Monday Muscle - How To Mix The Best Ingredients For The Ultimate Muscle Building Shake

When people think of muscle building, they usually imagine barbells, dumbbells, and workouts but give little thought to the role nutrition plays in muscle building. This has led many an aspiring muscle building enthusiast to give up in frustration when he or she sees little or no result after months of hard work at the gym.

In contrast, professional body builders know the value of proper nutrition and almost as a whole pay as much attention to what they consume as they do to their workouts.

Supplements can help 

They not only eat a well-balanced diet but also augment it with protein-rich shakes and powders that their aching muscles need after workouts. If you want to develop strong and well-developed muscles, you should the same. All types of ready-made preparations are available at places like wholefoods but you will not get a fraction of what you can get if you prepare muscle shakes yourself. Fortunately, it is quite easy if you know what ingredients you need as we show you below.

· Whey Protein Powder - 

The undisputed king among protein sources, whey protein is loaded with protein. No serious muscle building fan should be without it. Period!

· Greek Yogurt - 

Also high in protein but low in sugar, this is a nice addition to a shake that will enhance the overall taste of the shake.

· Frozen berries - 

Known for their high antioxidant content, berries also blend beautifully in a shake and give it a thicker milk-shake like texture.

· Ground flaxseeds - 

High in healthy omega fats, they provide an easy and fast way of consuming the healthy fats your body needs and craves.

· Dried coconut - 

Coconuts make a healthy addition

Known for its tasty flavor and energy enhancing qualities, this is another source of healthy fats you don't want to be without.

· Natural nut butter - 

Nothing beats nut butter as a source of healthy fat and as an easy way to give your shake a creamy tasty flavor. Make sure you choose almond or peanut butter variety.

· Cottage Cheese - 

This is another fine ingredient that can serve as an alternative to or as a substitute for Greek Yogurt.

· Dry Ground Up Oats - 

A great source of energy releasing carbohydrates, they lower cholesterol level among other health benefits. Best of all, you will not notice any difference in the taste.

· Bananas - 

Are such a rich source of potassium that they should always be included in all shakes. They also improve the taste significantly and keep your muscles healthy.

· Xanthan gum - 

A tiny amount of this is all you need to turn the mix into a very thick muscle building milk shake. It is an essential component to any shake.

· Milk - 

Finally, milk will supply your muscles with calcium and protein while also helping to make the shake thinner.

The above ingredients are all you need to prepare a muscle shake high in protein and other essential nutrients that your muscles and body desperately need. If you regularly consume a shake using the above set of ingredients while also maintaining a regular workout routine you will soon wake up one fine morning to stare at yourself in the mirror wondering if that impressive physique with lean and well-defined muscles is really you. It is really within your reach if you regularly exercise and nourish yourself with foods high in proteins and other essential nutrients.

Optimize your performance in life. Choose your nutrition wisely to give you energy and mental clarity.



Article Source: http://EzineArticles.com/expert/Walter_H_Menuet/1833556

Fat Loss Friday - Best Weight Loss Supplements For Women Under 40

Women of all ages struggle everyday to shed weight. However losing weight in your late twenties becomes rather difficult due to the added pressure of your family and career. As a result, most women between the ages of 29-40 have to deal with problems of obesity. This also leads to several health complications which are hard to get rid of at an old age. What causes fat gains in women of this age is either their sedentary lifestyles or bad food habits. Therefore, the best way to lose weight for women in this age-bracket is with the help of proper exercise and the right supplement to go with it.

No matter how or for how long you workout, the right diet can provide you with the figure you desire. This is why using the right weight loss supplement is very important at this time. Though most of these supplements do not directly burn fat, most of them help in increasing your rate of metabolism. Thus here is a guide to building the right fat loss stack with the combination of micro-nutrients, amino acids, proteins and the best weight loss supplement for women. Given below are some of the essential supplements that can help women with losing fat:

1. Whey Protein

Protein powders come in many delicious flavours

This is a must-have ingredient in your diet when aiming to shed weight. Proteins like whey are very important for shedding weight and yield plenty of benefits to the body. It keeps you full and reduces cravings for food. It also builds immunity, empowers muscles and is very convenient to take.

