Make Shakes for Gains

Blend a healthy mix from scratch

by John Alvino

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With a little prep, you can make your own delicious, nutritious protein shake. It allows you to control the ingredients—and the gains. Here's a base recipe, and tips on how to tailor it to your goals.

Starting Blend
Combine 12 oz skim milk with 1 cup nonfat Greek yogurt
244 calories
32 g protein
27 g carbs
0 g fat

For fat loss
Add 1 tbsp ground flaxseed and 1/2 cup strawberries to the base
306 calories
33 g protein
36 g carbs
3 g fat

For muscle gain
Add 1/2 cup raw oats, 1 large banana, and 1 tbsp natural peanut butter to the base formula
596 calories
42 g protein
84 g carbs
11 g fat

Bonus: for an energy boost
Add 2 tsp caffeinated instant coffee to the base formula
244 calories
32 g protein
27 g carbs
0 g fat