This is good and from Leigh P in the article
The Art of the Protein Shake. I was afraid to add the cod liver oil tho.
Starbucks Frozen Awake Shake
Ideal for breakfast — 220 Calories
8 ounces skim milk
1 scoop milk chocolate Metabolic Drive
1/2 teaspoon cocoa powder
1/2 teaspoon instant hazelnut coffee
1/2 teaspoon Splenda
1/8th teaspoon xanthan gum
1 teaspoon cod liver oil
1 cup of ice
from same article
Oatmeal Chocolate Cookie
Ideal for pre-workout — 260 calories
6 ounces Calorie Countdown milk product (low carb, low calorie milk substitute)
1 teaspoon sliced almonds
1 scoop milk chocolate Metabolic Drive
1 1/2 tablespoons oatmeal, cooked and cooled
2 packets Stevia
Donkey Kong
Ideal for post-workout — 290 Calories
6 ounce skim milk
1 scoop chocolate Surge
1 small ripe Banana
Peanut, Peanut Butter
Ideal for bedtime — 325 Calories
Peanut, Peanut Butter
7 ounces 2% milk
1 tablespoon PB2, powdered low-fat peanut butter
1 tablespoon natural peanut butter
1/2 scoop milk chocolate Metabolic Drive
1/2 teaspoon Splenda
1/8th teaspoon xanthan gum
3 capsules ZMA Either take with the shake, or be "hardcore" and open the capsules to mix the powder in the blender with other ingredients.