The Ultimate Shake

**LawMan** · 07-24-2003, 08:47 AM

I'm trying to figure out a perfect shake which I can make at home, rather than purchase.

I think I've figured out the perfect Post Workout Shake, but need to figure out the perfect pre-workout/routine shake.

The post workout shake criterion is:

1. High Protein.
2. High Simple Carbs with high GI
3. Good Fats.
4. Cheap.

My solution is

1. Two cans of small tuna = 70g protein.
2. Fruit juice = simple carbs
3. Flaxseed oil tablespoon.

-----------------------------------

The pre-workout/routine shake is the problem.

The criterion is:

1. High Protein.
2. High complex carbs with low GI
3. Good Fats.
4. Cheap.

For protein, I can use the tuna. For fat flaxseed oil.

But I need to figure out what I can use for the complex carbs, and would appreciate any suggestions.

I used to like skimmed milk (1% fat) with the shakes, rather than water, but have been told to stop for 2 reasons:

1. Milk has sugars, which create the insulin burst and fat deposits.
2. Milk creates mucous in your colon, which don't leave fully, creating toxins in the long run, which in turn create untold problems for health.

So again, does anyone know what I could use for complex carbs, maybe liquid and cheap.

Thanks.

**ArduousMeister** · 07-24-2003, 09:31 AM

You mix fruit juice and tuna?

**LawMan** · 07-24-2003, 09:37 AM

yeah. taste is not the major concern, as long as the texture is smooth.

I just want the ultimate shake.

**ArduousMeister** · 07-24-2003, 09:47 AM

power to you man

but a shake is no good to me if I can't keep it down

**LawMan** · 07-24-2003, 09:50 AM

erm.. so any suggestions on the complex carbs ardousmesiter?

**ArduousMeister** · 07-24-2003, 09:53 AM

So then what about broccoli, it has a lower GI for veggies and is a good source of complex carbs

**LawMan** · 07-24-2003, 10:25 AM

Veggie juice might not work as it requires so much veggies to get a decent quantity of carbs in.

It's also a pain to use a juicer in addition to the blender.

I'll look into it.

**DaMayor** · 07-24-2003, 01:01 PM

Why not just use a high quality protein powder as a base, and build from there?

**LawMan** · 07-24-2003, 03:45 PM

As for protein, I get all I need of that from the Tuna, which is much cheaper than protein powders.

70g of protein from the tuna. No powder gives that, without putting a hole in your pocket.

Just looking for about 100g of complex carbs to go in the shake.

**leg_press** · 07-27-2003, 10:28 AM

have a bowl of oatmeal straight after the shake or blend to wheat biscuits ( breakfast cereal), in with the tuna using a blender

**DaMayor** · 07-27-2003, 11:57 AM

Well, if you're not concerned with texture, flavor, etc.......I would suggest adding brown rice. 1 cup (prepared) is about 31 grams of carbs. Or you might want to add some tofu, which is now available in various 'textures'. (solid, smooth, liquid, etc.)

**Mudge** · 07-27-2003, 12:26 PM

How about apples for the simple carbs? I like green apples myself, its one of the longer lasting fructose sources.

I used to add oats, or simple down 1/4 cup of brown rice with some water, not even cooked

**LawMan** · 07-28-2003, 03:55 AM

I like the idea of adding weetabix (wheat biscuits) as that would give me loads of carbs, but I think it would soak the water up and become really thick after a few hours; if I take it to work let's say.

The raw rice seems a bit hardcore, and a bit much even for me.
Again, it might puff up after a few hours.

Tofu is mainly protein, not complex carbs which is what I'm looking for.

What do your typical milkshakes look like? and how much complex carbs/protein do they have?

Still searching...

**y2gt** · 07-28-2003, 09:07 AM

u blend tuna, fruit juice and flax oil together...

...anyway...if u don't care about taste, just throw in your basic complex carbs in the mix: sweet potato, cooked oatmeal, apples, peaches, cooked brown rice....

sounds delicious, dosn't it!! I don't think there is much more of a choice...

**LawMan** · 07-28-2003, 09:29 AM

Come on y2gt. Not quite terminator yet, so allow the taste buds some relief.

Actually, I can handle the taste as long as it's smooth and not too thick and lumpy.

The cooked oatmeal/rice defeats my intention of making a shake that's very quick to make.

So tell me, what do you guys use in your shakes? Please don't say ice cream/dairy stuff as these are all simple sugars, so I'm told.

**Mudge** · 07-28-2003, 10:51 AM

Originally posted by LawMan
The raw rice seems a bit hardcore, and a bit much even for me.
Again, it might puff up after a few hours.

