Better tasting workout (diet) shakes

[ChuddoxParticipant 585]

I am fat guy. I wasn’t always 438 lbs, and thankfully I’m not anymore, But I got a long ass way to go. I strayed from the path until a recent resurgence of interest in becoming healthy. One thing I always hated was shake supplements. I had a gastric bypass done and one of the things they wanted me to do was go back on them. I looked over the the plan they wanted me to follow and said “F~~~ this, that s~~~ is gross” Then I had an idea.

Take your basic run of the mill Fat-Free, sugar free Jell-O pudding (100 cal/Box)
and mix it with Medical/Unflavored whey protein, Thin out to shake consistency and there you go. a better tasting meal shake than half the s~~~ they sell as supplements.

So there are a couple ways to do this. The first way involves making it straight up with water. It is possible to do this, since you are adding Whey for the starches (thickening agents) to bond to. I also like to include an extra bit of Fiber additive (Benefiber, or the like) because it helps with feeling satiation, and pooping well is not to be underestimated. This method may require the use of additional thickening agents (corn starch) since milk is not involved in the mixture. The recipe calls for 2 cups skim milk but you can sub 2 (or so) cups water. I use a blender to get a better mix. Let this “set” in the blender in your fridge so if you need to thicken/or thin additionally then its easy to do so by adding water or starch.

The (more caloric way) way I do it, since I use it as a meal replacement. Is:
Take the pudding mix, 2 scoops unflavored whey powder, and 2 tablespoons fiber supplement and mix it together dry in a separate bowl. This helps the whey to not “clump” when you mix it with the liquid.

Measure 2 cups skim milk, and add 1-1 1/4 cup water into the blender. set to low or pulse in your dry powder, then cover and blend on high for about 30 sec. Put in the fridge for about 15-20 to allow for a “hard set”. Note that soft set will occur usually within 5 minutes but is not as thick as it will become until about 20. Check consistency after 20 and thicken/thin out as needed. Voila, you have a tasty workout or meal replacement shake packed with protein and fiber (yay POOPING). This method has about 400 calories and its total volume is about 4-5 cups mixed (about 2 servings of ~200 calories considering milk+pudding mix+ whey). Its pretty filling, and damn good. Of course it comes in whatever instant pudding flavor you prefer. Banana crème, vanilla, chocolate, butterscotch, etc. Carb content is a little higher than without milk, but its an easier mix since you don’t have to add extra starch to thicken it more.

I lost 70lbs of pre surgery weight on these.

“Civilized men are more discourteous than savages because they know they can be impolite without having their skulls split, as a general thing.” - Robert E. Howard

[ChuddoxParticipant 585]

The whey I use here:
http://www3.netrition.com/syntrax_nectar_medical.html

Fiber additive (YAY POOPING!)
http://www.walmart.com/ip/38345537?wmlspartner=wlpa&adid=22222222227026292845&wl0=&wl1=g&wl2=c&wl3=42977936072&wl4=&wl5=pla&wl6=81469995152&veh=sem

“Civilized men are more discourteous than savages because they know they can be impolite without having their skulls split, as a general thing.” - Robert E. Howard

[Crazy CanuckMember 4215]

Why do you feel the need for diet shakes? it’s a waste of money. Eat real food instead.

"If pussy was a stock it would be plummeting right now because you've flooded the market with it. You're giving it away too easy." - Dave Chapelle

[ChuddoxParticipant 585]

Crazy Canuck wrote:

Why do you feel the need for diet shakes? it’s a waste of money. Eat real food instead.

An excellent question. Apart from said shakes also having utility in supplementation. I use them as meal replacements because of the nature of my work not being particularly conducive to healthy eating. I do not have opportunity or regularity in eating choices 4 days a week, So I use them because they are portable, cheap, and filling. They are also better for you than the junk food alternative.

But I think you misunderstand, when one mentions something like meal replacement people think of things like “slim fast” and garbage like that. I do not “Buy” shakes. I make protein based meals to ensure nutritional completion. I’d rather eat a steak, and when I’m home I do just that.

As for a waste of money. Cost per meal is $1.18 USD. That is far from expensive. I spend less on food for my entire work week than I do for a single day I’m at home.

“Civilized men are more discourteous than savages because they know they can be impolite without having their skulls split, as a general thing.” - Robert E. Howard

[Crazy CanuckMember 4215]

You should do some research. I don’t really eat healthy. Personally shakes aren’t that healthy at least for most people.

I don’t know your work schedule but you could fast daily, 4 hrs to 8 hrs eating time window or just fasting twice a week.

You could make your own bar instead of shakes. Nutritionally shakes are a poor way of getting good nutrition due to the fact you need enzymes. The act of chewing activities digestive enzymes which you can’t get with shakes.

You could have some fruits and nuts. Also make pre made salad with your own homemade salad dressing.

http://articles.mercola.com/sites/articles/archive/2013/07/31/chewing-foods.aspx

http://www.livescience.com/15302-high-fiber-diet-supplements.html

"If pussy was a stock it would be plummeting right now because you've flooded the market with it. You're giving it away too easy." - Dave Chapelle

[ChuddoxParticipant 585]

I work 12 hour shifts, 4 days a week, overnight. Fasting is out of the question.
Fasting is miserable for people with a high Leptin ceiling (fatties). We already feel like we are starving. Ever heard of Lipozene? This miracle drug (not) is supposed to help people “burn body fat”. The secret ingredient? Dietary Fiber.
Fiber and protein take longer to digest, leading to longer presence in the stomach, increasing Vagus nerve stimulation and longer feelings of fullness. Fiber also absorbs and prevents the absorption of some amounts of fat from the gut as it passes through, acting in an anti-caloric capacity. It also holds water, so when taken with high degrees of protein, prevents the protein from hardening the stool and becoming difficult to pass.

