How to add carbs to your protein shake

If you’re still pouring fruit juice into your protein smoothie, you’re seriously missing out! Here are 6 other smoothie-boosters you should include instead.

For many fitness fanatics, protein shakes are as sacrosanct as a gym membership. After all, they can be the perfect way to flood your body with the nutrients needed to bounce back from a workout, burn fat, boost energy, and build muscle like a pro. But too often we fall into a smoothie rut by sending the same old ingredients for a ride in the blender.

It’s time for a protein-shake recharge! Beyond the protein powder and milk, here are our picks for the best and most exciting ingredients to toss into the blender that will amp up the nutritional value and flavor of your shakes. Happy slurping!

Ice cubes certainly chill out a smoothie, but they also tend to water them down. On the flipside, bananas deliver tempered sweetness along with creamy, dessert-like texture. Following a stiff workout, the carbs in a frozen banana will also help drive recovery nutrients into your tattered muscles. To freeze, simply peel ripe bananas, chop into thirds, and freeze on a baking sheet. Store the subzero banana chunks in a zip-top bag until you need a shake fix.

Many smoothie recipes call for using fruit juices such as orange or apple. But when paired with fresh fruit this can send a tidal wave of sugar into your bloodstream. This might be OK after an arduous workout where you can better benefit from a sugar rush, but for the most part you’re best served using milk or unsweetened non-dairy beverages like almond milk and coconut water as your smoothie base, and simply relying on whole fruit for a sweet kick.

How to add carbs to your protein shake

When it comes to your blender creations, it’s time to go nuts for almond butter. Not only does this uber-spread infuse shakes with richness, it bests peanut butter when it comes to heart-healthy monounsaturated fat and the bone-building mineral trio calcium, phosphorus, and magnesium. The healthy fat it provides will also help give your drink more staying power. Try the incredibly delicious protein-fueled P28 butter, or Justin’s almond butters, including their vanilla-flavored almond butter that can make any shake taste a little more like dessert.

How to add carbs to your protein shake

Worthy of a resounding Opa!, your taste buds will appreciate that velvety, delicious thickness of Greek yogurt you can’t get with traditional styles of the cultured delight. Nutritionally, Greek yogurt is packed with muscle-sculpting protein, bone-strengthening calcium, and those gut-friendly critters known as probiotics. Just be sure to use only plain Greek yogurt, to avoid glugging back unnecessary processed sugars. Also consider splurging for organic versions, which guarantees that the cows were not pumped full of antibiotics and hormones.

If you love chocolate smoothies—who doesn’t?—cacao powder is a great way to add taste without all the extra calories from fat and sugar. When most of the cacao butter is pressed from ground cacao beans, a cakey substance is left behind that can then be pulverized into a powder. Voila, cocoa powder! Opt for brands like Navitas Naturals that offer raw cacao powder instead of “Dutch-processed,” which is treated with alkali to give it a milder flavor, but can lay waste to most of its ultrahealthy flavonoid antioxidants. Cacao powder is also a surprising source of fat-fighting fiber and energy-boosting iron.

How to add carbs to your protein shake

Also called hemp hearts, hemp seeds can instantly make your shakes better. The subdued cousin of cannabis delivers great nutty flavor along with a praise-worthy amount of protein—about 10 grams in each three-tablespoon serving. In fact, hemp contains all of the necessary amino acids needed to form a complete protein, making it a plant-based protein with serious muscle power. To up its nutritional cache further, the seeds are laced with must-have omega fatty acids and magnesium, a mineral associated with a reduced risk for coronary woes.

This is our wild card shake ingredient. That’s because, when it comes to an antioxidant payload, regular green tea has met its matcha. Star of the centuries-old Japanese tea ceremony Sado, matcha is made by finely grinding tea leaves into a very fine verdant powder with a clean, grassy sweet taste.

A University of Colorado study found that when you consume matcha, you take in up to 137 times more antioxidant firepower than you get when you simply drink green tea steeped from whole leaves. What’s more, scientists from Pennsylvania State University discovered that combining exercise with the increased intake of green tea antioxidants ramps up the burning of belly blubber by favorably altering genes involved in fat metabolism.

For a smoothie with exotic flare, blend together coconut milk with protein powder, frozen mango, fresh ginger, and matcha powder. Look for matcha powder online and in finer tea shops.

