Protein Shakes to Increase Muscle
Practicing sports and training constantly is essential to help increase your muscle mass. But also, if you add some natural shakes to your diet, you’ll develop your muscles more effectively. If you want to increase the growth of your muscles, it is important to consume shakes with a high protein content.
Protein shakes can be a perfect option to quickly get extra calories throughout the day, without having to sit down to eat a meal.
Increasing muscle sizes means you should eat more often. If you are told you have to eat 250 to 500 extra calories per day you’ll need these supplements.
Natural shakes to increase your muscle mass
Egg protein shakes
To make this type of shake, you only need a quarter gallon of milk, three eggs, one banana, and a little oatmeal. The preparation process consists of cracking the eggs, separating the white from the yolk, then, mixing the whites with the banana, oats, and milk in a blender. In addition to containing protein, it’s very tasty.
Nutty protein shakes
It’s well known that nuts are a good food for people who do sports. To make this recipe you need one cup of nuts, a natural sugar-free yogurt, skim milk and vanilla extract. Mix everything together and it’s ready to drink.
Chocolate protein shakes
This type of shake is also highly recommended because it’s ideal for recovering the calories lost during physical activity. You need half a cup of oatmeal, two cups of skim milk, cocoa powder, a quarter cup of amaranth and half a spoonful of coffee.
Tuna protein shakes
It seems strange, however, it’s a very tasty shake! You just need two glasses of boiled water and a can of tuna. Blend together until it’s mixed and drink it as soon as it’s prepared.
Peanut protein shakes
Peanuts are also a protein-rich food. To make this shake, you need ten peanuts and one glass of skim milk. Mix all the ingredients in a blender and it’s ready to drink.
Chocolate, peanut, butter, and banana protein shake
You’ll need two tablespoons of chocolate protein, half a banana, half a plain, unsweetened yogurt, two tablespoons of peanut butter, a spoonful of coconut, and a glass of water. With this protein shake, we will consume 460 calories, 2.24 ounces of protein, 1 ounce of carbohydrates and 0.4 ounces of fat.
Oatmeal and whey protein shake
We need 0.8 ounces of oats, 1.6 ounces of blueberries, 1.6 fluid ounces of skimmed milk, half a banana, two tablespoons of vanilla protein, a spoonful of unsweetened coconut, half a tablespoon of cinnamon and ice. With this protein shake, we’ll consume 460 calories, 2.2 ounces of protein, 1.4 ounces of carbohydrates and 0.2 ounces of fat.
Beet and blackberry protein shake
We need 1.7 ounces of beets, 1.7 ounces of blackberries, one tablespoon of Chia seeds, 2 ounces of unsweetened natural yogurt, two tablespoons of vanilla protein, one tablespoon of vanilla extract, a glass of water and ice. We’ll provide our body with 454 calories, 69 grams of protein, 40 grams of carbohydrates and five grams of fat.
Green protein shake
We need two tablespoons of vanilla protein, half an avocado, 1 ounce of Kale, 0.7 ounces of spinach, a kiwi, a glass of water and ice. With this protein, shake we’ll get 377 calories, 2 ounces of protein, 0.7 ounces of carbohydrates and 0.8 ounces of fat.
In conclusion, consuming protein shakes is recommended if you want to develop your muscles when you practice sports. However, you shouldn’t forget physical activity, as the shakes alone will not give you the desired effect.It might interest you...
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- de Ponte, D. (2021, December 16). ¿Cómo Aumentar Masa Muscular? (Guía 2022) •. FullMusculo. https://fullmusculo.com/como-aumentar-masa-muscular/
- Lemoine-Quintero, F. Á., & Zambrano-Coppiano, M. J. (2020). Las proteínas como suplemento enteral en el desarrollo muscular de los deportistas del gimnasio. Mister`s gym del cantón Chone Proteins as an enteral supplement in the muscular development of athletes from the Mister`s gym in the canton of Chone. Arrancada (En línea), 20(37), 186–194. https://revistarrancada.cujae.edu.cu/index.php/arrancada/article/view/328