This Shake Delivers The Optimal Nutrient Blend For Muscle Growth


Hasan Variawa |

It delivers a perfect mix of nutrients and takes 30 seconds to make

Weightlifting is just part of the muscle-building equation. You also need a surplus of calories, which your body uses as materials for growth.

When I first work with pro athletes or soldiers who need to bulk up, I have them train hard and add an extra 800 to 1700 kilojoules a day. We see how they respond to that, then tweak their training and eating from there.

Oftentimes, I don’t have those guys change anything, but have them drink my go-to “Emergency Shake” every day. It has a near-perfect balance of protein, carbs, and fat, and it takes 30 seconds to make. Although it’s good in a pinch, it doesn’t skimp on nutrition: It contains 100 percent orange juice, whey protein, and fish oil. The guys usually start to add muscle and shed fat rather quickly.

The orange juice delivers quick-digesting carbs as well as vitamins and minerals. The whey adds a significant amount of protein, giving your body an extra opportunity to build muscle. And the omega-3s pack in good fat and potentially reduce post-workout muscle soreness. The shake is my own go-to, because it’s a perfect option in between meals or before or after a workout. I drink one nearly every day.

“Emergency Shake” Recipe

What you’ll need:

1 cup 100 percent orange juice
1 Tbsp high quality fish oil
1 scoop vanilla whey protein

How to make it:

Add orange juice, fish oil, and protein powder into a blender bottle and shake.

Nutrition: 350 calories, 29 grams carbs, 15 grams fat, 24 grams protein

Article originally published on menshealth.com

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