rob riches

gold standard 100% whey protein(vanilla)

For the ultimate milkshake-thick shake, try this - 2 scoops @TEAM_Optimum vanilla whey in a blender along with 1/2 cup of cottage cheese, 6 oz almond milk. 2 Tbspn almond meal (ground almond powder). 2-4 ice cubes, 6 oz liquid egg whites, add water to preferrence for thickness.

(the key ingredients are the cottage cheese and almond meal).

Chocolate Mud-Pie Shake. Like your shakes thick like a milkshake but without all the extra calories!!! Give this recipe a try...

Add the following into a blender:

3 ice cubes
Scoop of chocolate whey (I use ON Gold Standard)
2 tbspn of coconut flakes
1/2 cup of cottage cheese
4 tbspn of bran
2 tbspn of quinoa flakes
1 tbspn of almond butter
6-8oz of cold water (it makes a difference using cold water!)
A handful of organic blueberries

And blend for 30 seconds.


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Always on the go but want to eat clean? Then try making this little high-protein, low carb snack, that can be made in minutes and taken anywhere.

Here's what you need to make 3 servings:

12 egg whites
2 scoops of chocolate whey
1 pack of 'amazing meal' superfoods
1/2 cup raw organic coconut shavings
2 tbspn natural peanut butter
1 small pot of coconut yogurt
Handful of carob chips
Handful of organic rasins
1 tbspn of finely ground decaf coffee
3 tbspns of organic steel cut oats
2 tbspn of wholewheat

Mix everything together in a large bowl and microwave for 3 minutes on high, mixing well again then microwave for a further two minutes.

Alternatively, separate onto 6 portions, and cook as pancakes using raw coconut oil.

Simple, nutritious, & great tasting!
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Post-Workout Shake: 1 scoop Hydrowhey (fastest acting whey protein. cookies & cream), 1 scoop 2:1:1 Recovery (whey & fast acting carbs. chocolate), 8oz liquid egg whites (complete amino acid profile), 2 tbspn cottage cheese (highest source of non-meat protein, & casein for slower releasing aminos), 1/2 banana (fast-acting, simple sugars for glycogen resynthesis), and sprinkle of cinnamon for inflammation reduction and an added kick of flavor!!!