Protein Shake Recipes: Liquid Nutrition for More Muscle & Hustle

Protein Shake Recipes

Liquid drinks are far easier to consume, prepare and clean up - utilize them daily for success!

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fitFLEX helped pioneer the protein supplement industry. We are proud to educate our millions of monthly visors on the value of concentrated liquid nutrition; in addition to the merit of the six-meals-a-day diet for rapid weight gains. These were revolutionary concepts in those days. Later on Joe Weider and Bob Hoffman jumped on the protein supplement bandwagon, but it was fitFLEX that first brought it to the attention of the bodybuilding world.

Our outlined nutrition procedures are not only still valid, but there is nothing better-when combined with high-intensity weight training for gaining drug-free, muscular bodyweight rapidly.

Building quality muscle tissue and gaining muscular bodyweight requires a considerably higher protein intake. Scientific research from the Nutrition Education Research Foundation-Linus Pauling, winner of two Nobel Prizes, is a founding member-reveals that a growing child requires three times the amount of protein per kilogram of bodyweight than an adult. Bodybuilders striving to add new muscle tissue also have a much higher protein requirement than other athletes and individuals. You can compare a bodybuilder's protein needs to that of a growing infant because they are both undergoing an anabolic, or growth, phase of development.

The fastest gains in muscle tissue occur when at least one gram of protein per day is consumed for every pound of bodyweight. If you weigh 180 pounds, you need at least 180 grams of high-quality protein for fast and continuous muscle growth. You can add an additional 10 percent, about 20 grams. Better to have slightly more than you need than not enough.

Another important factor for building muscle mass rapidly is that your protein intake should be spaced over five or six meals daily so that a continual supply of amino acids is always available for muscle growth. A meal or snack about every three hours is recommended.

If you want to gain quality muscle tissue and muscular weight rapidly, use the following rule of thumb: Consume at least one gram of protein per pound of bodyweight plus approximately 30 calories for each gram of protein. For example, if you weigh 150 pounds, you need 150 grams of protein and 4,500 calories daily for rapid gains.

The following high-protein, high-calorie drinks will help you gain pounds of muscular bodyweight. For the most rapid gains have two or three protein drinks daily in addition to three well-balanced meals. For extra workout energy have an additional protein drink about 30 to 45 minutes before you train. The glucose and fructose from the natural sugars in the fruit plus the high-quality protein will elevate your blood sugar to its optimum level so that you'll have max-imum energy to put into your training session. Another advantage of a pre-workout protein drink is that by the time your workout is finished, the protein is totally digested and broken down into amino acids so that they can be fed to your muscles to encourage new tissue growth and repair.

Vanilla Protein Shake

(80 grams protein, 1,100 calories)

16 ounces milk

4 tablespoons protein (or 1/2 cup nonfat milk solids) 2 eggs

1 ripe banana

1/2 cup vanilla ice cream

2 tablespoons honey



Strawberry Protein Shake
(80 grams protein, 1,100 calories)

16 ounces milk

4 tablespoons protein

1/2 cup frozen (unsweetened) strawberries (or fresh strawberries if available)

1 tablespoon honey

Banana-apple Bomber

(65 grams protein, 1,000 calories)

16 ounces pure apple juice 4 tablespoons protein

1 ripe banana

2 eggs

1/2 cup vanilla ice cream

2 tablespoons honey

Orange Juice Protein Shake

(62 grams protein, 1,000 calories)

16 ounces unsweetened orange juice

4 tablespoons protein

3 egg yolks

1/2 cup strawberries 1/2 cup ice cream 2 tablespoons honey

Triple Fruit Protein Shake

(55 grams protein, 1,000 calories)

16 ounces papaya or orange juice

4 tablespoons protein 1/2 ripe banana

1/2 cup strawberries

1 cup yogurt

2 egg yolks

1-2 tablespoons honey

Pineapple Protein Shake

(75 grams protein, 1,000 calories)

16 ounces milk

4 tablespoons protein

1/2 cup unsweetened pineapple chunks

1/2 cup vanilla ice cream 2 eggs

1-2 tablespoons honey

Orange Blaster

(50 grams protein, 600 calories) 1 cup cottage cheese

1 6-ounce can orange juice (frozen concentrate)

Super Protein Drink

(87 grams protein, 1,200 calories)

1 cup whole milk 1/2 cup cream

2 eggs

2 cups powdered skim milk Flavoring of your choice

Tuna Surprise

(50 grams protein, 500 calories)

12 ounces V-8 juice (low sodium)

1 6-1/2 ounce can of tuna (water packed)

1 egg

The Fructose Bomber

(50 grams protein, 1,000 calories)

1 cup cottage cheese

1/2 cup cream

1/4 cup fructose

1 egg yolk

1/2 cup water

George Eiferman Shake

(55 grams protein, 800 calories)

10 big strawberries

3 tablespoons protein

3 raw eggs

3 tablespoons honey

12 ounces lowfat milk

1 tablespoon wheat germ oil

1 cup crushed ice

Rory Leidelmeyer Special

(100 grams protein, 1,250 calories)

16 ounces lowfat milk

1 ripe banana

4 soft boiled eggs (barely cooked)

1/2 cup milk-egg protein

1 cup lowfat yogurt

4 ounces pure apricot nectar

1 cup crushed ice.

Note: Rory divides this into two drinks and has one before his workout and one later in the day.

How to Use a Blender

Believe it or not, most people don't know how to use a blender to make a good protein drink. You can't just throw a bunch of super ingredients into your blender and expect the drink to taste great and your muscles to start growing before you put the glass down. Here is how to make a perfect protein drink that tastes great and does the job you want it to do:

» Start with a clean blender.

» Add the liquid first with the blender off.

» Add fruit (banana, pineapple chunks, strawberries, etc.).

» Start blender on the lowest speed with the lid off. Add protein or nonfat milk solids. Note: A milk-egg protein is the most easily digested and contains first-class protein. Soy products are only about 50 percent digestible. The Carnation Milk Company produces nonfat milk solids, which are an excellent protein source.

» After your blender has been running for about 30 seconds, add the honey, put the lid on the blender and turn the setting up to high speed.

» After 15 to 20 seconds add the eggs and ice cream (yogurt or ice milk).

» To make the drink thicker and tastier, try adding 3/4 cup crushed ice or five to six ice cubes, one at a time, until they are blended into the mixture.

» Blend until smooth at high speed with the lid on--approximately 90 seconds after adding the ice.

» Pour the contents into a large glass, sip it slowly and enjoy a fabulous protein drink.

» Always rinse the blender container thoroughly in hot water for several minutes after using and place on the drain board or dish drying rack so that it will be clean and ready for action when you need it.

As you can see, there are many delicious muscle-building drinks you can make. You can substitute any of the above listed potions for breakfast or any other meal if you are in a hurry and don't have time to cook. The quantity you consume is up to you - the quality is in the drink.




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