Pre-Workout Shake

Pre-Workout Shake

The subject of a pre-workout shake comes up now and again. As I've said in the past, the nutrition around your daily weight workouts are very important, to say the least. It is during and after your workouts where your muscles are SCREAMING for nourishment; your muscle tissue is literally damaged during hard weight workouts and your muscle cells begin rebuilding — right away — bigger and stronger than they were before.

Consequently, the pre-workout meal you consume, usually from 30 to 60 minutes before your weight workout, is very important. You want your muscles to get an infusion of critical building blocks (amino acids) and a good source of energy (carbohydrates) right as they're being torn down.

Fast-acting creatine can also help.

Here's a simple shake you can mix up before your workout. You can use this concoction during your workout, too.


  • 1 scoop whey protein isolate
  • 1 scoop (5 grams) of creatine monohydrate
  • 20 grams Maltodextrin
  • 1 tablespoon MCT Oil
  • 16 ounces of milk (any variety, fat-free or lowfat is best pre-workout)
  • Fruit to taste

Mix up in a blender and drink it up! I suggest a different post-workout shake (fat-free chocolate milk). It's simply awesome. You can add in some whey powder to give it more protein, but you needn't saddle it with much else.

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Bill Davis has been an avid weight trainer since the age of 12. He started out as a skinny teenager and finally made his training breakthrough in his late 20s when he discovered how to pack on lean muscle in short order.

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