The Quickest, Most Effective Muscle-Building Shake

Oftentimes, I don't have those guys change anything, but have them drink my go-to “Emergency Shake" every day. It has a near-perfect balance of protein, carbs, and fat, and it takes 30 seconds to make. Although it’s good in a pinch, it doesn’t skimp on nutrition: It contains 100 percent orange juice, whey protein, and fish oil (Carlson’s lemon flavour fish oil works particularly well).

The guys usually start to add muscle and shed fat rather quickly.

The orange juice delivers quick-digesting carbs as well as vitamins and minerals. The whey adds a significant amount of protein, giving your body an extra opportunity to build muscle. And the omega-3s pack in good fat and potentially reduce post-workout muscle soreness.

Nutrition is a key topic that I touch on in my Men’s Health book, Maximus Body. My philosophy is that you need to make your nutrition work for you, and eat to support your goal. The truth is that most diet plans are designed with weight loss in mind. But if you also want to build killer fitness, those plans can sell you short, leaving you underfed and feeling like crap. That sabotages your performance and ability to build muscle. That’s why I provide five straightforward and painless guidelines in the book that allow you to use the foods you love to better yourself and transform your body.

This shake is just one example of a quick nutrition hack you’ll find in the book. The shake is my own go-to, because it’s a perfect option in between meals or before or after a workout. I drink one nearly every day.