Your muscles need a precise balance of nutrients to make the most of a workout, says fitness and nutrition expert Alan Aragon – his nutritional plans fuel the medal-worthy effort of elite Olympic athletes. Build more muscle and endurance with Aragon’s recipe for big gains.
Ingredients For Solid Muscle
Start with 1½ scoops of protein powder (about 30g) and 350ml of skimmed milk. This gives you roughly 240 cals, 40g of protein, 16g of carbs and 3g of fat. Add some peanut butter for a creamier shake, extra protein and carbs.
Shake Up Your Routine
Buzz the mix in a blender. Add plenty of ice if you like your shakes thicker. If you’re using a shaker bottle, prevent clumping by pouring half of the milk into the bottle before adding the powder. Shake it up until the powder is well mixed, add the rest of the milk and shake again.
Before – Not After
Drink your shake in the hour before your workout. This is the best time to fuel your muscles for high-intensity training – you’ll be able to train for longer and build bulk quicker.