Like the negative stat of an incomplete pass in football, if you skip a post-workout meal after an intense training session, the workout is incomplete. Unfortunately, high school athletes commonly miss post-workout meals after morning training sessions before school, because they rush out the door without breakfast to get to school on time.
If you’re seeking to make size and strength gains, post-workout nutrition is essential for exercise recovery and building muscle. (See The Post-Workout Meal: It’s Invaluable.) There’s no excuse for missing breakfast after your next workout with the following three delicious muscle-building shakes. They can be prepared in advance and refrigerated overnight to be ready for your morning workout. Each breakfast shake contains the ideal carb-to-protein ratio for anaerobic recovery, muscle growth stimulation and an energy boost to get you through morning classes.
Bonus: these breakfast shakes take only minutes to make and have bone-building calcium, vitamins C and D, antioxidants and anti-inflammatory compounds.

Breakfast Berry Shake

Ingredients:

• 1 cup frozen blueberries or strawberries
• 1 cup vanilla yogurt
• 1 cup milk

Blend well. This makes two servings.
Nutritional Information (per serving, one glass):

• Calories, 490
• Carbohydrates, 76g
• Protein, 20g

Breakfast Chocolate and Banana Shake

Ingredients:

• 2 cups chocolate milk
• 2 bananas

Blend well. This makes two servings.
Nutritional Information (per serving, one glass):

• Calories, 313
• Carbohydrates, 57g
• Protein, 10g

Breakfast Pineapple Shake

Ingredients:

• 1 cup crushed pineapple from a can
• 1 cup vanilla yogurt
• 1 cup milk

Blend well. This makes two servings.
Nutritional Information (per serving, one glass):

• Calories, 494
• Carbohydrates, 64g
• Protein, 20g

Check out STACK’s Healthy Recipe guide for even more breakfast and post-workout recipes.