The Shake Thread!

[bleat]

Hey all,

First post so I thought I'd start by saying hello, and by creating a thread where we can post different shake recipies.

Current Creation:

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2 Scoops Whey

3 Tbs Flax Seed Oil

Half Cup Yogurt

1 Cup Oats

3-400ml Milk

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Tastes pretty good

[jono]

3 scoop whey

descent amount of milk

natural peanut butter .. bit more than a tblespoon

[Pseudonym]

Hi bleat, and welcome.

This is a good topic... I've seen some, uh, interesting things to do with protein shakes recently. Even heard of someone who blends in their tuna. I haven't been brave enough to try that, myself. :?

The NZ Herald had a few suggestions for protein shake recipes a couple of weeks ago - I'll see if I can dig it up.

[jerume]

i got a q for u guys,i was using leppins bulk pro4 but im a bit strapped for $,so now for the extra calories i just add a banana too my shake,i just have 2 a day wit a banana,i dont wanna have more than 2,and also i have just got prolabs pure whey,it's just a concentrate and after i have a shake i feel bloated and a lil sick,i was told thats a sign of a cheap quality protein shake?is that true?

[Phantomb]

*revives thread*

Thought I'd work out what exactly my new shake is giving me...

Ingredients:

3 scoops Balance Pure Ion Exhange Whey

250ml Calci-trim Milk

1/2 cup Flemings Creamoata (easier to blend than whole oats)

1 egg.

Bung it all in the blender.

Protein - 56g

Fat - 9g

Carbs - 38g

Cal - 507.

After a workout I substitute the oats for a banana for a quicker insulin boost.

[keats]

I mix 3 scoups of "Growth" protein powder with half a can of tuna and some water to mix. Blend and drink...

[Flex]

After a workout I substitute the oats for a banana for a quicker insulin boost.

Unfortunately banana's contain predominantly fructose sugars which aren't all that useful for increasing insulin levels. Fructose does not stimulate the production of insulin, and is used preferentially to restore liver glycogen. It enters into the glycolysis pathway at a much later step than glucose so shouldn't be used post training if your goal is to refuel muscle gycogen and boost insulin levels. Due to this, high amounts of fructose may be more likely to account for fat accumulation rather than any ergogenic or anabolic benefit where bodybuilding is concerned. Best to stick with a combination of easily digested complex and simple carbs post training - simple carbs: dextrose/glucose, complex: maltodextrin, oats, and drop the raw egg out of it. If it's a whole egg the fat will slow the absorption rates.

Plus eating raw eggs is pretty oldschool and everyone should drop that habit as egg protein isn't all the well utilized unless it's cooked.

http://www.ncbi.nlm.nih.gov/entrez/quer ... t=Abstract

Digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques.

Evenepoel P, Geypens B, Luypaerts A, Hiele M, Ghoos Y, Rutgeerts P.

Department of Medicine, Division of Gastroenterology and Gastrointestinal Research Centre, University Hospital Leuven, B-3000 Leuven, Belgium.

Egg proteins contribute substantially to the daily nitrogen allowances in Western countries and are generally considered to be highly digestible. However, information is lacking on the true ileal digestibility of either raw or cooked egg protein. The recent availability of stable isotope-labeled egg protein allowed determination of the true ileal digestibility of egg protein by means of noninvasive tracer techniques. Five ileostomy patients were studied, once after ingestion of a test meal consisting of 25 g of cooked 13C- and 15N-labeled egg protein, and once after ingestion of the same test meal in raw form. Ileal effluents and breath samples were collected at regular intervals after consumption of the test meal and analyzed for 15N- and 13C-content, respectively. The true ileal digestibility of cooked and raw egg protein amounted to 90.9 +/- 0.8 and 51.3 +/- 9.8%, respectively. A significant negative correlation (r = -0.92, P < 0.001) was found between the 13C-recovery in breath and the recovery of exogenous N in the ileal effluents. In summary, using the 15N-dilution technique we demonstrated that the assimilation of cooked egg protein is efficient, albeit incomplete, and that the true ileal digestibility of egg protein is significantly enhanced by heat-pretreatment. A simple 13C-breath test technique furthermore proved to be a suitable alternative for the evaluation of the true ileal digestibility of egg protein.

[Marcus]

Good weight gainer for me in the past was:

4 x scoops protein powder

1/2 x tin creamed rice

1L x milk

1 x weetbix

Tastes good too.

[ama]

After a workout I substitute the oats for a banana for a quicker insulin boost.

Unfortunately banana's contain predominantly fructose sugars which aren't all that useful for increasing insulin levels. Fructose does not stimulate the production of insulin, and is used preferentially to restore liver glycogen. It enters into the glycolysis pathway at a much later step than glucose so shouldn't be used post training if your goal is to refuel muscle gycogen and boost insulin levels. Due to this, high amounts of fructose may be more likely to account for fat accumulation rather than any ergogenic or anabolic benefit where bodybuilding is concerned. Best to stick with a combination of easily digested complex and simple carbs post training - simple carbs: dextrose/glucose, complex: maltodextrin, oats, and drop the raw egg out of it. If it's a whole egg the fat will slow the absorption rates.

Plus eating raw eggs is pretty oldschool and everyone should drop that habit as egg protein isn't all the well utilized unless it's cooked.

http://www.ncbi.nlm.nih.gov/entrez/quer ... t=Abstract

Digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques.

