Preworkout Shake
Start with 1 1/2 scoops of protein powder (about 30 grams) and 12 ounces of nonfat milk instead of
water. This yields roughly 240 calories, 40 grams of protein, 16 grams of carbs, and 3 grams of fat. Toss in some fruit for flavor, or a tablespoon of peanut butter or almond butter for a creamier shake. These will boost calories, carbs, and fat, but they're good for your overall diet
Buzz the concoction in a blender. Add ice if you like your shakes thicker.