I have not blogged here for a while. I have stabalized my weight and increased my strength. Staying around 81 kg 15% bodyfat.
But today I have a recipe for my workout super-shake.
500g water
4 portions of frozen spinach
1 handfull cashews
2 handfull almonds
1 tsp salmon oil
1 tbs whey powder
4 prunes
500g quark (12.2% protien 1.5% fat)
1 banana
200g frozen rasberries
I share this with my wife as breakfast and workout snack.
135g Carbs (33%)
75g Fat (42%)
102g Protein (25%)
25g fiber
1623 KCal
It is a lot of calories, tastes good, and very healthy for recovery and muscle building. The fats are all “healthy” fats, being monosaturated from the nuts and omega-3 (high epa dha) from the fish oil. Antioxidant and antiinflamatory count is pretty high as well, and a pile dietary fiber.
I like the recipe. In particular I like the addition of spinach and almonds. Any others that you can share?
Comment by Lucian — 1 November 2010 @ 05:10