Evenepoel P, Geypens B, Luypaerts A, Hiele M, Ghoos Y, Rutgeerts P.

Department of Medicine, Division of Gastroenterology and Gastrointestinal Research Centre, University Hospital Leuven, B-3000 Leuven, Belgium.

Egg proteins contribute substantially to the daily nitrogen allowances in Western countries and are generally considered to be highly digestible. However, information is lacking on the true ileal digestibility of either raw or cooked egg protein. The recent availability of stable isotope-labeled egg protein allowed determination of the true ileal digestibility of egg protein by means of noninvasive tracer techniques. Five ileostomy patients were studied, once after ingestion of a test meal consisting of 25 g of cooked 13C- and 15N-labeled egg protein, and once after ingestion of the same test meal in raw form. Ileal effluents and breath samples were collected at regular intervals after consumption of the test meal and analyzed for 15N- and 13C-content, respectively. The true ileal digestibility of cooked and raw egg protein amounted to 90.9 +/- 0.8 and 51.3 +/- 9.8%, respectively. A significant negative correlation (r = -0.92, P < 0.001) was found between the 13C-recovery in breath and the recovery of exogenous N in the ileal effluents. In summary, using the 15N-dilution technique we demonstrated that the assimilation of cooked egg protein is efficient, albeit incomplete, and that the true ileal digestibility of egg protein is significantly enhanced by heat-pretreatment. A simple 13C-breath test technique furthermore proved to be a suitable alternative for the evaluation of the true ileal digestibility of egg protein.

Good post there flex....

Yeah I'd agree with you there about bananas to boost insulin post workout.....better off adding some maltodextrin to the shake because only carbs with a high glycemic index will drastically increase insulin levels.

[Phantomb]

Plus eating raw eggs is pretty oldschool and everyone should drop that habit as egg protein isn't all the well utilized unless it's cooked.

http://www.ncbi.nlm.nih.gov/entrez/quer ... t=Abstract

If you can explain or understand that then be my guest.

The only danger in eating raw egg white is with the risk of Salmonella, or the of Biotin deficiency.

In the egg white the Glycoprotein, Avitin, binds to Biotin and stops it from being digested. Cooking the white deactivates the Avitin, allowing the Biotin to be digested.......but it also deactivates a lot of other proteins also.

Including the yolk solves this problem as it contains plenty of Biotin to balance the equation and therefore solves the digestibility problem.

As far as protein uptake rates go, it may be a little quicker with cooking, but the raw egg in a shake is far easier than cooking it.

I'll have cooked eggs for breakfast, but a raw one in my shake.

[lazyone]

The only time I have a protein shake is postworkout (or you could have it preWO for an extra boost)... if I've just finished lifting, then I'll have ricecakes too...

2 scoops protein powder (using vanilla at the mo)

1 tsp instant coffee

1/2 cup water

1/2 cup 1% milk

If you add some ice it tastes just like iced coffee Yummm

Ive cut out the milk on occasions (when I ran out :pfft: ) and just used a cup of water, and it still tasted pretty good

[lazyone]

Unfortunately banana's contain predominantly fructose sugars which aren't all that useful for increasing insulin levels. Fructose does not stimulate the production of insulin, and is used preferentially to restore liver glycogen. It enters into the glycolysis pathway at a much later step than glucose so shouldn't be used post training if your goal is to refuel muscle gycogen and boost insulin levels. Due to this, high amounts of fructose may be more likely to account for fat accumulation rather than any ergogenic or anabolic benefit where bodybuilding is concerned. Best to stick with a combination of easily digested complex and simple carbs post training - simple carbs: dextrose/glucose, complex: maltodextrin, oats, and drop the raw egg out of it. If it's a whole egg the fat will slow the absorption rates.

Just a note on maltodextrin... its classed as a "complex" carb, but has an insulin response very similar to a "simple" carb. Theres debate over the simple/complex carb classification because so many foods overlap into both categories.

Anyhoo, with the bad wrap over fruit in the media (high sugars etc) I thought I'd post this up about the trusty banana. True, probably not the best choice of high GI carb post workout though. You'd be better off with using either malto or dextrose (GI=100) powder in your PWO shake (dextrose is supposedly alot sweeter...) or if you're strapped for cash, you could have some ricecakes. How many ricecakes would depend on your caloric intake for the day... (a general rule would be a 1:2 ratio of protein:carbs)

Anyhows, back to the banananananas...

Bananas Containing three natural sugars - sucrose, fructose and glucose combined with fiber, a banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Depression:

According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

Anemia:

High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure:

This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect way to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Constipation:

High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers:

One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey , builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn:

Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness:

Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites:

Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves:

Bananas are high in B vitamins that help calm the nervous system.

Overweight and at work?

Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

Ulcers:

The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Temperature control:

Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Seasonal Affective Disorder (SAD):

Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

Smoking:

Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress:

Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. The se can be rebalanced with the help of a high-potassium banana snack.

Strokes:

According to research in "The New England Journal of Medicine," eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrates, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around.

[craig.j]

Just a quick q,

for a post workout is it desirable to have milk in your drink in terms of insulin spikes? or would it be better to go with a

whey scoop and some simple hi GI sugar?

i know its probably not a biggie but all the help the better i guess

[Pseudonym]

Post-workout, water is preferable since the casein in milk forms a gluey gel in the stomach (I'm told!) and slows down the absorption of protein.