My top tips and secrets about shakes and supplements. Read on…
1. Great Harvest has quality protein in bulk, cheaper than anywhere else. Support local!
2. The only 4 supplements you need for muscle-building:
- multi-vitamin
- protein – before bed, post workout, & with brekky!
- fish oil
- creatine
3. My favorite before bed muscle-building shake:
(not recommended for weight loss)
- 10 oz. of milk OR water
- 40 g. protein (casein)
- 1 Heaping tablespoon of Ben-A-Fiber
- 1 shot of olive oil
The fiber and casein protein coagulates in your stomach, sending a trickle of nutrients into the blood stream. This lasts for hours feeding the muscle tissue all night. The olive oil adds healthy fats (omega-3) and has anti-inflammatory effects.
4. My favorite post workout shake:
- 8 oz. apple juice
- handful of mixed fruit and berries
- 1 emergen-c pack
- 25 g. whey or soy protein
(all ingredients available at The Ridge Juice & Brew)
Blend and ENJOY!!
Author: Sean Beckett, Personal Trainer, The Ridge Athletic Clubs