How to add carbs to your protein shake

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Ever wonder what’s actually in your protein powder? We did. And after we deciphered the near-unpronounceable ingredients, we started thinking some more. Say you wanted to nix powders altogether—forgo the tubs of whey and take a more natural route—by bulking up shakes and smoothies with protein-filled vegetables, seeds, dairy products, and more. What would you use? Which easy-to-mix-in foods have the highest protein profile?

Don’t worry—rhetorical question—you don’t have to rack your brain or raid your fridge. We assembled 15 foods packed with protein, flavor, and nutrients to support your health and treat your taste buds. Happy blending.

Note: Each food’s nutritional value has been generated from Calorie Counter.

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    how to add carbs to a post-work-out protein shake?

    My coach says i need some carbs with my whey protein shake. how can i add this? can i get it somehow natural and not ANOTHER supplement?!

    you can definetely get it naturally. When I’m not away at college I used choke down 3 slices of whole wheat bread and about 30g of sugar (this can come from candy with low fat such as liqorish, pixie stix, etc.) or it can come from gatorade or such.

    Oats work if not wanting the whole wheat approach. The whole wheat slice is easy. Throw em under some water for 3 seconds and put it in a ball. 2 bites and 3 slices are down.

    This is the post workout shake I make and it has good carbs in it and also mad protein:

    Two scoops chocolate whey
    cup milk
    2-4 tbsps plain yogurt
    a few ice cubes
    tbsp peanut butter
    1/4 cup oats
    1/2 banana (sometimes)

    the measurements are estimates, mess around with till you get what you want

    eat some fruit, you’re only replenishing liver glycogen but it’ll keep you anti catabolic at least.

    Also Honey is a natural form of fructose/dex. i think it’s 60/40 but I dont’ remember.

    Latest Bull****:
    www.****PeopleSayOnFacebook.com

    Just throw a banana in the blender w/ your protein shake and your good.

    get glyco-maize by optimum nutrition

    Waxy maize, banana, bread or oats

    أشهد أن لا إله إلاَّ الله و أشهد أن محمد رسول الله

    no supps necessary. Oats, fruit, milk as a mixing base, etc. will work just fine

    doesn’t your shake have any carbs at all? in any event you only need a few grams so anything will do especially if you will be eating a meal within a couple hours.

    Emancipate yourselves from mental slavery;
    none but ourselves can free our minds

    Postwork, PRO + CHO is solid. Why not some basic dextrose?

    all this sounds like good ideas and easy to incorporate. my only problem is:

    if i mix milk with the whey doesn’t this makes my fast absorbing whey to be slow absorbing[because milk has some slow absorbing protein..]. isn;t this happening if i mix anything at all with my whey?! Maybe it’s a stupid idea but i want to get the max out of my protein.

    i’m sorry i don;t know what’s basic dextrose. care to expand?

    Oats or fruit as others have said if you don’t want another supplement.

    Also could go with Dextrose (corn sugar) which can be found at many local stores and supplement retailers in generic bags for dirt cheap. I got 15 lbs for $20. If you want to pay for shipping, I’ll actually mail you the last 5lbs of my dextrose. Its in a zip up bag that I purchased it in, but I filled up a huge tupperware (with some left int he bag) and actually dont even use THAT anymore. so the remaining is just wasting space.

    Note: I am fully aware that my supplementation does little: Gives me the slightest edge in a lifestyle where I exert every last ounce of energy and effort at the highest level of intensity for the smallest fraction of gain.

    reps for life:
    Fenguin

    this is what i use

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    seriously. they test delicious. get the ready/rolled ones.

    thanks for all the replies!

    all this sounds like good ideas and easy to incorporate. my only problem is:

    if i mix milk with the whey doesn’t this makes my fast absorbing whey to be slow absorbing[because milk has some slow absorbing protein..]. isn;t this happening if i mix anything at all with my whey?! Maybe it’s a stupid idea but i want to get the max out of my protein.

    i’m sorry i don;t know what’s basic dextrose. care to expand?

    you will be fine, in fact, current studies show that slower digesting proteins like casein and whey provide better results than whey along

    How to add carbs to your protein shake

    Claire Muszalski

    Registered Dietitian / Posted on

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    If you’re new to the workout scene, you might be surprised to see everyone walking out with their blender bottle after their workout or posting their morning smoothies on Instagram. Everyone seems to be using protein powder, but what ’ s the best way?

