinach and other greens till they're basically nothing (Greens shrink down!). Add in bee pollen, stevia, and fruit and blend, add in the Green Vibrance and protiens for a final whirl...and...
VOILA! -
Some of these are getting complicated
I divide my shake into two items, dry and not dry ingredients. In true Nate Green fashion, I measure five bowls of dry ingredients Sunday night and use one a day for the week. My wet ingredients go in the blender the morning of, using the side glass markings for measurement.
My dry ingredient pile is fairly brisk:
30g - 60g weight gainer of choice (carbohydrate/protein/fat source)
30g of unflavored oats
32g peanut butter (natural if you're fancy like ketchup)
30g GROW!
(5g Superfood if I'm feeling superfancy)
If I feel like I need some fat, I'll toss in some almonds but I can never tell if they're in there when I drink it.
Now, those measurements are all in grams for the pure simplicity of using a digital scale I can "zero out" after each addition to the bowl - takes a minute to make each bowl, plastic wrap, and toss in the fridge.
On the morning of, I toss:
6oz whole milk/almond milk/organic milk/whatever
2 eggs
1 tall shot EVOO
A random measurement of frozen berries, varying on how many I can wrestle out of a bag
into the blender, and promptly dump a bowl of dry goods in. Twenty or thirty seconds later you have a wondershake that really isn't complicated and quite palatable - over a thousand calories but around 16oz, loaded with healthy fats, slow carbs, and decent proteins. Huzzah. -
Some of these are getting complicated
I divide my shake into two items, dry and not dry ingredients. In true Nate Green fashion, I measure five bowls of dry ingredients Sunday night and use one a day for the week. My wet ingredients go in the blender the morning of, using the side glass markings for measurement.
My dry ingredient pile is fairly brisk:
30g - 60g weight gainer of choice (carbohydrate/protein/fat source)
30g of unflavored oats
32g peanut butter (natural if you're fancy like ketchup)
30g GROW!
(5g Superfood if I'm feeling superfancy)
If I feel like I need some fat, I'll toss in some almonds but I can never tell if they're in there when I drink it.
Now, those measurements are all in grams for the pure simplicity of using a digital scale I can "zero out" after each addition to the bowl - takes a minute to make each bowl, plastic wrap, and toss in the fridge.
On the morning of, I toss:
6oz whole milk/almond milk/organic milk/whatever
2 eggs
1 tall shot EVOO
A random measurement of frozen berries, varying on how many I can wrestle out of a bag
into the blender, and promptly dump a bowl of dry goods in. Twenty or thirty seconds later you have a wondershake that really isn't complicated and quite palatable - over a thousand calories but around 16oz, loaded with healthy fats, slow carbs, and decent proteins. Huzzah. -
When I was younger, my training partner and I drank "tuna shakes". We mixed 500ml Orange Juice, 2oz. Tuna, and sometimes some additional Protein Powder for a cheap "mass-building" shake...
I switched to MD and Grow! many years ago, though... ;-) -
You guys are awesome. So many recipes here...
So, I had to go with the Pumpkin Protein Shake by Tyson.
Pumpkin is one of those foods that is so damn good (and good for you) but it's always tough to find ways to add it to meals. This is perfect. Here's his recipe:
1.5 Cup Almond Milk
1 Scoop Chocolate Protein Powder
2 Tablespoons Almond Butter
1/2 Cup Pumpkin Filling
1/2 Cup Strawberries
And I'd like to add my own little twist:
1.5 cup almond milk
1 scoop Vanilla protein powder
1/2 cup pumpkin filling
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 frozen banana
Thanks to everyone for their comments. I'm thinking of grabbing all these recipes, makin' it semi-fancy, and turning it into a free PDF to give away to everyone who reads my blog.
-Nate -
I liked the sound of this one, too. And during pumpkin pie season... ummm.
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Chocolate protein powder
Mixed nuts
Mixed frozen berries
fish oils on the side
Why complicate things? Certain combinations of nuts and the amounts of each ingredients has produced some pretty good shakes... last one I had tastes of black foest gateau! (I believe I used exclusively almonds... or almond butter).
Incidently pecan nuts and chocolate protein powder tastes like delicious caramel! -
Know the contest is over, and it's not a shake recipe, but wanted to toss out there that I've been starting my day lately with GI Nutrition's new "Focus Food" protein/energy bar, and it's made an amazing difference. I use a style of Intermittent Fasting (a FF is all I eat during the day - the rest of my daily calories are consumed from usually 5-9pm), and the addition of a FF has really been a boon to it.
-
Hey Nate,
First of all, I like the idea of throwing a bunch of these recipes together into a pdf!
Secondly, I'm curious as to what that superfood stuff is that you toss in your shake? I've heard of it before but never really looked into it. Is it something worth mixing into my diet.
Thanks,
Noah -
Hey Nate,
First of all, I like the idea of throwing a bunch of these recipes together into a pdf!