Chewing for enzymes is only relevant for Carbs and Fats as saliva contains Amylase and Lipase, two key enzymes used for the digestion of those energy sources, but not for proteins (which is the point of the shake, to contain additional protein.). Otherwise the chewing only serves to grind the food up for easier digestion. This is already mechanically accomplished by the blender.
Aside from this chewing make eating “take time” and allows your brain to receive proper signals to trigger satiety. I don’t concern myself with that as I get a very different signal now if I’m full (physical discomfort, nausea, and vomiting thanks a bunch). So I’m very careful not to overeat at any given time.

Nuts contain a high degree of fat , and some fatty acids. They are alright to supplement the shake. Fruit, as well, is ok to be added, but with every addition comes additional caloric content. Fruit contains huge amounts of sucrose and dextrose. Very high in calories. As far as vitamins go. Due to my surgery I suffer from malabsorption, meaning I take my nutrients (vitamins) in a concentrated form already, so getting more from food is less of a priority for me.

Having said that, if someone wants to throw in a banana or some strawberries or whatever, I’m certainly not going to stop them. They make a pretty good addition. I just don’t generally include extra stuff in my own ‘creations”. But they are certainly not bad for you.

“Civilized men are more discourteous than savages because they know they can be impolite without having their skulls split, as a general thing.” - Robert E. Howard

[ChuddoxParticipant 585]

P.S. I’m also a fan of raw meat. Delicious and nutritious. Don’t let people scare you with the whole “E-coli” thing.

“Civilized men are more discourteous than savages because they know they can be impolite without having their skulls split, as a general thing.” - Robert E. Howard

[Crazy CanuckMember 4215]

I used to fast 16 to 18 hours daily without much problems. It’s harder that first but you get used to it. Now I fast twice a week for 24 hours.

I guess you don’t get it about chewing. Also you can over do with fiber supplements. Nature does it best.

"If pussy was a stock it would be plummeting right now because you've flooded the market with it. You're giving it away too easy." - Dave Chapelle

[ResidentEvil7Participant 9544]

I make my own protein shakes from scratch. I just combine a bag of either frozen blueberries or frozen strawberries (no ice needed for this drink), skim milk, and 2 scoops of ISO-100 whey cookie and cream flavored powder, and blend it all together in a blender, and there you go. If I don’t have frozen berries, I just put a single scoop of that same powder into an empty bottle that used to be water, and milk and shake it up.

I say it DOES work, because I’m muscle growth like I never felt before. I’m also taking CLA Core and Shed Matrix for losing fat weight and so far in 2 weeks, I’ve lost 7 pounds. Finally, my weight is moving and it’s moving in the right direction: down.

https://themanszone.webs.com/

[experiencedParticipant]

@chuddox. Thank you for this thread.
If you know of Any way of avoiding the sugar free jello part, please post it also.
[Sugar free jello contains aspartame which unfortunately tricks your body into thinking that your blood sugar is high, then your body releases insulin causing the actual blood sugar level to be low, especially regarding the brain. In kids, it causes mental retardation and in adults, headaches, generally feeling ill, and probably retardation as well. The judge that ruled in favor of the manufacturer ended up on the manufacturer’s payroll and years later two attorneys “fought it and lost the case” and ended up on the judge’s payroll who was on the manufacturers payroll.]
In any case, some kind of an alternate must be around somewhere.

"It seems like there's times a body gets struck down so low, there ain't a power on earth that can ever bring him up again. Seems like something inside dies so he don't even want to get up again. But he does."

[ChuddoxParticipant 585]

@experienced Well, it is possible to forgo the Jello mix altogether. I’m not a huge fan of aspartame either, and there are alternatives. Vanilla extract, cocoa powder, butterscotch extract, banana (and pretty much any other fruit) extract and sweeteners like stevia, with low caloric starches to thicken, and fruits or nuts for flavoring are all definitely possible. I’ll work on some things the next time I’m off work, and post results and recipies. I just posted w/ the jello cause its the easiest way to get started. More control is better though, always, especially when deciding what you are eating.

**edit** almond flour can be used to thicken pretty well, actually, probably better in small amounts over something like corn starch which has way more carbs. Almond flour is pretty protein rich as well. ~6g protein per tablespoon

“Civilized men are more discourteous than savages because they know they can be impolite without having their skulls split, as a general thing.” - Robert E. Howard

[experiencedParticipant]

Chuddox wrote:

@experienced Well, it is possible to forgo the Jello mix altogether. I’m not a huge fan of aspartame either, and there are alternatives. Vanilla extract, cocoa powder, butterscotch extract, banana (and pretty much any other fruit) extract and sweeteners like stevia, with low caloric starches to thicken, and fruits or nuts for flavoring are all definitely possible. I’ll work on some things the next time I’m off work, and post results and recipies. I just posted w/ the jello cause its the easiest way to get started. More control is better though, always, especially when deciding what you are eating.
@chuddox Thank You

**edit** almond flour can be used to thicken pretty well, actually, probably better in small amounts over something like corn starch which has way more carbs. Almond flour is pretty protein rich as well. ~6g protein per tablespoon

"It seems like there's times a body gets struck down so low, there ain't a power on earth that can ever bring him up again. Seems like something inside dies so he don't even want to get up again. But he does."

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