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Why not make your own?
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DO IT YOURSELF: MAKE YOUR OWN PROTEIN SHAKE
Protein is important for any elite athlete, but you don’t need to go out and spend a fortune on specialist supplements. Plenty of everyday supermarket products contain good levels of protein and it’s even possible to make your own home-made protein energy shake for a fraction of the cost, explains EIS Nutritionist Karen Reid…
Weighing Up The Competition
The following table provides an indication of the nutritional qualities of a range of supermarket products.
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Product
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Calories
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Protein (g)
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Fat (g)
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Carbohydrate (g)
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Frijj
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340
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17.5
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5.0
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56.5
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Build up + 200ml Skimmed milk
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230
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15.1
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4.0
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33.1
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Large McDonalds Milkshake
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469-501
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14.0
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7.1-9.1
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84.7-94.8
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500ml skimmed milk with Crusha or Nesquik
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280
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19.5
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1.0
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48.0
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Sainsbury's "Be good to yourself" chocolate Milkshake (500ml)
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290
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26.5
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2.5
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40.0
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Sainsburys Strawberry Yoghurt Smoothie (250ml)
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215
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6.8
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4.8
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34.0
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Yop drinkable Yoghurt (400ml)
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328
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10.8
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4.0
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62.0
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Values are per serving
Boosting Protein Content
Did you know that skimmed milk powder is a great source of the high biological value milk proteins casein and whey? It costs around £1.00 for a 200gm tub and can be mixed with cereals, porridge, shakes, yoghurt, sauces and fresh milk to increase the protein content of your foods. If your protein intake is lower than recommended, why not make your own home-made protein energy shake.
Homemade Protein Energy Shake
Ingredients
- 50g dried skimmed milk powder
- 500mls fresh milk
- Milkshake powder
Method
- Mix the dried skimmed milk powder into a smooth paste with 100mls of the milk.
- Put all the ingredients into a hand blender and blend until frothy.
Benefits
- An amazing 35gms protein and 99gms carbohydrate energy for just 81 pence!
- It also contains less than 1% fat when made with fully skimmed milk.
Alternative Suggestions
- Add a banana and some honey.
- Add fresh fruit such as strawberries, or frozen berry fruits.
- Add natural yoghurt for a thicker shake.
Nutritional Information
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Ingredients
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Cost
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Calories (Kcal)
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Protein (g)
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Carbohydrate (g)
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Fat (g)
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Dried Skimmed Milk powder 50g
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29p
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175
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17.5
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25.2
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0.3
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Fresh Milk 500mls
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26p
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170
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17.0
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25.0
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0.1
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Milkshake powder
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26.5p
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194
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0.7
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49.0
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0.8
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Total per pint
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81.5p
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539
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35.2
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99.2
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1.2
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Photography © Getty Images, Inc.
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