Robocop retseptid Tai Kane toidulisanditest

Robocop protein shake recipes with Tai Kane supplements

Robocop recipes were a popular way of combining Tai Kane supplements in early-2000s Estonian bodybuilding circles. They were used systematically — a fixed amount of powder, a fixed liquid, into the blender, and you’re done. Below is the complete original list: 26 recipes with exact nutritional values, just as they were first written down.

Robocop shake base ingredients and measures

The recipes use two measuring scoops:

1 large measuring scoop (large scoop) = 8 g
1 small measuring scoop (small scoop) = 4 g

Serving weight reference for the products:

Protein No1 900 g bag — 1 large scoop = 20 g, > 6 g protein per serving
WDGP 1200 g tub — 1 large scoop = 30 g, > 10 g protein per serving
Glutaminpeptide 450 g tub — 1 large scoop = 22 g, > 8 g per serving
Original Amino Drink 1600 g tub — 1 large scoop = 34 g, > 12 g per serving
Creatine citrate 450 g tub — 1 large scoop = 42 g, > 14 g per serving
Whey Lemon Super 1800 g bag — 1 large scoop = 18 g, > 6 g per serving
Egg White Pro 800 g bag — 1 large scoop = 22 g, > 8 g per serving

Nutritional values of the ingredients per 100 ml

Nutritional values of the liquids (100 ml):

Skim milk: protein > 3.0 g, carbohydrates > 4.7 g, fat > 0.005 g, kcal > 31
Milk 2.5%: protein > 2.9 g, carbohydrates > 4.7 g, fat > 2.5 g, kcal > 52
Arctic Sport sports drink: protein > 0, carbohydrates > 8 g, fat > 0 g, kcal > 32
Water: nutritional value 0 kcal

Nutritional values of the Tai Kane powders (per 100 g of powder):

Protein No1: protein > 86 g, carbohydrates > 4.5 g, fat > 2.5 g, kcal > 378
Whey Drink Glutamine Peptide (WDGP): protein > 57.3 g, carbohydrates > 30.6 g, fat > 3.7 g, kcal > 391
Glutaminepeptide: protein > 81 g, carbohydrates > 15.7 g, fat > 0.1 g, kcal > 385
Original Amino Drink: protein > 42.5 g, carbohydrates > 48.8 g, fat > 2.5 g, kcal > 385
Creatine citrate: protein > 10.3 g, carbohydrates > 86.4 g, fat > 0.5 g, kcal > 394
Whey Lemon Super: protein > 80 g, carbohydrates > 4.5 g, fat > 3.0 g, kcal > 379
Egg White Pro: protein > 80 g, carbohydrates > 17 g, fat > 1.0 g, kcal > 398

Robocop recipes 1–26: all the combinations

Recipe 1
Ingredients: water 300 ml, Protein No1, Egg White Pro, 1 small banana.
Blend: water, Protein No1 > 1 large scoop, Egg White Pro > 1 large scoop, add the banana.
Nutritional values: protein > 32 g, carbohydrates > 27 g, fat > under 1 g, kcal > 240

Recipe 2
Ingredients: water 300 ml, WDGP, Egg White Pro, 1 small banana.
Blend: water, WDGP > 1 large scoop, Egg White Pro > 1 large scoop, add the banana.
Nutritional values: protein > 32 g, carbohydrates > 35 g, fat > 1.5 g, kcal > 289

Recipe 3
Ingredients: water 300 ml, Original Amino Drink, Egg White Pro, 1 small banana.
Blend: water, Original Amino Drink > 1 large scoop, Egg White Pro > 1 large scoop, add the banana.
Nutritional values: protein > 29 g, carbohydrates > 42 g, fat > 1 g, kcal > 294

Recipe 4
Ingredients: water 300 ml, Whey Lemon Super, Egg White Pro, 1 small banana.
Blend: water, Whey Lemon Super > 1 large scoop, Egg White Pro > 1 large scoop, add the banana.
Nutritional values: protein > 31 g, carbohydrates > 27 g, fat > under 1 g, kcal > 240

