Shakeup Your Smoothie

Add these to your post-workout protein shake for faster gains.

1 SKIMMED MILK

If fat loss is your primary fitness focus, blending your protein powder with water instead of milk will keep the calorie count lower and reduce your intake of both sugar and fats. But if you want to increase both muscular size and strength, then add some milk to the mixer. Research shows that taking protein with carbs during the post-workout window hastens muscle recovery thanks to a faster replenishment of glycogenstores.

 2 A MEDIUM BANANA