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Protein Shake Recipes

Protein Shake Recipes

Muscle Shake Recipes by Bill Phillips

I can't cook. Don't even know the difference between baked, broiled, sautéed, or simmered. Couldn't bake a cake if my life depended on it. (When I was about six years old, my grandma taught me how to make French toast though!) Basically, I am a culinary idiot. And you know what? I don't care!

Here's a tidbit of my philosophy: I've discovered the success or failure of individuals' lives depends on how much time they spend focusing on activities in which they display competence, incompetence, excellence, and unique skill. Successful individuals spend most of their lives in the zones of competence and excellence, and "geniuses" (those who achieve extraordinary success during their lives) spend almost all of their time in the zone of unique skill. Now, I'm no genius, but I do aspire to be one or come as close as I can; therefore, I've chosen to allocate the vast majority of my time to activities which I have the potential to become very good at.

Unfortunately, many individuals are never able to identify their zone of unique skill, let alone concentrate on it, because as children, they are taught to believe the fallacy that the secret to success in life is to work on your weaknesses. However, focusing on one's weaknesses usually leads to a preoccupation with mediocre behavior, dismal performance, and poor results. People get caught up in a lifelong struggle to become excellent at things they're no good at and will never be good at. Along with this comes a sense of deficiency, failure, and guilt.

To make matters worse, in an effort to remedy weaknesses, many individuals completely neglect their unique abilities. As a result, their lives are filled with a sense of frustration, wasted potential, and squandered opportunity.

Anyway, I determined long ago I was never going to be a culinary genius. Therefore, I tried "delegating" this task to various chefs, but what I've discovered is not only do I not like cooking food, for the most part, I don't even like eating it. Now, don't get me wrong, once in a while, I love to eat my favorite foods, which include things like chicken enchiladas, pizza, steak, lobster, etc., but I don't find any particular enjoyment in eating these things six times a day! For me, following a proper bodybuilding nutrition program (something I'm extremely committed to) requires eating more often than I "feel like." In fact, one of the biggest obstacles I face when trying to help athletes and fitness buffs improve their nutrition programs, so they can build muscle and lose fat faster, is the fact that most of them are so busy they can't eat regularly throughout the day, and many of them don't like to cook either.

Fortunately, there's a simple and easy solution to this problem—one many of you have probably already discovered. It involves using meal-replacement powders—supplements that contain a broad array of nutrients your body needs to stay healthy and strong and recover from exercise, while being virtually devoid of the crapola found in many foods which does nothing to help your efforts to build a better body.

During a typical day, I consume three or four meal-replacement drinks (I use Myoplex Deluxe most of the time) and two whole-food meals a day. Once in a while, I'll have only two "muscle shakes," and some days all I have is Myoplex and water, consuming five or six shakes a day. The great thing about eating like this is, by the time I've had 4 precision-nutrition shakes each day, I've typically consumed only about 1,200 to 1,600 calories but darn near 200 grams of protein. Therefore, at night I can usually get away with eating foods I really like and still stay lean and even lose fat.

I can't emphasize enough how well this strategy has worked for me over the years. You see, my body wants to hold a lot more fat than I want it to. If I didn't pay very careful attention to my nutrition program, I'd "settle in" right around 14% bodyfat. However, my bodyfat has not been above 7.5% in over 5 years, and I'm always just 2 weeks of strict dieting away from being at 6% (which is where I'm at when I'm in "tip-top condition").

Now, if you're one of those people who likes to cook and you prefer to eat six whole-food meals a day, I think that's great. Keep up the good work—you and I ain't nothin' alike. If you have the good fortune of having a spouse or partner who likes to cook all day for you, that's great too.

However, if you find maintaining optimal nutrition is one of the more complicated aspects of getting your bodybuilding program to hit all cylinders, I would definitely suggest using a meal-replacement powder as the foundation of your nutrition program. Not only are they high in nutrients and low in calories, as I'm about to show you, they can taste great and are simple and easy to use. (By the way, if I can follow these recipes, anyone can!)

Now, as you most likely know, since I own EAS, Myoplex is my top choice. I think the Myoplex line of meal-replacement powders is the highest quality, best tasting, most nutritionally complete line on the market; however, if you prefer to use a meal-replacement powder made by another company, these recipes will probably still come out tasting great, and they're quite nutritious. But, I need to warn you that not all meal-replacement supplements contain what their labels claim. In fact, GNC recently removed one popular meal-replacement product from its shelves after an investigative television news story revealed it did not contain what its label claimed. Folks, I've been warning you about this for years! Rest assured, every batch of EAS supplements, like Myoplex, is tested for purity and potency before it even leaves the manufacturing plant! Keep this in mind.

Total Nutrition and More!

Make no mistake, these ultra-nutritious shakes are nothing like the disgusting protein powders of yesteryear—you know, the ones that mixed like oil and water and tasted like artificially flavored sand. In fact, these new-age foods are better than most desserts and milk shakes, which have nowhere near the nutritional value and are much, much higher in fat and calories.

