Customize A Protein Shake

1. Select the base of you drink, basically the liquid you want. A good selection or "bases" are water, milk, soy milk, skim milk, flavored water additives (such as crystal lite) or fruit juice.

2. Add whey protein powder. Typically you'll have Vanilla, Chocolate and Strawberry. Add a fruit or two to the mix for more flavor and a boost of vitamins and antioxidants. Bananas, Mixed Berries, Mango, Strawberries and blueberries will work well. Add any supplements you feel you may need such as Vitamin C, Glutamine and Creatine.

3. Mix in blender for 25 seconds, adding a few ice cubes to make it thicker, then blend for another 25 seconds.

4. Experiment until you find something (or somethings) you like. Then kick back and enjoy.

* Some people have their own special ways of personalizing their shakes, ask around for some good ideas.
* Its best to have your protein 30 mins before or after your workout.
* Be brave, even though mixing chocolate, banana, mango and blueberries may sound bad, some people actually find the taste quite refreshing.

Try not to add any sugars. You will have enough sweets with fruits or even the protein powders.