The recipes for protein shakes that I posted below can be used as a meal replacement, or as a great tool to help you build lean muscle and burn fat after your workout. Before your workout begins, you have a responsibility of fueling up. The food ratio that you choose is vital. Remember before and after you need a 2 to 1 to 1 ratio of Carbs, Protein and Fat. If you use any of the recipes below as a pre and post workout shake. You will make about 14 to 16 ounces of total shake. Then you will split it into two. You drink one serving one hour or 30 minutes before and the other half within one hour of your workout. It is that simple, one shake becomes two servings. Now I promise you that after drinking a pre workout shake, then doing Boot Camp followed by a post workout shake you will be a fat burning machine. Keep in mind that when your metabolism is in high gear, your appetite will go up a bit. I recommend having a whole food meal planned for two to three hours after you post workout shake. If you do not keep the fire going with food, you will slow your metabolism down. So, it is your responsibility to provide the fuel for the fire. We will most definitely supply the workout responsible for your overall fat loss.

Graph 1. After 10 weeks of exercise the group that performed nutrient timing (blue) experienced significantly better gains in lean (muscle mass) and fat loss as well as a lower body fat percentage. Note: the benefits were achieved without calorie restriction. All results have been peer-reviewed and published by the American College of Sports Medicine.