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.
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Do you want to build muscle quicker and burn fat faster? If you said yes:
– Do you drink a post workout shake after your workouts?
– What ingredients do you add to your post workout shake?
Post workout nutrition is one of the most important meals for people who Live Lean. 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. 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.
Building muscle keeps you younger, longer, and boosts your metabolism which helps you to burn fat faster.
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.
What post workout carbohydrate sources do I use?
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.
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.
Here are all the ingredients and instructions to make this post workout shake recipe for muscle gain.
Prep Time: 1 minute
Servings : 1
INGREDIENTS
– 1 cup Water
– 1.5 frozen bananas
– 2 tbsp Maple syrup
– 1 serving Protein Powder (sweetened with stevia or unflavored)
– 4 ice cubes
INSTRUCTIONS
1. 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.
2. 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: 452
Protein: 37g
Carbohydrates: 74g
Fat: 1g
That is your maple banana post workout shake recipe for muscle gain.
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.
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Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad Gouthro and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition shows every week!
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