I developed my Breakfast Shake recipe while Training for the Elbrus Race (a mountain running race in Russia) 2010. I typically train for a couple hours in the morning on an empty stomach (my morning workout supplement drinks have little to no calories). I feel that breakfast shakes are the perfect way to replenish the nutrients burned during my exercise, and prepares me for the day.
Recipe for my breakfast shakes
1 Packet FullStrength or 2 scoops of protein powder
5 gm creatine
5 gm glutamine
5 gm BCAA powder
1 scoop Amazing Grass Energy Green Superfood Lemon Lime
1 tsp cinnamon
2 1/2 cups water
I blend it all up for a few seconds (pour while blender is on for less lumpy results). Awesome start to the day. I believe that if you make the change to breakfast shakes as your post-workout meal you’ll probably feel a boost in energy and motivation, and highly recommend you do not add a bunch of high-fructose fruit and other sweeteners, which could leave you feeling bloated and lethargic over the course of the day.
Breakfast shakes with more carbs
Some people would need additional carbs in their breakfast shakes, either because they’re training very hard (more than 2 hours per day) or doing massive weight training (splits or some type of strongman or powerlifting regimen). Sometimes you’re just starting out and need a transition from your standard American breakfast. I think for those people, you could add a banana, or handful of raspberries to your breakfast shakes and be fine. There is a lot of talk lately about cherries, but I haven’t had a chance to explore that.
The type of protein you use in your breakfast shakes can make a big difference too. I rotate around a bit depending on my phase of training. If I’m going low carb I prefer the BSN Syntha6. If I’m training fairly hard and need a little more balanced nutrition I go with FullStrength. If I’m training very very hard, especially if I’m doing two or more hours of cardio in a day, I like to include a Mass Gainer protein mix, with a lot of additional ingredients like fiber and slow release complex carbs.