So i'd like to start taking a shake of some sort to drink during my workouts. Only i want to make it myself and make it from basic natural food or close to natural, stuff i can buy at the supermarket. Supplements are pretty damn expensive and i'm skeptical if most of them are worth the money. The 3 things i'm concerned with are:
Preventing muscle breakdown
Providing fuel for the muscles to burn
Keeping my energy up
Is it even possible to concoct such a shake without having to buy supplements? What would ya'll recommend for ingredients?