ITT post your protein shake recipe and have others tell you how you're doing it wrong.
>1 scoop of vanilla whey
>1 cup of ice
>10 fl oz. 2% milk
>1 banana
>2 tbsp of peanut butter
I'm trying to lose weight so this is also something of a meal replacer for me.
>>37659018
you are a FUCKING RETARD. just have 3 scoops and be done with it
>>37659029
I'd like to be able to stomach my shake though.
>2 cups milk
>2 banana
>2 eggs
>1 teaspoon sugar/vanilla
literally fuck off with your protein powder shilling
>>37659039
I'd be down with replacing powder with eggs to save money, I was just trying to stick with the fucking sticky.
first time poster. are protein shakes a good way to get high protein without exceeding my calorie limit for the day? forgive me if this has been asked before. recently quit smoking and want to get back in good shape. according to the sticky, i need 2200 cals/day, 397g/protein/day.
>>37659099
>read the sticky
Nice
Yes, protien powder serves this purpose and further gives you greater control of your macros. Though food should be your primary source of protien.
Best of luck
>>37659099
>i need 2200 cals/day, 397g/protein/day.
no. Do grams per lean body mass instead.
>>37659018
1 scoop whey
3big ass spoons of powdered milk( cheaper, no fat)
Water
1 big ass scoop of peanut butter.
1 big ass hand full of dry rolled oats regular oatmeal.
>>37659039
>Protein shake
>2 eggs
>Literally just 12g of protein as opposed to 20-30g in 1 scoop of protein powder
Stupid cunt, I bet you're DYEL
>>37659160
thank you. i always assumed the protein shakes were for bulking. i learned something new and useful today. i just got done with my 2 mile walk for today. i hope my lungs recover enough to jog.
>>37659230
I was about to say >>>>cardio but honestly it's probably a good idea for a recovering smoker, so long as you don't overdo it.
>>37659099
S-senpai.. are you.. 397lbs?
>>37659206
how do i get that figure?
>>37659255
265
>>37659018
Its not a protein shake anymore after you dumped shitloads of carbs and fat on it.
Its more of a fatass shake.
>trying to lose weight.
Well i guess be emphasis is on trying
>>37659316
who the fuck cares if the whole things not more than 500-600 calories?
>>37659281
You'd be fine with ~150g of protein a day, and probably even a bit less. 397 is outlandish.
>2 cups of milk
>2 scoops
>Half a cup of oats
>Half a cup of yogurt
>2 tbs of peanut butter
>1 banana
Great for bulking at breakfast
>>37659221
holy fuck you are dumb
>what is milk
>>37659018
>>1 cup rolled oats
>>2 tbsp pea protein powder
>>1 cup kale
>>1 banana
Anything wrong with pea protein powder?
my "pls get me out of auschwitz" shake.
>spinach
>banana
>berries (usually consists of strawberries, blueberries, blackberries and rasberries)
>greek yoghurt
>peanut butter
>milk
>whey
Shit's actually not bad...
>>37659523
>what is 28g of protein vs 20-30 in one scoop of protein plus whatever else you add
breakfast:
16 oz egg whites
1/2 cup oats
~1 cup frozen fruit
orange juice until drinkable consistency
post workout (the piano man):
16 oz egg whites
1.5 cup special k red berries
ice
teaspoon of vanilla extract
~2 oz of almond milk
When I was doing keto I'd make one with egg whites, heavy whipping cream, and a bit of stevia. The flavor was like what I'd imagine Christina Hendricks breast milk tastes like.
>>37659018
pea isolate and rice concentrate blend 70/30 40g total
soy protein isolate 20g
quarter cup of soy milk
10-20g pb2 defatted dehydrated peanut butter powder
1 banana
cacao powder eyeball it
half cup oats
4 tbs flax pre ground
sometimes hemp seed eyeball it
half teaspoon cissus quadrangularis
5-10g creatine
2tbs cinnamon
all in a vitamix
shits like 600ish calories maybe more not sure
>>37659662
also I think it's like 70-80ish grams protein depending on how much oats and hemp seed I put in.
>>37659018
> 2 cups milk
> 1 scoop whey
> 2 globs of chinky peanut butter
> 1.75 eggs (scrambled or poached is fine)
> 4 metric inches of banana
> 3 fluid ounces of semen (I only use my own, nohomo)
> 1 pinch of cayenne pepper
>>37659018
1.5 cup whole organic milk
2 raw eggs from chickens from my backyard
1 whole banana
1.5 scoops gold standard chocolate whey
1/4 cooked instant oats
Ice
>>37659637
lel i bet you think 200g of protein a day is helping you make gains
bad news kid you got jewed
>>37659018
umm... orgain... 2tbsp of pb...some honey and milk, 1%
two times a day at most
>>37659328
why are you drinking 500 liquid calories fucktard?
>>37659832
>metric inches
kek'd
Whey protein
Water
>>37659018
1 scoop of gold whey
2 tbsp of peanut butter
1.5 cups of milk
trying to cut but this shake is legit 500 calories
3 scoops gold standard
Quarter gallon of Whole milk
All in one sitting, always and only if I work out.
