My Pre-Workout Shake Courtesy of Jeff Anderson aka “Muscle Nerd”
This is my pre-workout shake I take on my lifting days. It is a great mix of nutrients, calories and vitamin-packed foods. The nutritional breakdown for this shake is 698 calories- 23 grams fat- 74 grams carbohydrates- 49 grams of protein. The original source for this shake, according to Google searches and other websites, is Jeff Anderson aka Muscle Nerd. He is a popular figure in the nutrition and bodybuilding community. I found this shake on Bodybuilding.com in the forums.
Follow the directions below and consume this mixture about 1-2 hours before your workout.
Ingredient 1: 1.5 cups Skim Milk
Milk is probably one of the most overlooked supplements there is! It’s loaded with both fast-digesting (whey) and slow-digesting (casein) proteins for a steady supply of amino acids…and it’s been proven in research to be a powerful growth hormone releaser!
Ingredient 2: ½ Frozen “Slightly Green” Banana
Ripe bananas have more sugar content than bananas that are still slightly green and will result in more of a quick “sugar rush” instead of supplying long term energy to power through your workout. Grab a bunch of “slightly green” bananas at your local supermarket, peel them all, and place them in a plastic bag in your freezer to break up and add to your protein blender drinks as desired.
Ingredient 3: 2 Tbsp Natural Peanut Butter
“Natural” peanut butter (NOT the commercial hydrogenated garbage!) is loaded with mono-unsaturated fats…perfect for helping you raise your body’s testosterone levels for increased muscle mass and rapid fat burning. Look for a product that ONLY lists “Peanuts” and “Salt” on the list of ingredients.
Ingredient 4: ½ Cup Raw Oat Bran or Uncooked Oatmeal
Raw oat bran, like oatmeal, is a complex carbohydrate that is ideal for supplying tons of sustained energy for your workouts…AND the rest of the day.
Its finer texture makes is a better option for blender drinks, but if you only have access to oatmeal, make sure you put the dry oatmeal alone in the blender first and give it a few seconds on “high” to break it up a bit more.
Ingredient 5: ½ Scoop Vanilla Whey Protein
In addition to the casein protein from the milk, whey protein will provide you with additional, ready-to-deliver amino acids that will provide your muscles with a “jump start” on the recovery process.
March 2nd, 2008 at 3:06 pm
[...] Under Basketball | Posted on March 2, 2008 If you’re new here, you may want to subscribe to my RSS feed. Thanks for visiting!I am sitting here drinking my pre-workout shake before leg day and watching [...]