|
In the land of sports nutritional supplementation, nothing beats a quality protein supplement. Protein is vital to a myriad of bodily functions; the maintenance and repair of skeletal muscle tissue, red blood cell renewal, hair and fingernail growth, the regulation of hormone secretion, movement (muscle contraction), digestion, maintenance of the body's water balance, protection against disease, transport of nutrients to and from cells, the carrying of oxygen, and the regulation of blood clotting. These are the facts for all people, but the serious trainee needs more protein than the average Joe. Hard training requires more protein in order to reap the maximum benefits from your hard work.
The consumption of protein in a supplement form is not entirely necessary for most healthy adults. It is possible for one to obtain one’s daily requirement of protein from food sources alone, but let's be realistic, consuming 1-2 grams of protein per pound of bodyweight from solid foods each day can be quite the chore. Fortunately, AtLarge Nutrition has solved this dilemma by creating high quality, great tasting supplemental protein powders. They offer both a meal replacement powder (MRP) named Opticen, and a protein only powder named Nitrean.
For anyone who has used protein powders for any length of time, variety can become an issue. Regardless of how great the powders taste (and they do taste great), everyone wants variety in their diet. No one likes to eat or drink the same things day after day. This has been my impetus for developing the following recipes for use with AtLarge’s products Opticen and Nitrean.
The Skinny Bastard Shake
If you suffer from the dreaded “skinny bastard syndrome”, you know, where your metabolism is that of a humming bird in heat and you just can’t seem to gain weight no matter how much you eat, this is the shake recipe for you! You can consume a lot more calories in liquid form than you can eat, making this shake the ideal weight gainer for someone like you. Take off that hardgainer’s shirt you have been wearing and enter the world of the big boys! This shake packs high calories and the taste is first-rate!
- 1 serving of vanilla Opticen
- 2 cups of milk
- 3 tablespoons of whipping cream
- 2 scoops of vanilla ice cream
- 1 teaspoon of vanilla extract
- 1 large banana
- 2 tablespoons of flax oil
Rev-up the blender first, then add the milk and Opticen. Continue by keeping the blending humming and add the additional ingredients, one by one, until the mixture turns creamy. Enjoy!
The Keto Shake
Thanks to Dr Atkins, today's society is going through a low carbohydrate craze. The popularity of this diet has forced food producers to develop new and great tasting low-carb versions of everyone’s favourite foods. People now realize you don’t have to have high carb foods to experience great taste. Here are a couple of recipes I have devised to augment your low carb diet plan:
- 1 serving of chocolate Nitrean
- 1 tablespoon of flax oil
- 1 tablespoon of cocoa powder
- 1 packet of Splenda
- 2 tablespoons of peanut butter
- 1 serving of vanilla Nitrean
- 2 tablespoons of whipping cream
- 1 tablespoon of flax oil
Chocolate Fever
This recipe is for all you chocolate lovers. You know, those of you who think of it as the food of life, who breathe, eat and sleep it. . .that just can't live without it.
- 1 serving of chocolate Nitrean or Opticen
- 1-2 cups of chocolate milk
- 2 tablespoons of sweetened cocoa
- Half a packet of chocolate Jell-O pudding mix or the like
Note: If that's a tad to thick for your taste, add some ice cubes in to thin the mixture out.
The Time Released Protein Shake
Finally, AtLarge Nutrition has broken the barrier of time-released protein. With its superior cross-blended ionic mixtures of isotonic whey isolates and casein, AtLarge has created products which deliver several bursts of hyperaminoacidemia, thus halting the catabolic wheels of destruction that run rampant each and every night when trainees lie down to sleep. Ok, that's not true, but it sounds cool. In reality, the most effective night-time protein products on the market today combine whey, casein, and egg protein (each of which are contained in optimal ratios in Opticen and Nitrean). This shake allows for a steady release of amino acids into the bloodstream and it will decrease the amount of muscle tissue the body catabolizes while you sleep.
- 1-2 scoops of Nitrean
- ½-1 cup of cottage cheese
- 1 cup of skim milk
- 1000mg of Apple Pectin Powder (if you can't get Apple Pectin then any other type of soluble fibre will do)
Banana Split Delight
This is a classic shake that has stood the test of time. Need I say more?
- 1 scoop of vanilla Nitrean or Opticen
- ½ teaspoon of vanilla extract
- 1 medium or large ripe banana
- 1 cup of milk
- ¼ cup of natural pineapple juice
- 2-3 ripe strawberries
- Ice cubes
Post Workout Treat
You've just finished a gruelling workout and you're dog tired. Lifting your arms to wash your face is out of the question and if it's been a “leg day” the drive home won't be an enjoyable event. To top things off, a post-workout shake needs to be prepared and consumed. Unfortunately, whey protein, dextrose and water aren't the tastiest concoctions. But what if that post-workout shake was a true treat? Forget whey and water, think dessert and treat yourself to something that'll meet your body's needs and taste great.
- 1-2 scoops of vanilla Opticen or Nitrean
- 4 chocolate Nabisco wafers
- 1 cup of skim milk
- ½ cup of Healthy Choices Cookies and Cream ice cream
The Fruity Shake
This one's just plain fruity. The ingredients are simple and this is your shake if you want to get your fill of fructose for the day.
- Fruit (frozen fruit works)
- 1-2 cups of Tropicana natural fruit juice (any tropical mix flavour)
- 1 serving of vanilla Opticen or Nitrean
- Half a cup of plain yoghurt
Trouble Shooting Tips To A Better Tasting Protein Shake
The following advice will pertain not only to shakes made with AtLarge products, but also to shakes made with other brand’s powders as well.
If taste is what you're after, whipping up a protein shake isn't necessarily as simple as it seems. We all like our shakes a certain way. Whether whipped, stirred, medium thick, or well-blended, here are some techniques you can use to achieve the taste and texture you're looking for:
Too clumpy: You should not experience clumping with AtLarge products, but you may encounter that mixture of liquid and un-dissolved powder that resides at the bottom of your blender after you have consumed your shake. This can wreak havoc when it comes to washing the blender out. To offset this problem, always make sure to put the liquid contents in first and then blend in the powder.
Too light or runny: Add some ice cubes, yoghurt, fruit or some instant pudding. Usually, if you're using a meal replacement you won't run into this problem since most mixes include guar gum or other artificial thickeners in their ingredients.
Not smooth enough: If you're chasing after that creamy sensation, try adding some pudding mixture, whipping cream or milk that is higher in fat content.
Too heavy: As noted above, the use of thickeners is prevalent in MRPs. To eliminate this problem if it occurs, simply use half a serving instead of a full one.
More flavour: If your shake has a weak chocolate flavour to it, try adding cocoa powder to the shake. Those of you who are vanilla fans can add vanilla extract.
The recipes above only touch the surface of protein shake recipe possibilities. There are many, many more possible variations that can be easily whipped up in a matter of minutes. If you have a special recipe you'd like to share, email it to AtLarge Nutrition. You just might see your favourite up on the site for all to enjoy!
Written by Maki Riddington CPT
|
