Post Workout Shake Recipe For Muscle Gain
Build muscle and burn fat faster with my secret ingredient
On today’s episode of Live Lean TV, I’m sharing a post workout shake recipe for muscle gain that is so quick and simple to make.
Do you want to build muscle quicker and burn fat faster?
If you said yes, I have to ask the following:
- do you drink a post workout shake after your workouts?
- what ingredients do you add to your post workout shake?
I’ve been asked numerous times, what I consume after my workouts.
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Well, it’s not rocket science, since it’s very simple.
I drink a special protein shake
Post workout nutrition is one of the most important meals for people who Live Lean.
Why?
When you workout, you are physically tearing your muscles apart.
This depletes your muscles of energy, in the form of muscle glycogen, and puts your body in a catabolic state.
When your body is in a catabolic state, for extended periods of time, it can cause muscle loss.
So it’s up to you to hit that muscle building switch, to turn your body from catabolic mode, into anabolic mode.
Catabolic vs anabolic mode
When you switch your body from catabolism to anabolism, it simply means your body goes into growth mode.
Think of catabolism as the breaking down of muscle and anabolism as the building of muscle.
As you know, it’s very important to maintain muscle at all costs.
Building muscle keeps you younger, longer, and boosts your metabolism which helps you to burn fat faster.
How do you flip the switch to turn your body from catabolic to anabolic mode?
It’s simple: eat
This starts with drinking a post workout shake recipe for muscle gain.
Your post workout shake recipe should be comprised of:
- fast digesting protein source
- fast digesting carbohydrate source
The sugar from the fast digesting carbohydrate source will quickly replenish your muscle glycogen, and help shuttle the protein to your muscles faster, for optimal muscle rebuilding and recovery.
My post workout protein shake recipe
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So on this edition of Brad’s Cookbook, I’m showing you the exact “secret” ingredients that I use in one of my favorite post workout shake recipes.
Not only does this recipe fulfill these two post workout requirements, it’s also delicious.
I drink this protein shake after my workouts, to help me refuel, recover, and repair my muscles, so I’m stronger during my next workout.
What post workout carbohydrate sources do I use?
When I buy bananas, I remove the peel, add them to a freezer storage bag, then freeze them.
By using 1 and 1/2 bananas in this post workout shake recipe for muscle gain, it adds approximately 40 grams of fast acting sugar.
When your goal is muscle gain, consuming a fast acting sugar after your workout is important.
These sugars will help to quickly transport the amino acids in the protein, directly into your muscle cells.
In addition to the bananas, I also add my secret ingredient, 2 tbsp of delicious maple syrup.
Maple syrup is another example of a fast acting sugar to help transfer the amino acids from the protein, into the muscles.
This is important for recovery, as well as breaking your body out of the catabolic state that you are in after a tough workout.
How much protein do you need after a workout?
After my workouts, I personally like to consume 40 grams of protein from a naturally sweetened protein powder, containing stevia.
Since it’s important to limit artificial sweeteners in your diet, try to use a protein powder that is not sweetened with artificial flavors.
You can also use an unflavored protein powder in this post workout shake recipe, since the maple syrup and banana will provide the shake with a delicious taste.
Here is a discount link to a delicious stevia based, vanilla egg white protein powder that I use.
Use coupon code: LiveLeanTV25 to save money.
Here are all the ingredients and instructions to make this post workout shake recipe for muscle gain.
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Post workout shake recipe for muscle gain
| Prep Time | 1 minute |
| Servings |
serving
|
- 1 cup Water
- 1.5 frozen bananas
- 2 tbsp Maple syrup
- 1 serving Protein Powder (sweetened with stevia or unflavored)
- 4 ice cubes
Ingredients
|
|
- In a blender, add 1 cup of water, 1 and a half frozen bananas, 2 tbsp of maple syrup, 1 serving of protein powder, and 4 ice cubes.
- Add the top to the blender, blend until smooth, then pour it into a glass and give it a taste.
Nutrition Information (per serving):
Calories:Â 452
Protein: 37g
Carbohydrates:Â 74g
Fat: 1g
That is your maple banana post workout shake recipe for muscle gain
This quick and simple post workout shake recipe contains approximately 70 grams of fast acting sugar.
Consuming carbohydrates is important for muscle gain, since your body is in a catabolic, muscle breakdown state, after your workout.
These carbohydrates help shuttle the amino acids into your muscle cells, to not only increase repair and recovery time, but also breaking your body out of the post workout catabolic state.
After you give this maple banana protein shake recipe a try you’ll feel like you’re getting stronger right away.
Damn that’s good
This is another protein shake recipe idea that I would drink immediately after my workout.
Approximately one hour after drinking this post workout shake, I typically have a full, whole food meal, consisting of a sliced up chicken breast, steak, or any other high quality protein source.
I’ll also have a side of sweet potatoes and salad.
Here is an example of that post workout meal.
Before I go, I have to be real with you
I usually create episodes of Brad’s Cookbook on Monday, but it’s actually Friday.
This means I still haven’t gone away on the bachelor party that I talked about in the last post on, how to create a workout program to burn fat and build muscle.
So, just to be safe, I thought I should draft this post before I go, that way I’m ready to post it on Monday.
Because lets be real, it is a bachelor party, so I’m just thinking ahead.
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See you then.
Questions For You:
- What do you have in your post workout protein shake?
- Do you have a favorite post workout protein shake recipe?
- What kind of fruits, liquids, and protein powder do you use?
- What do you eat after a workout?
Leave your answers in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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Brad, I just found you! Thanks for your healthy living information and lifestyle. My goal is to move more toward preservative free vegan foods and wondered if there is a vegan protein powder that you might suggest?
Hi Glenna, i don’t take vegan protein powder but I heard from my veggie friends that Vega is a good brand
I’m working on eliminating any kind of inflammatory foods from my diet. But am still eating gluten free oatmeal preworkout. I was wondering what you eat BEFORE you workout. I have to have something in my system due to digestive issues and also I feel so depleted otherwise. I’m not necessarily trying to LEAN out anymore….just maintain.
Post workout is usually eggs, veggies, and a sweet potato.
But I like your idea of doing the shake and then having a protein and a sweet potato an hour later…..
Shakes usually consist of coconut or almond milk, whey protein, strawberries, spinach, cinnamon, ginger, and ice.
i usually eat a lean protein such as chicken and a sweet potato or if i’m rushed i’ll have a fruit protein shake.
Look like my protein shake! Except I use Promasil Chocolate by Rivalus and sometime I change water for almond or cococut milk because I want to add some calorie to gain weight (I’m a hard gainer). I never use maple syrup but I like the idea and it worth a try.
Once again Brad, thanks for the tips
I love a good protein smoothie too after I run, but hadn’t really thought about having one after I do a strength workout, cause I am not hungry then… but I will make a point of it now. Thanks, Brad.
protein shakes are especially important after strength workouts.