    With so many protein powders on the market, once you finally choose one you like, what ’ s the best way to use it? Although many powders can be made into a recovery shake by just adding water, there are lots of ways to bump up the nutrition and make a variety of tasty snacks or even meal replacements.

    How to add carbs to your protein shake

    What is a protein shake?

    A protein shake is made from a protein supplement (typically a powder) that ’ s mixed with a liquid (like water) and sometimes other ingredients to make a drink like a smoothie or milkshake. They can be made simply in a shaker bottle or blended in a blender if you’re adding other ingredients. Protein shakes are usually taken after exercise to help repair and build muscle, but they can also be used as a meal replacement or a healthy snack any time of day.

    How do you make a protein shake?

    While protein is key to helping muscles build and recover, you can add other nutrients to your protein shakes too — like carbs, healthy fats, and fib re — by adding more ingredients. The liquid component of the shake is required — whether its water, milk, coffee, etc. — you need something to dissolve the protein powder in.

    If you just want to boost the protein content, mix your protein powder with milk in a blender bottle instead of water. If you want to get more complex, you can use a combination of frozen ingredients (like frozen fruit or ice cubes), fresh ingredients like spinach or yogurt, or sources of fat like nuts or nut butters, and liquify it all in a blender. It’s easy to experiment with different flavo u rs . For even more protein, you can add yogurt to your shakes too .

    What are the benefits of protein shakes?

    Protein shakes provide extra protein to help build and repair your muscles after your strength training workout. 1 Adequate protein in your diet, like you get in protein shakes, can actually help prevent muscle damage and promote faster recovery during endurance exercise too — like running, swimming, or cycling. 1

    High – protein diets have been popular for years for good reasons. Having adequate protein in your diet can also help with weight loss — protein makes you feel fuller and more satisfied , which can help prevent over-eating. A diet high in protein also protects your lean body mass when you ’ re trying to lose weight by creating a calorie deficit. 1

    What are good protein shake recipes?

    The following list of recipes can be modified based on your goals and range from basic to complex in terms of ingredients. Play around with frozen and fresh fruits and vegetables for different textures. The recipes below are all best mixed in a high-powered blender.

    For Weight Loss or as a Meal Replacement

    When trying to lose weight, it ’ s important to still obtain balance with your nutrition. Try these recipes to obtain a good mix of protein, healthy carbohydrates, and heart healthy fats. Unsweetened or low-fat milk options are the best choice to manage calorie intake. Using Impact Whey Protein is a low – carb, high – protein choice that fits perfectly here.

    Very Berry Green Shake

    Adding a few handfuls of fresh spinach might make your shake green, but we promise you won’t taste it. The extra fib re and nutrients you get from the greens is a great natural boost.

    • 1 scoop Strawberry Cream Impact Whey Protein
    • 1 cup skim or unsweetened almond or soy milk
    • 1 small frozen banana
    • 1 cup fresh spinach
    • 1 tbsp. almond butter

    Mocha Frappe Shake

    This is a great option for after an early morning workout. Add in some leftover coffee or cold brewed coffee for a tasty treat that fuels your muscles and your brain.

    • 1 scoop Chocolate Impact WheyProtein
    • 1 frozen banana
    • ½ cup chilled coffee
    • ½ cup skim or unsweetened almond or soy milk

    To Build Muscle

    When building muscle, you need plenty of calories but also don’t want to overdo it. Use these recipes and T HE Whey to get the most muscle building benefits. The “milk” in these recipes can also be soy, rice, almond or another alternative.

    Peanut Butter Banana Builder

    This shake is so good it tastes like dessert! It’s a simple combination of ingredients — you can also add spinach here for more nutrition.

    • 1 Scoop Peanut Butter Cup T HE Whey
    • 1 frozen banana
    • 2 Tablespoons peanut butter
    • 1 cup milk of choice

    Strawberry Banana Blast

    Frozen fruit-based smoothies can also be made with juice instead of milk, but juice adds some carbs and sugar.

    • 1 Scoop T HE Whey + Strawberry Milkshake
    • 1/2 fr ozen Banana
    • 1 tsp coconut oil
    • 1 cup frozen strawberries
    • 1 cup milk of choice

    To Gain Weight

    When you want to bulk up, you can add additional sources of fat and protein to really boost the calories in your shake. Swap out different fat sources (nuts, seeds, coconut oil, avocado) or add 100% fruit juice for new flavo u r combinations. You can also use a weight gainer protein that usually contains carbohydrate as well as protein.

