Skinny Girl's Quest for Muscle

Skinny Girl's Quest for Muscle
Recipe: Pepped Up Protein Shake

This is a delicious way to dress up the boring protein shake and get an added Omega 3 bonus (check out the Omega 3:Omega 6 ratio(1)):

Double-Chocolate Peanut Butter Protein Shake

1 cup non-fat milk
1 cup ice cubes
1 scoop vanilla protein powder
2 heaping tablespoons cocoa
2 tablespoons creamy peanut butter

Whirl in the blender & enjoy!

Nutrition Information (Estimate Only):

Calories | 426.5 kcal
Protein | 42.7 g
Carbs | 29.1 g
Fiber | 6.8 g
Starch | 1.5 g
Sugars | 1.3 g
Fat | 19.7 g
Caffeine | 12.6 mg
Water | 457.5 g
Ash | 4.6 g

Vitamins & Minerals
Vitamin A | 499.4 IU 21%
Retinol | 150.1 µg
Alpha-carotene | 0.0 µg
Beta-carotene | 0.0 µg
Beta-cryptoxanthin | 0.0 µg
Lycopene | 0.0 µg
Lutein+Zeaxanthin | 6.2 µg
Folate | 59.9 µg 15%
B1 (Thiamine) | 0.2 mg 23%
B2 (Riboflavin) | 0.6 mg 53%
B3 (Niacin) | 4.6 mg 33%
B5 (Pantothenic Acid)| 1.3 mg 26%
B6 (Pyridoxine) | 0.3 mg 24%
B12 (Cyanocobalamin) | 1.1 µg 44%
Vitamin C | 2.7 mg 4%
Vitamin D | 98.4 IU 49%
Vitamin E | 2.0 mg 14%
Beta Tocopherol | 0.1 mg
Delta Tocopherol | 0.2 mg
Gamma Tocopherol | 2.7 mg
Vitamin K | 0.4 µg 0%
Choline | 22.9 mg 5%
Calcium | 544.2 mg 54%
Chromium | 0.0 µg 0%
Copper | 0.8 mg 91%
Fluoride | 169.7 µg 6%
Iron | 3.4 mg 19%
Magnesium | 200.1 mg 63%
Manganese | 1.0 mg 58%
Phosphorus | 580.7 mg 83%
Potassium | 1164.2 mg 58%
Selenium | 21.0 µg 38%
Sodium | 327.7 mg 22%
Zinc | 3.0 mg 38%

Amino Acids
ALA | 0.5 g
ARG | 0.5 g
ASP | 1.0 g
CYS | 0.1 g
GLU | 4.4 g
GLY | 0.3 g
HIS | 0.8 g
HYP | 0.0 g
ILE | 2.4 g
LEU | 4.2 g
LYS | 3.4 g
MET | 0.8 g
PHE | 1.5 g
PRO | 1.1 g
SER | 0.7 g
THR | 2.4 g
TRP | 0.7 g
TYR | 0.6 g
VAL | 2.4 g

Fats
Saturated | 4.2 g
Monounsaturated | 12.9 g
Polyunsaturated | 2.1 g
Omega-3 | 1.0 g
Omega-6 | 1.4 g
Trans-Fats | 0.0 g
Cholesterol | 6.9 mg
Phytosterol | 0.0 mg


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Footnotes
(1) Use Smart Balance peanut butter to obtain the Omega 3:Omega 6 ratio in above nutrition information.
Brands used for nutrition information:
Syntrax Nectar Sweets Vanilla Torte Protein
Smart Balance Peanut Butter