My staple morning shake consists of, and this is quite lame compared to what i read here.
100Gram Oat bran
200ml Skim milk
200ml Water
28 Gram Whey, vanilla or choc
1 frozen banana
1 table spoon of Raw ground cocao, NOt the stuff you make hot chocolate with, this is completley unprocessed and just roasted. Its a great anti oxidant and if i eat it alone it tastes crap! dont mistake this for hot chocolate or anything like that
that gives me about 41Gram protein/88gram carb/10gram fat
I blend the oat bran/milk/water /cocoa/banana till smooth then add whey and blend for a few seconds more.
Down it all while i swallow my vitamins in between gulps