Nutrition

Use this pre-workout recipe to amp up your strength in the gym

By Jordana Brown | Photo by Robert Reiff















Sometimes, you don't want to take a spoonful of this, six capsules of that and a few ounces of some other supplement. You'd prefer it if all of your needs could be met with one miracle product. Well, this one doesn't come prepackaged, but if you tote a shake mixed with these ingredients to the gym, we guarantee that you'll be plenty strong for your tussle with the weights.

Caffeine — in coffee or in supplement form — has been shown to instantly boost strength in athletes, while creatine and beta-alanine have a synergistic effect that contributes not only to your strength, but your recovery. The inclusion of fast-digesting whey ensures that you'll have more than enough protein at your muscles' disposal to get through your workout. Wheat germ will provide you with the slow-digesting carbs you need before workouts.

So mix away!

MIX THIS
3 cups coffee
1 scoop vanilla protein powder
5 g creatine
2 g beta-alanine
½ cup wheat germ
TOTALS: 186 calories, 37 g protein, 29 g carbs, 6 g fat

FACT: The 24 ounces of caffeine in this drink contains 405 mg of caffeine, right at the top end of the M&F-prescribed, 200—400 mg preworkout dose.


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