FeltovichFit Peanut Butter Banana Protein Shake

Ingredients

1. 2 scoops unflavored whey protein concentrate
   • I use whey protein concentrate instead of whey protein isolate for two reasons: (1) cheaper and (2) might be more effective at increasing glutathione (GSH).  If you’re lactose intolerant or prefer a more digestible protein, whey protein isolate might be better [1].
2. 1 scoop Swolly
   • Swolly contains Velositol, an amylopectin and chromium complex, which has been shown to increase muscle anabolism in the presence of low protein doses [2].  It doesn’t appear to be as efficacious when adequate protein is present, but there doesn’t appear to be any downside risk.  Feel free to omit.
3. 2 Tbsp fresh ground organic peanut butter
   • HEB (Texas Grocery store chain) has a grinding station in the bulk foods section, as do many grocery stores.  When I grind it myself, I know when it was processed and what went into it.  Plus, grinding is fun!
4. 1 organic banana or 1 cup of frozen organic bananas
5. ½ tsp organic vanilla extract
6. 1 Tbsp cocoa powder
   • It’s important to use a cocoa powder that hasn’t been “Dutch Processed,” which strips out many of the beneficial polyphenols [3].

Directions

Add ingredients to Ninja blender cup, blend, and either enjoy immediately or chill and drink later.  If using a fresh banana instead of frozen bananas, adding a few ice cubes before blending will help to chill the shake if you wish to consume immediately.

I usually consume after a workout or as a meal replacement for one of my five or six daily meals.  This recipe will provide more protein, calories, complex carbs, and fat than my go-to Chocolate Cherry Protein Shake [hyperlink to recipe].

[1] W. Brink, “Whey Q&A!,” in BrinkZone vol. 2025, ed, 2014.

[2] T. N. Ziegenfuss et al., “Effects of an amylopectin and chromium complex on the anabolic response to a suboptimal dose of whey protein,” Journal of the International Society of Sports Nutrition, vol. 14, no. 1, p. 6, 2017/02/08 2017, doi: 10.1186/s12970-017-0163-1.

[3] W. Brink, “The Science Of Bomb Proof Coffee/AlphaJoe Coffee,” in BrinkZone, ed, 2021.