Lifting weights is only one piece of the puzzle when it comes to building muscle. You’re body’s going to need extra calories to fuel growth and pack on more muscle as well.
According to power and endurance Gym Jones trainer Bobby Maximus, when first working with members of the military or pro athletes, he puts them through intense training and adds an additional 200-400 calories per day.
Once he sees how they respond to this, their diet and workout routine gets adjusted accordingly. Sometimes the trainees won’t have to change much, if anything – instead, he’ll simply have them drink his simple but effective “Emergency Shake” recipe on a daily basis.
Not only does it contain a damn-near perfect blend of carbohydrates, fats, and proteins, it’s also quick and easy to make. And even though it’s great for those days when you’re in a rush, it still has an excellent nutritional profile, containing pure orange juice, whey protein mix, and fish oil. Amazingly, with this one change in diet his guys are usually adding muscle and burning fat fairly quickly.
The fish oil is a good fat that contains all-important omega-3’s, and can even help with recovery by reducing the soreness that follows a strenuous workout. The whey mix naturally feeds your body the extra protein it needs to optimize muscle growth, while the orange juice not only has a great vitamin/nutrition profile, it also delivers quickly digested carbs to resupply fuel-starved muscles.
Nutrition is a core element of Bobby’s fitness philosophy, but he takes a view that’s a little different from most mainstream diet plans, which are mainly concerned with weight loss. His attitude is that nutrition should work for you, and you should be eating with a specific fitness goal in mind.
If you want to build muscle but you’re following a diet designed primarily for fat loss, you’ll struggle to get good results, not to mention probably end up undernourished, and generally just won’t feel good. In the end, you’re only be shooting yourself in the foot by hindering your body’s ability to function at it’s best.
The reason Bobby considers this recipe to be his go-to protein shake is because of it’s versatility: it’s perfect for pre- or post-workout, and for in-between meals as well. That’s probably why he drinks it on an almost daily basis.
The Bobby Maximus “Emergency Shake” Recipe
- 8 oz. of 100% orange juice
- 1 Tbsp high quality fish oil (Carlson’s Lemon Flavored Fish Oil tastes best for this shake).
- 1 scoop vanilla whey protein
There’s not a lot to it: 1. Add the ingredients into a blender bottle. 2. Shake. 3. Enjoy.
Nutrition: 350 calories, 24 grams protein, 15 grams fat, 29 grams carbs
This is a great shake for a variety of fitness applications, whether you’re into weight lifting, crossfit, or whatever. It’s quick to make, simple, and effective.