For a quick and easy breakfast, both easy to whip up and easy to consume quickly, it is hard to beat a shake. In the past, I have always used protein powder in order to create a Zone-compliant shake with the proper balance of protein, carbs, and fat. Perhaps because I am a little slow, I never thought of using Greek yogurt in my shakes for the protein! DUH!
Now, there is no problem with using protein powder, as long as you find a high quality brand that does not contain added sugar or artificial sweeteners that you want to avoid. For years, we have been using the MET-RX brand which contains whey protein (recommended) but also some Splenda as a sweetener (not recommended!) so I have been experimenting with other possibilities. Mr. Balancing Act likes the taste of the vanilla MET-RX so he is continuing to use that.
Here is the shake that I made this morning before bootcamp:
1/2 large frozen banana
5 ounces fat-free Greek yogurt (Kirkland brand from Costco)
1/2 cup unsweetened vanilla almond milk
This shake is sweetened only by the banana, so the taste is very mildly sweet. This is approximately 3 blocks of all macro-nutrients, although I also took a teaspoon of fish oil which I count as my fat. You could add a teaspoon of almond butter if you wanted.
Of course, the possibilities are vast for creating shakes using Greek yogurt for your protein. This plain, unsweetened yogurt is a nice neutral base to which you can add a wide range of fruits or other foods. Frozen berries are a great choice, with lots of flavor and antioxidants. Most berries are about 1 block of carbs (9 grams) per cup. You can also use coffee, cocoa powder, cinnamon, vanilla extract, peanut butter, or coconut milk for flavorings and nutrients. Keep in mind that you need approximately 5-6 ounces of Greek yogurt for your 20 grams (3 blocks) of protein. Fruit amounts will vary according to their carbohydrate count. You will need about 27 grams of carbs. Bananas are very carbohydrate dense, which is why you only need about a half of a large banana. And about 10 grams of fat will balance your shake correctly. The almond milk is basically just a liquid to help the shake blend easily. It is not a great source of nutrients, but it is low calorie and fairly neutral.
A shake is a great breakfast to have before a challenging workout or a long run. It digests quickly and easily. I find that I can drink a shake and be working out an hour later with no adverse effects. A banana is also high in potassium which is recommended before a workout during which you will sweat profusely! Experiment with your own flavors and let me know if you find something you love.
Now, there is no problem with using protein powder, as long as you find a high quality brand that does not contain added sugar or artificial sweeteners that you want to avoid. For years, we have been using the MET-RX brand which contains whey protein (recommended) but also some Splenda as a sweetener (not recommended!) so I have been experimenting with other possibilities. Mr. Balancing Act likes the taste of the vanilla MET-RX so he is continuing to use that.
Here is the shake that I made this morning before bootcamp:
1/2 large frozen banana
5 ounces fat-free Greek yogurt (Kirkland brand from Costco)
1/2 cup unsweetened vanilla almond milk
This shake is sweetened only by the banana, so the taste is very mildly sweet. This is approximately 3 blocks of all macro-nutrients, although I also took a teaspoon of fish oil which I count as my fat. You could add a teaspoon of almond butter if you wanted.
Of course, the possibilities are vast for creating shakes using Greek yogurt for your protein. This plain, unsweetened yogurt is a nice neutral base to which you can add a wide range of fruits or other foods. Frozen berries are a great choice, with lots of flavor and antioxidants. Most berries are about 1 block of carbs (9 grams) per cup. You can also use coffee, cocoa powder, cinnamon, vanilla extract, peanut butter, or coconut milk for flavorings and nutrients. Keep in mind that you need approximately 5-6 ounces of Greek yogurt for your 20 grams (3 blocks) of protein. Fruit amounts will vary according to their carbohydrate count. You will need about 27 grams of carbs. Bananas are very carbohydrate dense, which is why you only need about a half of a large banana. And about 10 grams of fat will balance your shake correctly. The almond milk is basically just a liquid to help the shake blend easily. It is not a great source of nutrients, but it is low calorie and fairly neutral.
A shake is a great breakfast to have before a challenging workout or a long run. It digests quickly and easily. I find that I can drink a shake and be working out an hour later with no adverse effects. A banana is also high in potassium which is recommended before a workout during which you will sweat profusely! Experiment with your own flavors and let me know if you find something you love.
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