In a perfect world, we would all get 100% of our protein from grass fed, free range, pure organic, GMO free, happy as a clam animals. Let’s be honest, this isn’t a perfect world.
Still, I always prefer that my clients get as close to 100% of their daily protein goal from real food products. However, if you are working on meeting the gold standard of .8-1gram of protein per pound (1 gram per pound of Lean Body Mass will suffice for heavier individuals looking to lose more fat), sometimes the only way to meet that goal is with a supplement.
This is fine, as long as it is still treated as such – a supplement to a otherwise balanced, whole food diet.
Example: I weigh 205 lbs, I am at 12% bodyfat according to THIS SCALE, therefore, my goal protein intake is 180-205 grams per day.
A 205 pound man that was 30% bodyfat, and looking to lose weight should be reaching closer to a goal of 145-165 grams per day, but getting more would not be a problem IF accounting for these calories through adjustments to carb and fat intake…thats for another article though.
So, what are my go to shakes for hitting my protein numbers?
1) The Old Standby – Muscle Pharm Combat Powder, Cookies and Cream + Water
This is the most basic, yet quick post workout shake that I will do. Simply throw 8 oz. of water in a blender bottle like this one, and a scoop of cookies and cream and you are set!
140 Calories, 25 grams protein, 1.5 grams fat, 5 grams carb
2) The Orange Creamsicle aka The Kashey Creamsicle – Dymatize Nutrition ISO-100 Dreamsicle + Orange Gatorade Powder
Stole this one from the guys down in Vero Beach at Relentless Performance. The very smart Dr. Trevor Kashey has worked with numerous Olympic Athletes, powerlifters, and very successful fat loss clients. The point of this shake is either for recovery purposes post workout, or you can also sip on it during your intense weight training sessions to better facilitate the recovery process. It tastes damn delicious…
1 scoop of the Iso Whey + 1 scoop of Orange Gatorade Powder + 24 oz. water. (This is what I do, not what everyone should do. You need to figure your nutrition goals before slamming a sugar filled drink during your workouts!)
190 calories, 25 grams protein, 0 grams fat, 22 grams carb
3) The Peanut Butter Cup Perfection – Muscle Pharm Combat Powder Advanced Time Release Protein, Chocolate Peanut Butter + PB2 + FairLife 2% Milk
This is my go to if I feel like a sweet and filling treat, but still need to hit higher protein numbers without adding a bunch of extra carbs and fat. The PB2 powder adds more peanut butter flavor, without the added fat and sugars, and the Fairlife Milk is higher protein, and contains the Lactase enzyme so I don’t explode from drinking it 😉
*Bonus – if you have some extra carbs to spare, throw a banana in the blender as well, you won’t regret it*
1 scoop protein + 1 Tbsp. PB2 + 8 oz. Fairlife 2%
272 calories, 40 grams protein, 7 grams fat, 14 grams carb (+~90 cals and 26 carb with banana)
4) Orange Banana Cream – Dymatize Nutrition ISO-100 Dreamsicle + 1 Banana + 8 oz. Fairlife 2% Milk + 3 ice cubes
Had this one the other day after a 15 mile bike ride. It was really good, and so simple to make. Obviously you could sub in any other fruit, just make sure you are always tracking, as it is easy to get carried away with the blender.
1 scoop protein + 1 banana (100g) + 8 oz. Fairlife 2%
317 calories, 39 grams of protein, 4 grams of fat, 33 grams of carbs
5) The “I Don’t Have Time For A Real Meal” Shake – Dymatize Nutrition ISO-100 Birthday Cake + 1 huge handful of spinach + 1 TBSP of Peanut Butter + 1 fruit (1 banana or 1 cup of some type of berries) + 8 oz. Fairlife 2% Milk
This would be your last ditch effort at getting in a meal, when you have absolutely no time to actually make something. You won’t taste the spinach, so you might as well throw it in to get your veggies. You get your fats from peanut butter and the milk, carbs from the fruit, and obviously protein from the powder and milk.
1 scoop protein + 1 banana (100g) + 2 cups spinach (raw) + 1 TBSP Peanut Butter + 8 oz. Fairlife Milk
426 calories, 44 grams protein, 13 grams fat, 38 grams carbs.
These aren’t the only smoothie recipes out there, nor are they necessarily right for you. This is why it is still important to figure out your daily goals, meet them as close as possible on a regular basis, and track the results – then adjust from there.
Play around with them, and let me know if you come up with any other killer recipes.
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Stay healthy my friends,