10 Great Protein Shake Recipes For Your Weightlifting Workouts

October 8, 2009 by  
Filed under The Fitness Bug

Protein Shake Recipes

Protein Shake Recipes. For weeks I have been asked the question,

‘ What ingredients should I mix in my protein shakes’?

I too have asked this question to others over the years. The main concern that I had was that I didn’t want to mix and blend ingredients that could jeopardize the effectiveness of the protein supplement. After all I am into building muscle fast… I do not want to be slowing down the process.

Other than that, I did always want to make sure that the protein shake at least tasted good, as I do not believe you should be taking a disgusting tasting protein shake for the long term. That actually goes back to what I mentioned in yesterdays post. You will want to take something that you naturally enjoy in your everyday life, not just when you are in your barbarian weightlifting workout mode.

From what I have seen so far, those are some of the same concerns that you may have in regards to what you should include in your protein shake. But today I will share with you 10 great protein shake recipes that I have either stumbled upon, have been introduced to or have experimented with on my own behalf.

For all of these recipes I used Optimum Nutrition protein powder, as that is what I usually use on a regular basis. You can try others, but Gold Standard Whey is the one I know they work well with.

The Banana and Bread Shake


This one is a personal favorite. I am a fan of bananas and probably eat too many for my own good. I am also a fan of Quaker Oats porridge (and mixed with bread) which I mentioned killer foods for fitness. So it was inevitable that I would stumble upon this mix.


  • 2 scoops of Gold Standard Whey Protein (Banana Flavour)
  • 1 Banana
  • 1/2 Cup Quaker Oatmeal (cook with boiling water)
  • 3/4 Cup Kellogg’s Bran Flakes
  • 1 Bottle of Water
  • Sugar, Brown Sugar or Artificial Sweetener to taste

Mix, blend and enjoy!

Raspberry Shake ‘Berry good’

Yesterday I spoke about buying yogurt and freezing it. This is when I got experimenting and came up with this mix.


  • 2 scoops of Raspberry yogurt and protein
  • 4 strawberries
  • 15 blueberries
  • 16 ounces of non-fat milk
  • 2 cups of ice cubes

Now, when I shared this with a few gym buddies they gave me the seal of approval for creative excellence. So I must have done something right… remember when I talked about the importance of having a great tasting protein shake? Well this is complimentary to that statement. In fact I would recommend to have some gym buddies get together and then serve a few of these up with umbrellas on top.

Chocolate Coffee Shake

This one is for all of you coffee and chocolate milk lovers reading this. I am a fan of food in general so I will naturally say that this tastes good.  However, I am not a fan of coffee, so it is not a favorite of mine… but it might be for you.


  • Mix 2 scoops of Chocolate Mint Protein
  • 1 cup of skim milk
  • 5 ice cubes
  • 1 cup of water
  • 1 spoonful of instant coffee!

Gourmet anyone?

Peanut Brittle Protein Shake

Protein Shake Recipes

This is a ‘now’ favorite which I discovered by accident while playing around with the Vanilla flavored protein. This mimics peanut brittle only in taste. It won’t send your blood sugar soaring and it’s a fun way to get in some healthy unsaturated fat.


  • 2 scoops vanilla protein
  • 1 tablespoon of sugar-free instant butterscotch pudding mix (Dry)
  • 1 tablespoon of natural peanut butter (Chunky)
  • 8 oz cold water or low-fat milk.
  • 3-6 ice cubes


Just stick them all into a blender. I like to add the peanut butter in last so that it stays thick and chunky, just like the peanut brittle it is replacing.

A ‘Good morning’ Shake

This is a protein smoothie that I have had for breakfast in the past. This one was introduced to me and now with the power of referrals; I am now introducing it to you. This shake gives you a good start to the day and is high in protein, has good fats and carbs.


  • 1 cup of pure water
  • 1 big scoop of vanilla whey protein powder
  • 3/4 cup of natural yogurt
  • 1 banana
  • 1 teaspoon of flax-seed oil
  • 2 teaspoon of honey
  • 1 teaspoon of spirulena

Pineapple Power


This tropical fruit is known to speed up muscle recovery and help breakdown and digest protein. But other than that… it’s lovely pineapple. Get tropical with this one.


  • 1 cup of pineapple juice
  • 3 strawberries
  • 1 banana
  • 1 teaspoon of yogurt
  • 1 scoop of your choice of protein (Mixes well with a few)

A Stay-fit Bug Favourite*

I won’t say much about this one. Just try it!


