1. Lowfat milk
Milk offers a dynamic and low-calorie combination of natural protein and carbs that makes it the ideal fuel for post-workout muscle gains. “It contains whey and casein, both having the ideal array and combination of amino acids that most closely resemble muscle tissue protein and enhance muscle protein synthesis,” says Susan M. Kleiner, Ph.D., R.D., F.A.C.N., C.N.S., F.I.S.S.N., founder of High Performance Nutrition, LLC.
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