protein shake recipes

[johnlvs2run]

I like filling the blender with bok choy, adding 1/2 an apple or banana with water and/or apple juice.

I am drinking this now... yummie!

[Steelhead]

I like filling the blender with bok choy, adding 1/2 an apple or banana with water and/or apple juice.

I am drinking this now... yummie!

I typically fill the blender with fresh kale (a 64 oz. Vitamix), and then I blend that into a liquid. I add a banana, and a Delicious apple, and blend that. Then I add one cup of frozen spinach and one cup of frozen broccoli. Then comes the fun part, sometimes I may add three cups of thawed blueberries, or I may add a few scoops of frozen orange juice or both. And sometimes I add 4 tablespoons of brewer's yeast. I never add water or juice. It makes for a tasty, healthy smoothie -- a big smoothie.

[Steelhead]

Absolutely bang on with that post Steelhead. When i was 14 i was a jr international track n' field athlete, our coach would never let us touch any weights. I am now 17, 94kg and pretty seriously into my rowing fitness training and i am still advised not to use any weights. As Steelhead said your bodyweight is plenty enogh and lots of circuit training, pushups, pullups etc. will do a lot more for you in the long run. As for protein shakes, all you need is to eat a healthy balanced diet, pleny of eggs fish and chicken and drink milk if you really require that much extra protein, it will also give you strong teeth and bones An excess of protein in your diet will do you no good anyway it will be released as waste or converted to fat, according to the nutritionist who advises me someone of your age and weighing 70 kg training for rowing should eat no more than 97g of protein everyday, anymore will be of no real long-term benefit, balanced diet, no weights, allow your body to develop naturally and i'll see you at the Olympics!

Owen

Owen, I couldn't have written it better. Thanks.

[seat5]

My daughter is 16 and trains for track and field (shot put, discus) with lots of weight training. (She can bench press 135). Why is it considered not OK for teens to use weights? She's training with a bunch of college age kids so it's possible the coach isn't thinking of her as 16. Is it dangerous?

[mumbles]

According to the U.S. Consumer Product Safety Commission, 35 percent of the estimated 60,000 injuries each year linked to weightlifting equipment involved people ages 15 to 24. Children ages 5 to 14 were involved in 12 percent of accidents with weightlifting equipment.

Experts say yes to the potential dangers of weight lifting. Properly supervised training using light weights in a controlled manner does not pose a danger to youngsters. But lifting weights that are too heavy in a jerky motion such as well-trained power lifters does pose "a significant risk of injury" for teens, the American Academy of Pediatrics (AAP) says.

"Almost all weight-training injuries in kids are associated with the major lifts in physically immature kids, and most of the injuries are back injuries," says Dr. Bernard Griesemer, a member of the AAP's national committee on Sports Medicine and Fitness.

An injury isn't the only risk your child faces in weightlifting. Lifting weights puts pressure against bones, which helps adults build bone density but can inhibit bone growth in a maturing teenager, says John Acquaviva, Ph.D., associate professor of health and physical education at Roanoke College in Salem, Va.

Just the first thing i got when i typed teenage weight lifting dangers into google, plenty more out there, as well as the obvious risk of injury (especially to the back) posed by doing heavy strength training on an undeveloped body, i personally know of someone who had major problems with bone density and another with bowed legs, both caused by bodybuilding when too young. Although i understand that for an explosive sport like the shot put, discus etc. explosive power is key, but a serious back injury and that may well be it for good!

Owen [/b]

[Steelhead]

My daughter is 16 and trains for track and field (shot put, discus) with lots of weight training. (She can bench press 135). Why is it considered not OK for teens to use weights? She's training with a bunch of college age kids so it's possible the coach isn't thinking of her as 16. Is it dangerous?

If young people work out with adults (college age kids), the risk is real that they will weight train improperly for their age, and injure themselves. That is the real danger.

Young athletes are anatomically, physiologically, and psychologically immature. Special precautions should be applied to any youth strength training program, and the danger is that a "coach" may not take these special precautions:

GUIDELINES

* A medical evaluation should be performed by a physician knowledgeable about youth strength training.
* Qualified personnel should instruct and supervise program(s) at all times; setting realistic goals and making sure all participants understand and follow directions.
* The primary focus initially should be on learning proper techniques for all exercises and developing an interest in strength training while having fun.
* Begin with minimal resistance (body weight against gravity or a bar without added weight) with gradual application of resistance to follow.
* Perform full-range, multi-joint exercises in a controlled manner, avoiding ballistic (fast and jerky) movements.
* Avoid repetitive use of maximal weight. Loads should permit 8 or more repetitions without severe muscle fatigue so as not to damage skeletal and/or joint structures.
* Strength training sessions should be limited to 2-3 times per week, while encouraging participation in other forms of physical activity.
* A warm-up/cool-down phase should be included with particular attention given to the development of abdominal, spinal, and scapulo-thoracic muscles that are essential to posture.
* Power lifting and bodybuilding should also be avoided by young athletes.

