lundi 11 novembre 2013

Build Muscle With This Post-Workout Natural Milkshake

Do you want to build muscle fast? Then you should watch your nutrition. While training is really important, you will not make any progress if your training program is not back by a solid nutrition plan.
Every athlete has a solid training program a nutrition plan in order to achieve their specific goals or needs. In this case, if your goal is to build muscle fast, I am going to reveal to you one of my secrets, that has helped me (along with the proper training and nutrition) to build 5 pounds of muscle in one month easily.
It is my post-workout milkshake which consists of:
1 banana
250 ml of milk
2 free rage eggs
1 spoon of cocoa
As simple as that, it will help you to bulk fast and save your money.
Why is this milkshake so effective if you want to build muscle? Let's see the science behind it:
Banana: approximately 100 kcal, which mainly come from 25 gr of fructose. Banana is a great source of high glycemic carbs, which will produce an insulin spike allowing your muscle to repair and refuel fast after intense training by restoring glycogen reserves in muscles. Banana is a great source of potassium, crucial for muscle contraction and muscle recovery.
250 ml milk: good source of carbs (11 gr) and high quality protein (7 gr), milk is also 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 muscles with its protein and restore glycogen reserves with carbs, while rebalancing your body with minerals and vitamins.
Free-range eggs: approximately 12 gr of high quality easy to digest protein, eggs while help to promote hypertrophy by increasing your protein intake. Free range eggs are also a good source of Omega 3 fatty acids and the egg yolk is full of vitamins and minerals, such as iron, magnesium, phosphorus and zinc.
Cocoa: great source of minerals and fats. Cocoa will add some flavour to your milkshake and complete the minerals present on it.
36 gr of carbs
So what do you get when you drink this super recovery drink?
36 gr of carbs to replenish your glycogen stores.
19 gr of high quality protein, to increase protein synthesis.
18 gr of fats, rich in Omega 3 fatty acids that will help you to preserve your health and promote fat burning (because Omega 3 fatty acids will increase your metabolic rate).
Vitamins: A, B, C, D, E, K...
Minerals: Potassium, Phosphorus, Manganese, Magnesium, Calcium, Iron, Zinc...
A total of 382 kcal, following a 2:1 ratio on carbs/protein which is among the consensus of different physiology studies, which recommend a carbs/protein ratio between 2:1 and 4:1, being 4:1 tested more for endurance sports than resistance training.
Consume this after weight training, and you will build muscle.
Find out more on nutrition and training in my website:
While it is focused more on strength training, conditioning and nutrition for Mixed Martial Arts, everybody can benefit from it, as MMA training is a great way to burn fat, build lean muscle and achieve a total conditioning.

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