Regular and specific physical exercise and a good diet rich in carbohydrates and proteins will be the key to increase your muscle mass. However, it is common to resort to an extra protein dose for muscle with greater ease and speed. Next, we give you the recipes of 6 homemade protein shakes to increase muscle mass that are natural, effective and delicious. And which one do you prefer?
Increase muscle mass
If you want to increase your muscle mass, the key is to transform fat into muscle and for this you need to consume a higher number of proteins. Obviously, a healthy and balanced diet will provide the body with the amount of proteins necessary for the proper functioning and development of the body. However, this ratio may not be enough if you want to increase your muscle mass. Therefore, in order to comply satisfactorily and quickly with your objective, it is recommended to bet on a natural, effective and delicious option: protein shakes.
Proteins are a necessary and fundamental source for our body and, even more, for those people who want to grow their muscles quickly. Thanks to the protein shakes you will fight against excess fat and you will develop your muscles, thus increasing the muscle mass of your body. Nutritious, tasty, healthy and effective. You dare?
One of the most powerful foods that will help you generate muscle mass after each workout is the banana. This rich food will allow you to replenish your body after intense exercise sessions, since it is rich in natural sugars (glucose, fructose and sucrose), as well as being a source of potassium. For all this, the banana shake is a powerful ally with which you can replenish your workouts, compensating protein intake and replenishing lost glycogen and, at the same time, increase your muscles. To prepare it you will need:
- 2 bananas
- Milk (500 ml)
- Three tablespoons of oats
- 5 cooked eggs (5 egg whites and 2 yolks)
To prepare the banana shake you only need to put all the ingredients in a blender and mix those until the lumps disappear, leaving a homogeneous and uniform texture, pleasant for the palate. Take it at room temperature or with ice to cool off after each workout.
Chocolate and almond milkshake
Why give up the best taste while preparing our body to achieve a goal such as increase our muscle mass? We propose a smoothie that brings all these qualities together: chocolate and almonds. The chocolate will give you an unparalleled flavor and the almonds will provide you with the proteins, carbohydrates and essential fatty acids that your body needs to develop without gaining weight. To prepare this Choco-almond smoothie you will need:
- A cup of lactose-free milk
- Chocolate flavor serum protein
- 1/2 chocolate brownie with almonds
Prepare your smoothie using a blender where all the ingredients are mixed. The chocolate and almond shake is a tasty option to generate muscle that you should consume before the start of your workouts, in order to burn the extra calories and stay only with its beneficial effect.
If there is a good food that cannot be missing in your diet if your goal is to increase the muscle mass of your body, that is oats, a complete cereal that has energy and nutritional qualities. Oatmeal is a food rich in proteins, carbohydrates, minerals, vitamins, trace elements and healthy fats. Therefore, if you want to increase your muscles this cereal will become your biggest ally. Take it before training to recharge the energy and then to replace the spent glycogen. To do this, we recommend preparing an oatmeal shake that will provide you with healthy benefits and help you generate muscle mass. You will need the following ingredients:
- Half a liter of milk
- Oatmeal (60 gr)
- Soy protein
- Wheat germ (15 gr)
- A spoonful of honey
Pour all the ingredients in a blender and mix until you get a nice texture for you. This powerful shake will help you improve your muscle mass quickly and effectively. You can include oats in many other smoothies, as it is a perfect alternative for muscle.
If you want to eat a good amount of carbohydrates but quickly digest them to recover from your training and contribute to the increase of your muscle mass, undoubtedly your ideal shake is that of nuts. Thanks to the proteins and fatty acids that they contain, they are a healthy option that you cannot miss in your food supplements. To prepare a smoothie with a touch of nuts you will need:
- Delayed milk (355 ml)
- 1/2 glass of water
- Low-fat yogurt
- Three cooked egg whites
- Walnuts (50 gr)
- A banana
Mix all the ingredients until they are homogeneous. This shake can also be enjoyed with ice, to recover from training and refresh. A healthy and effective option to increase muscle mass based on proteins.
The peach, also known as peach, is a food with multiple beneficial properties for our body. Helps digestion, benefits intestinal activity and is ideal for inclusion in the diet, since it is low in calories. Therefore, it is an excellent option that, mixed with part of protein, will help you increase your muscle mass. We propose you to make a peach or peach smoothie with the following ingredients:
- 2 cups chopped peaches
- 1/4 cup of low-fat yogurt
- 1/2 cup of orange juice (which will provide vitamin C)
- 4 teaspoons vanilla buttermilk
Place all the ingredients in a blender and mix until they are completely homogenous. Thanks to the peach milkshake to increase your muscle mass, you will reload your body with energy and you will nourish yourself in a healthy way, while helping to generate more muscle. Take it after each workout and you will notice the results.
Smoothie with egg
One of the most natural and effective shakes to generate muscle mass is undoubtedly the egg whipped. As you know, the egg is a protein rich food, so it is ideal to achieve your goal of increasing muscles. To prepare this healthy and protein you will need:
- One liter of milk
- Three egg whites
- Three tablespoons of oats
- A banana
Remove all these ingredients to get your 100% egg-based protein shake. In the whites or white part of the egg is where the proteins are concentrated, so it will be the useful and fundamental part to prepare this shake. Get to increase your muscles with this supplement to your usual diet. You will notice the results.
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