Build Muscle With This Post-Workout Natural Milkshake

Do you want to build muscle fast? Then you should watch your diet. While training is very important not to make any progress if your training program is not back to a solid diet plan.

Every athlete has a solid training program and diet plan to achieve your goals and specific needs. In this case, if your goal is to build muscle fast, I am going to reveal to you one of my secrets that helped me (with proper training and nutrition) to build 5 pounds of muscle in a month easily.

This is my post-workout smoothie , which consists of:

1 banana

250 ml of milk

2 free anger eggs

1 tablespoon cocoa

as simple as that, it will help you quickly and save your group money.

Why is it so effective smoothie if you want to build muscle? Let's look at the science behind it:

Banana: about 100 kcal, which mainly come from 25 grams of fructose. Banana is a great source of high glycemic carbohydrates, which produce insulin spike allows your muscles to repair and refill quickly after an intense workout by restoring glycogen stores in muscles. Banana is a great source of potassium, essential for muscle contraction and muscle recovery.

250 ml of milk: a good source of carbohydrates (11 g) and high-quality protein (7 grams), milk is rich in minerals such as calcium, magnesium, and rich in vitamins such as vitamin A, vitamin B-12, vitamin D, vitamin K, riboflavin. Milk will help you to repair your muscles with protein and carbohydrates to restore glycogen reserves and rebalance your body with minerals and vitamins.

Free-range eggs: about 12 grams of high quality easily digested protein, eggs, and help promote hypertrophy by increasing protein intake. Free range eggs are a good source of omega-3 fatty acids, and egg yolk is full of vitamins and minerals such as iron, magnesium, phosphorus and zinc.

Cocoa: a great source of minerals and fat. Cocoa will add some flavor to your drink and complete minerals present in it.

36 grams of carbohydrates

so what you get when you drink this great recovery drink?

36 grams of carbohydrates replenish your glycogen stores.

19 grams of high quality proteins, increased protein synthesis.

18 g fat, rich in omega 3 fatty acids that will help you preserve your health and promote fat burning (for Omega 3 fatty acids will increase your metabolism).

Vitamins A, B, C, D, E, K. ..

minerals: potassium, phosphorus, manganese, magnesium, calcium, iron, zinc ...

total of 382 kcal, and the 2:1 ratio of carbs / protein, which is a consensus among different studies of physiology, suggest that carbohydrate / protein ratio of 2:1 and 4:1, which is 4: 1 tested more sports endurance of physical activity.

Consume it after weight training, and you'll build muscle.

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