For those of you who are trying to build muscle but don't have time to eat a full-blown breakfast, consider a healthy, calorie dense muscle building shake. These are chalk full of not only calories, but enough protein to supply your muscles with enough amino acids to grow and develop so you can help realize your goals.
By setting aside the ingredients to go into the muscle building shake the night before, you can be sure it only takes you about five minutes to prepare in the morning and you can drink it on your drive to work or school.
Don't be afraid to change some of the ingredients as well to suite your own unique individual taste preferences - that's half the fun! Keep in mind too that you always want to be adding the highest calorie ingredients to maximize muscle development. Frozen fruit and frozen yogurt works well because it'll give your shakes a thick, creamy feel; something that would be comparable to an actual milkshake.
So, next time you're in a hurry in the morning, give one of these recipes a try.
Choco-Banana Shake
1 scoop chocolate protein powder
1 frozen banana
1 cup skim milk
2 tbsps peanut butter
5-10 ice cubes (depending on desired thickness)
Blend together protein powder, banana, milk and peanut butter. Once mixed at ice and crush until shake texture develops.
Tropical Treat
1 scoop strawberry or peach flavoured protein powder
1 cup pineapples
1 cup strawberries
1 cup orange juice
5 ice cubes
Blend protein powder, juice and fruit together. Add in ice cubes and continue blending.
Java Jolt
1 scoop café mocha protein powder (or alternatively chocolate or vanilla could be used)
1 cup brewed coffee (fresh)
½ cup milk or vanilla frozen yogurt
1-2 packets of sweetener
5 ice cubes
Blend together protein powder, coffee, milk and sweetener. Next crush ice into the mixture. This is a perfect replacement for an iced coffee beverage that you would typically buy at a specialty coffee house.
Cinnamon Swirl
1 scoop vanilla protein powder
1/2 cup low fat vanilla yogurt
1 cup milk
½ teaspoon cinnamon
½ tsp vanilla flavouring
2 packets sweetener
4 ice cubes
Blend all ingredients together until thoroughly mixed. Serve with sprinkled cinnamon on top.
Peanut Brittle Shake
1 scoop vanilla protein powder
1 tbsp butterscotch pudding powder
2 tbsps peanut butter
1 cup milk
4-5 ice cubes
Blend together protein powder, pudding powder and milk. Next add peanut butter and continue to mix. Finally crush the ice cubes until shake consistency is reached.
Orange Creamsicle
1 scoop vanilla protein powder
1 fresh orange (or alternatively 1 can of mandarin oranges)
1 cup orange juice
1 cup skim milk
1 tsp vanilla extract
5 cups ice cubes
Blend oranges, milk and juice together. Add in protein powder and extract. Finally crush ice into the beverage until desired thickness is reached. Serve.
