Protein shakes are a dime a dozen. However a high-quality protein drink that is both homemade and nutritious is a rare find. Most protein drinks today have traveled the path of least resistance—cheap and potentially dangerous sweeteners, sugar alcohols (in order to bring down the supposed “carb count”), and protein sources that are often dubious … and accompanied with more outrageous claims than grams of the good stuff.
I use a simple, homemade, economic and super-healthy protein drink at least five times a week during my normal nutrition cycle and several times a day during peak training cycles where I need to be in top shape. My strategy for building this drink was simple:
1. Go hormone-free and organic with everything possible.
2. Go with plenty of healthy fats rather than cheap sugar substitutes to help control insulin and provide more satiety.
3. Think “raw.”
4. Make it delicious!
Below you will find this recipe, complete the the exact ingredients used. It takes less than five minutes to make and keeps me full for 2–3 hours. It is less than 1/3 the cost of an out-of-the-box MRP (Meal Replacement Product) and contains 1/10th the number of ingredients—and that’s a good thing. If you cannot pronounce it, it’s probably bad for you. And it tastes fantastic!
Mix the following into a high-quality blender:
1. One heaping scoop of Jay Robb’s Egg White Protein. You will need to adjust this amount to your body weight. I use up to 1.5 grams times my body weight (max) and as low as one-gram times my body weight when doing two shakes a day. For me this is between twenty and thirty-five grams of powder. Jay uses the best sources available, including hormone-free cattle and Stevia, an herbal sweetener, to make his excellent protein. There are no additional carbs to speak of and only the bare essentials ingredient-wise. Jay also makes a high-quality whey. I will often combine the whey and the egg white powders, using a bit over half a scoop each.
