S B Coaches College
Tip of the Month
September 2007

Smoothies and shakes are a necessity post training but also make great snacks or desserts, check out some of our favorites in this month's tip of the month:

Brain Booster
½ c fresh or frozen blueberries
½ c raspberries
1 c pineapple OJ
½ c low fat vanilla yogurt
1 c ice

Muscle Builder
2 Tbsp Peanut Butter
1 banana
1/3 c whey protein
½ c fat free chocolate frozen yogurt
1 c fat free milk

Heart Helper
1 banana
1/c raspberries
1 Tbsp peanut butter
½ c non fat chocolate frozen yogurt
1 c fat free milk

Smooth Operator
½ c pitted cherries
½ c mango
½ c low fat vanilla yogurt
1 c pineapple OJ
1 c ice

Mood Maker
½ c blueberries
½ c mango
1 c pineapple OJ
1 c ice

Kleiner’s Essential Muscle Builder
1 c non fat milk
½ c calcium fortified orange juice
1 Tbsp honey
¼ c frozen strawberries
1 tsp Omega-3 Brain Booster powder

378 calories
54g carbs, 36g protein, 2g fat, 1g fiber

Kleiner’s Muscle Formula Plus
24g isolated whey protein
1 c frozen strawberries
1 medium banana
1 c non fat vanilla soy milk fortified w/ calcium and vitamins A&D

436 calories
86g carbs, 27g protein, 0g fat, 8g fiber

 The last two recipes are from sports nutritionist, Susan Kleiner

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