I didn’t feel like cooking breakfast this morning and thought I would throw together a shake. A good mix of carbohydrate, fat and protein to get me through till lunch or mid-morning snack.
This past weekend, I hit a high speed of 31 MPH on my bike, twice, on flat ground and was rather proud of myself. Shakes are a good fuel before and after riding or exercise, since they rehydrate and refuel the body.
I made my shake in the Ninja blender since I use oatmeal, to break it down a little.
Into the blender; 2 Cups unsweetened almond milk, 1 medium banana, 1/2 Cup instant oats, 1 scoop protein powder, (Now Sports Pea Protein), 2 Tbsp. PB2, (powdered peanut butter).
This was not overly sweet, and you could add a sweetener of your choice. I would have chosen Stevia to keep from adding to the carbs.
This came out to be a ratio of 50% carb, 30% protein, and 20% fat. A total of 495 calories, with 11g fat, 64g carb, and 37g of protein. The other vitals were 785mg sodium, 802mg potassium, 11g fiber, 17g sugar, 22% RDA Vit A, 17% Vit C, 93% Calcium, and 54% Iron.
Meal replacement shakes can be a great addition to your diet, provided they give you a healthy mix of macro-nutrients and you still have a sensible meal.
If you have a favorite flavor or mix that you use for a breakfast shake, please feel free to share it with me. Have fantastic week!
In fitness, Bob
Your Gateway to Health 