I've been saying for over two years now that if you want to make compositional changes, you need to adjust your nutrition first. For those of us looking to bulk up, that means taking in more quality calories. If you've been going with two scoops of protein in water for your post-training shake, skipping breakfast, or opting for a "light snack" in the afternoon, check out this smoothie recipe to shake up your weight (double-pun semi-intended).
Apple-Cinnamon Hardgainer Smoothie
Ingredients:
2 cups of whole milk
3 scoops of vanilla whey protein powder
1/2 cup of chopped walnuts
1/2 apple
1/4 cup total fat Greek yogurt (plain)
1 dash of cinnamon
4 ice cubes
Put all ingredients in a blender and blend until fruit and nuts have been chopped to satisfaction. Consume for breakfast, post-training, mid-afternoon, or any other time you are in need of calories!
Nutrition Facts:
Calories: 1,117
Carbs: 60 grams
Protein: 82 grams
Fat: 61 grams
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