  • 2 scoops of chocolate protein
  • 10 Ice Cubes
  • 12 oz. fat free milk
  • 2 tablespoons of fat free vanilla yogurt
  • 1 tablespoon of reduced fat peanut butter
  • 2 tablespoons of hazelnut coffee
  • 1/8 cup of caramel ice cream topping

You can add more or less caramel topping, depending on how sweet you want your shake.

Strawberry Nut Shake


For the strawberry lovers.


  • Mix 2 Scoops of Vanilla protein
  • 1 cup of fat-free strawberry yogurt
  • 6 shredded macadamia nuts.

Tropical Island Shake

Take this one to the beach.


  • 8 oz. pure water
  • 1/2 tablespoon of pineapple extract
  • 1/2 tablespoon of coconut extract
  • 1 tablespoon of heavy cream
  • 1/2 frozen banana
  • 1 big scoop (1 oz) of Eggnog Protein
  • Stevia or Agave to taste (optional)
  • 2-3 ice cubes (optional)

The Almond Shake

Last but not least… the almonds. When go shopping and want munchies, almond rounds are always on the list, and again, I probably eat too many of those too. My obsession with them led me to experimenting with this protein shake mix.


  • Mix 2 Scoops of Vanilla protein
  • 10-12 oz of skimmed milk
  • 1.2 cup of dry oatmeal
  • 1.2 cup of raisins
  • 12 shredded almonds
  • 1 tablespoon of peanut butter.

I’ve tried and tasted many protein shake recipes, but these are a handful (well… 2 handfuls) of recipes that I tasted but simply did not forget. Give these a try and I’m sure you will find a favorite.

Just in case you are new to all of this, here is a shaker for you.

Bodybuilding.com Shaker Bottle, 25 Oz.

Bodybuilding.com Shaker Bottle, 25 Oz.

What protein recipes have you tried?

See you in the comments.

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8 Tips For An Effective Winter Weightlifting Workout

October 6, 2009 by  
Filed under The Fitness Bug

It is that time of year again. The leaves fall, your bank accounts get broken and it will get cold ( For those of us on the west side of the world). But as i mentioned in last weeks winter home weightlifting workout routine, being cold is no excuse for you to give up on your muscle building efforts.

It will be harder to workout and be inspired because of the cold weather and gloomy atmosphere, and i know for a fact that you will get bored without adding some diversity to your weightlifting workouts.

Now that it is winter, it is the perfect time to prepare for what the next several months will probably look like for you.

  • The Christmas food binge (Where you will inevitably gain weight)
  • Recover in January
  • Preparation for summer (Summer is the time to maintain muscle mass, not build muscle)

Start your winter workout NOW! – Not many will follow through with it, but now that the ‘Bug’ has entered your life… YOU WILL!

8 tips for an effective winter weightlifting workout

Short and Explosive Weightlifting Workout Periods

Remember the barbarian workout? It was there that i mentioned to keep your weightlifting workouts intense and explosive. That is the key to building muscle fast and that is when they will grow. So more exercises and reps in a shorter space of time. But we are talking about the winter weightlifting workout here and you there will be days that you enter the gym from a very cold outside terrain. This cold can demotivate you for sure, and that is why you need to up the ante and have the barbarian workout mind set.

Find a Good Gym Partner

Winter nights are generally associated with scarce and lonely nights as less people will be outdoors. You will need to have someone to workout with in the hard winter months as there will be days of cold depression, and just like in the picture above, you will want to run straight back to bed. So make sure you find a gym partner.

Summer is Over! Wrap up

Wrap up on your way to the gym! Now is not the time to show off, and no… you are not invincible. Test mother nature and you will lose.

Dress in layers, using a moisture wicking material closest to your skin. Nike Dri-Fit or similar gear is perfect for running. Add a layer with long sleeves and pants on top of your under garments. Top it up with a waterproof shell. Don’t forget to cover your ears and neck with a scarf or band, and wear gloves. All the things your mother would have taught you back in pre-school. 🙂

Drink Up!

Just because it’s cold it doesn’t mean you don’t need to stay hydrated. You’re less likely to notice that you are dehydrated when it’s cold so take extra care to drink fluids before and after working out. Water is recommended.

Cardio in Winter

I mentioned last week in the winter home weightlifting workout post that being in winter is no excuse to avoid cardio… and i meant it. However, conditions may become dangerous, so be careful.

