Protein shake/smoothie that holds up without ice/frozen stuff?

[kcadams1980]

I work out in the early AM (my hospital has a fantastic fitness center - I take advantage and get ready for work after), so prep my lunch/snacks/etc the night before. I feel like I need more protein in my diet but I'm running around on the floor so much I can't always eat everything I bring... I'd like to make some sort of protein "drink" the night before that won't be completely gross if not icy/super cold (I have to stick my lunch kit in the locker while I'm working out/getting ready. It's a pretty good walk from the gym to the main hospital where I work, so something I could drink on the way would be ideal. 

BTW, I've never used protein powder before, have no idea what to do with it, but y'all who have feel free to chime in!

Thanks 🙂

[Dominique]

You may want to consider protein bars like Quest, or make your own.

Here is what my "mini-bars" look like:

It’s the same recipe as in the above link, except that I’ve added 15 g of cocoa powder (great for taste!). Three of my "mini-bars" are the equivalent of one standard Quest bar (60 grams). It’s an easy option if you are on the move, and you also get a lot of fiber with them.

[Ukase · Accepted solution]

Let me say this - I can relate to that feeling of having to be "everywhere" and not being able to make the time to eat a proper meal. My previous role - my boss finally forced me to sit and eat, but I was on a 5 meal plan - so two of my meals had to be something I could pop in my mouth quickly, or drink. 

Protein powders are a great way to supplement. I do NOT recommend any kind of protein bar, neither store bought, nor homemade. The reason is because protein is best consumed in actual food. If you've got time to wolf down a protein bar, you probably have time to wolf down a sandwich or something similar as well. 

So - protein smoothies. They come in various forms - all of them are expensive, per serving. The cheapest I've seen is about 90 cents per serving, with most traditional protein powders varying from 20 to 30 grams of protein per serving. However - you've got to be very smart and diligent when it comes to picking out a powder. Some companies have lost class action lawsuits for "spiking" the amount of proteins in their mix with incomplete proteins. (Beans are not a complete protein, yet the packages always say X grams of protein per serving, right?) 

Optimum Nutrition is one of the more reputable companies out there, so that's what I would recommend - but to be honest, when it comes down to it, I get the cheapest ones. They've worked for me - but when I say that, I really have no way of knowing if it was the protein powder or the other proteins in my diet that came from eggs, beans, etc. Wal-mart generally has the cheapest protein powder around. Tastes okay - but at room temperature? I'm not so sure. 

I recommend - at least in the short run - to try it - Bolthouse farms. They have a couple different flavors, they're pre-mixed with a blend of whey and soy protein. Freeze it the night before, bring it with you that day, and it will thaw in your locker with no worries. I've often bought one, drank it and used the same bottle to freeze my own protein smoothie for the next day using the Body Fortress Whey Isolate (fewer calories than the concentrate) It has a good flavor - but it has artificial sweetener added. I've used the Gladiator Brand (Smoothie King) but it's expensive and the protein profile is not that good. 

Protein profile is a fancy term for saying what proteins are in a given mix. 

http://www.bodybuilding.com/fun/south12.htm

Bodybuilding.com has a nice review of various powders - but take them with a grain of salt - they sell protein powders in their store, so they may be biased. 

For best results, you'll want these amino acids listed on the package in your protein powder:

https://quizlet.com/7753849/9-essential-amino-acids-flash-cards/

Remember, this is a supplement to what you're already eating, so make sure you look at calories per scoop AND per serving, and the size of the serving. A powder that recommends 2 scoops for 45 grams vs a powder that recommends 1 scoop for 25 grams...well, they're different. They'll taste different, too. 

You can always go to GNC or Smoothie King, or other health stores and buy single serving packages until you find one you like. 

[kcadams1980]

Thanks for the detailed replies. My primary goals as far as muscle goes is to improve my preformance during runs, and lose about 10-15 lbs. I used to ONLY run (I actually like running, it's not something I was doing strictly for weight loss), 5x/wk, but have stalled out on my weight and am not getting any faster either. I'm concerned that on my weight training days I don't get to eat my breakfast quickly enough (sometimes I get paged as I'm actually walking to my dept from the gym, and have to respond ASAP), and that the "work" I've just done gets burned off. Make sense?