    Cherry Cheesecake Shake

    • 1 Scoop Vanilla Weight Gainer Blend
    • 1 cup frozen cherries
    • 2 t bsp . cashews
    • ½ cup cottage cheese
    • 1 cup milk of choice

    Chocolate Blast Shake

    • 1 Scoop Chocolate Smooth Weight Gainer Blend
    • 1 frozen banana
    • 1 cup vanilla yogurt
    • 1 cup chocolate milk
    • ½ avocado

    Take Home Message

    Protein shakes can range from simple — just water and protein powder — to complex with over 10 ingredients. However, they can all taste great and help you meet your goals. We have a wide selection of protein powders that work well in any recipe — whether you want to lose weight, build muscle, or bulk up.

    • Home
    • Recipes
    • How to Flavor Your Protein Shake

    Sometimes, just throwing your protein powder into a glass of water or milk isn’t enough. Maybe you want more substance. Or maybe you’re just looking for some more flavor.

    To try to solve this problem, most companies offer their protein powders in a huge variety of flavors. Here’s the problem, though: whey doesn’t naturally taste like strawberries. Or cookies. Or any of that stuff.

    In order to achieve those flavors, manufacturers have to use a ton of artificial flavors and sweeteners – which are also usually accompanied by artificial dyes. What you end up with, then, is a product that is far removed from the original, natural source of the protein – in flavor, appearance and benefits.

    Which is why Naked Nutrition offers our protein powders in their natural, unflavored state. But, what if you want to add some flavor to your protein shakes even when using our high-quality powders?

    Fruit, Berries, Nuts and Such

    Of course, if you’re looking to make a filling protein shake, you can simply add your desired flavorings directly to the mix and blend everything together.

    How to add carbs to your protein shake

    Options here could include things like fruit, berries and nut butters. Frozen fruit and berries have the added bonus of helping to thicken your protein shake, instead of having to use ice – which will water down the flavor.

    You also have some options when it comes to the fluid you use in your shake. There are the obvious choices, like milk and water, but it doesn’t have to stop there. Coffee, tea and juice could work too. Especially if you try to avoid cow’s milk, you might use flavored versions of your milk-of-choice.

    Keep in mind, though, that these ingredients can significantly change the nutritional profile of your protein shake. Fruit and juices, for example are fairly high in carbohydrates – which you might not want depending on your diet or what you’re using the shake for.

    Nut butters and milk, as well, tend to be much higher in calories than many people realize.

    When these things get tossed into the mix, then, you may be getting more total calories out of that shake than you planned.

    How to add carbs to your protein shake

    No- and Low-Calorie Options

    So, what if you’re trying to get some flavor and limit the impact this will have on your shake? There are several no- to low-calorie solutions you could use.

    We already mentioned things like coffee and tea – which, in addition to have no calories, carry the added benefit of caffeine. Particularly if you’re using that protein shake as a pre-workout snack, that little boost of caffeine could be exactly what you need.

    But there are also less obvious options, like extracts and fresh herbs. Natural flavor extracts come in a huge range that are fairly inexpensive and, with just a few drops, can help to add tons of flavor to your protein shake.

    While mint tends to be a favorite for things like this, any herb can be added to your protein shake for both flavor and a wide variety of benefits.

    How to add carbs to your protein shake

    Most of us have probably heard about the benefits of drinking chocolate milk post-workout. A lot of health conscious individuals, despite knowing that a beverage like chocolate milk can be beneficial for recovery, are hesitant to start chugging down Yoo-Hoos and, instead, opt for the traditional protein shake. In doing so, these people are missing an important component of the recovery process that involves restoring muscle glycogen.

    It’s common knowledge that carbs are an important source of fuel to maintain adequate energy levels–especially if you’re active. For some reason, a lot of people forget this detail when it comes to their recovery beverage. After prolonged or intense physical activity, your blood sugar (and the sugar stored in your liver) is depleted. Which is why it is essential to replenish muscle glycogen immediately after a workout with a carb-loaded beverage. Studies have shown the ideal ratio is 4:1 carbs to protein. Even if your muscle glycogen hasn’t been completely depleted, replenishing your glycogen reserves is important to be able to attack your next workout.

    How to add carbs to your protein shake

    A study published in the Journal of Sport Science and Medicine investigated the effects of different post-workout beverages (containing varying macronutrient ratios) and found that subjects that received a combination of carbs and protein after working out had greater muscle synthesis rates and lower urinary urea excretion (indicating reduced muscle protein degradation). Carbs alone were shown to have minimal effects on protein synthesis in the absence of protein ingestion although carbs do help minimize muscle breakdown.

