Good Lifestyle

Need a healthy meal in a hurry? Forget Burger King and Chipotle.Struck Can be the fastest of all foods.

There is little or no preparation work, no cooking and minimal cleaning. Just throw the ingredients in a mixer, let "Rip E and enjoy. Easy, right? But whenweightloss WhereMuscular growth Is the goal, choose the right ingredients for your post-pump concoction requires some reflection. If you choose the right foods, you are linked to seeing results. But with so many fluids variables-, proteins, carbohydrates, fats and shakes protein supplements can really go bad very quickly, defoiting all your hard work in the gym. Follow our guide below to create tasty protein shakes that will give you the body you want - whenever you turn on the mixer.

Many people think that protein powder is a mandatory tremor ingredient, butGreek yogurt And pack the cottage cheese a ton of protein, too. And if a smoothie texture is what you want, these dairy sources should be your Go-Tos.

How much: Whatever the source of protein you choose, the objective of a service that the supply of about 20 grams of proteins. Compared to the consumption of small and large quantities of nutrients, research shows that 20 grams plus effectively stimulates post-pump of muscular repair. Adding more protein will not hurt the cause - but it will not be useful either.

Our Go-Tos: If you stick withprotein powderWe offer herbal varieties that combine hemp, rice and pea protein. Mixing the three ensures that you get a complete source of protein, which includes promoting bodybuilding and amino acids that the body can not do itself. With regard to yogurt, we are partial 2% FAGE because of its high protein content, low profile in sugar. It also provides a little fat milk matter, which helps the body absorb fat soluble vitamins in yogurt.

The taste and nutrition wise, the liquid you choose will compose most of your drink.

How much: 8 ounces

Our Go-Tos: Water, coffee, milk 1% or nourished with sugar-free grassAlternatives of milk are all equitable games. Which you choose depends on your goal and lifestyle: if you try to lose weight, stick with H20; If you train in the A.M., an energizing iced coffee cup, low call option; And if you aim for your protein intake, cow's milk is the best bet. Vegan who do not like the idea of ​​the water-based drink must use another unsweetened milk.

Of course, getting protein after a workout is important, but you also need to consume carbohydrates to restore your exhausted energy reserves.

How much: After a workout, your body needs a snack or in this case, a jerk with a 1: 1 or 2: 1 carbohydrate with protein. If your workout has gone over 90 minutes, go for the latter. If weight loss if your goal, opt for the old one. Since you target for 20 grams of protein, 20 to 40 grams of carbohydrates provide the proportion of nutrients.

But before loading your drink with tons of fruit to reach this number, you want to check your liquid sources and protein for carbohydrate accounts. At 2% fage yogurt, for example, provides recommended 20 grams of protein, but also carbohydrates eight grams of carbohydrates. If you use yogurt and water as a trembling base, you want to add 12-32 grams of carbohydrates to your drink.

Our Go-Tos: A mean banana provides about 30 grams of carbohydrates and a cup of slicesstrawberries-A fruit that prevents the 13 gram training grease supplies. If you want a cold, the melted snow as a drink, use frozen fruit and ax a part of the ice, which can sweeten the taste.

You have heard it over and over again:healthy fats will not make you fat. In fact, food consumption like nuts, seeds, walnut butters and lawyers after you work session can help speed recovery time, improveMuscular growth and reduce Cassie Bjork, RD, the risk of injury by protecting the articulations against wear, inflammation and pain, LDHealthy life.

How much: A 1: 1: 1 or 2: 1: 1 of carbohydrates with fat protein is ideal, so you'll want to get 20 grams of healthy fat in your shake. But again, it does not all need to come from another source. Chances are good, your liquid sources and carbohydrate proteins will carry fats. So, make sure to subtract those of the equation.

Our Go-Tos: A portion of two tablespoon ofPeanut Butter Provides 16 g fat, 2 tablespoons of flax seeds on the ground carries 6 grams, 25 almonds has 15 grams of fat and 2 tablespoons of hemp seeds provides 10 grams of fat.

Raise the taste of your shaking at the next level with tasty and low additions such as cocoa powder, vanilla extract and cinnamon, a sweet spice that stabilizes blood glucose and insulin spikes.

If you need ideas to help you get started, try them Protein shaker recipes . Once you are comfortable with the ratios, use these combinations as a source of inspiration to create your own personalized muscle growth grenches.