I’m Back!

Did you miss me much?

Sorry I was gone for a few days. Last minute relaxing, packing, moving back into the dorms etc. Will you ever forgive me?

Well a long time ago I said I had some Homemade Protein Drinks that we were given in my Sports Nutrition class and I said I would share them!


First off, milk contains casein and whey, that is what it is made of. A lot of you buy protein powders of this kind that cost a lot of money. If you have nothing against milk and like milk, then why spend more money on protein powders when you can just have milk! Especially because milk is the more natural form than the powders you buy.

The below information has come from Southeast Missouri Sports Nutrition Teacher Diana Duncan. She provided a handout with the following information.

Drink #1

Step 1: Alright here we go starting with the Base drink (can be consumed by itself or with add ins)

Pour 2 cups of skim/1% milk in a large cup or bottle and stir in 2/3 c dry(powdered) milk.

Protein: 36g
Carbohydrates: 44g
Kcal: 320g

cost: $0.90/per drink

Keynote: Adding carbohydrates to your protein drinks creates a “protein-sparing effect.” Meaning consuming carbohydrates after workouts allows your body to focus on using the protein you consume to build muscle instead of being used as energy. So add carbs and build MORE muscle!

Step 2: Add ins (boost CHO content to make a “recovery” drink which will boost your muscle recovery allowing you to have more energy for your next workout.

For a fruity flavored drink:
try adding 1 cup fruit juice ~ 30g CHO

total CHO in drink = 60g
total protein = 36g
cost = $1.22 per protein/recovery drink

If you love chocolate milk like I do then try chocolate milk on steroids!!
Add in
3 T chocolate syrup or Nesquick powder = 36g CHO

total CHO in Protein Drink = 66g
total protein = 36g
cost = $1.03 per protein recovery drink

Same thing if you like strawberry flavored milk. They have strawberry flavored syrup.

Drink #2

Protein Fruit Smoothies

1 1/2 c milk
1/3c dry milk
1 cup fruit juice
1 yogurt cup
1c frozen fruit

total protein: 27g
total carbohydrate: 90g
Cost ~$2.00 per serving


Posts to look forward to later today:

Recap of the last few days
Last week’s running recap

Today is also my first day challenging myself.


If you missed this post, just click at the top of my blog on the picture.
I’ll add a tab later on.

Hope you all are having a wonderful day!

3 Comments (+add yours?)

  1. janetha
    Mar 22, 2010 @ 14:38:38

    great nutrition drink recipes! hope you have a fabulous week 🙂


  2. Shelley (findinghappinessandhealth)
    Mar 22, 2010 @ 16:02:52

    good ideas hun 🙂




  3. kbwood
    Mar 22, 2010 @ 17:07:03

    wow great drink ideas!! LOVE IT!
    glad you are back sweetheart!
    i am so glad you had a great break!


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