Build Your Base
Start with 1 1/2 scoops of protein powder (about 30
grams) and 12 ounces of nonfat milk instead of water. This yields
roughly 240 calories, 40 grams of protein, 16 grams of carbs, and 3
grams of fat. Toss in some fruit for flavor, or a tablespoon of peanut
butter or almond butter for a creamier shake. These will boost calories,
carbs, and fat, but they're good for your overall diet.
Keep It Smooth
Buzz the concoction in a blender. Add ice if you like
your shakes thicker. If you're using a shaker bottle, prevent clumping
by pouring about a cup of the milk into the bottle before adding the
powder. Shake it up until the powder is well incorporated, add the rest
of the milk, and shake again until smooth.
Time It Right
Drink your shake within the hour prior to your
workout. This is the best time to fuel your muscles for high-intensity
training.
(Source: Alan Aragon, M.S., a nutritionist in Thousand Oaks, California, and a Men's Health advisor)
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