Protein Shake for P90x Phase I
- Carbohydrate 91.6551 g
- Cholesterol 89.54 mg
- Fat 3.9018 g
- Fiber 6.28399988412857 g
- Protein 80.0911 g
- Saturated Fat 0.41757 g
- Serving Size 1 1 Serving (720g)
- Sodium 310.02 mg
- Sugar 85.3711001158714 g
- Trans Fat 3.0089 g
- Calories 764 calories
Step-by-step
- Combine all the ingredients in a blender.
- Blend until smooth.
Throwing frozen berries and dry protein powder directly into a stagnant pool of warm liquid guarantees a clumpy, uneven suspension. Achieving a truly homogeneous texture requires managing the hydration rate of the protein isolates while mechanically shearing the fruit fibers. Whey protein powders contain globular proteins that rapidly absorb water; if liquid is added too slowly, hydrophobic regions agglomerate into stubborn dry pockets.
Pouring the skim milk into the blender pitcher first establishes a liquid vortex before adding the 1.5 scoops of protein powder and 1/2 cup of ice. Operating the blades at high speed for 45 to 60 seconds generates sufficient shear stress to shatter ice crystals and liberate pectin from the berries, creating a stable colloidal suspension that delays phase separation. Bananas introduce natural starches that increase viscosity, acting as a thickener without altering the protein-to-carbohydrate ratio.
Freezing this mixture for later consumption alters its physical structure significantly, as ice crystals expand and break cell walls further. Thawing requires vigorous re-blending or shaking to reintegrate the separated liquid phase. Swapping skim milk for plant-based alternatives alters the viscosity due to differing fat and protein contents.
