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