Originally Posted by
signal7
Are you gluten intolerant? If not then there really is no need to cut gluten from a good meal plan as you'll not be taking in an obscene amount of it anyway. Just the same though, PURE WHEY PROTEIN will contain no gluten and is entirely safe on a gluten-free diet. Occasionally, however, industrial processing may involve cross-contamination (the same machines that package whey protein may package wheat flour). If you have a gluten allergy, check the label and make sure it says "gluten free."
I'm not a fan of raw eggs personally since it only takes a couple minutes to cook them safely for consumption and eliminates the risk of salmonella poisoning. You should be getting enough protein from the shake post cardio that you don't need to add an egg. If your after the Omega 3,6,9 you can get just as good a dose from a flax seed or fish oil supplement. I'd save the eggs for consuming later during a mid-morning or pre-workout meal.
My post cardio shake is pretty simple as it's only 20oz of Smartwater, 2 scoops of Whey Protein, and 1/2 a cup of raw oats (I chop them down to almost a powder in my food processor in advance to make the shake less clumpy). I usually take my multi-vitamins and Omega supplements with the shake as well. I have my first "actual meal" of the day about an hour and a half later so I keep my post cardio shake light so I'm only giving my body enough food to refuel from the cardio strain. Too many calories post cardio gives me that "full/lazy" feeling.
My opinion is keep your shakes simple. The point of a post cardio or workout shake is to get a fast boost of protein to the muscles worked/damaged, it doesn't need to contain every vitamin and nutrient the body needs. Focus more on getting those in the solid foods you will be taking in. The less ingredients you require for you shake the less stuff you have to carry with you to the gym, the park, the pool etc. :)