Watch out for ice patches that may be covered by snow. For runners and cyclists, stick to sidewalks and paths that have been cleared of snow and ice. Avoid the snow unless you have waterproof snow boots as wetness can cause frostbite and hypothermia. No matter what exercise you are doing, make sure your skin stays dry.

Create a Summery Surrounding

During your home workouts things may become boring at times, and as i have mentioned, there will be days when you feel demotivated, especially when you look out of the window. To beat this feeling, get creative and give your home the feeling of summer with summer themed lamp shades, candles, photos, picture frames or anything you can find that is related.

If you drive do the same thing to the inside of your car. Just make sure that you can see out of the windows. I don’t want to put you at risk of any accidents now.

Maintain a Good Diet

I’ve talked about great food combination’s and supplements before on stayfitbug.com. If you have missed them, here are a few,

Optimum 100 whey protein
Killer foods for fitness

It is essential that you keep this up as getting the flu virus is the worst thing that can happen, as that will cause you to lose weight both from the flu, and time out from the gym.

In the next few posts I’ll also show you more great foods and recipes that will help you maintain muscle mass in your weightlifting workouts.

Have you prepared for winter yet?

See you in the comments.

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What To Eat After A Weightlifting Workout?

September 29, 2009 by  
Filed under The Fitness Bug


Back in the days of athletic training, my coach used to drum it into our heads that we had to eat a good meal packed with protein, carbs and fat (yes… you do need fat), but no less then 2 hours before the training session. The reason for this is because eating heavy foods takes time to digest and by the time it has digested, the body would be ready to use the new energy. This would be food such as,


  • Egg
  • Chicken
  • Tuna Fish


  • Brown Bread
  • Rice

However, there was many a time that I broke this 2 hour rule, and I suffered for it. The key word here is ‘vomit’, and you don’t want to do that while you are at the gym. But everyone has been asking what to eat for a post workout meal, and again, the Bug is here to help answer that.

For quite some time I would always follow the rule above and eat a very good meal before my workout, work my muscles hard and eat hardly anything afterwards. That seemed to work for me, and doing that didn’t affect my muscle building results. But one day I took some advice from a fellow gym goer and stated that I should eat something after my workout.

But what to eat?

Well, there are two things we need to state first.

1) You need to drink water (which you should already be doing)

2) You must NOT eat any fatty foods

Earlier I stated that you do need fat in your diet, which is true, but this is bad to include in a post workout meal.


Because fat slows down digestion, and in the case of a post workout meal, it would be slowing down the digestion of protein and carbs and these are the key things your body will need. In fact you can help speed up that digestion by eating Pineapple and papaya. This has proven to be a good source for speeding up the digestion of protein.


The second thing we need to state is,

How soon should you eat after the workout?

Well you need to eat straight after your workout. That is, the moment you put the dumbbells down….

Ok not as soon as that, that is a bit extreme. But for your body to benefit the most from a post workout meal, it should be 30 minutes (1 hour max) after your workout. I personally go to my local restaurant/cafe, as they have just what I need for a perfect post workout meal, and I get to relax properly, read a magazine or what ever (You should too).

Ok, I will do that, but stop keeping me in suspense. What food should I eat?

Now, we know that your body needs… proteins and carbs (but not the heavy stuff) and doesn’t need fat (as that slows digestion too).

The type of protein you should take is Whey protein. For those who don’t know what that is, Whey protein is a powder supplement that you can take to fill your body with the protein nutrients that it would lack after a workout. Whey protein is also the fastest digesting protein there is, and the best way to consume it would be to mix it with a liquid such as milk or water.

Once it becomes a liquid you would now have a protein shake and it would naturally make it quicker to digest than solid food. This is the reason why Whey protein has become so popular in recent years as it is the source of a great post workout meal.

100 whey gold standard

How much to take?

0.15-0.25 grams of protein (per pound) of your body weight. So a 175lb person (my bodyweight) would go for 26-43 grams (1.5 scoops) a time. As some of you might know, I’ve been using Optimum Nutrition Whey protein for the past 2 years, so that’s what I recommend (you can see my Gold Standard wWhey Protein verdict here).


Before I dive into the type of carbs that you need, you first need to understand that you will need to have carbs in your diet if you plan to build muscle. Without carbs in your system your body may actually start to break down your muscles rather than build them up (Now we don’t want that now… do we). Carbs also help move nutrients to your muscles quickly too.

