Muscle is metabolically active tissue that needs a constant supply of nutrients to maintain itself. Protein is the macronutrient that helps to rebuild muscle cells that have been torn through weight training. Protein shakes are used to supplement the diet and ensure the muscles get the adequate intake they need. With a few simple ingredients and tools, use protein shakes strategically to build muscle.
Step 1
Invest in a shaker cup. Shaker cups have either snap-on or screw-on lids and they are generally 32 oz. Take these with you to work, to the gym or on the road to make shakes on the run.
Step 2
Add liquid to the cup. Use water if you are trying to watch your calories, or use milk, flavored soy milk or juice if you are trying to add more calories to your diet. In either case, use 12 to 16 oz. of fluid and make sure it is ice-cold. Add two to three scoops of protein powder or a packet of a meal replacement protein drink.
Step 3
Fasten the lid back down and prepare your shake. Make sure the lid and the flip-top spout plug are secured tightly. Place one hand on top and your other hand near the bottom. Shake the cup up and down in a fast and steady motion for 30 to 45 seconds.
Step 4
Stop and tip the shaker cup upside down so the contents are near the lid. Examine the bottom of the cup for clumped up powder. Keep the cup upside down and shake it forcefully side to side to try to loosen up the powder. Tip the cup back upright and shake again for 10 to 15 seconds.
Step 5
Dislodge the flip-top plug and drink your shake. Alternate your shakes with whole food meals every two to three hours throughout the day or have them after your workouts.
Step 6
Add additional ingredients for a post workout shake. Mix in creatine, whey protein powder and dextrose powder. Use a fluid of your choice, shake it up and drink it as soon as you are done working out. This combination of ingredients will get absorbed quickly and kick-start the recovery process.
Step 7
Mix up a high-calorie smoothie in a blender to help bulk up. Drink smoothies or healthy shakes made with milk and fresh or frozen juice to gain healthy weight, according to mayoclinic.com. Add your liquid, then ingredients such as frozen berries, seeds, bananas, nut butter and protein powder. Put the lid on, turn on the blender and let the ingredients start to mix. Take the small lid off the top of the blender and drop three ice cubes in one at a time. This will make the shake cold and frothy. Stop the blender once the cubes are thoroughly dissolved and drink it.
Things You'll Need
- Shaker cup
- Milk
- Water
- Fresh fruit
- Frozen fruit
- Nut butter
- Blender
- Bananas
- Juice
- Whey protein powder
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