2. Protein Shake
A protein and carbohydrate recovery shake should be the cornerstone of your muscle-building program. Drinking a shake consisting of protein and carbohydrates before your workout sets the stage for optimal muscle growth and nutrient usage. Research from several universities shows that this power nutrition combination puts the brakes on excess muscle breakdown, jacks up protein synthesis, rapidly refills stores of muscle energy, increases blood flow to your muscles, up-regulates creatine transport, and improves your body’s ability to process and use carbohydrates for hours following your workout.