It's body-building, not belly-building. Here's a convenient
shake that'll fuel your gains without wrecking your health.
Experienced lifters need to be in a caloric surplus to build
muscle at an optimal rate, but that doesn't require thousands of extra calories
over maintenance intake. It's body-building, not belly-building, remember?
Roughly a few hundred calories over maintenance is all you really need to fuel
muscle gains.
Seems easy enough, yet many people claim to have a hard time
taking in adequate calories. They say they just can't eat enough
"clean" calories so they have to resort to junk food. This of course
sounds much better than "I'm lazy, not that smart, and just really like
eating junk food." For those without black belts in rationalizing poor
nutrition choices, it's not that tough to pack 300-500 quality cals on top of
your regular diet. Here's one way to do it.
The Healthy "Weight" Gainer Shake
Most people don't simply want to gain "weight" –
they want to gain muscle. The problem with most so-called gainer shakes on the
market is that you end up gaining mostly fat. That's because they contain tons
of sugar or other cheap filler ingredients. For this gainer shake, we're adding
healthy calorie-dense foods. Blended with water, the shake provides about 500
functional calories.
Ingredients
2 Scoops Metabolic Drive® Chocolate or Vanilla
1 Banana, small
2 Tablespoons Natural Peanut Butter (or nut butter of
choice)
18 oz Cold Water or Almond Milk
Handful of Ice
Blend all the ingredients together and fuel your gains. This
shake is easy to adjust based on the number of extra calories you're looking to
add to your nutrition plan. Simply add more or less banana, nut butter, or
protein powder, adjusting the amount of liquid as necessary.
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Source: https://www.t-nation.com
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