My friend over at Hardgainer Transformation, Brian Kotoka, posted a great-tasting and effective muscle-building protein milk shake recipe that you may want to try.

It’s good for several reasons:

  • It’s a great meal replacement shake. If you’re on the go or don’t have much time to prepare a nutritous meal, this shake is easy to mix up and carry around with you.
  • It’s full of the nutrients you need: 430 calories, 50 g protein, 36 g carbohydrates, 4 g total fat
  • It’s easy on the wallet. Hey, in hard times, we all need to save a little. This shake is super-cheap to make.

The recipe is here.

When I’m training for growth, I mix up a shake like this (double the quantities), put it in a Thermos bottle, and carry it around with me. I take sips every few minutes, perhaps 15-20 minutes apart.

Doing this allows me to keep a positive nitrogen balance in my bloodstream, which is a necessary condition to build muscle. I’m sure that if you do this, you, too, can gain a bunch of weight in a short time period.


For a quick primer on a program that works for hardgainers, check out the Hardgainer Manifesto.

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Filed under: Diet & FitnessNutrition

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