I will definitely try the bolthouse farms stuff - I've seen them in my local grocery store. 

[Ukase]

Are you in the habit of logging your food? I'm curious to know how many grams of protein you're getting on a daily basis. 

Also, I've never been a runner. But, I think there's a question that may give some insight. If you're trying to get faster, there's a method (or two) to getting this done. 

First, when you're running, you'll have a pace. I know when I run, it's more like a slow jog for the first 4/5 of the run, and then I try to run as fast as I can - but I don't run for pleasure or to "get faster". I do use the time to determine progress compared to the previous effort. 

So - when you're running, is it your lungs that can't handle your legs moving faster, or your legs running out of steam first? 

I think, in addition to any protein supplement, you might want to consider Creatine. It boosts brain function as well as allowing your muscles to squeeze out a few more reps. It may (or may not) be useful in helping your stamina while you run. (but, it does NOT work when Caffiene is a part of your diet) Also, Creatine can increase the volume of water your muscles hold, so you would likely weigh a few pounds more if you took it. (but, if helps you lose a few extra pounds by helping you build a little more muscle, it may be worth it in the long run) 

And, if you stop taking it, that "excess" water that got stored in your muscles - as you sweat, that will likely leave your system after a few days. 

When you weight train, ideally, you'll want to have had some carbs in your system to get you through the workout, and following the work out, you'll want a complex carb with some protein to refuel and rebuild the muscles. But, it doesn't have to be immediately after. (some think it does - but since you're not trying for Mr. Olympia, I think your regular diet will suffice. No need for immediate protein intake) 

And you might as well check out this article http://www.mensfitness.com/training/endurance/speed-conditioning-workout

[kcadams1980]

Yes, I'm logging all my food now. It's helped a lot (I used to eat really restrictively during the week then binge on the weekends, not great). My average daily protein intake is 117g/31% of total diet. 

And actually, I've dropped a few pounds already since getting the fitbit (it's almost been two weeks) - it was stagnant/ticked up a bit initially (I freaked out), but then got down 3lbs on Saturday... Mostly water retention I assume, but I'm thinking the integration of activity OTHER than running (weights) is helping me lose a little more. 

As for my runs, depending on my pace, I either burn out in the lungs (if I set a faster speed) or I'm burning out in my legs at 5-6 miles at a slow pace. I've never really had the CV endurance of a "natural" runner, but built up very gradually, and now I enjoy it. Since I run before work now, there's a time limit, so I can't do a super slow long run like I could when I was going after work. Not trying to do a marathon every morning, but getting a little over 4 mi in my allotted time would be a good motivator! 4 is pretty much my max at this point. 

[BWright1175]

What I do is pack my lunch in a soft cooler type zipped lunch box/bag, along with a couple of frozen thingies (they're plastic, filled with blue gel) that keeps everything cold.

Something that might suit you better is something like this, with a freezable insert that will keep your smoothie cold on its own.

Personally, I use this one, as I don't need the built-in cooling, and the storage containers are great!  I put 12oz of either Cashew or Almond milk in the shaker in the morning, then use the containers for the protein (to me, it tastes better if it's freshly mixed when I drink it around 9am, rather than mixing it at 5:30am when I'm putting my lunch box together).  The smaller one is perfect for a rounded scoop of protein powder (I use Gold Standard Whey protein), though the larger one would work if you use a powder that recommends 2 scoops.  And if you're into supplements, or take medications, etc, there's a pill storage compartment built into the lid of one of the storage containers.

[MyLabAmber]

I just started using the GNC Total Lean shakes last week and I'm very happy with them.  I put two scoops in a shaker bottle and then add water when I'm ready to drink.  No ice needed!  

http://www.gnc.com/GNC-Total-Lean-Lean-Shake-25/product.jsp?productId=41843496&cp=3593188.45670636.4...

I'm down 3 pounds and I've only been using them once a day as a meal replacement.  Slow and steady!  🙂

[DerrickS]

I second @Dominique's post. Quest Bars are really great and they only have a few grams of sugar, my recommendation would be the cookies and cream flavor.

I also like the chocolate mint flavor of Cliff Builder's protein bars, especially for the mornings. The flavor goes really well with coffee.