Massive Muscle Shake

This apple-yogurt shake will give your muscles the building blocks they need to balloon up bigger than a Hollywood ego.

By Matthew Kadey, MS, RD | September 13, 2012

Muscle Shake Hangover Helper


1 cup low-fat (1%) milk

Aside from being a stellar protein, milk is a rare food source of vitamin D. Low levels of vitamin D have been linked to increased fat infiltration into muscles, which saps their strength. Less strength translates into lackluster training sessions and subsequently an absence of sleeve-busting pipes. 

1/2 cup low-fat, plain Greek yogurt

Deliciously creamy Greek-style yogurt contains nearly twice as much muscle-friendly dairy protein as traditional yogurts, making it a worthwhile splurge. 

1 unpeeled apple, chopped

An apple a day may keep muscle loss at bay. Researchers at the University of Iowa (Iowa City) discovered apple peel is a source of ursolic acid, a compound that may promote muscular growth by increasing the effects of a key muscle-building hormone called insulin-like growth factor 1. 

1 scoop whey protein isolate

Whey is chock-full of leucine, an amino acid that plays an important role in stimulating muscle growth following training, according to scientists at McMaster University (Hamilton, Ontario).

Nutritional Information:

*Serves one 

Calories: 398 Protein: 50 g Carbs: 48 g Fat: 3 g

About the Author

Matthew Kadey MS RD

Matthew Kadey, M.S., RD, is a Canadian-based dietitian, nutrition writer and recipe developer. A regular contributor for Oxygen and Muscle & Performance magazines, he is also the author of Rocket Fuel: Power-Packed Foods for Sports and Adventure (VeloPress, 2016), Muffin Tin Chef (Ulysses Press, 2012) and The No-Cook, No-Bake Cookbook (Ulysses Press, 2013). An avid cycle tourist, Matthew has pedaled his bike through Thailand, Cuba, New Zealand, Sri Lanka and Myanmar.