Bootcampers are cruising to the halfway point and Week 4 weigh-in this weekend! Next comes Level 3. You vets know that means an increase in ShAkE cOnSuMpTiOn. In an effort to not only give you some tips about protein shakes, but also help you find ways to jazz up or find variety in your shakes, this week’s blog is SHAKE-TASTIC! You’ll see a list of recipes marked as “Ginger’s Gems” – Ginger Thomas was a nutrition client of mine in a recent bootcamp. She knows, once Team Lauren, ALWAYS Team Lauren, and periodically emails me with questions and recipes. This week she shared a bunch of great ways to tweak a regular vanilla shake into something a lot more exciting. The rest are a mix of ideas Trish and I have accumulated over the years (all 3.5 of them!)
WHAT DO I BUY?!?!
Being uber frugal, I stick to protein powder, but if you want a pre-made shake, there are two we recommend at NGPT:
- Premier Protein (cheaper at Sam’s Club!)
- EAS AdvantEDGE (NOT EAS Myoplex)
Do you know all about various types and combinations of proteins found in shakes? I sure don’t! So for my own nutrition, I ONLY use brands recommended by Adam. We’re looking for a WHEY protein with HIGH protein with LOW carbs and sugars. When it comes to protein powder, the brands I hear most are:
- Metabolic Drive
- Optimum Nutrition 100% Whey Gold Standard
- EAS
- MusclePharm COMBAT
What do I suggest?
- I started with EAS because it’s…that’s right!…cheap!
- but NGPT Vet Lori Deck gave me some Optimum Nutrition Chocolate Mint a year or so ago, and I was hooked! I also love ON’s Double Rich Chocolate and Mocha Cappuccino.
- People rave about the Metabolic Drive banana but as one who detests the fruit and its flavor in any form, I cannot vouch for it personally!
Now you’re wondering how to get variety without spending an arm and a leg. Two ideas:
- Get some buddies together for a shake swap – everyone buy a different-flavored tub. Either divide the tubs equally or give a few scoops of each flavor to everyone else in the group. They’ll know what to buy later and what to avoid!
- Stick with a basic chocolate or vanilla and use mix-ins for variety (see recipes below!)
WHERE DO I BUY?!?!
Let’s review…Lauren likes to _______. SAVE MONEY!!! So I do a lot of price comparisons. You’re welcome.
Can you buy shake powder and pre-made shakes at grocery stores? Yes.
- Will Wal-Mart likely be cheaper? Yes.
- Will Sam’s Club likely be even cheaper? Yes. (They do have EAS and Premier Protein)
- Can you order online, for cheap, and not leave the comforts of home? HECK YES!
My cost-efficient vendor of choice is www.allstarhealth.com. They offer 3 of the 4 recommended powder brands above in multiple sizes. (Metabolic Drive must be purchased at www.biotest.com.)
- Go Big or Go Home: NGPT is a lifestyle. Depending on the nutrition level and day, I’ve been consuming 1-3 protein shakes a day for over three years. Buy in bulk – you’ll use it up! At the aforementioned protein powder mecca, I will order 2-3 five-pound tubs at a time to further minimize the $5.95 flat-rate shipping. Price per weight, EAS is cheapest but only comes in chocolate or vanilla. Optimum Nutrition and MusclePharm COMBAT are fairly equally priced with their larger tubs. ON has the most flavors to choose from.
WHAT DO I DO WITH IT?!?!
- Basics:
- Mix with water (some flavors may warrant more or less water to fit your taste)
- Mix with unsweetened almond (or coconut almond!) milk – this wasn’t an option when I joined NGPT. I got so used to water only, the milk was too much. I like a 50/50 mix.
- Try different flavors HOT! Perfect this time of year, mix your shake how you want, then microwave it (try 30 seconds and add more time in small increments as necessary to the temp you want). I have found mixing it with water that is too hot or nuking it too long causes the powder to seize and clump up – GROSS! (In my microwave, 45 seconds isn’t quite enough and 60 seconds cause clumps.)
- Ginger’s Gems:
Ginger’s Gems all start with a 1-scoop vanilla protein powder base. If on a 2-scoop snack, flavorings may need to be adjusted.
Orange (or lemon) Dream
- 1/2 tsp grated orange (or lemon) peel. Great blended with ice. USE BLENDER.
Vanilla Almond (Perfect for shake and ½ fat snacks on L3-4)
- 1 c Unsweetened Almond Milk (USAM from here on out)
- 1 T almond butter
- (Could use vanilla almond milk and/or vanilla extract)
- Want mint? Add 6 fresh mint leaves. USE BLENDER.
Chocolate Mint
- Add 6 fresh mint leaves and 1 tsp unsweetened cocoa and sweetener as desired.
Vanilla Latte
- 1 c coffee, cooled
- 1/2 c USAM
Iced Mocha Latte
- Same as vanilla latte, but add 1 tsp unsweetened cocoa
Pumpkin Spice-USE BLENDER UNLESS OMITTING NUTS (L1 only unless omitting nuts)
- 3/4 c USAM
- 1/2 c canned pumpkin puree (carbier veg)
- 1 Tbsp coarsely chopped raw pecans (fat)
- 1 tsp pumpkin pie spice
- Sweetener of choice
Pumpkin Spice Latte
- Same as pumpkin spice above, but add 1-2 tsp instant coffee
Maple Pecan-USE BLENDER (Perfect for shake and ½ fat snack on L3-4)
- 1 c USAM
- 1 T coarsely chopped raw pecans
- 1 T coarsely chopped raw cashews
- 1 tsp sugar-free syrup (use sporadically and in moderation!)
- Additional Recipe Tips and Ideas
- For better mixing, use a Blender Bottle (shaker) or Magic Bullet (blender)
- Create liquid mix to your taste. Can include: water, unsweetened original almond milk, unsweetened vanilla almond milk, unsweetened coconut almond milk (comes in vanilla now too), black or flavored black coffee
- Choose protein powder flavor and number of scoops needed for a given snack
- Other add ins:
- Pre-made cup of Jell-O
- Jell-O powder (doesn’t take much!)
- Extracts: peppermint, maple, fruit flavors, almond, vanilla, etc.
- Spices/powders: Unsweetened cocoa powder, cinnamon, nutmeg, etc.
- Sugar-free flavor syrups (e.g. Torani brand), occasionally/in moderation
- Nut butters: peanut, almond, cashew (measure for needed fat serving)
Ok Meltdowners, so no complaining allowed about all the shakes (Nutritional accountability coaches, you’re welcome.) – There are endless possibilities to protein shakes. Do you have a tasty concoction to share? Email me: [email protected]. Throughout Levels 3 and 4: Shake classically, shake creatively, and as always…SHAKE ON!!!
~Coach Lauren
