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Massive Muscle Shake

This apple-yogurt shake will give your muscles the building blocks they need to balloon up bigger than a Hollywood ego.

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).