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 protein 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. For this reason, and to meet your goal quickly and satisfactorily, 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 so, for those who want to grow their muscles quickly. Thanks to the protein shakes you will fight against excess fat and you will be able to develop your muscles , thus increasing the muscle mass of your body. Nutritious, tasty, healthy and effective. You dare?
Banana smoothie
One of the most powerful foods that will help you build muscle mass after each workout is 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), in addition to being a source of potassium. For all these reasons, the banana smoothie is a powerful ally with which you can recover from your workouts, compensating for protein intake and replenishing lost glycogen and, at the same time, increasing your muscles. To prepare it you will need:
- 2 bananas
- Milk (500 ml)
- Three tablespoons of oatmeal
- 5 boiled eggs (5 whites and 2 yolks)
To prepare the banana smoothie you will only need to put all the ingredients in a blender and mix them until the lumps disappear, leaving a homogeneous and uniform texture, pleasant for the palate. Drink it at room temperature or on ice to cool off after every workout.
Chocolate and almond smoothie
Why give up the best taste while preparing our bodies to achieve a goal such as increasing our muscle mass? We propose a shake that brings together all these qualities in one: the chocolate and almonds . The chocolate will give it an unbeatable 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 chocolate-almond smoothie you will need:
- A cup of lactose-free milk
- Chocolate flavored whey 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.
Oatmeal smoothie
If there is a good food that cannot be missing from 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. Oats are rich in protein, carbohydrates, minerals, vitamins, trace elements and healthy fats. Therefore, if you want to increase your muscles, this cereal will become your greatest ally. Take it prior to training to recharge energy and later to replace the spent glycogen. To do this, we recommend preparing an oatmeal shake that will provide you with healthy benefits and help you build muscle mass. You will need the following ingredients:
- Half a liter of milk
- Oats (60 gr)
- Soy protein
- Wheat germ (15 gr)
- A tablespoon of honey
Pour all the ingredients into 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 oatmeal in many other smoothies, as it is a perfect alternative for muscle.
Nut smoothie
If you want to eat a good amount of carbohydrates but digest them quickly to recover from your training and help increase your muscle mass , without a doubt your ideal shake is the walnut shake . Thanks to the proteins and fatty acids they contain, they are a healthy option that cannot be missing from your food supplements. To prepare a smoothie with a touch of nuts you will need:
- Leche deslactosada (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 replenish your training and refresh yourself. A healthy and effective option to increase your muscle mass based on proteins.
Peach Smoothie
The peach , also known as peach, is a food with multiple beneficial properties for our body. It helps digestion, benefits intestinal activity and is ideal to include in the diet, as 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 suggest you make a peach or peach smoothie with the following ingredients:
- 2 cups of peaches, chopped
- 1/4 cup of low-fat yogurt
- 1/2 cup of orange juice (which will provide vitamin C)
- 4 teaspoons vanilla buttermilk
Put all the ingredients in a blender and mix them until they are completely homogeneous. Thanks to the peach smoothie to increase your muscle mass, you will recharge your body with energy and you will eat in a healthy way, while helping it to generate more muscle. Take it after each workout and you will notice the results.
Beaten with egg
One of the most natural and effective shakes to build muscle mass is undoubtedly the egg shake . As you know, the egg is a food rich in protein, so it is ideal to achieve your goal of increasing muscles. To prepare this healthy and protein you will need:
- A liter of milk
- Three egg whites
- Three tablespoons of oatmeal
- A banana
Stir all these ingredients to get your 100% protein egg-based shake. In the whites or white part of the egg is where the proteins are most concentrated, so it will be the useful and fundamental part to prepare this shake. Get increase your muscles with this supplement to your usual diet. You will notice the results.
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