With carbs we also need to avoid the heavy foods, those of which I mentioned earlier, quite simply because they take long to digest. Instead what you need to eat is sugar, just sugar!

That might actually sound a bit crazy, and generally not a smart thing to do, but this is the post workout meal so you can be excused if anyone see’s you eating spoonful’s of sugar.

The type of sugar you should take is one called Dextrose, and like Whey protein, it has become a people’s favourite for the post workout meal. I’ve not yet written about my use of Dextrose yet, but I will do soon. Just know that is what you need to mix along with your Whey protein shake that you would have created earlier.

How much to take?

Between 0.25-0.4 grams of carbs (per pound) of your body weight from Dextrose (a 175lb person would shoot for between 40-70 grams)

There really is nothing trivial about the post workout meal, but that is the type of meal you should take after your workouts, and if I stumble upon any other great combinations in the coming weeks/ months, I’ll be sure to le you know.

Have you tried this blend before?

If so, how did it work for you?

See you in the comments.

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Optimum Nutrition – 100 Whey Gold Standard Review

September 8, 2009 by  
Filed under Supplements, The Fitness Bug

ON 100% Whey Protein

100 whey protein gold standard

Product: Optimum Nutrition 100% Whey Protein (100 whey protein gold standard)

Focus: Protein Gainer

MSRP: $11.99 for a 1lb (pounds) container (view the flavors and cheap supplement prices here)

Available: Online

This is the protein that I’ve been using on and off for the last 18 months or so, unlike my recent review of N-Large 2. There have been a lot of questions of ‘Should i get it, Should i not’ going around on online and in the gym i go to, so i thought I’d come home and give everyone a verdict.

Just like N-large 2 this is a very high quality protein powder. The main difference with this one is that when you blend it, it really does dissolve better.

How i used it

I would recommend taking one scoop when waking up, and 2 scoops after workout. I personally would also recommend that any who wants to add serious muscle mass to also purchase creatine. As you know, the one i tried was BSN cell mass.

The flavours

1- Tropical punch ( this stuff tastes like juice!! and goes down) VERY EASY.

2- Delicious Strawberry ( Very light, tastes great and easy to drink)

3- Cookies and cream ( Taste pretty good and easy to drink as well)

4. Rocky Road (You need to taste this one!)

Some people state that you should mix milk, but i think that this messes up the protein formula, so i wouldn’t recommend doing that. However, it does make it taste better and it makes for a great protein shake. A combination that I frequently mix together is

1. Whey Protein

2. Dextrose ( A form of sugar)

3. Glutamine

And i take that around 30 minutes to an hour after a workout.

Just like my other reviews, this is the good stuff. Go for a few 1lb containers of different flavors. That way you get to gain weight in style 🙂


1. There are no reported side affects (It has been 2 years of using as of now)

2. Always keep a good diet when using Optimum Nutrition Gold Standard Whey Protein. No protein supplement will replace a bad diet, it will only fill the body full of nutrients that it may lack.

For all of you factual types I’ll leave you with the key benefits that you get from this.

  1. ON 100% Whey Gold Standard provides more whey protein isolates (WPI) – the purest and most expensive source of whey protein available.
  2. Higher protein percentage. ON’s 100% Whey Gold Standard has always been a leader in this respect. Now with 24 grams of protein in just slightly over one-ounce serving, it’s nearly 79% protein by weight!
  3. We’ve included more HydroWhey strategically hydrolyzed, low molecular weight whey peptides to make ON’s 100% Whey Gold Standard even faster acting!
  4. ON’s 100% Whey Gold Standard now contains lactase and Aminogen digestive enzymes to further enhance absorption and make this product even more friendly to lactose intolerant individuals.
  5. ON’s 100% Whey Gold Standard is instantized to mix easily and completely with just a few twirls of a spoon.
  6. Every serving supplies even more low, moderate, and high molecular weight, biologically active whey protein microfractions including Alpha-lactalbumin, Glycomacropeptides, Beta-lactoglobulin, Immunoglobulin G (IgG), Lactoferrin, lactoperoxidase, and various growth factors.
  7. Over 4 grams of glutamine and glutamine precursors as well as 5 grams of BCAAs (leucine, isoleucine, and valine) in each scoop!


You can also checkout other supplements over at

Stayfitbug.com (The official guide 2018)

See you on the next review

Bugs Out!

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