PWO Ice Cream

I've been playing with homemade protein ice cream post-workout.  So here's my notes and recipe for PWO (post-workout) ice cream.

1 cup whole milk

• Fat: 8g
• Protein: 8g
• Carb: 12g

1 cup cottage cheese

• Fat: 5g
• Protein: 26g
• Carb: 8g

1 cup goat milk kefir

• Fat: 8g
• Protein: 8g
• Carb: 10g

6 oz goat milk yogurt

• Fat; 4.5g
• Protein: 7g
• Carb: 7g

2 tablespoons cocoa

• Fat: 1g
• Protein: 2g
• Carb: 6g

66g sprout's chocolate whey protein powder (yes I use a scale)

• Fat: 1.5g
• Protein: 54g
• Carb: 3g

Before adding a sweetener other than what's in the protein powder, this gives me 28g of fat, 105g of protein, and 46g of carbs.  Here's where you have a choice.  For me, I shoot for about 100g of protein and 100g of carbs, so I do one of two things:  I either cook about 8 ounces of sweet potato and add that, or I add just under 1/4 cup of maple syrup.  1/4 cup of maple syrup is 53g of sugar, but maple syrup has a better glucose/fructose balance compared to normal table sugar.  Plus it tastes great.

Not up for the sugar bomb of maple syrup?  No problem.  Believe it or not, 8 ounces of finely chopped sweet potato cooked in a skillet with a tiny bit (like a teaspoon or so) of coconut oil will get pretty sweet tasting once it just barely starts to brown.  The 8 ounces (measured when raw) of sweet potato will provide a great source of about 50g of carbs to round off the shake to the 100g carb mark.

Whichever route you go, put all of it in a blender and blend until smooth.  This breaks up the sweet potato chunks and/or the cottage cheese chunks.  When you're done it should look like smooth, thick, chocolate milk.

Sorry, no picture.  But it's a blender.  You probably have one, right?

Make sure it's well chilled, and pour it in the Cuisinart ice cream maker. 

Don't go absolutely to the top on all the liquid measurements or it will overflow a bit while churning.  This is right at the limit for this size ice cream maker.  So when I say a cup above, I really mean 95% of a cup or so.   Or you can just let it overflow a bit...who cares?

Yumm.  In this picture it's about halfway done.  When it stops getting thicker and creamier it's done.  It will only get about the consistency of soft serve frozen yogurt.

Scoop the ice cream into a plastic container and store it in the freezer until your workout.  Workout REALLY hard and then enjoy some chocolate ice cream.

Is it paleo?  No.  Neither is the BCAA supplement I take before my workouts.  Neither is soap.  Neither is the automobile.  You see where I'm going?  If this has a place in your plan, enjoy.  If not, ignore.  If you're unsure, experiment and decide for yourself.

If you gain lots of muscle and set personal bests on a regular basis while eating this, please let me know.  If you get fat and break out with severe acne, well you should have known better than to eat ice cream!  What were you thinking?