3 SHAKES TO BUILD MASS ALL DAY Down these shakes to add total-body muscle from breakfast to bedtime
- Scott Acorn
- May 26, 2017
- 2 min read
When it comes to shifting heavy metal in the gym, size matters. Whether it's the plates you're stacking on the barbell or the nascent pecs you're proudly sculpting; bigger equals bragging rights. But while finding an hour to hit the gym is easy, fueling your gains with the correct nutrition is a 24/7 commitment. With no time to cook-up a steak for every meal, the reality is a battle to work enough nutrients into your diet around a busy schedule – which is where these shakes come in.
As promised in yesterday's post. Here are three quick-to-make and perfectly balanced smoothies – each one targeting a critical time of day to any bulking phase – for you to try. With a healthy blend of supplements and natural ingredients, these mass-builders are all you need to pack on pounds in all the right places. I'll drink to that.
1. Super-quick breakfast filler In a blender, whiz-up::
200 g low fat Greek yogurt 300 ml water 1 tbsp peanut butter 1 handful of raw spinach 100 g strawberries 2 or 3 ice cubes
-Protein at breakfast is a winner if you want to minimize hunger throughout the day. Add a dollop of Greek or natural yogurt for a protein hit and chuck in fruit for some much-needed vitamins. Don’t be afraid of the spinach, once it’s been blended you won’t know it’s there and it’s a great source of dietary fibre.
CAL: 367 | PRO: 19g | CARB: 19g | FAT: 19g
2. Pre-workout energy-booster In a blender, whiz-up:
1 banana 500ml milk 150mg caffeine 3g beta alanine
-The milk's protein will help minimize muscle damage during a tough session, while the carbohydrates in the banana will stock energy levels and fuel extra reps. Caffeine and beta-alanine are proven to boost training intensity when you're struggling for motivation.
CAL: 246 | PRO: 24g | CARB: 33g | FAT: 2g
3. Post-workout mass builder In a blender, blitz the following:
100g frozen berries 100g raw oats 1 scoop of whey protein 3g creatine monohydrate 400ml water
-After a workout it’s important to refuel and to kick-off the mass-building process, known as protein synthesis. Don't forget to add Creatine to the mix; it’s a gold-standard supplement that helps increase both muscle size and strength.
KCAL: 533 | PRO: 34g | CARB: 79g | FAT: 9g
Comentários