Don't take any protein on off days.
I'm six foot, 18 years old and 160 lbs.
Am I doing it wrong?
>>37659892
Sorry old man, you're getting out-benched, out-squatted, and out-diddlylifted (and out-sprinted) by an 18y/o manlet
>whey
>water or milk
>>37659892
depends on how hard your training. a dyel like you prolly only need 50g protein cause you barely lift at all
>>37659913
you act as if solid food stays solid in your stomach.
>>37659018
>1 scoop of whey
>1 cup of non sweetened almond milk
>1 tbs of pb2 powder
Taste good great post workout
>>37660438
yeah maybe if you're doing 8 hour arms you stupid faggot
reality is your body will use at most half of those 200 protons, why not just eat carbs or fat instead of calories
>2 tbsp whey protein powder
>1 tbsp complan
>1 banana
>1 handful berries
>coconut milk
>4 tbsp oats
>peanut butter
>milk
>>37660453
It stays there a lot fucking longer than liquids.
You can choose to be full and happy for 5 hours
or full and happy for 40 minutes.
>>37659523
Wow!! an extra 3-8g per serving that could otherwise be added on top of the protein powder!! What are you some kind of genius?!
Ps. Enjoy your nogains faggot. I bet you can't even lift 1/2/3/4
>>37659018
Whey, frozen berries/fruit, water, peanut butter
>>37660500
look mate, we get it.
you're like 140lbs with 25% bodyfat and train twice a week, you don't need more than 70g protein.
But realize that there are also people out there who aren't low test cucks and we need a bit more protein than you.
Cup of water and a scoop of whey
Milk if I'm feeling ballsy
Careful, you'll know shit is going to get really wild if I throw ice in a blender
>300g low fat quark
>200 ml milk
>1 banana
>90g protein powder
>no idea how much milk, just pour that shit
>It's all just calories and macronutrients to me now™
>2 scoops whey
>250ml whole milk
>50 grams powdered oats
>125g quark cheese (0% fat)
>12g whey
>6 strawberries
>1 tsp coconut oil
>200ml water
>7g gelatin
I vary a lot, ill use pineapple juice, berries, cherry juice, maple syrup or coconut sugar as carbs. Sometimes get protein from greek yogurt or milk.
>>37659039
>protein shake with 12g protein
idiot
>>37659649
>egg whites and orange juice
disgusting
>>37659662
>thinks he can absorb 80g protein at once
>he bought overpriced "cissus quadrangulari" magical powder thinking it will do shit
>>37662493
>thinks he can absorb 90g protein at once
wasting powder
>>37662571
>can't absorb 90g of protein immediately
yeah well then how much do I use? what's the threshold
>>37659257
Take your bodyfat % and minus it from your bodyweight
I have egg whites(20 grams of protein), 2 bananas, 4oz of coconut/almond milk, naturally honey creamy peanut butter and a Lil cinnamon waiting for me for breakfast
Gonna have some Ezekiel toast with it
>>37662571
Post studies about protein absorption faggot.
>>37659018
>400ml almond milk
>2 scoops of unflavored whey isolate
Best thing ever. I could never drink that much protein everyday just because every flavor i tried tasted artificial. I had to gather myself not to vomit from all the vanilla, chocolate, banana "flavor" whey i've tried.
I've always known most of you are degenerate meatheads, but oh wow you just keep getting worse.
>OP posts a guy with gyno thinking he looks good.
>>37662522
>1 tbs coconut oil
fallen for the coconut oil meme kek
>>37659018
>200g oats
>2 bananas
>33g almonds
>2 scoops chocolate whey
>200g frozen strawberries
>500ml lowfat milk
>150ml chocolate milk
This comes to two servings, each with ~1000 calories and ~50g protein
>>37662571
the retard who fell for the "your body can only absorb x protein at once" myth
>>37663167
get outta here nu-male
>>37662571
Happy painting and God bless
>>37659018
>200ml of milk
>1 scoop of whey
It works pretty well
>>37663167
>not reading the sticky
>not understanding chain amino acids
Shiggity diggity
>>37659018
2-3 cups rice milk
2 cups shredded kale/spinach
2 tblspn peanut butter/honey mix
3 tblspn vanilla Greek yogurt
You are welcome.
>>37663167
Please lurk more.
http://journal.frontiersin.org/article/10.3389/fphys.2015.00245/full
Now stop posting until you've lifted for more than 4 weeks summerfag
Shiteating cuntbag. Fuck you. Fuck you. Fuck you.
>1 scoop vanilla whey
>50ml coconut milk
>150ml low fat milk
>60g frozen avocado
>1 banana
>splash of water
>>37663239
That study doesn't look at how much protein the body can absorb, just what the optimal amount for resistance training is. That's not the same thing.
https://examine.com/faq/how-much-protein-can-i-eat-in-one-sitting/
>>37662951
>>37663044
>>37663167
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3197704/
>A 113 g serving of lean beef increased muscle protein synthesis by approximately 50% in both young and older volunteers. Despite a 3-fold increase in protein and energy content, there was no further increase in protein synthesis following ingestion of 340 g of lean beef in either age group. Ingestion of more than 30 g of protein in a single meal does not further enhance the stimulation of muscle protein synthesis in young and elderly.
