A half cup of condensed milk adds nearly 400 milligrams (mg) of calcium. Stronger bones mean a stronger frame to hang muscle tissue on.
It's the secret ingredient that made nearly everything your mom baked taste better. A couple of drops will do the same for your protein shake.
Canned pumpkin is already cooked to a smooth consistency, so it slips easily into a protein shake. And a cup of it delivers 7 grams (g) of fiber, the crucial nutrient that most muscle-building, high-protein diets lack.
Dropping 1 tablespoon of flaxseed (available at any health food store) into the blender adds nearly 1.5 g omega-3 fatty acids, which lock protein into your muscle fibers. The seeds' nutty flavor goes particularly well with chocolate and peanut butter protein shakes.
A cup of frozen peaches ups your shake's vitamin C count by 235 mg. That'll boost blood levels of cytokines—compounds that keep colds and flu at bay. You can't work out when you're sick.
Protein Shake Recipes
Best-Tasting Protein Shake Ingredients