Gain Mass

Massive Muscle Shake

September 13, 2012

By Matthew Kadey, MS, RD

Ingredients:

1 cup low-fat (1%) milk Aside from being a stellar protein, milk is a rare food source of vitamin D. Low levels of vitamin D have been linked to increased fat infiltration into muscles, which saps their strength. Less strength translates into lackluster training sessions and subsequently an absence of sleeve-busting pipes. 1/2 cup low-fat, plain Greek yogurt Deliciously creamy Greek-style yogurt contains nearly twice as much muscle-friendly dairy protein as traditional yogurts, making it a worthwhile splurge. 1 unpeeled apple, chopped An apple a day may keep muscle loss at bay. Researchers at the University of Iowa (Iowa City) discovered apple peel is a source of ursolic acid, a compound that may promote muscular growth by increasing the effects of a key muscle-building hormone called insulin-like growth factor 1. 1 scoop whey protein isolate Whey is chock-full of leucine, an amino acid that plays an important role in stimulating muscle growth following training, according to scientists at McMaster University (Hamilton, Ontario).

Nutritional Information:

*Serves one Calories: 398 Protein: 50 g Carbs: 48 g Fat: 3 g