[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:56:20 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:18:34 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:38:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:59:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 protein shake recipes – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Tue, 20 Dec 2011 06:00:16 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 Healthy Eggnog and Yummy Christmas Protein Shakes… Oh My! https://www.thehumantrainer.com/38healthy-eggnog-and-yummy-christmas-protein-shakes-oh-my/ https://www.thehumantrainer.com/38healthy-eggnog-and-yummy-christmas-protein-shakes-oh-my/#respond Tue, 20 Dec 2011 06:00:16 +0000 http://thehumantrainer.com/38healthy-eggnog-and-yummy-christmas-protein-shakes-oh-my/

During the holidays most people will starve themselves all day in preparation for a huge dinner. Studies show that eating a healthy low calorie breakfast,  lunch and snacks throughout the day can help keep your metabolism in check and prevent you from binging on high calorie foods at dinner.

These shakes make for a great snack or healthy Christmas dessert!

 

Healthy Eggnog!

canstockphoto11549346

Makes about 6 1/2 cups

Ingredients:

  • 3 large eggs
  • 3 large egg whites
  • 5.5 cups low-fat milk
  • .5 cups sugar
  • 2 tbsp cornstarch
  • Salt
  • 2 tbsp vanilla
  • ½ tsp ground nutmeg
  • * for alcoholic option add rum, bourbon or brandy to taste

Directions: In bowl, using a whisk, beat eggs and egg whites until blended; set aside. In heavy 4-quart saucepan, with heat-safe spatula, mix 4 cups milk with sugar, cornstarch, and 1/4 teaspoon salt. Cook on medium-high until mixture boils and thickens slightly, stirring constantly. Boil 1 minute. Remove saucepan from heat. Gradually whisk 1/2 cup simmering milk mixture into eggs; pour egg mixture back into milk in saucepan, whisking constantly, to make custard. Pour custard into large bowl; stir in vanilla, nutmeg, rum, if using, and remaining 1 1/2 cups milk. Cover and refrigerate until well chilled, at least 6 hours or up to 2 days. Sprinkle eggnog with nutmeg to serve.  

 

There’s one rule for these babies below! Blend until smooth. Pour. Garnish. Serve…

Smores Protein Shakes

Makes 2 servings

 Ingredients:

  • 2 Tbsp cocoa mix
  • 1 scoop vanilla frozen yogurt
  • 1 scoop of chocolate protein powder
  • 1/2 tsp cinnamon
  • 1 cup vanilla soy or almond milk
  • 1/4 cup ice cubes
  • 1 frozen banana
  • Garnish:  if you’re feeling naughty, marshmallow and graham crumbles  

 

Peppermint Chocolate Shake

Makes 2 – 1 cup servings

Ingredients:

  • 1/4 cup macadamia nuts, raw
  • 1 cup water or peppermint tea, chilled
  • 8 dates, pitted
  • 1/4 tsp sweetener
  • 1 scoop of chocolate protein powder
  • 1 tbsp cocoa
  • 1-2 drops peppermint essential oil or extract
  • 12 ice cubes

Blend the nuts, liquid, dates, sweetener, protein powder, and cocoa until smooth. Then add the rest of the ingredients and blend again.  

 

Chocolate Orange Protein Shake

 Makes 2 servings

Ingredients:

  • 1 cup ice
  • ½ cup almond milk
  • 2 tbsp. orange juice concentrate
  • 2 mandarin oranges
  • 1 tbsp. cocoa
  • 4 tbsp. chocolate protein powder  

 

Apple Pie Shake

 Makes 2 servings

Ingredients:

  • 1/2 cup frozen apple juice concentrate
  • 1/2 cup vanilla yogurt
  • 1 scoop vanilla protein powder
  • 1 1/2 tsp pumpkin pie spice
  • 1 cup ice
  • garnish: sliced apples and cinnamon  

 

Candy Cane Protein Shake

 Makes 2 servings

Ingredients:

  • 2 cups vanilla protein powder
  • 1/4 cup coconut milk
  • 2 Tbsp crushed candy canes
  • 1 cup frozen strawberries
  • 1 frozen banana
  • 1-1 1/2 cups ice cubes
  • garnish: peppermint (candy cane) crumbles optional: soymilk to thin out as needed  

 

Source: Good Housekeeping,  kblog.lunchboxbrunch.com

]]> https://www.thehumantrainer.com/38healthy-eggnog-and-yummy-christmas-protein-shakes-oh-my/feed/ 0 Food and Exercise: What to Eat Before and After Your Workout https://www.thehumantrainer.com/26food-and-exercise-what-to-eat-before-and-after-your-workout/ https://www.thehumantrainer.com/26food-and-exercise-what-to-eat-before-and-after-your-workout/#respond Tue, 08 Nov 2011 22:15:34 +0000 http://thehumantrainer.com/26food-and-exercise-what-to-eat-before-and-after-your-workout/

We all know that eating a healthy, balanced diet goes hand-in-hand with achieving our workout and weight loss goals, but it goes a little further than that.  The actual size, timing, and content of the meal or snack you eat directly before and after a workout can greatly affect your workout results. Eating the right foods at the right times before you work out is essential for keeping your energy and workout performance levels high, and your body in fat-burning mode. Eating right after a workout effects how well your muscles recover and rebuild.

