7 shakes to improve your muscle mass
There are many people who join the gym to improve their health and also their body aesthetics. Expose the body to the hard training routines requires that the person must be properly nourished to maintain high energy levels and to promote muscle repair.
Weight training has many benefits, as you can see in the article "The 12 benefits of training with weights". Yes, as long as the food is adequate.
- Related article: "20 foods very rich in protein"
The best smoothies to increase muscle mass
For those people who have the desire to improve their muscle mass, in the following lines I have prepared a list of healthy smoothies that help repair muscle tissue and improve the general health of athletes and exercise enthusiasts.
1. Peach smoothie
Ingredients:
- 1 glass of water
- 1 measurer (40gr) of vanilla flavor whey protein
- ½ can of peach in syrup
- ½ pack of dosed instant oats
Whey protein (whey protein) is one of the best proteins to create new muscle. It is a protein with high biological value, easy digestion, rapid intestinal absorption. There are different types of whey protein, although the most used and easy to find is concentrated. When an individual trains strength, this protein is effective in curbing muscle loss. Scientific studies show that it helps regulation of blood sugar
Further, This milkshake contains oats, an excellent cereal It not only provides carbohydrates, which are necessary to increase muscle mass, but also contains a large amount of nutrients and proteins. The peach in syrup, gives a delicious flavor to this smoothie.
2. Coconut and banana smoothie
Ingredients:
- 1 glass of coconut milk
- 1 meter (40gr) of vanilla flavor whey protein
- 2 tablespoons of concentrated orange juice
- ½ frozen banana
If what you want is a delicious smoothie that also helps you increase your muscle mass you can try this drink. Contains coconut milk, which is rich in minerals (such as magnesium and potassium) and electrolytes needed for the muscle to regenerate after physical exercise. The high magnesium content allows to block the overstimulation of calcium and in this way cramps are avoided.
But this delicious food is also ideal for losing fat, because despite being rich in calories, your average chain of triglycerides (MCT) increases energy expenditure and helps improve physical performance. In addition, it is a very satisfying food, which allows you to be satiated for a long time and avoid snacking. Its high content of unsaturated fats prevents hyperglycemia.
This shake also contains "whey protein" (whey protein), composed mainly of globular proteins of high biological value, which help create new muscle.
- Maybe you're interested: "The 20 types of proteins and their functions in the body"
3. Mango delicious build
Ingredients:
- 1 glass of apple juice without sugar
- 1 doser (40gr) vanilla flavor whey protein
- 2 tablespoons of concentrated orange juice
- ½ glass of Greek yogurt without fat
- ½ frozen mango
- ½ frozen pineapple
The mango is an excellent fruit for a smoothie, and brings an incredible and unique flavor to any recipe. The combination of flavors of this smoothie will make you want more and more .
In addition to its content in whey, a food of which I have already discussed its benefits in previous shakes, this drink contains Greek yogurt, one of the best substances to create muscle. Compared with natural yogurt, it contains a greater amount of proteins and a lower proportion of carbohydrates, and although it is richer in fat, it is possible to find the options without fat in the supermarkets . This food is rich in casein, a slow-absorbing protein that is ideal to take at night.
It also contains calcium and vitamin D, which are good for muscles and bones. The latter must be healthy to support the muscles, and for the correct synthesis of proteins.
4. Peanut delight
Ingredients:
- 1 glass of coconut milk
- 1 meter (40gr) whey protein chocolate or vanilla flavor
- 2 tablespoons of peanut butter without sugar
- ½ frozen banana
A delicious smoothie that contains delicious foods, such as coconut, banana or peanut. Combined are ideal for mixing flavor and energy . In addition to the aforementioned benefits of whey protein and coconut milk, this shake contains peanut butter, which is an excellent food to gain muscle mass.
Peanut butter contains protein with high biological value and, in addition, contains unsaturated fats, which not only help us gain muscle, but also improve our general health and are vital for the proper functioning of the heart and physical performance.
5. Caramel Coffee
Ingredients:
- 1 glass of almond milk without sugar
- 1 doser (40gr) of whey protein with caramel flavor
- 1 tablespoon of instant coffee
- 2 tablespoons of dark chocolate
This smoothie is ideal in the morning , to give you a good plus of energy and stimulation. It contains coffee, which speeds up your metabolism, but also contains almond milk, which is rich in proteins, complex carbohydrates and unsaturated fats, especially essential fats (omega 3 and 6) that promote the production of HDL to eradicate cholesterol accumulated in the arteries
In addition, this shake contains dark chocolate, and according to scientific studies, one of the components of this food, epicatechins, act as an inhibitor of myostatin. The reduction of myostatin is associated with significant muscle growth without adverse effects.
In the case of dark chocolate, the higher its purity, provides more health benefits , among which stand out: it is rich antioxidants, improves circulation and blood pressure, thus reducing the risk of cardiovascular disease, and improves cognitive ability, through improved circulation and cerebral oxygenation.
- Maybe you're interested: "15 tips to speed up metabolism and lose weight comfortably"
6. Fruit Mix
Ingredients
- 1 glass of soy milk
- 1 doser (40gr) casein protein with banana flavor
- Frozen strawberries
- Frozen cranberries
This shake is ideal to consume at night, because it contains casein protein, which is a type of slow absorption protein ideal to facilitate muscle regeneration while you rest.
It also contains soy milk, a vegetable protein food that provides an extra dose of these macro nutrients. Strawberries and blueberries, Thanks to its vitamins, they provide a greater capacity for assimilation of the proteins, in addition to a delicious flavor, that turns this smoothie into a mix of fruits.
7. Sweet strawberry
Ingredients
- 1 glass of water
- 1 doser (40gr) casein protein with vanilla flavor
- 2 tablespoons of flaxseed oil
- ½ glass of Greek yogurt
- Frozen strawberries
A delicious and nutritious smoothie that combines foods that provide a lot of nutrients to increase muscle mass. It is ideal for the night, since contains protein casein powder and Greek yogurt , which is also rich in this type of protein. Flaxseed oil that is rich in healthy fats and contributes to the repair and creation of muscle. Strawberries are an excellent ingredient to flavor this smoothie.