    It’s best to take your recovery shake immediately after working out so that you can replenish glycogen storage right away. Other than the 4:1 carb to protein ratio, there are other important things to consider when determining what goes into your shake. Different kinds of carbs initiate different outcomes. Carbs derived from foods with high glucose indices like fruits or honey have been shown to be the most effective since they’re quickly absorbed into the bloodstream. Fruits and sugars containing minimal fiber and packed with carbs are key ingredients. When paired with a little bit of protein powder or a handful of nuts and seeds, you’ll ready for your next workout in no time!

    4:1 Recovery Drink Recipe
    Ingredients
    1 cup of 100% natural orange juice
    1/2 a scoop of vanilla protein
    1.5 tbsp of honey
    A pinch of salt

    Nutritional Info
    Calories: 234
    Fat: 0
    Carbs: 44g
    Protein: 14g

    Directions
    Add ingredients to a blender and blend for 20-30s.
    Drink immediately after training.

    How to add carbs to your protein shake

    Here are several ways to make your protein shakes thicker (like milkshakes):

    Xanthan gum – this is a white powder that’s basically just fiber (so zero net carbs). A small amount will thicken soups, sauces, and…your protein shakes. For one shake, I’d add 1/4 to 1/2 teaspoons of xanthan gum (depends on how thick you want it). Add the xanthan gum after the protein powder so that it doesn’t mix with the liquid before you start blending (otherwise it might congeal some), and then blend well. I buy it from Amazon here because this brand is the cheapest (and I don’t think there’s any difference between any of the brands), but Bob’s Red Mill sells xanthan gum in many grocery stores at a higher price.

    Heavy cream – 2 tablespoons of heavy cream will add a great creamy texture and milky taste to your protein shake.

    Coconut cream – Coconut cream is similar to heavy cream, except it’ll give your shake a hint of coconut flavor (it doesn’t add a strong taste). You can find coconut cream by leaving a can of coconut milk still for a few days. The coconut milk will settle with the coconut cream on top. Then carefully open the can and spoon 2 tablespoons of coconut cream into the shake. You can buy cans of coconut milk (note the non-canned containers won’t work – they have a different type of coconut milk) either in bulk from Amazon or singly from Netrition.

    Ice – adding ice and then blending the shake well with a good blender will thicken the shake too. (Read this to see what to look for in a good blender.) I usually suggest adding 1/2 cup of ice, but you could add up to 1 cup of ice. Of course, once the ice melts, it won’t be thick anymore! (I’ve also heard that frozen milk, coconut milk, or almond milk would work in lieu of the liquid itself.)

    Casein protein powder – substitute half a scoop of casein protein powder for whey protein, and you’ll find that your shake is much thicker. If I made a shake with just casein, it’d be way too thick for me to drink!

    Flax meal – add 2 tablespoons of flax meal to your shake, and you’ll also find it’s fuller. The downside to this is that the shake isn’t quite as smooth, because the flax meal doesn’t dissolve.

    Here are some other ways I’ve heard about but haven’t gotten around to trying yet:

    Konjac flour and guar gum – both konjac flour and guar gum are similar to xanthan gum (i.e., pretty much pure fiber).

    Ricotta cheese and cream cheese – I have a hard time imagining that this won’t significantly alter the flavor of my protein shake, but I’ll give it a go at some point.

    Raw egg – I’m not a big fan of eating raw eggs due to various health dangers, so I’m not sure if I’ll try this, but I’ve heard it works.

    Gain size fast with this delicious, and nutritious protein shake recipe

    How to add carbs to your protein shake

    Whenever someone asks me what they should eat to gain weight, build muscle and put on size, my answer is always the same. Use the Blender! If you’re serious about gaining weight and building muscle, you need a go-to protein shake recipe.

    This protein shake recipe is one I’ve used for a long time. I used it twice a day when I put on 20 pounds in 2 months a few years back. It’s evolved a bit over the years, but the basic ingredients remain the same as they are perfect for gaining quality weight and muscle mass.

    Note: This article contains affiliate links to products I believe in. They come at no additional cost to you.

    Benefits of a Solid Protein Shake

    There are several reasons why you should be having a protein shake before and/or after your workouts. When it comes to gaining weight and putting on muscle mass, it’s crucial that you get a surplus of calories and protein throughout the day.

