Pepped-up Protein Shake
CATEGORIES
INGREDIENTS
  • Cooking Time: 0
  • Servings: 1
  • Preparation Time: 5
  • 1 cup non-fat milk
  • 1 cup ice cubes
  • 1 scoop vanilla protein powder
  • 2 heaping tablespoons cocoa
  • 2 tablespoons creamy peanut butter
DIRECTIONS
  1. Whirl in the blender & enjoy!
  2. - - - - - -
  3. Nutrition Information (Estimate Only):
  4. Calories | 426.5 kcal
  5. Protein | 42.7 g
  6. Carbs | 29.1 g
  7. Fiber | 6.8 g
  8. Starch | 1.5 g
  9. Sugars | 1.3 g
  10. Fat | 19.7 g
  11. Caffeine | 12.6 mg
  12. Water | 457.5 g
  13. Ash | 4.6 g
  14. Vitamins & Minerals
  15. Vitamin A | 499.4 IU 21%
  16. Retinol | 150.1 µg
  17. Alpha-carotene | 0.0 µg
  18. Beta-carotene | 0.0 µg
  19. Beta-cryptoxanthin | 0.0 µg
  20. Lycopene | 0.0 µg
  21. Lutein+Zeaxanthin | 6.2 µg
  22. Folate | 59.9 µg 15%
  23. B1 (Thiamine) | 0.2 mg 23%
  24. B2 (Riboflavin) | 0.6 mg 53%
  25. B3 (Niacin) | 4.6 mg 33%
  26. B5 (Pantothenic Acid)| 1.3 mg 26%
  27. B6 (Pyridoxine) | 0.3 mg 24%
  28. B12 (Cyanocobalamin) | 1.1 µg 44%
  29. Vitamin C | 2.7 mg 4%
  30. Vitamin D | 98.4 IU 49%
  31. Vitamin E | 2.0 mg 14%
  32. Beta Tocopherol | 0.1 mg
  33. Delta Tocopherol | 0.2 mg
  34. Gamma Tocopherol | 2.7 mg
  35. Vitamin K | 0.4 µg 0%
  36. Choline | 22.9 mg 5%
  37. Calcium | 544.2 mg 54%
  38. Chromium | 0.0 µg 0%
  39. Copper | 0.8 mg 91%
  40. Fluoride | 169.7 µg 6%
  41. Iron | 3.4 mg 19%
  42. Magnesium | 200.1 mg 63%
  43. Manganese | 1.0 mg 58%
  44. Phosphorus | 580.7 mg 83%
  45. Potassium | 1164.2 mg 58%
  46. Selenium | 21.0 µg 38%
  47. Sodium | 327.7 mg 22%
  48. Zinc | 3.0 mg 38%
  49. Fats
  50. Saturated | 4.2 g
  51. Monounsaturated | 12.9 g
  52. Polyunsaturated | 2.1 g
  53. Omega-3 | 1.0 g
  54. Omega-6 | 1.4 g
  55. Trans-Fats | 0.0 g
  56. Cholesterol | 6.9 mg
  57. Phytosterol | 0.0 mg
  58. - - - - -
  59. Footnotes
  60. (1) Use Smart Balance peanut butter to obtain the Omega 3:Omega 6 ratio in above nutrition information.
  61. Brands used for nutrition information:
  62. Syntrax Nectar Sweets Vanilla Torte Protein
  63. Smart Balance Peanut Butter
RECIPE BACKSTORY
As part of my goal to build some muscle, I've been eating more calories, and larger percentages of fat and protein than found in a standard diet. This recipe is loaded with protein and good fats with a nice Omega 3/Omega 6 balance. I'm definitely not afraid of fat (well, good fats anyway) as is demonstrated in this recipe. It takes absolutely sinful--but it fits just perfectly in my diet without adding bad fats or loads of sugar.