First off, let me say that if you dont like chocolate and peanut butter, then this shake might not be for you (and you're weird!). But for the rest of you, heres whats in it.
12 onces of milk - You can use whatever milk you want, but I use Lactaid because I need to. Im sure most of you can figure out why so Im not gonna go into that here. Lets just say that drinking regular milk ends up pretty funny around my buddies, but not so funny with my fiance!
1 Banana - No explanation, just put it in there.
1 to 2 scoops of protein powder - Honestly, you can use chocolate or vanilla and itll taste great either way. I think chocolate edges out the vanilla, but vanilla is pretty damn good too. As far as protein powders go, I get mine from Costco. A 6 pound bag of CytoSport whey (80% concentrate and 20 % isolate) is 42 bucks, and as most of you know, thats whey cheaper (HA HA, GET IT!) than just about anywhere.
Cinnamon - You can add as much as you want, but it really does add to the flavor. I personally shake a good amount into it. Its said that cinnamon helps with inflamation. It might, it might not. I dont really care if it does or doesnt, it tastes good and its not gonna add anything bad, so its going in.
Peanut Butter - I throw a decent sized spoonful in there. Again, the amount you will use depends on your personal taste and fitness goal. I used to buy more expensive peanut butter, but I go through it so fast that it got to be too much money just for peanut butter! Just buy real peanut butter, not that weird peanut butter "spread" stuff. Dont buy it for your kids either, stuff is junk!
Oat Meal - I like to use the Oat Fit or Oat Revolution brands and their Maple And Brown Sugar flavor. They come in single serving packets so it makes them easy to use. They come in packets as low as 100 calories also.
I put all the ingredients in a large cup in the order I listed them in. I do that because I use a Handy Blender, and that layering makes it easiest to blend. Trust me, if you dont want peanut butter caked to the bottom of your cup or stuck all up in your Hand Held Blender, do it this way. Or use a real blender, whatever.
Anyway, there it is, the most awesome post workout shake ever created. Trust me, it is definitely not a low calorie diet shake, but after a hard training session, thats not what you need anyway. It will however give you everything you need to kick start the recovery process though, and that goes a long way. So if you train hard, and you make this shake, your taste buds and your muscles will thank you. Enjoy!