The Whole Story on Protein

Thick and Frosty Milk Shake

Here's a thick and tasty milk shake recipe from the new Nancy Clark's Sports Nutrition Guidebook, Fourth Edition (2008). The shake is tasty carbo-protein combination and makes a welcomed recovery food.

The instant pudding adds a thick texture; the ice cubes make it frosty and refreshing. It's a healthful alternative to standard milk shakes made with ice cream and an enjoyable way to boost not only your protein and calcium intake, but also reduce post-exercise muscle soreness.

By varying the flavor of the pudding (vanilla, lemon, chocolate), you can create numerous variations. You can also add fruit (preferably frozen chunks) for extra nutritional value.

Note: The shake thickens upon standing; you can add more (or less) pudding mix, depending on how thick you like your shakes. If there are pieces of ice cubes remaining in the shake, worry not-they'll just keep the beverage cool.

  • 1 cup milk, skim or lowfat
  • 1/4 cup instant pudding
  • 1/4 cup powdered milk
  • 3 ice cubes
  • Optional: 1/2 to 1 cup (frozen) fruit chunks
    Place all ingredients in a blender, and blend until smooth. Yield: 1 serving

Nutrition Information : 280 total calories; 55 g carbohydrate; 15 g protein; 0 g fat

Reprinted with permission from Nancy Clark's Sports Nutrition Guidebook, Fourth Edition (Human Kinetics, 2008) 


Campbell W, Leidy H (2007). Dietary protein and resistance training effects on muscle and body composition in older persons. J Am Coll Nutr 26, 696S-703S.

Green MS, Corona BT, Doyle JA, Ingalls CP. Carbohydrate-protein drinks do not enhance recovery from exercise-induced muscle injury. Int J Sport Nutr Exerc Metab. 2008;18(1):1-18.

Luden ND, Saunders MJ, Todd MK. Postexercise carbohydrate-protein-antioxidant ingestion decreases plasma creatine kinase and muscle soreness. Int J Sport Nutr Exerc Metab. 2007;17(1):109-23.

Nancy Clark MS, RD counsels casual exercisers and competitive athletes at Healthworks, the premier fitness center in Chestnut Hill, MA (617-383-6100). Her NEW 2008 Nancy Clark's Sports Nutrition Guidebook 4th Edition, and her Food Guide for Marathoners and Cyclist's Food Guide are available via
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