Secondly, I'm curious as to what that superfood stuff is that you toss in your shake? I've heard of it before but never really looked into it. Is it something worth mixing into my diet?
Thanks,
Noah -
WOW!
So many good receipes, going to be making new shakes for a month or so. -
@Noah: http://www.t-nation.com/readArticle.do?id=1900223
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I know the contest is over, but here's my breakfast every morning:
-2 scoops Chocolate Whey Isolate (44 grams protein)
-5 grams BCAA (Leucine, Isoleucine, and Valine)
-2 small organic bananas (yes that's a lot of carbs, but I want that spike when I first wake up)
-4 frozen strawberries
-handful of frozen blueberries
-1 tablespoon natural peanut butter
-2 heaping tablespoons of Fat Free Cottage Cheese (good enzymes)
-1/4 cup Fat Free Plain Yogurt
-Water to desired thickness
Not part of the shake, but I also take my morning supplements: Multi-vitamin, D3, B-complex, Electrolyte Stamina, Timed Release Vitamin C. -
I know it's been mentioned once, but add some Coconut oil (the raw, virgin pressed stuff which is white, thick and can be eaten off the spoon ;)) to your shake for not only its anabolic and fat-burning abilities, but for it's kick-ass taste with the addition of a creamier consistency.
-
8oz Orange Juice
Tblspoon of Emulsified Cod Liver Oil
Teaspoon of Sugar Free Metamucil
1/2 Banana
3-4 Strawberries
Handful of Blueberries (frozen work great)
1/2 cup Spinach or scoop of Greens Powder
1/2 cup vanilla low-fat yogurt
Scoop of strawberry Protein Powder -
Is there such thing as a recipe for a Maca shot, similar to how they have Wheatgrass shots?
-
Just wanted to say thanks to all those who recomended putting spinach in my shakes. Great way to add some greens to my diet since I am so hit and miss and you literally can't taste it at all.
I know its long over but here is my shake of choice:
1.5 cups Almond Milk
scoop of natural peanut butter
2 scoops of protein
handful of spinach
Simple but provides just about everything. If I wasn't in a lean out phase I would add blueberries and/or banana to the mix as well. great blog! -
I do better avoiding dairy, corn, soy, almonds...so making shakes has become challenging. I'm not looking to pack in the calories and I prefer my protein separate ( like egg whites and minimally processed chicken sausage cooked)
I blend water
avocado
greens
Sometimes I add spouts and that can vary the taste and nutrition, some types create a texture that's not so good.
Sometimes I add cucumber, celery or carrots
When I started, I used a piece or two of fruit for flavor - banana is always good, apple, pear, mango, plum...work well too. Frozen fruit is great in the hotter weather; no need for ice! -
Dude,
Best shake ever, cheap, and perfect for anytime although I use for bedtime shake.
1/3 packet (or more if you like SWEET!) of Fat Free/Sugar free Pudding mix (I used cheesecake)
1 scoop vanilla whey
2 cups cottage cheese (I use 2%)
add water/milk until desired consitency
This makes 2 servings or more of protein pudding. Sometimes I throw in graham crackers to taste like JELLO no bake cheesecake. DELICIOUS! -
I am excited about learning way more than what I have already taught myself. Thank you!
-
Strawberry Cheesecake Shake (adapted from p90x nutrition website)
1 Scoop of vanilla protein protein powder (site calls for greenberry shakeology, awesome product!)
1 cup strawberries
1 Philadelphia 1/3 Less Fat Neufchâtel Cheese Mini (1.25 oz.)
1/2 cup unsweetened almond milk
1/2 cup water
1 tsp. salt
Ice (to taste) -
Hey Nate, truth is I'm a sixteen year old kid who can't afford to buy whey protein so here is my simple, fast, inexpensive shake recepie.
-8oz. Milk
-5 egg whites
-1 whole banana
-a pinch of cinnamon
It tastes great, it's simple and fast. And only 285 calories and around 35 grams of protien. I'm not looking to bulk up so it's perfect! -
The patent Michael Kors Totes are the quintessential tote bag
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1/4 cup of oats
8oz. Silk Organic
1 scoop of Vanilla Protein Powder
Frozen Mango
-or-
1/4 cup of Oats
1 scoop of Strawberry Banana Protein Powder
1 TB. of Chia
1 TB. of flaxseed
8 oz. Silk Organic
Ice
(1 TB of Peanut Butter is optional but highly suggested) -
Nice to very useful info for me.Because i'm new in blogging and i'm need good tutorial like your post
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Worderful article. I love it, thank you for posts.
COMMENT RULES: Critical posts are fine, but if you're rude I'll delete your stuff. Please do not put your URL in the comment text and please use your personal name or initials and not your business name, as the latter comes off like spam. But most of all, have fun and thanks for adding to the conversation! (Thanks to Tim Ferriss for the inspiration.)
Tony Huynh 10:12pm Sep 16, 2010