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Monday 28 June 2010

Speedendurance.com

The Quest For The Perfect Shake… and Snack?

Posted: 27 Jun 2010 09:00 AM PDT

How much protein do athletes need?
What's the best protein?
When should protein be consumed around training for optimal results?

>> Click here for the Ultimate Book on Protein Intake for all Strength, Power and Endurance Athletes

Ever since my trip to Harvard-Westlake School in Los Angeles, Mike Durand introduced me (and my team) to Muscle Milk. We had just finished our workouts in the glorious sunshine of southern California and he provided us with the RTD (ready to drink) cold versions of Muscle Milk. Ever drink a warm protein shake?

I am sure Cytosport sponsored the school, but that's besides the point.

Protein powder isn't just for shakes anymore.

You can add it pancake mix or homemade granola bars or other recipes.

But this one suggestion was unique, I had to share it with you.

What to do with Muscle Milk powder?

You can read the full article here as he gets into the boring details of choosing a blender.

Basically you need the following items and a very good blender.

Muscle Milk – Vanilla – 2 scoops
Frozen Blueberries – 4 cups
Unsweetened Almond Milk – Vanilla – 1 cup

I am sure you can replace Muscle Milk with your favorite vanilla protein powder, too.

The end result?

… ICE CREAM?

WTF? Ice cream?

The total calories and carbohydrate-protein-fat ratios are:

660 kcal
16 g fat (6 g saturated)
96 g carbohydrate (33g fiber, 48g sugar)
37 g protein

The post recovery drink or meal should have anywhere from 1:1 to 4:1 ratio in carbs:protein ratio. A good read is Lyle McDonald's article titled What is the Best Protein Recovery Drink for Sprinters?

That's a 65-25-10 ratio in carbs, protein fat. Not bad for a post recovery snack on a hot summer day. And summer time is here (at least in this part of the world, though gelato is everywhere). If the above recipe serves two people, then 330 kcal is perfectly reasonable as a snack.

I advocated an overall 60-15-25 ratio from natural wholesome foods way back in June 2007 as one of my first posts. However, one meal at a restaurant or (heaven forbid) a fast food restaurant and your fat (AND sugar AND sodium) ratios shoot up.

Bonus eBooks from Precision Nutrition

The above recipe comes from John Berardi's Precision Nutrition.

>> Click here to download the Precision Nutrition Strategies For Success. This ebook provides a nice and simple overview of some critical Precision Nutrition strategies including: the rules of good nutrition, protein intake, balancing dietary acids, altering your eating schedule to make it more Precision Nutrition friendly, preparing foods, eating on the road, revving your metabolism, and more.

>> Click here to download the Gourmet Nutrition Desserts. A 44 page dessert cookbook complete with delicious "Precision Nutrition approved" dessert recipes, beautiful photography, and hints on how to eat the foods you love without the gaining the fat you hate.