Recipe 5
Ingredients: skim milk 300 ml, Protein No1, Egg White Pro.
Blend: skim milk 300 ml, Protein No1 > 1 large scoop, Egg White Pro > 1 large scoop.
Nutritional values: protein > 40 g, carbohydrates > 19 g, fat > under 1 g, kcal > 240

Recipe 6
Ingredients: skim milk 300 ml, WDGP, Egg White Pro.
Blend in a blender: skim milk 300 ml, WDGP > 1 large scoop, Egg White Pro > 1 large scoop.
Nutritional values: protein > 41 g, carbohydrates > 30 g, fat > 1.5 g, kcal > 297

Recipe 7
Ingredients: skim milk 300 ml, Whey Lemon Super, Egg White Pro.
Blend in a blender: skim milk 300 ml, Whey Lemon Super > 1 large scoop, Egg White Pro > 1 large scoop.
Nutritional values: protein > 40 g, carbohydrates > 19 g, fat > under 1 g, kcal > 240

Recipe 8
Ingredients: skim milk 300 ml, Myoplex.
Blend in a blender: skim milk 300 ml, Myoplex > half a packet.
Nutritional values: protein > 30 g, carbohydrates > 25 g, fat > 1 g, kcal > 229

Recipe 9
Ingredients: skim milk 300 ml, Myoplex, banana 1 (small).
Blend in a blender: skim milk 300 ml, Myoplex > half a packet, add the banana.
Nutritional values: protein > 30 g, carbohydrates > 47 g, fat > 1 g, kcal > 317

Recipe 10
Ingredients: water, Myoplex.
Blend in a blender: water 500 ml, Myoplex > 1 whole packet, 76 g.
Nutritional values: protein 42 g, carbohydrates > 24 g, fat > 1.7 g, kcal > 279

Recipe 11
Ingredients: Arctic sports drink, Myoplex.
Blend in a blender: Arctic sports drink 300 ml, Myoplex > half a packet, 38 g.
Nutritional values: protein > 21 g, carbohydrates > 36 g, fat > 1 g, kcal > 237

Recipe 12
Ingredients: Arctic sports drink, Myoplex, banana 1 (small).
Blend in a blender: Arctic sports drink 300 ml, Myoplex > half a packet, 38 g, add the banana.
Nutritional values: protein > 21 g, carbohydrates > 58 g, fat > 1 g, kcal > 325

Recipe 13
Ingredients: Arctic sports drink, Whey Lemon Super.
Blend in a blender: Arctic sports drink 300 ml, Whey Lemon Super > 2 large scoops.
Nutritional values: protein > 28 g, carbohydrates > 24 g, fat > 1 g, kcal > 217

Recipe 14
Ingredients: Arctic sports drink, Protein No1, Egg White Pro.
Blend in a blender: Arctic sports drink 300 ml, Protein No1 > 1 large scoop, Egg White Pro > 1 large scoop.
Nutritional values: protein > 33 g, carbohydrates > 29 g, fat > 1 g, kcal > 257

Recipe 15
Ingredients: Arctic sports drink, WDGP, Egg White Pro.
Blend in a blender: Arctic sports drink 300 ml, WDGP > 1 large scoop, Egg White Pro > 1 large scoop.
Nutritional values: protein > 35 g, carbohydrates > 38 g, fat > 1.5 g, kcal > 305

Recipe 16
Ingredients: Arctic sports drink, Protein No1, Whey Lemon Super.
Blend in a blender: Arctic sports drink 300 ml, Protein No1 > 1 large scoop, Whey Lemon Super > 1 large scoop.
Nutritional values: protein > 33 g, carbohydrates > 25 g, fat > 1 g, kcal > 241

Recipe 17
Ingredients: Arctic sports drink, WDGP.
Blend in a blender: Arctic sports drink 300 ml, WDGP > 1.5 large scoops.
Nutritional values: protein > 27 g, carbohydrates > 37 g, fat > 2 g, kcal > 274

