A true physique-forging sipper goes beyond scoop-and-shake. Use these tips and ingredients in order to get the most out of your blender.
With so many poor quality, ready-to-drink meal replacements and high sugar smoothies to purchase on-the-go, it can be confusing to figure out what works best for you and your nutritional needs. If you’re serious about getting big and staying lean, you need to make your own “super shakes .” There are four key rules to follow when trying to construct a proper muscle-building shake.
Rule #1 | Use a High-Quality Protein Source
The first rule is probably the most familiar. It doesn’t matter what your goals are, you need to have some protein to help maintain blood sugar levels to increase energy, and amino acids to aid in recovery, fat loss, and muscle growth. Protein powders also have more branched chain amino acids and better overall amino acid profiles. My favorite is grass-fed whey protein but there are many other whey protein powders that I like as well. Always look for protein powders that have minimal additives such as sugar and other fillers. Here are some other choices in order for carnivores and vegans alike.
- Brown Rice Protein Powder
- Pea Protein Powder
- Hemp Seed Protein Powder
Rule #2 | Green Food Powder Supplements and Leafy Greens
Our consumption of green foods and vegetables is way down. Due to the convenience factor, cost and the abundance of additive-filled fast food and gas station food items, veggies just are not in our food chain as much as they should be. The best way to get a boatload of phytonutrients, vitamins, and minerals in your daily nutrition protocol is to add a green food powder or a few cups of various leafy greens to your “super shake.” This will help make up for the lack of nutrients you are not getting from convenience foods, missed meals or overcooked veggies when you eat out during lunch and dinner.
I prefer green food powders as they can give you a better bang for the buck by having spirulina, chlorella, wheatgrass, and sea vegetables. These are nutrient dense foods that are hardly ever found in our regular diets, so I like them over leafy greens since we are more likely to eat those. I am critical about what types of brands to buy. If you do not want to buy a green food powder, here are some examples of some leafy greens to add. I would shoot for 2-4 cups, per shake.
- Collard greens
- Mustard greens
- Dulse and other sea vegetables
- All other leafy greens
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