What’s up guys, today I just wanted to bring you a little post-workout shake I’ve been using for a while that is not only delicious, healthy, and cheap to make, but will improve your performance and your physique. I call it the Peanut Butter Performance shake.
Before I tell you how to make it, let me describe why I make my own shakes and don’t just buy weight gainers.
Naturally, I’m an ectomorph. When I first started lifting to improve my football performance, I wanted to bulk up, and bulk up fast. On the recommendation of my buddy, I bought my first weight gainer – BSN True Mass.
Now I’m not even going to lie to you, this shake tasted like pure heaven… the vanilla flavour was banging! Like a Mcdee’s milkshake. The best part of the workout was the shake afterwards, no doubt about it.
I started drinking it once a day, eventually upping the frequency to twice a day, and soon enough I got what I wanted – filthy weight gain. I had a slight beer belly forming and I became extra careful about wearing t-shirts that might reveal my not-so-flat stomach. I also started to get really bad stomach cramps and toilet ‘issues’.. I’d constantly feel like I needed drop logs whenever I was out, and this is obviously a problem if you’re over the age of 2 years old.
Here is the macronutrient breakdown for BSN True Mass (per serving):
- 700 cals
- Total fat 17g, Total carbs 90g, Total protein 48g
700 calories per serving is not to be sniffed at. That’s a decent amount of calories in a single serving, and if you drank that two or three times a day on top of eating your ‘real’ food, you’d gain weight pretty quickly. But what kind of weight?
Too often, people make the mistakes of only looking at calories in vs calories out, while totally ignoring the composition of what they’re eating. The composition matters. Alot.
For example, I could eat 2000 calories of only chocolate every day and I would lose weight. Fact. However, while I’d be losing weight, my immune function would go down the drain, I’d start getting ‘skinny-fat’, probably develop diabetes, and I wouldn’t be healthy for very long. Focus on the quality of the food you’re consuming, as well as the calorie content.
Looking at the ingredients in True Mass, you can see that it contains sugar-like fillers such as maltodextrin, which is quickly absorbed into your bloodstream. If you take in enough maltodextrin, all that extra glucose will get stored as, guess what… fat.
As if that wasn’t bad enough, many commercial weight gainers contain aspartame (the evil of artifical sweeteners), and food colouring agents such as tartrazine, which are horrible for your health.
I’m not advising that you go live on a farm and milk the cows all day, but you should do everything in your power to limit your exposure to these dangerous chemical substances. Neither is this post an attack on BSN True Mass in particular. I merely wanted to stress the point that commercial weight gainers are garbage.
So what to do instead?
Instead of buying trash and losing your hard-earned money for poor returns, make your own post-workout shake which not only supports your training, but supports your health.
What you need:
- 250 ml full fat milk
- 1 tablespoon Pure Peanut Butter (smooth)
- 30 g Whey protein (preferably chocolate)
Blend up the ingredients and voila!
Macro breakdown for the Peanut Butter Performance shake:
- 399 calories
- Total fat 18.9g, Total carbs 17.7g, Total protein 34.8g
The Peanut Butter Performance Shake, though not as high in calories compared to True Mass, is made up of only high quality ingredients.
I buy most of my supplements from Bulk Powders because their stuff is nicely priced, always tastes good, and is proper high quality stuff. They’ve removed the harmful ingredients you’ll find in high street brands and that’s why I like them.
(I only recommend supplements I actually use and believe in, and any supplements I recommend, I get a small commission at no added expense to you).
The peanut butter from Bulk Powders is 100% peanuts – no added salt, sugar, palm oil, or preservatives like you usually find in most supermarket brands. We get enough salt and sugar in our diets, and we really don’t need any more. Peanut butter is full of healthy fats and some protein.
Get the smooth butter for a fluffy post-workout shake. This is absolutely amazing. It’s creamy (so perfect for a shake) and tastes better than Sunpat or any of that jazz. Ahhh.
In terms of the protein, I use Bulk Powders Pure Whey Protein. You could use vanilla flavour and it would probably still work, but I always go for chocolate flavour. If you really want to enhance the shake’s peanut butter taste, go for the chocolate peanut flavour.
Tinseltown.. what Tinseltown?
(Many of you may question why I don’t use oats in this shake as they’ll add more calories. Well 1. They make the shake far too thick. 2. They absolutely destroy my stomach, so I cut them out of my diet completely. Oats are highly irritating to many people.)
Why Should I Use This Shake?
This shake is perfect as part of a weight gaining diet, or simply as a post-workout shake. After a hard session I always down one with my main meal to speed up recovery and help rebuild those muscle fibres.
For my goals, this shake has the perfect ratio and amounts of protein, fats, and carbs, and I drink it twice on training days (within my eating window of course).
If you want to thicken the shake up, you can add a banana. If you really want to up the health benefits, you can blend some spinach inside. (Don’t gag – you won’t even taste the spinach).
If you want to go even further, you can buy yourself a Superfood Greens Powder in natural chocolate flavour. Amazing for your health, and masks the disgusting taste of unflavoured greens powders.
I always aim to eat whole foods over ‘supplements’ whenever I can. However, I consider the Peanut Butter Performance shake to be a whole food essentially – it’s pretty much as natural as you can get.
No exaggeration, since I started consuming this shake on the daily, I often have less muscles soreness following strenuous football matches or workouts, and I feel stronger in the gym. It’s a great way to get quality nutrients and calories back into the body to begin the recovery process, without getting fat and slovenly. Try it out and let me know.