Thursday, December 20, 2012
0 Recipe #332: Muscle-Building Protein Recovery Shake
As mentioned in the previous post, I'm posting a protein recovery shake from our book, 7 Weeks to 10 Pounds of Muscle, to celebrate the fact that our manuscript is now finally heading off to the printers. Of course, as you can probably tell from the book title, this recipe is especially geared towards those of you who want to build some serious lean muscle mass.
This post-workout recovery shake is meant to be taken within 15 minutes of finishing your strength training workout. It contains the ideal mix of muscle-building elements:
- Easily digestible contents (in liquid or pulverized form). By making this shake in a blender, you’re breaking down solids into liquids, which means your body doesn’t have to do so, and so, more quickly absorbs its nutrients.
- Lean, high-protein sources containing 3 out of 3 branched-chain amino acids (leucine, isoleucine, and valine) and Omega-3 fatty acids. The first aids in protein synthesis while the latter helps reduce post-exercise inflammation.
- Fast-acting, high GI/GL carbs, which favor pure glucose sources to aid in the production of insulin, in order to move nutrients to muscles and vital organs.
- Minimal fat. Minimal post-exercise fat intake is generally recommended, unless you’re having trouble gaining weight.
- Alkalizing (i.e., acid-buffering) ingredients to aid in muscle tissue repair and recovery, and thus, counter the effects of a high-intensity workout. Alkalizing foods help build muscle, whereas acidizing foods will actually break it down. This is why it’s so important to consume highly alkalizing post workout foods.
- Antioxidants, for removing toxic free-radicals that interfere with muscle-building (and can actually cause muscle damage). Eat antioxidative foods for improved muscle tissue repair.
Muscle-Building Protein Recovery Shake
1/2 c. crushed ice
1/4 c. deglet noor (i.e., common) dates
1/4 c. dried Turkish (i.e., common) apricots
1/4 c. banana, broken into quarters (1 large banana)
1 pint (2 c.) red raspberries
1/3 c. whey protein isolate powder (about 1 scoop)
1 pint (2 c.) milk
1/4 c. pineapple juice (not from concentrate)
1 Tbsp. honey
Directions: Add all solid ingredients to a blender first, followed by liquid ingredients and pulse until smooth and creamy. Pour into glasses and drink up!
Yield: About 24 oz. (or 3 servings of 1 c. each).