Protein Shakes For Muscle Gain Work, Weight Loss 2021
If you want to start the day with energy and drinking something really tasty, we suggest these shakes that, in addition to brightening up your breakfast, will help you gain muscle thanks to their high protein content.
- The protein shakes are always a good option to gain muscle, and even to start the day with energy
- And these are the best to add to your fitness diet and give your workouts a bonus.
- The high protein vegan shakes your muscles need
- Recipe: how to make the best protein shake with fruits (strawberries, banana …) to drink after training
We recommend it for breakfast, especially if you are going to go to the gym throughout the day or are going to do morning cardio, but you can also take it for a snack, these are the perfect shakes to gain muscle! Ingredients are rich in protein, which will brighten your morning and make you feel strong and energetic to give it you’re in your training. Take note of the recipes, but also tell us yours on social networks to share with all our followers.
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The best protein shakes to gain muscle
THE IDEAL SHAKE FOR BREAKFAST: ONLY 5 INGREDIENTS!
Regular and specific physical exercise and a good diet rich in carbohydrates and proteins will be the key to increasing your muscle mass. However, it is common to resort to an extra protein dose for muscle more easily and quickly. If you are also encouraged to achieve this goal, pay attention to the following tips from UNCOMO. Here are the recipes for 6 natural, effective, and delicious homemade protein shakes to increase muscle mass. And which one do you
1- Zero sugar almond milk
300 milliliters. Nutritious, low in calories, lactose-free, and highly recommended to improve the cardiovascular and intestinal levels, we propose it as a base for your shakes.
We like this one from the Almendrola brand, which you can find in almost any supermarket and on Amazon for just over one euro per liter.
Zero sugar almond vegetable drink almond TREEAMAZON.ES€ 15.49
2- Peanut butter
Two spoons. Proteins, quality carbohydrates, good fats, and, above all, a very pleasant flavor, you can opt for the creamy or the crunchy with peanut chips. Choose one that is one hundred percent peanut and with no added sugar or hardly any salt and … gain muscle!
We propose you this very creamy Prozis: AMAZONCreamy peanut butterPROZISAMAZON.ES€ 19.99I LOVE HER!
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3- Cinnamon
Half a tablespoon. In addition to acting as a sweetener giving flavor, cinnamon has, among other properties, antioxidant and anti-inflammatory benefits, and on top of it helps you lose weight.
What do you think of this organic powder?AMAZONCinnamon powderNATURSEEDAMAZON.ES€ 8.95!
4- Banana and apple
One piece of each, to add texture, vitamins, and minerals to the mixture of your shakes. Also, as you know for sure, the banana mixes very well with the peanut butter.
5- Isolated whey protein vanilla flavor
Protein kick so that your muscles smile from first thing in the morning.
We propose you this one from Starlabs, without sugar and without aspartame: AMAZONVanilla Flavored Whey ProteinSTARLABS NUTRITIONAMAZON.ES€ 28.67
Once everything is together, one stroke of the mixer and enjoy. By the way, if you have found few ingredients, you can also add chia seeds, a little pure cocoa, or pine nuts.
THE PERFECT SHAKE FOR YOUR PRE-WORKOUT: 3 INGREDIENTS
1- Sheep’s milk
Without a doubt, sheep’s milk is the most nutritious. 100 kilocalories, 5.6 grams of protein, and 80 percent more calcium than cow’s milk. So we already have the perfect base to gain muscle in your shake. Try this semi-skimmed, especially if you are looking to gain volume.
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2- Peanut butter
If you have not tried the one from Mercadona, it is one hundred percent natural and only costs about three euros for half a kilo. Perfect for your shakes and to gain muscle.
MERCADONA
3- Vegan protein chocolate flavor
Ideal for all those who want to consume clean and safe vegetable proteins. Lactose-free, gluten-free, cholesterol-free, and with a more than pleasant taste.
- Whey
- Casein
- Egg
- Pea
- Soy
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 shake 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. Do you dare?
Banana smoothie
One of the most powerful foods that will help you build muscle mass after each workout is bananas. 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 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: 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
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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.
Walnut smoothie
If you want to eat a good amount of carbohydrates but digest them quickly to recover from your training and contribute to increasing your muscle mass, undoubtedly your ideal shake is the walnut shake. Thanks to the proteins and fatty acids 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:
- Lactose-free 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 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 the 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 of cup of low-fat yogurt
- 1/2 cup of orange juice (which will provide vitamin C)
- 4 teaspoons vanilla buttermilk
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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 you 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. 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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Will protein shakes help me gain muscle?
Image result for Protein Shakes For Muscle Gain
Protein shakes promote muscle gain and improve performance and recovery. They also prevent muscle loss and may even help increase muscle mass during weight loss.
When should I drink my protein shake for muscle gain?
Fitness enthusiasts often recommend taking a protein supplement 15–60 minutes after exercise. This time frame is known as the “anabolic window” and is said to be the perfect time for getting the most out of nutrients like protein ( 16 ).
How many protein shakes should I drink a day to gain muscle?
A commonly recommended dosage is 1–2 scoops (around 25–50 grams) per day, usually after workouts. It’s recommended that you follow the serving instructions on the packaging. Keep in mind that if your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary.
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What type of protein is best for muscle gain?
- Whey Protein
Whey digests quickly and is rich in branched-chain amino acids (BCAAs). …
Studies reveal that whey protein can help build and maintain muscle mass, assist athletes with recovery from heavy exercise and increase muscle strength in response to strength training ( 4 , 5 , 6 , 7 , 8 , 9 ).
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