Muscle Shake Recipe: Liquid Assets

A balls-out workout can leave a pool of your sweat on the gym floor. Dehydration not only slows recovery but can also make your muscles look flat. Rehydrate quickly by downing this H2O-rich muscle shake.

November 13, 2012

Matthew Kadey, MS, RD

1 Cup Coconut Water

Coconut Water

Coconut aqua has all the H2O you need to hydrate those muscle cells, plus electrolytes to help replenish what is lost through sweat.

1 Cup Low-Fat (1%) Milk

Low-Fat Milk

A British Journal of Nutrition study proved milk proteins are effective at helping promote fluid retention after a workout, resulting in less of a negative fluid balance.

1 Cup Frozen Peach Slices

Peach Slices

With a water content of more than 85% peaches are a fruit with a high liquid density. You can find frozen peaches alongside subzero berries and other fruit in the freezer section of many supermarkets.

1 Scoop Whey Protein Isolate

Whey Protein

No bodybuilder-worthy post-training shake should be without a shot of protein to help stockpile the amino acids necessary to get big.


Serves One

288 calories

30 g protein

37 g carbs

3 g fat