Retired Olympian Ryan Hall has made US history competing in the marathon, the half-marathon, and other long-distance running events worldwide, and setting American records that still hold to this day. Recently, the endurance icon spoke with Men’s Health MVP to discuss why he’s been devoting his retirement to bulking up with a host of new workout routines—and simple protein shake recipes.

It’s safe to say that many elite distance runners aren’t naturally massive guys. To achieve the level of success that Hall has in the sport, it requires long periods of cardio and strict dieting—not leaving much time for high-intensity weight training. However, since entering into retirement in five years ago, Hall has started creating his own fitness challenges— fueled in part by his protein shake recipes—to help him get the body he wants.

“At this stage of my life, I just want to do these fun, random challenges that I’m totally making up,” Hall says. “And then I capture it and share it with other people. If they like it, cool. If not, I was doing something I wanted to do anyways.”

For guys who have trouble bulking up or getting their calories in, he also has some basic advice.

“When I’m bulking, I’ll make a shake with like MuscleTech whey protein post-workout…I’ll also be putting in some maltodextrin, which is just a flavorless carb,” Hall added. “It’s a complex carb, but there’s like no nutrients in it besides just carb calories.”

Be sure to check out the rest of the interview to hear more about Hall’s transition to this bulking phase of his life—including more tips for getting calories in and finding fun workouts that will keep you engaged.

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