Putting on muscle is simple in theory: lift weights and take in more calories than you burn. But in reality, it’s an arduous process. You have to diligently follow a well-designed training routine, and also eat a significant amount of healthy food. The latter is where most guys mess up, says Brian St. Pierre, M.S., R.D., C.S.C.S., sports dietitian and nutrition coach at Precision Nutrition. "A lot of guys just don’t realize just how much they have to eat if they’re trying to add lean mass," he says. Your move: Drink a daily super shake-a healthy, muscle-building meal that’s easy to make and quick to put down. Building your best body requires drive, sweat, and the right food. "Adding a super shake to your diet is one of the habits we drill into people trying to gain muscle," St. Pierre says. The shakes blend milk, buy Alpha Surge Male protein powder, fruits, vegetables, nuts, and ice, creating a delicious, nutritionally balanced, 400 to 700 calorie meal in a glass.

"They’re packed with tons of the stuff you need to build muscle: protein, carbs and fats, and vitamins and minerals," he says. Perhaps most important, super shakes are incredibly convenient, requiring little prep, no cooking, and zero culinary skills. "All you have to do is throw stuff in a blender and hit blend," says St. Pierre. And that fact that you control exactly what goes into the blender is another benefit. "Most store-bought shakes are full of sugar and have less than ideal protein," says St. Pierre. In short: buy Alpha Surge Male they deliver nutrition similar to a classic muscle meal like meat, rice, and vegetables in a fraction of the time it takes to cook and eat a meal like that. If you’re trying to bulk up, add a super shake to what you already eat daily. Here’s the magic formula to make your own. And check out three of St. Pierre’s favorite muscle-builders below, which he singled out from our list of 20 Healthy, buy Alpha Surge Male Protein-Packed Smoothie Recipes. If you have an especially hard time gaining mass, use whole milk-it packs in more calories and protein. Animal-based protein powders contain more of the muscle-building amino acid leucine compared to plant-based powders like soy, hemp and rice proteins. So try to use whey, casein, or a blend of the two. Go for two scoops if your goal is to add muscle. There’s no better way to sneak in your much-needed vegetables. Spinach and kale add hardly any flavor to your shake, but packs in crucial vitamins and minerals you need to stay healthy and build muscle.