You need a blender for this.

3/4 cup frozen blueberries (chock full of nutrients, known as a "super food")
1 cup skim milk (another "super food")
1 chopped up banana
1 serving of raspberry yogurt (another "super food")

Blend these all together. It is pretty much the perfect start to a day in terms of macronutrients, flavor(most important for a guy like me), and a good blend of vitamins and minerals.

Yummyness ensues! Make sure you bring a tooth brush, though. The blueberries stain your teeth and leave them pretty dirty.

My wife eats a similar breakfast. She does the same thing but uses vanilla whey instead of the yogurt. She loves it.:tu:

Alternately: you could mix up a scoop of protein powder and 3/4 cup of sugar. The vitamin profile wouldn't be as robust but the macros are about the same.

Alternately: you could mix up a scoop of protein powder and 3/4 cup of sugar. The vitamin profile wouldn't be as robust but the macros are about the same.

fructose is not the same as table sugar and there's lots of fiber in there.

fructose is not the same as table sugar and there's lots of fiber in there.

Not sure I see your point. How is fructose different than sucrose or dextrose and what does it have to do with my comment? The fiber part I get.

I routinely use a PWO shake with 45g protein and 60g dextrose. This fruit concoction seems to have similar macros with a lot more beneficial characteristics. If I had access to a blender post-workout, I'd try it.

Not sure I see your point. How is fructose different than sucrose or dextrose and what does it have to do with my comment? The fiber part I get.

I routinely use a PWO shake with 45g protein and 60g dextrose. This fruit concoction seems to have similar macros with a lot more beneficial characteristics. If I had access to a blender post-workout, I'd try it.

From what I have learnt from SwoleCat, dextrose is ideal for PWO because it is the highest GI sugar you can get - i.e. you get the glycogen back to your muscles ASAP after a workout.

You don't want that at other times of the day because the excess glycogen would go straight to fat.

Not sure I see your point. How is fructose different than sucrose or dextrose and what does it have to do with my comment? The fiber part I get.

I routinely use a PWO shake with 45g protein and 60g dextrose. This fruit concoction seems to have similar macros with a lot more beneficial characteristics. If I had access to a blender post-workout, I'd try it.

It's different in that it wont give you a blood sugar spike like table sugar and especially dextrose. If you care about spikes that is.

I guess it has nothing to do with your comment if what you do is just count grams of sugar or macros. Don't bother with it PWO if you are using dextrose for a spike. You know all this already.

I make a fruit smoothie with yogurt usually before bed but with less carbs and more protein and some fat. Keeps me from raiding the cookie jar.

fructose is not the same as table sugar and there's lots of fiber in there.

Doesn't fiber pretty much get destroyed if you blend the fruit?

Doesn't fiber pretty much get destroyed if you blend the fruit?

It might break it down some but it will be far from being destroyed. If you are concerned about breaking down fiber before eating you are going to have to stop chewing your food.:D

Not sure I see your point. How is fructose different than sucrose or dextrose and what does it have to do with my comment? The fiber part I get.

I routinely use a PWO shake with 45g protein and 60g dextrose. This fruit concoction seems to have similar macros with a lot more beneficial characteristics. If I had access to a blender post-workout, I'd try it.

Fructose is lower GI, so insulin wouldn't spike as much. Also, fructose tends to replenish mostly liver glycogen, where things like dextrose or maltodextrin will do more for muscle glycogen.

PWO, muscles probably need more glycogen refilling than the liver.

Since you are in a fasted state overnight, your liver will release glycogen to fuel the body, which is a good reason for fruit in the AM.

Fruit however isn't solely full of fructose. It has sucrose as well.

Also, the fiber in fruit PWO might slow down absorption a bit over dex/malto.

Probably for most of us, this doesn't make a huge difference. It's like the last 5% of the nutritional optimization.

I'm not a fan of the original smoothie, though. I'd rather get a bit more protein into my breakfast, so I'd swap the milk for protein powder. Cottage cheese is also a protein option to blend, or even yogurt (although that brings the sugar back from the milk).

I don't think I'd personally take that much fruit in at once at my size. I do often do a couple of scoops of protein with a cup of frozen blueberries. Maybe one scoop of milled flax. If I'm trying to gain, I'll also add in .25 to .5 cups of oats.

I also blend in 1/2 cup of spinach or broccoli :) Tart fruit pretty much hides the taste, and it's a good way to sneak in a vegetable serving. Dluc doesn't like my idea on this :D

I also blend in 1/2 cup of spinach or broccoli :) Tart fruit pretty much hides the taste, and it's a good way to sneak in a vegetable serving. Dluc doesn't like my idea on this :D

He's not alone on that one ;)

He's not alone on that one ;)

Have you tried it the way I said? He hasn't :)

oh man.. if I downed a bunch of high gi sugar first thing in the morning I would feel like total ass the rest of the day..
I would personally add some ground up oatmeal to that original shake.. it would give a diffrent texture

I also blend in 1/2 cup of spinach or broccoli :) Tart fruit pretty much hides the taste, and it's a good way to sneak in a vegetable serving. Dluc doesn't like my idea on this :D


I tried this for the first time last night...coulnt even tell the broccoli was in there :tucool:

I tried this for the first time last night...coulnt even tell the broccoli was in there :tucool:

Tell dluc! :)

oh man.. if I downed a bunch of high gi sugar first thing in the morning I would feel like total ass the rest of the day..
I would personally add some ground up oatmeal to that original shake.. it would give a diffrent texture

It's just about the perfect ration to replenish your liver and blood glycogen. I workout relatively early in the morning and this shake has given me more energy than ever.