Recipe 18
Ingredients: Arctic sports drink, WDGP, banana 1 (small).
Blend in a blender: Arctic sports drink, WDGP > 1.5 large scoops, add the banana.
Nutritional values: protein > 27 g, carbohydrates > 59 g, fat > 2 g, kcal > 362

Recipe 19
Ingredients: Arctic sports drink, 2.5% milk, WDGP.
Blend in a blender: Arctic sports drink 250 ml, 2.5% milk, WDGP > 1.5 large scoops.
Nutritional values: protein > 34 g, carbohydrates > 46 g, fat > 8 g, kcal > 392

Recipe 20
Ingredients: Arctic sports drink, Original Amino Drink, Egg White Pro.
Blend in a blender: Arctic sports drink 300 ml, Original Amino Drink > 1 large scoop, Egg White Pro > 1 large scoop.
Nutritional values: protein > 31 g, carbohydrates > 45 g, fat > 1 g, kcal > 315

Recipe 21
Ingredients: Arctic sports drink, 2.5% milk, Protein No1.
Blend in a blender: Arctic sports drink 250 ml, 2.5% milk 250 ml, Protein No1 > 2 large scoops.
Nutritional values: protein > 41 g, carbohydrates > 35 g, fat > 7 g, kcal > 367

Recipe 22
Ingredients: Arctic sports drink, skim milk, Egg White Pro, Whey Lemon Super.
Blend in a blender: Arctic sports drink 250 ml, skim milk 250 ml, Egg White Pro > 1 large scoop, Whey Lemon Super > 1 large scoop.
Nutritional values: protein > 40 g, carbohydrates > 39 g, fat > 7 g, kcal > 379

Recipe 23
Ingredients: Arctic sports drink, skim milk, Protein No1, WDGP.
Blend in a blender: Arctic sports drink 250 ml, skim milk 250 ml, Protein No1 > 1 large scoop, WDGP > 1 large scoop.
Nutritional values: protein > 41 g, carbohydrates > 43 g, fat > 1 g, kcal > 345

Recipe 24
Ingredients: Arctic sports drink, skim milk, Original Amino Drink, WDGP.
Blend in a blender: Arctic sports drink 250 ml, skim milk 250 ml, Original Amino Drink > 1 large scoop, WDGP > 1 large scoop.
Nutritional values: protein > 40 g, carbohydrates > 57 g, fat > 2 g, kcal > 406

Recipe 25
Ingredients: 2.5% milk 300 ml, WDGP, Egg White Pro, banana 1 (small).
Blend in a blender: 2.5% milk 300 ml, WDGP > 1 large scoop, Egg White Pro > 1 large scoop, add the banana.
Nutritional values: protein > 42 g, carbohydrates > 49 g, fat > 9 g, kcal > 445

Recipe 26
Ingredients: 2.5% milk, WDGP, creatine citrate, banana 1 (small).
Blend in a blender: 2.5% milk 500 ml, WDGP > 1.5 large scoops, creatine citrate > 2 small scoops, add the banana.
Nutritional values: protein > 40 g, carbohydrates > 78 g, fat > 14 g, kcal > 598

FAQ: Robocop shakes

What is the Robocop protocol?
Robocop was a term common among Estonian lifters in the early 2000s for an approach to combining supplements: fixed serving ratios, a fixed order, mixing in a blender. It was used mainly by powerlifters and bodybuilders who wanted to control their protein intake precisely.

Which recipes should I use to gain mass?
The highest-calorie recipes are no. 26 (kcal > 598) and no. 25 (kcal > 445). Both contain 2.5% milk, WDGP and banana — a classic mass-gainer shake.

Which recipes suit weight loss?
The lowest-calorie ones are recipes no. 13 (kcal > 217) and no. 8 (kcal > 229). Both use skim milk or a sports drink, with minimal fat and high protein content.

You can find modern equivalents here: https://turg.fitness.ee/et

Author: Ott Kiivikas

PS Come and train! ArtGym