Freedom Protein Shake

What do you do when every protein shake you try gives you sugar cravings?  If you’re like me, you create your own.

Yesterday, I was in the drug store, and I checked out the nutrition label on a national brand “lean,” shake. I didn’t have a lot of time because I was on the way to pick up my son, so I just looked at the carbs per serving.  You can imagine how shocked I was when I read 30 grams.  Thirty grams of cabs for a shake that is supposed to help you get lean?  Really?  I’m following a ketogenic nutritition strategy, and I eat 30 grams of carbohydrate over the course of an entire day, not just in my pre-workout drink.

Actually, I don’t even use a pre-workout protein shake unless I’m training or teaching very early in the morning.  Right now, I’m teaching 6:30AM sessions with another following at 8AM, so I need some protein beforehand.  I was just eating a hard boiled egg between classes, but I thought I could do better.  On top of that it occurred to me that my clients could use a good sugar free protein drink as well.

Note: I mention 3 different sweeteners here: Liquid Stevia, Erythritol, (Swerve) and Xylitiol (Made in the USA, not China.)  I find that 8 drops of stevia plus 1 teaspoon of Swerve tastes wonderful, but people are very individual when it comes to sweeteners.  You may want to borrow some from a friend, or buy the smallest amount possible when you are testing them out.  Remember, go easy as you can always add a bit more.

Here is the recipe:

Freedom Protein Shake

1/3 Cup Grass Fed Whey Protein Powder

1 Cup Coconut Milk (Unsweetened)

1Tablespoon Cocoa Powder (Unsweetened)

1/4 teaspoon Vanilla

8 Drops Chocolate Raspberry Liquid Stevia

or Erythritol or Xylitol to taste.

2 Ice cubes

Shake all ingredients in a shaker bottle.

Don’t forget to subscribe to get more recipes: more later, but now I’m off to my music lesson.

I’m back!  Note: instead of Coconut Milk, you can use 1 Tablespoon of heavy cream plus 1 cup of water.  This is a supplement, not a milkshake so it’s enjoyable, but never “irresistible.”

Author: Catherine

Catherine Gordon teaches small group personal training at Dance at the Dome: 251 B. Baretta St. in Sonora, CA. She is a Certified Nutrition Specialist, ACE Certified Personal trainer, and the author of the nutritional program: Sugar Freedom at www.sugarfreedom.com. She is also the author of "Keep the Change" Transform your body for good 2nd edition, at amazon.com. View all posts by Catherine