Of which 8 g sugars and 1.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Protein (whey) · Caffeine (coffee)
Allergens milk
Iced coffee protein frappé
The afternoon coffee swap that also counts toward your training.
Ingredients
- 200 ml (¾ cup) reduced-fat milk — for the frozen base
- 60 ml (¼ cup) cold espresso (2 shots)
- 40 g (1½ oz) vanilla or coffee protein powder
- 100 ml (½ cup) reduced-fat milk — extra, to add after freezing
Method
- Brew the coffee and let it cool completely before using — if it's hot, it starts thawing the base too early.
- Mix the milk, cold coffee and protein powder in a bowl until smooth.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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