An Unexpected Journey

"Health is the condition of wisdom, and the sign is cheerfulness — an open and noble temper." – Ralph Waldo Emerson

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Ben’s Workout / “On the Go” Shake Recipe

There are days when I’m on the go but I need what basically amounts to a meal in a cup (and no, I’m not talking Ramen).  Usually I’m off to my weekend Boot Camp classes or I’m going to be out for a good bit of time and have no time to cook a full meal.  In those cases, I prepare what I call my “workout shake”, a tasty, protein (and natural sugar) packed drink that fills me up and gives me the energy to tackle a long morning to afternoon or a killer workout.  I thought I’d share the recipe.  Just toss the “dry” ingredients together, add the liquids and frozen items in last and blend away to your desired consistency.  Here are the ingredients:

  • Fat Free Milk (or substitute such as Almond Milk): 10 oz
  • Whey Protein Powder (I prefer a chocolate flavor): 1 Scoop / serving
  • Oatmeal Oats (instant is fine, with no added sugars):  1/2 Cup
  • Peanut Butter Powder:  2 Tbsp
  • Chia Seeds: 1 Tbsp
  • Greek Yogurt: 2 Tbsp
  • Frozen Banana:  1 medium sized
  • Ice Cubes: If you desire more of a frozen smoothie consistency

On average, depending on brands and so on, this shake will come in around 5-600 calories (more if you use regular peanut butter instead of the powder).  Given that this is meant to be burned off in a workout or over the course of half a day that load isn’t too bad.  By no means is this recipe perfect.  I’m sure many improvements could be made on it, but this is what has worked for me, enjoy!