Weight Loss: Workout Shake  

A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis more than lifters who drank the same shake after exercising. The shake contained 6 grams of essential amino acids--the building blocks of protein--and 35 grams of carbohydrates. "Since exercise increases bloodflow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles," says Kevin Tipton, Ph.D., an exercise and nutrition researcher at the University of Texas in Galveston.

For your shake, you'll need about 10 to 20 grams of protein--usually about one scoop of a whey-protein powder. Can't stomach protein drinks? You can get the same nutrients from a sandwich made with 4 ounces of deli turkey and a slice of American cheese on whole wheat bread. But a drink is better. "Liquid meals are absorbed faster," says Kalman. So tough it out. Drink one 30 to 60 minutes before your workout.

Muscle Popper

Combine one scoop of the powder with the following ingredients and blend for a homemade muscle-building preworkout shake:
1 tsp olive or flaxseed oil
1/2 c fat-free yogurt
1 c grape or apple juice
Per shake: 335 calories, 27 grams (g) protein, 45 g carbohydrates, 6 g fat

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