The hands-down easiest way to build muscle mass is to add two whole-milk protein shakes each day. Have one immediately post-workout and another at some other convenient time of the day.
Here’s our favorite: 1-2 cups whole milk, 1/2 cup rolled oats, 1 cup full-fat Greek yogurt, 1 cup strawberries, 1 banana, 1 tbs coconut oil, 1 scoop low-sugar vanilla protein, handful spinach.
Stay away from the low-fat options; they’re just laced with added sugar! Add fruit instead.
Whole milk doesn’t have the fat taken out, which is critical for optimal testosterone levels.
Packed with protein and fat, eggs are a great and inexpensive muscle-building superfood.
High in protein and fat, animal products are a great source of a plethora of vitamins and minerals.
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A rare grain that is high not only carbs but also protein; you can add quinoa (keen-wah) to almost anything.
A great carbohydrate that’s high in complex carbohydrates and fiber.
Peanut butter has everything: protein, fat, carbohydrate, and lots of calories!
Great for cooking due to its high smoke point coconut oil is an incredibly versatile way to get extra calories in through shakes, cooking, or as a spread.
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