Shoot thats nothing, there is virtually zero taste involved. Now a tuna and fruit juice shake? To me that is much more "hardcore," NO COMPARISON! You dont really taste uncooked rice at all. 25g carbs in uncooked rice is about 1/4 cup or so, virtually nothing.

**Mudge** · 07-28-2003, 10:54 AM

Originally posted by LawMan
So tell me, what do you guys use in your shakes?

I am using milk currently, which yes has lactose (sugar).

When I stay away from that I use extra virgin olive oil and/or flax, and my protein powder. Sometimes I throw in a raw egg or two, cinnamon is nice, nutmeg probably too, maybe even some vanilla extract.

I use whey protein right now though, if I consume tuna "fast" then it is via eating it out of the can, which is not going to be as fast as drinking it. Why not buy some egg or milk+egg protein?

If I want carbs in there raw oats works very well for me.

**J'Bo** · 07-28-2003, 11:28 AM

these shakes all sound disgusting

and what the heck kinda tuna you eating that has 70g of protein in it? my tins have 31...so your eating like 2.25 tins

**trinsdad** · 07-28-2003, 09:18 PM

Raw Sardines, Mayo, Butter and Bannanas!

Oh and 4 packs of splenda!

**Mudge** · 07-29-2003, 12:25 AM

Originally posted by J'Bo
and what the heck kinda tuna you eating that has 70g of protein in it? my tins have 31...so your eating like 2.25 tins

Mine are 13g protein x2.5 servings for the 6 ouncers, making 12oz 65g protein, close enough I figure

**buff_tat2d_chic** · 07-29-2003, 12:53 AM

Originally posted by LawMan
As for protein, I get all I need of that from the Tuna, which is much cheaper than protein powders.

You can get protein powder for about a $1.00 (or less) per serving...that isn't cheaper than tuna. And I don't care what'cha say...taste has to count for something not to mention the consistency.

Look around, I bet you will find some powder to give you some variety, dude.

**LawMan** · 07-29-2003, 03:53 AM

Ok Guys and gals, I'll back down and check powders out again.

But if you blend the tuna (yes 2 cans), with about 100ml of liquid initially, it becomes a really smooth liquid so easy to swallow. Then add another 400ml to make it thin. It's actually thinner than the powder shakes.

With orange juice, the tuna flavour disappears, and you are just drinking orange juice to your palette.

In addition, the other advantage is that it's a solid of sorts, helping the working of the colon/bowel; as too much non-solid foods will end up with a not so healthy colon/bowel; and will need some psyllium husk fibre to compensate.

I like the oats/wheat biscuits/rice ideas but I better get a grinder, as I'll vomit from the solid rice bits; and they'll all soak up the liquid if given some time, making the shake very thick.

The fruit idea's are no good for the complex carbs, so they're out.

For now, I'll try the wheatabix/tuna drunk straight away so the wheat doesn't puff up. 2 wheat biscuits come to about 50g low GI carbs, which is good.

**Jodi** · 07-29-2003, 04:30 AM

Your one sick individual.

And people think I'm weird for drinking flax oil.

**DaMayor** · 07-29-2003, 06:49 AM

Originally posted by Jodi

Your one sick individual.

And people think I'm weird for drinking flax oil.

What's wrong with drinking Flax Oil?

Hey LawDude, I've got two words for you...."Optimum Nutrition".

**LawMan** · 07-29-2003, 08:04 AM

come on jodi, be nice.

optimum nutrition. nice for the encouragement.

tried the weetabix x 2, with 1 can of tuna and water. very drinkable.

that's 35g protein. 50g low gi carbs + fibre.

That's a pretty good formula, and could beat most of these powder milkshakes out there. protein can be upped quite easily to 70g if need be, although the body will only take in 60g max at a time, so I'm told.

Anyone know how much carbs it can take in at a time, before peeing it away or storing as fat.

ps. I'm 190lb now and want to get back up to 224kb which I was before 1 year of heavy illness. (Cancer. erm.. went down to 165lb).

**hardasnails1973** · 07-29-2003, 09:47 AM

2 cans Tuna, diet coke with 1 cup cooked oats seperately is actually pretty good

**Jodi** · 07-29-2003, 09:59 AM

5 Pounds Optimum Nutrition 100% Whey = $25.00

Scoop mix with water, drink!

Way easier and I'm willing to bet alot tastier.

**LawMan** · 07-29-2003, 02:48 PM

Optimum Nutrition seems cheap which is good.
but...
per serving = 17g protein, 1g carbs, 0 fiber.

70g protein, 50g complex low GI carbs, 7g fibre sounds better, don't you agree?

so far the ultimate shake is still:
2 cans tuna, 2 wheat biscuits, 1 spoon flaxoil, 500ml water.

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