My friend over at Hardgainer Transformation, Brian Kotoka, posted a great-tasting and effective muscle-building protein milk shake recipe that you may want to try.

It’s good for several reasons:

• It’s a great meal replacement shake. If you’re on the go or don’t have much time to prepare a nutritous meal, this shake is easy to mix up and carry around with you.
• It’s full of the nutrients you need: 430 calories, 50 g protein, 36 g carbohydrates, 4 g total fat
• It’s easy on the wallet. Hey, in hard times, we all need to save a little. This shake is super-cheap to make.

The recipe is here.

When I’m training for growth, I mix up a shake like this (double the quantities), put it in a Thermos bottle, and carry it around with me. I take sips every few minutes, perhaps 15-20 minutes apart.

Doing this allows me to keep a positive nitrogen balance in my bloodstream, which is a necessary condition to build muscle. I’m sure that if you do this, you, too, can gain a bunch of weight in a short time period.

TRAIN – EAT – REST

For a quick primer on a program that works for hardgainers, check out the Hardgainer Manifesto.

Here’s an easy weight-gain protein drink —

1. Get a whey-based protein powder.
2. Add 2 cups whole milk.
3. Add one banana.
4. Mix well with a hand-held blender OR a standalone blender.
5. Enjoy.

Mixing up protein and weight-gain powders ought to be the least of your worries. Focus on eating 6-8 small meals, get in some High Intensity Training, and get enough sleep. If you gain weight, you’re good to go.

If you don’t gain weight, re-assess your situation. Maybe you’re not getting enough sleep or food. For more weight-gaining tips, try The Hard Gainer’s Manifesto and Muscle-Build.com.