This shake can be made about 45 minutes prior to your workout. It has just the right amount of carbs for quick energy and proteins for longer lasting energy and muscle repair. If you're workout exceeds an hour you can always drink more during. It's easy on the stomach too.
6 oz plain, no sugar added soy milk
1 tablespoon natural peanut butter
1 heaping scoop whey protein powder (vanilla works best)
1 tablespoon chocolate syrup (low sugar)
2-4 ounces black coffee
2 tablespoons cooked oatmeal
ICE (enough to thicken it to your liking)
Start with the liquids, add the PB and protein powder and blend, then add ice and blend until smooth. Store any extra for post workout.