The Ultimate Muscle Shake

Punch up your workout: A cocktail of protein, carbs, and creatine can help you build brawn faster, according to Australian researchers. Men who consumed this mix during 10 weeks of weight training packed on 68 percent more muscle than those who took in only protein and carbs. “Creatine helps you train harder and recover faster,” says study author Alan Hayes, Ph.D. And drinking it with carbs and protein helps shuttle even more of the compound into your muscles. The magic formula is 40 grams each of carbs and protein, plus 5 grams of creatine. (Optimum Nutrition’s After Max has that combo.) Divide your drinks into two equal servings for the day, and have one after your workout.

 

 

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