Chocolate and Peanut Butter Protein Shake
Makes 1 serving

INGREDIENTS
1 scoop, about 30 g Whey protein isolate (Values for an unflavoured or lightly flavoured isolate. A concentrate or a blend carries more fat and carbohydrate at the same scoop.)
1 tbsp (15 g) Peanut butter (The kind that is peanuts and salt. Sweetened spreads carry more carbohydrate.)
2 tsp, about 6 g Cocoa powder
250 ml Skimmed milk
A handful Ice
A tiny pinch Salt

METHOD
1. Put the milk in the blender first, then the whey, cocoa, peanut butter and salt. Powder on top of liquid blends without clumping; the other way round it sticks to the blades.
2. Add the ice and blend for thirty seconds until there are no ice chips left.
3. Drink straight away. Whey shakes separate if they sit.

Contains milk and peanuts.
Most whey powders contain soya lecithin, which counts as soya. Check the tub.

RECIPE NOTES
The peanut butter is a third of the calories and nearly all of the fat. Leave it out and the shake drops a long way while keeping almost all its protein.
Skimmed milk rather than water adds a useful amount of protein. Semi-skimmed adds fat on top.

Full recipe: https://www.getfuel8.com/recipes/chocolate-peanut-butter-protein-shake
