This is by FAR my favorite PWO shake and by FAR the healthiest shake I can think of. The amount of anti-oxidants combined with the 50g fast-absorbing whey protein pack a potent punch on your starving muscles after a good hard lift. All in all, it weighs (wheys) in at around 400-500 calories (depending on your amount of berries), with about 50g protein and 40 - 50g carbohydrates, no fat (not good for PWO absorption).
Here we have it:
2-3cups of frozen mixed berries (no sugar added)
2 scoops chocolate ON Whey protein
about a cup of water (add more or less depending on your preferred consistency)
And viola!! Blend it up in a blender and you have a THICK protein smoothie that tastes like chocolate and berries. Nothing better. I love this.
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