Here's my recipe been using it for two years . Two cups quick oats , two scoops whey protein , two tbsp all natural peanut butter and one banana , adds up two about 1100 calories 70 grams plus protein and about 170 carbs , and some fat from peanut butter , o yea blend it for a couple minutes and five six ice cubes blend agian for a minute or so and you have a great pwo shake , my not be very convenient if where u work out is far but for me scents I have a home gym where I do most of my training very nice