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I add a vanilla bulker to my shakes for flavour, carbs and protein are just a bonus.
That would be one THICK shake with 3 cups of oats and 250g of cottage cheese
500ml milk
1/2 cup cottage cheese
cup of oats
cup of fruit yogurt
tablespoon of peanut butter
small tin of tuna
tin of sardines (the one with hot peppers is good)
3 eggs (raw not good, but I take my chances)
A splash of tobasco sauce
Scoop of chocolate whey, just be be sure all proteins are covered.
1/2 cup grinded oats (I pre grind about a kilo into powder)
1/2 banana
couple of spoons greek yogurt
2 eggs
1 scoop protein
1 tablespoon ABC spread (100% almond, brazil and cashew)
2 tablespoons milo
5g creatine
1/2 cup grinded oats (I pre grind about a kilo into powder)
1/2 banana
couple of spoons greek yogurt
2 eggs
1 scoop protein
1 tablespoon ABC spread (100% almond, brazil and cashew)
2 tablespoons milo
5g creatine
If you're running short on time or just want a healthy and nutritious shake then this recipe will suit you well (protein, fibre, calcium, omega-3 fats, vitamins, minerals and antioxidants).