Read the studies you dummies, 30g is the limit for building muscle.
>>37663230
i hope that's cashew/almond milk desu
Humans, when will they learn? Anything less than 4 scoops is pointless.
>>37663797
That doesn't mean that any protein over 30g is just expelled from the body.
>>37663853
No it's not expelled, it's just used as energy and not to build muscle.
If it's not used as energy it's stored as fat.
This is the same as other foods, but it's a waste of protein powder using 90g if 2/3 of it will not be used to build muscle.
Of course, you would know all this if you actually read the study linked before posting your idiotic reply to it.
>>37663853
>>37663737
You're retarded.
Read up on nutrition you mongoloid and stop posting. Your 4week fitness "knowledge" is shit.
>>37659018
>LOSE weight
>banana
>milk
>PB
Just have 1g of protein per lb of bodyweight from eggs and whey, a tiny serving of vegetables, a multi, some creatine and ECA if you can every day; your cut'll be over in like 2-4 weeks and you'll regain whatever tiny amount of muscle mass and strength you lose within the first week of lifting again.
>>37665642
*lean bulking again, don't change your lifting routine.
Also do HIIT and LISS everyday
>>37659913
GOMAD
Captcha select all salad
>>37659892
depending on your bf%, training regime and if you're cutting or not you might actually need north of 200g. if you're trying to drop under 9% bf, the recommended daily protein intake is 3.1g per kg of lean mass. so if you have let's say 65kg of lean mass, it rounds up to 200g per day
even if you're fattish, 1.8g per kg of lean mass is a must, increasing the leaner you get.
>inb4 shilling protein powder
protein powder is just a convenient source of protein, nothing more.
here's the best study of it's kind, it's a review paper that uses some very good criteria in order to establish a guideline based on almost every study done on the subject
https://www.researchgate.net/profile/Scott_Brown12/publication/257350851_A_Systematic_Review_of_Dietary_Protein_During_Caloric_Restriction_in_Resistance_Trained_Lean_Athletes_A_Case_for_Higher_Intakes/links/0f31753bc6ad63f47f000000.pdf
why is peanut butter such a meme here? especially with people cutting...
my post-workout shake is
>40g protein powder
>5g creatine
pure and simple
>>37663946
Protein resides in your gut until the body can use it. If you're going for 0.68-1g protein per pound as an active person, you'll never hit your target with 30g per meal. But sure, keep believing the "30g per meal" myth.
>>37664490
Learn how to read a multiply-sourced article, you halfwit.
>>37659018
>Water
>One scoop of protein
Then I eat a banana and food separately.
>>37659018
>2 scoops protein
>16 oz whole milk
Anything more than that and I'd rather just eat real food.
>>37663946
>>37664490
i wish people with no understanding on how the body works would stop posting already
i bet you don't even know what enzymes break down protein or how amino-acid and peptide transport from the gut works without googling it. hell even googling it, you prolly won't understand half of it
>>37666022
>16 oz WHOLE MILK
fuck that. do you enjoy feeling like shit all day?
>>37664490
>>37663946
>these are the people giving advice on /fit/
>>37662571
yeah I guess the human species, which has always experienced famines, could only absorb 30g of protein at once. lol how long do you think we could have survived if what you propose is true?
if we can't absorb 80g than what can we absorb? any citations? what's the limit? does it cut off after a certain number or does it slowly decline as more protein has been added? you're confirmed never gonna make it.
>>37666255
How much of a pussy are you that whole milk makes you feel like shit?
1 cup almond milk and one scoop double rich Choclate whey. Yastes pretty good.
>>37659018
>2 scoops of unflavored Promix
>1 cup of liquid egg whites
>the rest Fairlife Chocolate Milk
Eat my vegetables and shit afterwards.
>>37659257
how tall are you? how much do you weight? how fat would you say you are? (the best thing would be to post your pic in good lighting, don't show your face if you feel insecure)
If you are starting to work out seriously in the gym (i mean weights, not cardio), then you need 1g protein /lb lean bodyweight MAXIMUM, you could probably get away with 0.8 g protein/lb lean bodymass
Your 400g protein/day is ridiculous, not even the biggest roiding guys eat that, and if you are a newbie you don't even need half of that
Okay in all seriousness, what's a good protein shake if you're cutting? Would it be better (albeit shitty) to use water instead of milk?
Cup of oats, frozen banana, 2 or 3 tbsp of peanut butter, and enough milk to make it blend.
>falling for the powder meme
>>37659018
>1 banana
>1 scoop blue berries or peanut butter
>1 spoon yogurt
>milk
>1 scoop chocolate whey
>1 spoon creatine
>1 spoon Metamucil
>1 spoon soya lecithin
In that order
>>37668062
Water, you retard. It doesn't have calories. Unless you can fit the milk within your macros and calories, use water, retard.
Are there any side effects to blend the shake and then letting it chill in the freezer until it's cold?
>>37668316
Yeah, it becomes cold. When protein gets too cold, it loses all its structure except the primary structure, which is the sequence of amino acids. It's better to heat it up.
