Anaboic Power Shake

21 02 2011

We try to reach our fitness goals through HARD TRAINING and CLEAN EATING but there’s a little more science behind the process.  When you train your applying a load on your muscles that is greater than usual, obviously; however your muscle fibers tear and proteins are damaged.  If you were to look at your muscles under a microscope after you train, you’d actually see the torn fibers.  With proper nutritional support and sufficient downtime, your body rebuilds them, only they don’t just return to their original form –  they get bigger and stronger, a process called hypertrophy.  To fuel hypertrophy, you need plenty of protein and its building blocks, amino acids.  With protein on your side, you can push your body into an anabolic state – a state during which your body creates more muscle protein than it breaks down.  You need the proper nutrition to flip your body into that anabolic state, and this concoction is designed to do that.

This is my ideal home made Post-Training recovery shake.  Tastes great and you can make it the night before, freeze it in a disposable plastic drink container, and throw it into your gym bag in the morning.  It will thaw by the time you set down the last weight from your last rep.  Be sure to leave some room under the lid so it won’t burst open the container when it freezes.

  • 1 cup frozen strawberries
  • 1 cup low fat or fat free strawberry yogurt
  • 30 grams whey protein powder (plain or vanilla)
  • 1 tablespoon honey
  • 1 cup fat-free milk
  • 1 cup fresh squeezed orange juice
  • 3 grams creatine monohydrate
  • 5 grams glutamine

Blend all ingredients until smooth.  Contains 589 calories, 100 g carbs, 48 g protein, 2 g fat, 4 g fiber.





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