You can’t beat a good home made smoothie when it comes to calories, vitamins, and just plain ol’ good taste. Not to mention it is easy to jazz up that smoothie so it adds a power combination of protein, fiber, and omega fatty acids. So here is a recipe for a smoothie I used to drink (back when I was in top shape) and plan to reintroduce into my routine come Wednesday morning.
1/2 cup 100% (NOT FROM CONCENTRATE) Orange Juice
1/2 cup mixed berry medley (strawberries, blueberries, and raspberries)
1 teaspoon flax seed oil (organic)
1/4 cup old fashioned whole grain oats
1 serving creatine powder (flavorless)
That totals out to… 215 calories; 6.25g fat (almost all Omega 3&6); 35g carbs (16g sugar, 5g fiber); and 8.5g protein. Not to mention the drink includes over 110% of your daily recommended intake of vitamin, 21% of your RDA for folic acid, and significant amounts of iron, vitamin B6, calcium, iron, and other good stuff.
I usually drink this WITH a separate small no carb protein shake (Myoplex). I haven’t yet discovered a way to include a significant amount of protein (10+ grams) without the concoction tasting terrible. Any recommendations?