2. Multivitamins

The right & exercise and daily diet, when coupled with multivitamins can yield great results for the body. These multivitamins help in improving various functions of the body and help the body maintain itself properly. They are also helpful in improving your metabolic rate, strengthening the bones & tissues, smooth repair & building of muscles and better protection from diseseases.

3. Casein

Micellar Casein is very useful in supporting the long-term building of muscles. They provide nutrition to muscles all-thought the day and fight catabolism as well. Casein is also useful for the development of lean muscles and can also work aa a great post-workout shake/drink.

4. Essential Fatty Acids

EFAs are vital for health

Essential fatty acids or EFAs improve both cardiovascular & brain functioning. They also support the joints and help in proper hormone production in the body besides improving the rate of metabolism.



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7 Easy Green Smoothie Recipes for Rapid Weight Loss

Research proves that Green Smoothies are one of the best ways to quickly lose weight. However, it can be tricky to consume green smoothie unless you have proven recipes. Here are some easy to follow recipes of Green Smoothies that you can use.

#1. Mint Mojito Green Smoothie

Ingredients:

· 1.5 cups of fresh spinach

· 1 large handful of fresh mint

· 3/4 cups of coconut water, or regular water

· Juice of 2 limes

· 3 teaspoons of hemp seeds (optional)

· 1 frozen or freshly chopped banana

· ice cubes (optional)

· 2 teaspoons of honey (optional)

Directions

Add the mint, spinach and coconut water (or regular water) into the NutriBullet together and blend until the mixture is smooth. Add the hemp seeds, lime juice and banana into your juicer, you can also add in the honey and a few ice cubes if you'd like then blend until the mixture is smooth. Garnish the mixture with mint and lime.

#2. Love Your Body Green Smoothie

Ingredients:

· handful of spinach

· handful of kale

· Quarter cup of fresh parsley

· 5 frozen strawberries

· Half a lemon

· Quarter sliced cucumbers

· 3 teaspoons of hemp seeds

· 1 cup of almond milk

Directions

Combine all of your green vegetables and liquids into the NutriBullet, blend until the mixture is smooth. Adjust the speed and add in the remaining ingredients, blend unto the mixture is smooth.

#3. Avocado Grapefruit Green Smoothie

Ingredients:

· 1 med. frozen banana, chopped

· Half med. peeled grapefruit, chopped

· Quarter med. peeled avocado

· 1 lg. handful kale and spinach

· 1 in. of ginger root

· 1 tsp. of wheatgrass powder, or of choice

· Half cup of filtered water, or regular

Directions

Gather all of the listed ingredients and combine in your juicer then blend the mixture until it is even.

#4. Kale Aide Green Smoothie

Ingredients:

· Juice of 1 whole lemon

· 5 mini apples

· Lg. chuck of peeled ginger

· 3 teaspoons of hemp seeds

· 1 stalk of celery

· Quarter cup of chopped cucumbers

· Quarter cup of fresh parsley

· 4 stalks of de-stemmed kale

· 1 cup of water

Directions

Combine all of the greens into the NutriBullet then pour in the liquids. Blend the mixture until it is smooth. Lastly, add in the remaining ingredients then blend until the entire mixture is smooth.

#5. Apple Kale Green Smoothie

Ingredients:

· Half an apple

· 1 cup of de-stemmed kale

· Half cup of frozen pineapple

· Half of a fresh squeezed lemon, or 1 tsp. of lemon juice

· 1 cup of water

· 1 serving of Vega One French Vanilla

· Ice (optional)

Directions

Gather all of the ingredients and add them into your juicer. Blend the mixture until it is smooth.

#6. Restorative Detox Green Smoothie

Ingredients:

· Half of a grapefruit

· 1 cup of coconut water

· 8 fresh basil leaves

Directions

Add all of the ingredients into your juicer and blend until the mixture is smooth.

#7. Holiday Detox Smoothie

Ingredients:

· 2 lg. peeled and quartered oranges

· 1 lg. quartered and cored apple

· 1 16oz. bottle of Kombucha, or apple juice

· 3 cups of fresh spinach

Directions

Put the apples, kombucha (or apple juice) and oranges into the juicer. Blend the mixture on low until the fruit is even. Add in the spinach to the blended fruit and increase the speed to high then blend the mixture until it is even and creamy in texture.

Article Source: http://EzineArticles.com/?expert=Arslan_Asad