If any of you reading this possess a blender you have one of the most useful tools in bodybuilding within your possession! If you don’t own a blender I strongly recommend you go out and get one. Consuming large amounts of food is all part and parcel of building lean muscle tissue. The problem with this is that unless you have a superhuman appetite it starts to become a serious chore eating all of the time and can be down right unpleasant at times. For example if someone told you that for breakfast you had to eat a large bowl or porridge oats, 4 scrambled eggs, a banana, a large bowl of blueberries and have a protein shake you would probably feel full just thinking about it. However if someone said you had to drink a shake that doesn’t even fill 2 pints then that would be nice and easy. This is where the blender comes in. With the use of a blender you can turn a massive array of food into a surprisingly delicious shake. I am going to tell you how to make my personal favourite shake that has been a staple breakfast of mine for some time now which is a great addition to any mass building diet. If you struggle to get enough calories in during the day, if you are naturally skinny and burn off all of the calories that you eat, if you never have an appetite and prefer to drink shakes than shovel food into you all day, this is the answer.
100g porridge oats
3 egg whites
2 scoops whey protein (natural or choc mint is best)
1 tablespoon linseeds
2 tablespoon light olive oil
1 pint water
It only takes about 10 minutes to make, drink and clean up after this shake so it is by far easier than cooking. Making it is also far easier than you would imagine. The ‘secret’ trick to making it is this… put all of the ingredients into the blender and turn it on. See, simple. The only ingredient that requires work is the linseeds, these will need grinding up slightly or else the seeds protect the useful fats. The eggs will need warming slightly to allow the body to utilise the protein more effectively. Boil them for 30 seconds in a pan before adding them to the shake. I recommend putting the water in first or else your blender may struggle unless it’s a powerful one. Leave it to blend for at least 30 seconds to make sure the oats are fine blended and then pour. It should only fill roughly 2 pint glasses and not be too thick at all.
As you can see this is full of quality calories, made up of carbs, protein and essential fats. The carbohydrates come from the low GI oats as well as fast acting maltodextrin. High GI carbs are essential first thing in a morning to help kick start the body into an anabolic state after the fast overnight. The fats come from the flaxseed in the linseeds. This is an important essential fat. The rest of the fat comes from the olive oil and the oats. Monounsaturated fat from olive oil has been shown to have many benefits towards the health of the heart and circulatory system. Using light olive oil means there is no unpleasant flavour. The protein comes from the eggs which are a great source of moderate timed release protein, as well as from the whey protein. Whey protein is fast acting which is also vital in a morning as your body will be craving nutrients so you need protein in the system quickly. The combination of fruits chocolate or chocolate mint flavour protein has always tasted nicest for me. The blueberries give a huge range of anti-oxidants and have actually been shown to help increase muscle repair. If the shake is too thick more water can be added. The whole shake will cost no more than £2.00 – £3.00 depending on your choice of quality for ingredients.
So give it a go. Add a mega shake to your mass building day and reap the calorific benefits.