PRE-EXERCISE

To avoid cramping and indigestion your goal should be to have fuel in your body from nutritious foods that are no longer present in your stomach at the time of your workout. Your pre-exercise meal or snack should be a 2:1 or 3:1 ratio of carbohydrates to protein (depending on the intensity or duration of your workout). Generally, the average woman needs 200 calories of food and 20 ounces of water 1 hour prior to her workout, and men need 300 calories and 30 ounces of water.

With today’s “on the go lifestyle”, eating appropriately before a workout can be quite a chore to schedule in.  Each person is different and has a unique digestive system so it’s important to get to know your body and how it responds to food before exercise. Eating before exercise can cause some to experience nausea, sluggishness, and muscle cramping while others will experience weakness, dizziness, and fainting if they did not eat beforehand. The best option for many people is to eat a meal 1-2 hours before your workout.  Remember that the larger the meal, and the more protein and fat it contains, the longer you may need to wait before exercising. (i.e. a large meal of 1,000-1,500 calories can take 4-6 hours to empty from the stomach).

If you don’t have time for a meal 1-2 hours before, eat a 100-300 calorie snack about 30 minutes before your workout. This snack should include fast-digesting, high glycemic index carbohydrates and very little fat and protein so you digest the meal quickly so the fuel is available for energy for your workout session.

Pre-workout Snack Suggestions:

  • Fruit and yogurt
  • Apple and Almonds (about 12 almonds)
  • Cereals (with more than 3 grams of fiber) and milk
  • Trail mix with nuts and dried fruit (no candy in it)
  • Hummus and raw veggies
  • Cottage cheese and fruit
  • Half a peanut butter or turkey/chicken sandwich on whole grain bread
  • Tomato or vegetable juice
  • Yogurt smoothie (with added protein powder, if desired)
  • Most protein/energy bars (look for 3-5 grams of protein, at least 15 grams of carbs)
  • High-glycemic fruits like pineapple, apricots, banana, mango, and watermelon
  • Sports drinks
  • Celery sticks with Almond butter

TIP: Most of this stuff is portable. Grab a ziplock or Tupperware and take it with you when you know you won’t have time to grab a bite!

POST-EXERCISE

20-60 minutes after your workout is the time when you should eat something, as it is when your muscles soak up nutrients most effectively. Protein is crucial in providing the amino acids that are needed for muscle rebuilding and recovery. Protein also can increase the absorption of water from the intestines to improve muscle hydration. Studies have shown that eating protein with carbohydrates makes the protein more effective.

Post-Workout Snack Suggestions:

  • Whey Protein shake with bowl of oatmeal
  • Turkey sandwich on whole wheat bread
  • Cottage cheese and cherry tomatoes
  • Bean burrito
  • Blueberries with a piece of string cheese
  • Four ounces of tuna on whole-wheat toast
  • Almond butter on apples
  • Hard-boiled egg
  • Milk shake or fruit smoothie
  • Chocolate Milk
  • Breakfast cereal with milk
  • Fruit salad with fruit yogurt

For more ideas check out Men’s Health: 5 Protein Packed Gym Snacks  

 

STAY HYDRATED

It’s important to stay well hydrated before, during, and after exercise. Dehydration can affect blood pressure, muscle contraction and relaxation and can also hinder weight loss efforts. Drink 17 -20 ounces of water 1-2 hours before you start to exercise, and drink during and after your workout to replenish lost fluid.

 

Don’t forget to take your vitamins!

To see our article on what vitamins to take for ultimate workout performance click here.        

]]> https://www.thehumantrainer.com/26food-and-exercise-what-to-eat-before-and-after-your-workout/feed/ 0 Stay in Shape AND have your Summertime Treat! – SUMMER PROTEIN SHAKE RECIPES! https://www.thehumantrainer.com/summer-protein-shake-recipes/ https://www.thehumantrainer.com/summer-protein-shake-recipes/#respond Tue, 23 Aug 2011 20:22:50 +0000 http://thehumantrainer.com/summer-protein-shake-recipes/

It’s always a little harder to stay away from yummy frozen treats on a gorgeous, hot summer day; here’s a few recipes that will keep you on track with your fitness and health, but give you a fun summer spin on your boring ol’ protein shake.

All you’ll need is a blender, and your favorite protein powder. Adjust the amount of protein powder needed to suit your nutritional and workout needs. I suggest crushing up some ice in the blender first to really make it thick, cold and creamy, enjoy!

 

CREAMSICLE:

  • 2 scoops of Vanilla protein powder
  • ½ cup orange juice
  • 
½ cup cantaloupe
  • Crushed ice

PINA COLADA:

  • 
2 scoops of Vanilla protein powder
  • ½ cup pineapple
  • 
¼ cup shredded coconut (unsweetened)
  • Crushed ice

COCONUT SHAKE:

  • 1/2 cup coconut milk
  • 1/3 cup berries of any kind
  • 1 scoop (5g) of Vanilla protein powder
  • 2 Tablespoons flax seed
  • 1/2 to 1 cup of water (you can use less if you want your shake to be really thick
  • Pinch of Splenda or another low-calorie sweetener to taste

STRAWBERRY ORANGE SHAKE:

  • 1 cup of orange juice
  • 2 drops of vanilla extract
  • 1 scoop of Vanilla protein powder
  • 1 handful of strawberries
  • 1/2 a banana

WATERMELON PROTEIN COOLER:

  • 1 cup seedless watermelon
  • Ice – 10 or more cubes
  • ½ cup of water or almond milk or skim milk
  • 1 scoop Vanilla protein powder
  • Pinch of a low-calorie sweetener to taste
 
 
Sources: www.bodysystems.ca, www.pimpmyproteinshake.blogspot.com

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