by Dezi Abeyta, RD | SMRTFT Dietitian Writer
The key to building muscle and strength is lifting heavy. But to get the most out of that training stimulus, you need to back it with strong nutrition. And that means getting your postlift protein meal right. The most convenient option you’ll find is this post-lift shake, which I’ve used with pro athletes before. It delivers the protein to kick off muscle repair, carbs to refuel glycogen, and enough fiber to control appetite.
What you need
· 1 cup milk of choice
· 1 scoop whey or plant protein
· 1 cup frozen berries
· 1 half frozen banana
· 1 big spoon of Greek yogurt
· 1 spoon chia or ground flax
· Pinch of salt
· Water as needed to thin
Blend. Drink. Move on with your day.
Why it works
You’re giving yourself more than 30 grams of protein, which provides your muscles the raw materials they need for repair. With more than 40 grams of carbs, you’re restocking energy to help you actually adapt to your training. And there’s enough fiber and healthy fat in here to control inflammation, keeping your joints soreness-free. That pinch of salt is key too, pulling water back into your body.
It’s all the boring science stuff in one cup you can sip in a car or on the way back to the desk.
How to Use It
· Take it within an hour after training.
· If you're not hungry after workouts, still drink half. This helps avoid late-night overeating.
· If you train early, have this first thing after your lift, then have a normal breakfast later.
Again, no equipment required. Just intention.