rich ruminations

Alex is working on his stretching for TaeKwonDo. This photo of the great John Grimek might be inspirational.

By request, here’s the recipe I use for the protein smoothie/shake that I make most mornings for myself and Alex.

First, the protein powder I use is Optimum Nutrition 100% Whey Protein - Gold Standard. I buy it online from Bulk Nutrition, they have good prices, a fair shipping price, and good service (never had any problems actually). I get the 10 pound bag of the chocolate flavor. Each scoop has 24g protein and no sugar. This stuff tastes very good, even in water, and mixes well with just a spoon. Pre-workout, and before bed, I make a drink using just milk and a scoop of the protein powder.

So, on to the receipe.

1 cup ice
1 cup milk
1 cup frozen blueberries (or any berry of your choice)
3 scoops protein powder
2 heaping tablespoons all-natural peanut butter
1 bannana
2 tablespoons flax oil
1 cup milk (yes a second cup)

First, you’ll need a good blender. Put the ice and one cup of milk in first, then the blueberries. Next, add the protein powder, then the peanut butter. Then the flax oil, the 2nd cup of milk (doing the milk in two separate steps seems to help it mix better initially), and finally the banana. Run the blender at low, then high speed, for 10 to 20 seconds. Enjoy.

I haven’t counted the calories, protein, and fat, but I can tell you this will keep your belly satisfied for several hours. It is all-natural, and no processed sugars. I usually drink this following my workout, so the protein is put to good use.