alright so protein shakes are great and all, but sometimes I get sick of them, so i put my protein to better use
all you need:
1 scoop of ON's whey or casein protein (casein works better since it fills you up more and for longer, also chocolate flavour works best) - 130 calories, 24 grams of protein
1 TBSP of All natural peanut butter - 90 calories, 8 grams of fat (EFA) , 4 grams of protein, 1 gram of fiber
2 slices of whole wheat or whole grain bread - 90-130 calories, 4-5 grams of protein - 3-5 grams of fiber (depends on the bread)
alright so what I do is i put 1 table spoon of all natural peanut butter into a small cup, along with the scoop of whey protein. then I add some water, just enough so that the protein and peanut butter mix up to form a thick pudding like consistency. after that just get the goodness from the cup and spread it onto some bread, the final results the way I make it has the following nutrition facts:
300-310 calories
32 grams of protein
8-10 grams of fat (8 from the peanut butter)
24 grams of carbs
5 grams of fiber
alright so as you can see this sandwich makes a pretty well balanced meal. its high in protein, it has a moderate ammount of good essential fatty acids from the peanut butter (I dont get why fat gets such a bad rep, its good in moderation plus it aids towards saiety), its got a good ammount of complex carbs, and it has a nice 5 grams of fiber.
this sandwhich i also find makes an exellent substitute for a protein bar plus it has over 1 gram of protein for every 10 calories, thats a good ratio. Also as I said before, casein protein works best since casein protein is slow digesting , anti catabolic and keeps you fuller for wayy longer than whey.
give this recipe a try and tell me what ya think
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