Every serving of Myoplex also contains 50% of the RDA of virtually every essential vitamin and mineral you can think of, gram quantities of the vitally important cell-volumizing amino acid glutamine, and a broad spectrum of micronutrients which help support your body's ability to build muscle and burn fat.

Also, when you compare the price of one of these muscle shakes to a balanced, quality whole-food meal, you'll see they are economical as well.

Conclusion

Remember, one of the keys to your successful physique transformation is following a consistent, high-nutrient, calorie-compact diet plan. One good day of bodybuilding nutrition doesn't cut it. It's all the days put together. And, thanks to these high-tech, nutritious, delicious, simple, and easy-to-use supplements, eating right is now practical and convenient!

So, if you're anything like me—you're a kitchen klutz but want to build a lean, muscular body—keep your refrigerator full of cold bottled water, your blender clean, and your cabinets stocked with Myoplex.

And take the time you would have spent putzing and fumbling your way around the kitchen, and focus on developing your unique skill—becoming the best at what you are good at. (See… there you go… philosophy and recipes all in one.)

Thanks to these high-tech, nutritious, delicious, and easy-to-use supplements, eating right is now practical and convenient! For more information on how nutrition shakes can fit into your daily meal plans, see the Muscle Shake Recipes article.


Protein Tower of Power
Mix one serving of vanilla, chocolate, or strawberry Myoplex according to directions. Then, add one serving of your favorite whey protein powder and three ice cubes. Blend at high speed for 45 seconds and serve.


Nutritional Information (Per Serving):
Calories 400
Protein 62 grams
Fat 3 grams
Carbs 26 grams


Chocolate Peanut Butter Cup
Mix one serving of chocolate Myoplex according to directions. Then, add one heaping tablespoon of all-natural peanut butter and three ice cubes. Blend at high speed for 45 seconds and serve. (If you’ve never tried this one, you should—it’s awesome! Try throwing in half of a ripe banana—it’s even better!)

Nutritional Information (Per Serving):
Calories 453
Protein 48 grams
Fat 10 grams
Carbs 40 grams


Cinnamon Roll Supreme
Mix one serving of vanilla Myoplex according to directions. Then, add ½ teaspoon ground cinnamon, one teaspoon fat-free Butter Buds, and three ice cubes. Blend at high speed for 45 seconds and serve.

Nutritional Information (Per Serving):
Calories 196
Protein 25 grams
Fat 2 grams
Carbs 22 grams


Strawberry Cheesecake
Mix one serving of vanilla Myoplex according to directions. Then, add three tablespoons of Jell-O's no-bake, reduced-fat cheesecake mix, three low-fat vanilla wafers, and four frozen strawberries. Blend at high speed for 45 seconds and serve.

Nutritional Information (Per Serving):
Calories 502
Protein 47 grams
Fat 4 grams
Carbs 69 grams


Super Shake
Mix one serving of strawberry Myoplex Deluxe according to directions. Then, add one serving of Phosphagen HP, one serving of BetaGen, and three ice cubes. Blend at high speed for 45 seconds and serve.

Nutritional Information (Per Serving):
Calories 450
Protein 42 grams
Fat 2 grams
Carbs 61 grams

See the EAS Super Shake customized program for these products.


Power Pudding
Mix one serving of vanilla Myoplex with approximately two ounces less liquid than directions call for. Add three tablespoons of your favorite sugar-free, fat-free instant pudding and five ice cubes. Blend at high speed for 60 seconds and serve.

Nutritional Information (Per Serving):
Calories 440
Protein 46 grams
Fat 2 grams
Carbs 57 grams


Precision PG & J
Mix one serving of vanilla Myoplex according to directions. Then, add one heaping tablespoon of all-natural peanut butter and four frozen strawberries. Blend at high speed for 45 seconds and serve.

Nutritional Information (Per Serving):
Calories 413
Protein 47 grams
Fat 10 grams
Carbs 30 grams


Key Lime Pie
Mix one serving of vanilla Myoplex according to directions. Then, add two tablespoons frozen lime juice, one graham cracker (four small squares), and three ice cubes. Blend at high speed for 45 seconds and serve.

Nutritional Information (Per Serving):
Calories 256
Protein 26 grams
Fat 3 grams
Carbs 33 grams


Banana Split
Mix one serving of vanilla or chocolate Myoplex according to directions. Then, add ½ ripe banana, ½ cup chopped pineapple, four frozen strawberries, and three ice cubes. Blend at high speed for 45 seconds and serve.

Nutritional Information (Per Serving):
Calories 404
Protein 43 grams
Fat 3 grams
Carbs 51 grams


Cookies & Cream
Mix one serving of chocolate or vanilla Myoplex according to directions. Then, add four drops of peppermint extract and three ice cubes. Blend at high speed for 45 seconds. Then, add four low-fat chocolate wafers, blend at low speed for ten seconds, and serve.

Nutritional Information (Per Serving):
Calories 355
Protein 43 grams
Fat 3 grams
Carbs 37 grams



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