This is, without a doubt, my favorite recipe of all time. It’s incredibly easy to make, ridiculously cheap, and it hits a huge amount of your calorie and nutrition needs. What’s more, all it requires is a blender and about 3 minutes of your time!
I’m also a huge fan of this recipe because of how adaptable it is; you can easily substitute different ingredients for a completely different taste.
Why is this recipe great for you?
This shake is absolutely packed with protein. This will give your body a good supply of amino acids so that it can build and repair muscle.
It’s also very high in calories, making it perfect for anyone looking to add some serious size and muscle to their frame.
Oh, and don’t forget that it’s rammed full of potassium, which can help to protect against strokes and high blood pressure, as well as reducing the risk of all-cause natural death by 20%!
Then there’s the creatine component, which will significantly enhance your high-intensity exercise performance.
Weight loss tip: Do not drink this shake! If you’re looking to lose weight but keep up your protein intake, I recommend a simple 2-scoop protein shake mixed with water. It won’t taste anywhere near as nice, but it’ll only have 200kcal.
As you might have guessed, the post-workout mega-shake is best consumed as soon as possible after your workout. This is a time when your body is highly insulin-sensitive, and the combination of sugars and protein in this shake will shuttle the protein to your muscles as quickly as possible.
I don’t recommend this shake at any other time of day, as the sugar content is excessive if you’re not using it for a very specific purpose (i.e. training recovery). Plus, if you drink it before training, I can’t imagine you’ll feel very comfortable!
50g chocolate protein powder (any brand)
5g creatine monohydrate (any brand)
400ml whole milk
1 scoop ice cream (any flavor is fine, but I tend to use vanilla or chocolate)
2 tbsp peanut butter
1 banana, broken into two or three chunks
As far as recipes go, this is about as simple, quick, and easy as it can possibly get. All you need to do is follow 3 steps. I’d give this a 0.5/5 difficulty rating!
1. Put all the ingredients into a blender.
2. Blend the ingredients together.
3. Pour into a large glass.
Yep, it really is that simple, and that’s exactly the point! You can get home from your training session and within 2 or 3 minutes you can be ready to consume a super high-calorie, high-protein meal that will support your muscle growth.
Ready to shake your nutrition up?
That’s it – my recipe for the best post-workout shake in the world! Hopefully you’ve found it helpful, and if you’re looking to stack on some serious size and strength, then I strongly recommend you give this a try for the next few weeks. Enjoy!