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From Fellrnr.com, Running tips
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* 2 cups fat free milk. This provides more protein and some very slow to digest carbohydrates.
==Variations==
I will sometimes use [http://go.fellrnr.com?id=35454X937677&xs=1&url=http%3A%2F%2Fwww.amazon.com%2FOptimum-Nutrition-Protein-Chocolate-Supreme%2Fdp%2FB002DYJ0M0 Casein ] [[Protein]] powder rather than whey as it is slower digesting. I have also started adding a tablespoon of flax seed oil, which blends in surprisingly well.
== Preparation ==
I mix this with a hand held blender. In cold weather I will heat the milk first, but you have to be careful not to cook the egg or kill the yogurt. As a bonus, you can soak spices in the milk for extra flavor. I use cinnamon sticks, cardamom, root ginger and black pepper.
