[PolRoger]

I usually drink 2 or 3 protien shakes a day. They are very good for maintaining good blood sugar levels through out the day. I'll have one for breakfast and then again later for a mid-morning and mid-afternoon snack/meal. They are also excellent post work out to help in building up lean body mass. However my recipe is lower in sugar/carbs ...

-1 cup skim milk
-1 cup water
-2 scoops protien powder mix (usually 100% whey)
-1 cup fruit
-Blend in blender.

You can also substitute using just 2 cups of water or just 2 cups of skim milk (the milk is just adding to the total carbs of the drink).

There are lots of different shake combos...
Chocolate powder and bannana
Chocolate and strawberries
Vanilla powder and strawberries
vanilla and peaches
vanilla and blueberries or mixed berries

You can use frozen fruit (they sell it by the bag at Kroger/Costco) as kind of like ice cubes to cool the shake down.

Sometimes I'll just mix up the vanilla or chocolate shake without adding in the fruit and I'll just eat one apple, or one pear, or one peach, etc. along with the shake.