Pimp your protein shake

Add these to your post-workout protein shake for faster gains

To add muscle mass faster, just put these four delicious ingredients in your post-workout shake

SKIMMED MILK

If fat loss is your primary fitness focus, blending your protein powder with water instead of milk will keep the calorie count lower and reduce your intake of both sugar and fats. But if you want to increase both muscular size and strength, then add some milk to the mixer. Research shows that taking protein with carbs during the postworkout window hastens muscle recovery thanks to a faster replenishment of glycogen stores.

A MEDIUM BANANA

Adding a banana to your blender when making a post-workout shake can do wonders for your physique because they’re an excellent source of vitamin B6, which plays a central role in the metabolism of the fats, carbs and protein you eat. A medium banana contains more than one-third of your daily recommended intake of this vital B vitamin, which is also involved in neurotransmitter synthesis and gene expression.

GROUND CINNAMON

Adding this spice will keep your blood sugar levels stable, a key consideration when trying to add muscle and lose body fat. Indeed, a study published in the Journal Of Nutritional Science And Vitaminology found cinnamaldehyde, a compound in cinnamon, is involved in the metabolism of fatty visceral tissue (ie your beer belly). So more cinnamon could help reduce the size of your waist.

PEANUT BUTTER

Adding a dollop of organic peanut butter (or other nut butter) – as long as it’s low in added salt or sugar - will (a) transform the taste of your postworkout shake and (b) increase your intake of quality fats, which your body needs for better hormone production, including muscle-building testosterone. Most nut butters are also high in the antioxidant vitamin E, which combats cellular damage caused by training.