If you want to increase muscle mass, you must combine exercise with a diet rich in carbohydrates and proteins. Although the use of protein supplements is also frequent, since they are essential for muscle building. Today it is possible to find protein powder for this purpose, although you can easily find it in food.
Protein is used in this case to transform fat into muscle, but for this, it is necessary to combine it with sport. That is, taking a protein-based supplement will not do it in itself, it can even make you gain more weight. So you must remember that these shakes are ideal, as long as they are combined with a good workout, the ideal is to take them after exercise, take note and choose your favorite.
Homemade protein shakes
These homemade protein shakes, with natural and healthy foods, are perfect for defining your muscles. They are healthy, healthy and most importantly, they are delicious. Try these recipes and choose your favorite, you will love them.
Banana smoothie
Banana is the favorite food of athletes, since it is a natural source of potassium and natural sugars that help you recover your body after a workout. To prepare a banana protein shake you will need.
- Half a liter of milk
- 2 bananas
- 5 boiled eggs, of which you will use the 5 whites and only 2 yolks
- 2 generous tablespoons of oats
The preparation is very simple, you just have to put all the ingredients in the blender and blend well until you get the texture you like best. You can take it cold with some ice, style Smoothie, or at room temperature. After a hard workout it will help you recover faster.
Walnut smoothie
Nuts are a food full of health benefits, thanks to the fact that they are rich in Omega3 fatty acids. Also they are an incredible natural source of plant protein, so it may be missing from your list of homemade shakes to define. These are the ingredients you need to prepare this walnut smoothie.
- 300 ml milk
- a greek yogurt natural flavor without sugar
- a bunch of nuts
- half a glass of water
- the whites of 3 eggs previously cooked
- un banana
Blend all the ingredients together in the blender glass until you get a fine smoothie, without lumps and with the texture that you like best. If you need it, you can add a little more milk or water to lighten the shake. Add some ice cubes and you have a refreshing and nutritious post-workout drink.
Egg shake
The egg is rich in protein and therefore it is not missing in the diet of anyone who wants to increase muscle mass. In addition to being a healthy food full of essential nutrients, it can be taken in many different ways, including in a delicious drink like this protein shake. Take note of the ingredients.
- 3 egg whites or 90 grams of pasteurized egg whites
- a liter of milk
- un banana
- 3 tablespoons of oats
Blend all the ingredients until you get a smoothie with the consistency that you like the most. If there is too much liquid, you can add another tablespoon of oatmeal and if it is too thick, a little water. Drink it chilled after working out or before going out for a workout in the morning, because it is also a perfect source of energy for exercising.
When to drink protein shakes
Protein shakes should be taken just before or after a workout, as this way the body assimilates proteins properly. If you only have one protein shake a day, the most advisable thing is to do it about 30 minutes after doing your training. If you want to have two homemade protein shakes a day, it would be appropriate to have one for breakfast.
In this way, your body can take advantage of the maximum benefits of protein with daily activity. In any case, remember that it is essential to accompany the protein with exercise. Otherwise, it could turn into fat and make you gain weight. Make good use of natural resources and together with your effort, you will get the body you want.