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:
I’ve been asked numerous times, what I consume after my workouts.
Well, it’s not rocket science, since it’s very simple.
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.
As you know, it’s very important to maintain muscle at all costs.
How do you flip the switch to turn your body from catabolic to anabolic mode?
This starts with drinking a post workout shake recipe for muscle gain.
Your post workout shake recipe should be comprised of:
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.
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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.
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.
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.
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.
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.
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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.
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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.