RK Team Nutrition » recipe http://rkteamnutrition.com Optimum Fuel for the Performance Edge Wed, 18 Apr 2012 20:49:29 +0000 en hourly 1 http://wordpress.org/?v= Smoothie & Shake Recipies http://rkteamnutrition.com/2008/12/smoothie-recipies/ http://rkteamnutrition.com/2008/12/smoothie-recipies/#comments Tue, 16 Dec 2008 12:00:39 +0000 Ian http://rkteamnutrition.com/?p=278 Smoothies can be a great way to increase calories, protein, and high-nutrient carbohydrates. Use these recipes to get started and experiment with some of your own favorite ingredients. Put each of the following in the blender on medium speed for 2-3 minutes (or until your desired consistency).

 Quick Homemade Energy Shake 
  • 1 cup skim or 1% milk
  • ½ scoop 100% whey protein powder
  • 1 banana
  • Ice

*240 calories / 40 grams carbohydrate /
18 grams protein

 
 Chocolate Milk with a Boost 
  • 2 cups lowfat chocolate milk
  • ½ cup dry skim milk powder
  • Ice

*435 calories / 69 grams carbohydrate /
28 grams protein

 

 Banana Energy Shake 
  • 1 cup skim or 1% milk
  • 1 packet vanilla instant breakfast mix
  • 1 banana + ½ cup berries
  • Ice

*340 calories / 70 grams carbohydrate /
15 grams protein

 

 Chocolate Peanut Butter Shake 
  • 1 cup vanilla ice milk
  • ½ cup skim or 1% milk
  • 2 Tablespoons chocolate syrup
  • 2 Tablespoons peanut butter
  • Ice

*540 calories / 70 grams carbohydrate /
18 grams protein

 

 Strawberry Smoothie 
  • 1 cup lowfat vanilla yogurt
  • 1 cup skim or 1% milk
  • 1 cup fresh strawberries
  • Ice

*350 calories / 60 grams carbohydrate /
19 grams protein

 

 Orange-Peach Smoothie 
  • 1 cup orange juice
  • 1 cup lowfat vanilla yogurt
  • ½ cup dry skim milk powder
  • ½ cup frozen unsweetened peaches
  • Ice

*550 calories / 100 grams carbohydrate /
25 grams protein

 
]]> http://rkteamnutrition.com/2008/12/smoothie-recipies/feed/ 0