The American Academy of Pediatrics now states that strength training, when properly structured with regard to frequency, mode (type of lifting), intensity, and duration of program, can increase strength in preadolescents and adolescents.

So it is not necessarily the weight training itself that is dangerous, but the manner in which a young person trains with weights. Consequently, while a young athlete is still growing, using body weight is the better approach.

Gymnasitics is a good example of using body weight. Gymnastics coaches know that among the very best gymnasts many gymnasts with the biggest muscles are the weakest in the strength elements. Many gymnasts with the most exceptional strength moves do not have big muscles for a gymnast.

Most important for gymnastics is the insight that maximal strength can also be increased without increasing muscle mass (Bührle and Werner, 1984; Poliquin, 1991; Verchoshanskij, 1985). Increasing strength without increasing muscle mass is important in gymnastics because the gymnast must move his or her own body. In gymnastics the power-to-body-weight ratio is a factor that decisively influences performance. It is the power-to-weight ratio that strongly influences gymnastics performance, not strength alone.

Accordingly, with children lifting weights, without proper supervision and guidance, even for a shot-putter, the power-to-weight ratio may become distorted, flexibility may be lost, and while they can bench press more than their body weight, this isolated achievement may not be in the child's best interest or that helpful.

A "big" muscle is not necessarily the strongest one, particularly if a substantial fraction of the absolute strength cannot be voluntarily and skillfully applied. This is the strength deficit. Muscle hypertrophy training done improperly tends to increase the strength deficit, while maximal strength training tends to decrease the gymnast's strength deficit; i.e., body builders usually have a very high absolute strength, but also a relatively large strength deficit.

Strength may be increased without increasing the size of the muscle by reducing the strength deficit. Strength (using body weight in young athletes) increases by increasing maximal strength with little increase in muscle size, thereby reducing the strength deficit.

Rest and recuperation are important aspects of strength training. It is a common idea in training that fatigue develops strength. This idea is particularly popular among athletes who train for muscle size, for example bodybuilders, football players, and throwers in the field events (Brunner and Tabachnik, 1990; Bührle and Werner, 1984). A rapid exhaustion of ATP stores has been associated with the "burning" feeling in the muscle. This painful feeling often accompanies strength training sets with heavy loads (70%) and many repetitions (8-15). This kind of strength training tends to be very fatiguing and is also the kind of training that make the muscles increase in size, or hypertrophy. If the load is less, but the speed of movement is very fast, the effect may be the same: muscle growth (Table 2; Bührle and Werner, 1984).

Chronic fatigue tends to reduce effects of the strength training on muscle size. In fact, it has been shown that strength and power training while chronically fatigued decreases the effects of strength training (Verchoshanskij, 1985). Bodybuilders often use split routines strength training every day, but a muscle group only every other day (Bührle and Werner, 1984; Tesch, 1986).

Heavy fatigue from strength training has other effects that are important in gymnastics. Heavy fatigue from strength training can be very detrimental to coordination and technique. When gymnasts perform powerful movements, their nervous system is heavily involved and their coordination is also improved by this training (Borrmann. 1978). Therefore, maximal strength training should be performed when the gymnast is warm, but relatively fresh. Training periods where strength training is emphasized should be separated from periods where skill learning is emphasized (Major, 1993; Verchoshanskij, 1985).

Starting to weight train at 16 is fine in most cases, as long as properly supervised.

[seat5]

Thanks, folks.
She spoke with the coaches today, and her lifting is usually at 60% of max. (She weighs 160 so a 135 bench press is not such a big deal, I guess.) They lift 3 times a week and the sets are of 8 or 10. They are supervised and spotted so I don' t think they are doing any jerky movements. But I am forwarding all of this to her so she is totally aware of all of it.
Thanks again.

[Yukon John]

I just read through this thread and you guys are bang on! Thanks for the info. It goes with all I've been reading (and the China Study is a great read!) I'm a vegan myself and although I don't worry about getting enough protein (there was one study done where people ate nothing but whole grain bread for a long period of time and they got all the protein there bodies needed!) I do try to eat a varied diet to ensure I get as many nutrients as possible. I have been experimenting lately with eating less soy and increasing other foods that are high in protein. I still eat soy and enjoy it, but again I'm looking for variety. Lately I've been making my own rice milk. The recipe I'm using is good by itself and is made from brown rice but I'm trying different things to add to it to boost the protein a bit. I haven't hit the perfect combination yet, but I've been trying out almonds, rice and pea protein powder (a complete protein source), and the latest one I'll try tomorrow is flax protein. I use the "milk" on whole grain cereals for breakfast (and sometimes for a snack.) The flax protein has a nutty flavor to it and turns the rice milk green (good for St. Patrick's day .) If anyone is interested, I'd be glad to post my home made results when I come up with the best recipe. I'll have to try the suggestion here of using nutritional yeast, but I'm not that crazy about it's taste, but it might be good in the mix (thanks for that idea!)

