Whether you already work out, or plan on starting soon, the main goal for exercising is to get stronger and build muscle. From lifting weights to yoga, it’s well known that the workout creates the initial stimulus for muscle growth, and it’s the post-workout nutrition that feeds that stimulus. Without the proper nutrition afterwards, you will not build muscle and tone up.
To give your body a muscle building advantage, make sure you consume a healthy macronutrient and micronutrient dense post workout meal or shake.
The main building blocks needed for muscle fiber growth are protein (1), cholesterol (2), water (3), creatine (4), and micronutrients (5). Let’s create a quick digesting shake then that provides all of those different compounds!
The Ideal Muscle Building Protein Shake
30 grams of hydrolyzed whey protein. Hydrolyzed whey is the fastest digesting and has the greatest uptake of all the different types of protein known. Considering muscle is primarily made of protein, it’s vital you eat at least 1g of protein per pound of bodyweight for optimal muscle growth. If looking for a plant based protein, Organifi’s Complete Protein is a great substitute.
Six pasture raised egg yolks. Egg yolks contain a bunch of cholesterol, ample micronutrients, and even some protein. Six egg yolks contains ~990 mg of cholesterol, 16.2 grams of protein, and is a good source of various minerals, B vitamins, vitamin A, and vitamin D. Cholesterol is a much needed component of muscle tissue, and it’s also a key component needed to maintain optimal hormone levels.
Eight oz coconut milk. Coconut milk contains much needed electrolytes, such as potassium, manganese, and phosphorus. Coconut milk is primarily water, great for rehydrating, and the saturated fat present is good for muscle building in addition to making the shake nice and creamy.
Three grams of creatine monohydrate. Creatine has been shown to be a important part of the energy production chain within muscle cells, and as a result fully saturated creatine stores within muscle bellies has been shown to increase power output and build more muscle. 3 grams post workout ensures you quickly refill creatine stores which were depleted during exercise.
Add flavor enhancers like a scoop of zero-calorie sugar, cinnamon, cacao powder, or more to give the shake an even more flavorful taste. And don’t worry! The raw eggs confer no egg-like flavor to the shake, instead just giving it a smoother, richer mouthfeel.
Drink this shake after every workout, taking into account your overall calorie and macronutrient targets, and I guarantee you’ll notice strong muscle building and strength boosting effects within two weeks!
Use the promo code WILDFREE15 at checkout at Organifi for 15% off of your order, and at True Nutrition for up to 10% off of your order. Click here to learn more about Wild Free Organics Affiliate Policy.
Pasiakos SM, Mclellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015;45(1):111-31.
Barrientos G, Llanos P, Hidalgo J, et al. Cholesterol removal from adult skeletal muscle impairs excitation-contraction coupling and aging reduces caveolin-3 and alters the expression of other triadic proteins. Front Physiol. 2015;6:105.
H.H. Mitchell, T. S. Hamilton, F. R. Steggerda, H. W. Bean. The Chemical Composition of the Adult Human Body and its Bearing on the Biochemistry of Growth. The Division of Animal Nutrition, University of Illinois.
Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr. 2013;10:36.
Maughan RJ. Role of micronutrients in sport and physical activity. Br Med Bull. 1999;55(3):683-90.