BD’s Protein Shake

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During my shows I get asked for my protein shake recipe almost daily.  I’m not a morning person and don’t like to eat immediately after waking up, but I know how important the first meal of the day is.  So, I’ll make two of these a day – one for breakfast and one right after my evening workout.  Add more or less ice depending on desired consistency.  I’ll also occasionally add 1/2 tsp. of vanilla extract.

5 oz. milk
12 – 15 almonds
1/2 banana
1 tbsp. unsweetened cocoa
1/2 cup whole grain oats (oatmeal)
2 oz. (1 scoop) vanilla flavored protein powder
5 – 6 ice cubes

Blend until desired consistency.

13 Comments
  1. BD,

    Just a thought, but perhaps the digestion issues you had with whey protein would be alleviated if you didn’t use milk but instead, use coconut or almond milk. Also the quality of the whey is important too. I just discovered MRM Whey Protein. It’s hormone free, free of artificial sweeteners, and nearly soy free (the soy comes from soy lecithin, not soy protein) as the soy content is less than 1%. But a 32 oz supply can be bought on Amazon for $23.50… One would be hard-pressed to find a protein of this quality at such a price.

    Also BioChem makes a whey protein the is hormone free, free of artificial sweeteners, soy free, and it’s derived from grass fed cow. But it’s pricey, about $30+ for 25 oz.

    But those are my thoughts should you ever decide to give whey another try.

    • bd

      I appreciate the suggestions and product recommendations, Joe. I do use almond milk whenever I have it!

  2. One of the most important ingredients would be the protein powder. Could you speak to quality nutritional powder you recommend, and also does the vitamix do any damage to the quality of the nutrition?

    • bd

      Sherri, yours are good questions. This is not my area of expertise, but I prefer plant-based powders – specifically, those made of multiple plant sources to form complete proteins. I used to opt for whey protein mainly because of price and availability, but would occasionally have digestion issues. I’ve run into none such issues with plant-based protein powders.

      High-performance blenders are capable of generating a high amount of heat via friction if left to blend continuously. It is conceivable that excessive temperatures from over-blending could compromise the nutritional components in powders the same as it might that in whole foods. Through the course of normal blending required for the likes of a protein shake, however, no such damage should occur.

  3. Would this be the order you put them in the blender? I would be tempted to put the powder in after the liquid… I know the order matters though… can the powder harm the machine if it’s near the bottom???

    • Blenderdude

      Jessica, this is a fine order in which to load the container. The protein powder is the last ingredient prior to the ice. In actuality, you can always add liquid any time you wish because it will always find its way to the bottom. Powder at the bottom would not harm the machine, regardless.

  4. thanks BD,

    great videos, very informative.
    heres a nice protein shake i like.

    1/2 cup rolled oats
    5 oz milk
    1 banana
    2 tsps natural peanut butter
    cinnamon
    1 scoop whey protein isolate
    2 tsps organic honey

    • Blenderdude

      Thanks for sharing, Ledge. I’m going to try that one.

  5. Sounds healthy and delicious. Do I use cooked oatmeal or raw Oats? can I use steel cut oats. They’re healther. What do you recomend?

    • Blenderdude

      Janet, you can certainly cook them first, but I use raw oats in my smoothies and protein shakes. Yes, you can use steel-cut (if you have a high-powered blender). I might recommend you grind the steel-cut oats first to get them to a powder consistency. The texture should then be undetectable in your smoothies. I use rolled oats, but only for convenience.

  6. Hey Blenderdude,

    I, too, do not like to eat first thing in the morning, and truly just don’t like “breakfast” foods. I also make my own protein shake for those mornings that I am hungry or just finished a long run. I put many of the same ingredients you do, but also add about 1/4 c. canned pumpkin to up the beta carotene and fiber. It adds no flavor and is smooth enough to not affect the texture either. I put canned pumpkin in my children’s smoothies too and they don’t even know. You should try it sometime!

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