Muscle Shake Recipe: Liquid Assets
A balls-out workout can leave a pool of your sweat on the gym floor. Dehydration not only slows recovery but can also make your muscles look flat. Rehydrate quickly by downing this H2O-rich shake.
Matthew Kadey, MS, RD
1 Cup Coconut Water
Coconut aqua has all the H2O you need to hydrate those muscle cells, plus electrolytes to help replenish what is lost through sweat.
1 Cup Low-Fat (1%) Milk
A British Journal of Nutrition study proved milk proteins are effective at helping promote fluid retention after a workout, resulting in less of a negative fluid balance.
1 Cup Frozen Peach Slices
With a water content of more than 85% peaches are a fruit with a high liquid density. You can find frozen peaches alongside subzero berries and other fruit in the freezer section of many supermarkets.
1 Scoop Whey Protein Isolate
No bodybuilder-worthy post-training shake should be without a shot of protein to help stockpile the amino acids necessary to get big.
30 g protein
37 g carbs
3 g fat