Ilana's Super Shakes

Thanks to protein supplements, an appropriate amount and quality of protein is easy and convenient to shake up for quick recovery after a hard work out.

Here are a couple of delicious protein shake recipes to enjoy. The frappe-latte makes a nutritous snack or meal supplement and the margarita is perfect for recovery with the optimal carbohydrate and protein mix incorporated to resynthesize your glycogen.

Frappe-latte-coffee-fix ILANA�S TAKE : snack time- get your coffee fix with nutrients

(This makes 2 servings of 8oz each)

� cup part-skim ricotta cheese

2 T low fat plain yogurt

1 T slivered almonds

2 tsp choc whey protein powder

2 tsp ground flaxseed

� tsp finely ground coffee

6 - 8 ice cubes

Per serving = 210 calories, 15g protein, 15g carbs, 10 g fat, 2 g fiber, 135g sodium

In the Lime Light ILANA�S TAKE : Healthy alternative to a margarita

(makes a 12 oz serving)

� cup lime concentrate

� cup water

1 T low fat vanilla yogurt

1 banana

� cup vanilla whey protein powder (1 scoop, or ~110 cals)

4- 6 ice cubes

Per serving = 313 calories, 17 g protein, 50g carbs, 3g fat, 4g fiber, 100g sodium