read this is one of the best post-work out shakes. I made some changes to it.

3/4cups soy milk light or skim milk (less calories, same ammount of protein than using regulars)

1 egg beater or egg white equivilent of 1 egg beater

3/4 strawberries, blue berries, any kind of berrie, has anti oxidents, or light yogurt.


this gives you somewhere in the range of 300calories, 25grams protein, 5 or less grams of fat and 20 or more carbs.