Do supplementary milkshakes like complan lead to instant gain, would real food make you gain quicker?
Real food is always better if you’re trying to build muscle. Having said that, however, a lot of bodybuilders don’t get enough protein from real food, so they make their own whey protein shakes. Most bodybuilders and trainers agree that pre-made protein shakes should be used sparingly (if at all) and only as a last resort when they can’t get a meal in or don’t have a homemade shake ready. The ingredients are simple: skim milk, whey protein (Optimum Nutrition Gold Standard and Champion Nutrition Pure Whey top the list), frozen fruit with no sugar added, and maybe some instant oatmeal made in the microwave. The trick is to get the nutrient ratios right and drink them at the right times. Most bodybuilders have a small shake 30-45 minutes before their workout, and they mix them so there are an even amount of protein grams and carb grams (yes, that means you have to read labels). For post-workout, they drink the shakes right away and the nutrient ratios depend on their goals. If the goal is