Oh ya, I recently read an article in Bicycle magazine that talked about the importance of getting phyto-chemicals after a workout for a quicker recovery (to limit the damage from free radicals.) They list the 20 top food sources for these nutrients. If anyone is interested, let me know and I'll find what issue it was. John

[Strana]

Im using Muscle Milk...;D i just bought it and decided i wanted a little energy boosters cuz im always tired and have no energy towards the end of my 10k erging pratice's...

[Ducatista]

My favorite smoothie: blend OJ and pineapple (canned will work, fresh is best) as the base to keep in the fridge.

Smoothie = base + 1/2 banana + a handful of the best frozen strawberries (NOT thawed) you can find.

It pairs equally well with protein powder or light rum.

[Steelhead]

Im using Muscle Milk...;D i just bought it and decided i wanted a little energy boosters cuz im always tired and have no energy towards the end of my 10k erging pratice's...

If you want more energy then you need carbohydrates rather than protein; since you are using Muscle Milk, which is a great protein supplement plus fat and carbohydrates, then you should use Cytomax made by the same manufacturer instead of Muscle Milk. I have used both in the past. Mix up 32 oz of CytoMax using 3 scoops, and start drinking it while erging. You will have all the energy you need!!

[Scout]

My favorite is a freeform smoothie based on what I have on hand. It might include the following:
1/4 block of tofu
frozen fruit to taste and texture (blueberries are my fav)
juice (I like apple juice but it's all good)
maybe a spoonsful or two of OJ concentrate

Other add-ins (primarily for sweetness if I just want more sugar- not so healthy but yummy)- coconut, honey, chocolate flavored carnation instant breakfast, chocolate chips.

The tofu adds some protein and makes for a good texture, lots of carbs and yumminess from the fruit and juice. This was a 4 times a week standard in college, and was a good, cheap and easy way to eat healthy.
If you use blueberries, be sure to brush your teeth (unless you don't mind walking around with blueberry bits in your teeth...)

[Bob S.]

In fact a study in the USA in 2001 found that 15% of the 600 products they tested contained a prohibited substance. Certainly more recently in the USA the USADA lab tested 5 products on the market and all 5 of them contained an anabolic steroid!
While a substance like whey protein or vitamin B is permitted in its pure form, there is never any way to ensure that it is in its pure form.

Mike,

Even "lean meat" isn't safe from chemical contamination. I know of only two specific cases and I don't really know how the materials used relate to the prohibited substances, but I have a hunch that there are a lot more that I haven't heard about. The two I have in mind are growth hormone used in cattle feed and some sort of steroid used for caponizing poultry. I have heard that it is wise to avoid chicken necks, since that is where the caponizing steroid is likely to be in the highest concentration.

You are probably well aware of all this already, but I thought that it might be useful to bring it in to this discussion.

Bob S.

[marathonoflife]

am surviving on a liquid, and pureed foods only
diet.

(due to swallowing difficulties from nervous system damage)

I am also on a no breads of any type or noodles
(-the texture is problematic- too easy to aspirate )

my morning smoothies consist of the folowing:

vega (plant based meal replacement powder, (240 cal. 19% protein, and has lots of omega oils [brain food-fats])

added to:

frozen watermelon cubes, or frozen strawberries,
or frozen grapes
(one frozen ingredient, -cold temperature helps induce swallow reflex, and adds that 'cool' sensation some of us enjoy)

added to:
peaches, nectarines, or pears
(one of those)

added to:
oranges,
kiwi
plums or
pineapple


add to that finally some soya milk [1/4cup is enough]
a little chrushed ice (if you want more fluid texture)
and crushed hempseed's for an added protein 'punch'...

(one of my favorites is pineapple with frozen strawberries, peach, vega powder and crushed ice with hemp seed crushed )

i know one can survive well on it.

i eat it daily,
and only this
or canned Ensure,
occasionally 'cheat' into the realm of
'unhealthy' foods with a beer and soya milk soaked cookies...

which I would rather have the carbs
from a St Peter's monestary made organic beer then..

ensure.

-minna

[The Vulcan]

Try rice milk. It has a little more body than water, and doesn't have that nasty tang that soy milk does. It comes in lowfat and flavors. A bonus is that you can keep the aseptic cartons in the pantry, so you always have some on hand.