    You Can’t Beat the Blender for Calories

    The fact that you can literally put 1,000 calories in the blender and drink it down in less than 5 minutes makes a protein shake incredibly powerful for gaining size.

    To gain weight, you’ll need to shoot for around 500 calories over what you need to maintain your weight. If you’ve been stuck at your current weight for a while, add 500-700 calories per day to what you’re currently consuming.

    How Many Calories Do You Need to Gain Weight?

    To calculate how many calories you need to gain weight, multiply your weight in pounds times 16. For more aggressive weight gain, you can multiply your weight in pounds times 18-20.

    Be Consistent

    The real key is consistency. Eating big one day and not the next is not going to yield results. Weight gain and size will come fast when you’re consistent with your daily calories.

    Focus on Protein

    Studies show that taking in protein throughout the day stimulates protein synthesis (muscle building) most effectively. A protein shake allows you to get a huge amount of protein and calories in just a few minutes.

    Getting protein and carbs in before your workout has been shown by research to speed up recovery and boost protein synthesis. For this reason, when trying to build muscle and size, I take a protein shake both before and after my workout to maximize hypertrophy.

    Ultimate Protein Shake Recipe

    How to add carbs to your protein shake

    Here’s my go-to protein shake recipe that I’ve been using for years, along with a few other ingredients that are optional. I’ll leave some tips for tweaking the recipe to suit your own weight gain goals.

    Ingredients:

    • 1 Cup Oats
    • 1 Cup milk or protein almond milk
    • 1 Banana
    • 1 Cup Frozen Berries (any)
    • 1 Scoop Whey Protein
    • 1 Scoop Peanut Butter (2 Tbsp or just a big spoonful)
    • 1 Cup Acai Puree or Acai Ice Cream (from Costco) *optional

    Directions:

    Put all the ingredients in the blender, Ninja or whatever you use to make protein shakes/smoothies.

    Add a little bit of water and/or Ice as needed.

    Blend and consume 1-2 times per day, depending on how aggressive your weight gain goals are.

    Nutrition: (approximate)

    • Calories: 950-1,000
    • Protein: 55 grams
    • Carbohydrate: 100-120 grams
    • Fat: 20 grams

    Why I Love This Protein Shake Recipe

    How to add carbs to your protein shake

    There are 4 reasons this continues to be my go-to protein shake recipe:

    • It’s made with whole foods and healthy ingredients
    • It’s made up of mostly complex carbs from oats and fruit
    • It gives me over 50 grams of high quality protein and around 1,000 calories
    • It can be scaled according to your needs.

    Scale the Ingredients to Meet Your Weight Gain Needs

    You can easily scale the recipe to meet your own needs. If 1,000 calories is too much, use a half cup of oats, half banana and almond milk.

    If you’re looking for maximum weight and muscle gain and are just straight up trying to bulk up fast, use 2 cups of whole milk, 2 bananas and extra peanut butter.

    It’s easily scaled to meet whatever needs you have at the time. When I want to bulk up, it’s always there for me. When I want to get a little leaner, I simply scale back the carbs.

    Add Your Supplements to The Protein Shake

    How to add carbs to your protein shake

    You can also add whatever supplements you take every day to your protein shake to make things even easier on yourself.

    You can add 5 grams of creatine to the shake before or after your workout to further enhance strength and muscle gains and boost recovery.

    If you’ve never heard of Bulk Supplements, I highly recommend checking them out. You can get your supplements in pure form, in larger quantities, at a cheaper price. Supplement companies are ripping you off!

    Conclusion

    Gaining weight and building muscle and size requires a consistent intake of surplus calories and protein.

    Getting adequate calories and protein in from food can be a serious challenge. Protein shakes are the perfect way to fill that gap and reach your goals faster.

    This is my recipe, but feel free to make it your own and add whatever ingredients you want. I’ve tried pineapple, strawberries, and other ingredients and it’s always been good.

    Remember, the key is always in consistency. Now go get after it!

    If you need some help with the other side of the coin (working out), check out these articles for some muscle building workouts, tips and exercises.

    How to add carbs to your protein shake

    Bioforce Certified Conditioning Coach and personal trainer. I’ve run boot camps and served as the wellness coordinator for a fortune 500 company. Currently a Federal Agent in San Diego, CA, and an Infantryman in the Army Reserve.