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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.

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.


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.

The Secrets To A Bodybuilder’s Physique

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.

5 Best Tips For Muscle Growth

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:

  1. fast digesting protein source
  2. 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.

Post Workout Shake Recipe For Muscle Gain

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.

Best High Protein Foods For Weight Loss And Muscle Building

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.

Post Workout Shake Recipe For Muscle Gain

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.

Post workout shake recipe for muscle gain

Print Recipe
Maple Banana Post Workout Protein Shake
My Post-Workout Protein Shake Recipe
Course Protein Shake
Prep Time 1 minute
  • 1 cup Water
  • 1.5 frozen bananas
  • 2 tbsp Maple syrup
  • 1 serving Protein Powder (sweetened with stevia or unflavored)
  • 4 ice cubes
Course Protein Shake
Prep Time 1 minute
  • 1 cup Water
  • 1.5 frozen bananas
  • 2 tbsp Maple syrup
  • 1 serving Protein Powder (sweetened with stevia or unflavored)
  • 4 ice cubes
My Post-Workout Protein Shake Recipe
  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.
Recipe Notes

Nutrition Information (per serving):

Calories: 452

Protein: 37g

Carbohydrates: 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

Post Workout Shake Recipe For Muscle Gain

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.

Baked Chicken and Sweet Potato Recipe

Here is an example of that post workout meal.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

Take the Free Live Lean Body Quiz


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.

4 Best Tips To Stay Lean While Traveling

Because lets be real, it is a bachelor party, so I’m just thinking ahead.

Come hang out with us on social

Follow us here for more daily motivation to keep you Living Lean:

Did you enjoy this post?

Hopefully you enjoyed this post on how to make a post workout shake recipe for muscle gain.

If you did, please show your support by clicking the social media buttons to share this with your friends.

Go subscribe to our Live Lean TV YouTube and leave a comment down below to let me know what you want to see in a future Brad’s Cookbook post.

I’ll be back with another incredible Live Lean workout.

Get excited and ready.

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.

Live Lean 20: 20 recipes x 20 minutes x 20 ingredients

Get my Live Lean 20 Cookbook here.

Live Lean 20 Diet

Check out our free workout videos here.

Check out my free recipe cooking videos here.

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46 responses to “Post Workout Shake Recipe For Muscle Gain

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  2. 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?

  3. 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.

  4. 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

  5. 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.

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