Theoretically, putting on muscles is a walk in the park: lift weights and take in more calories than you burn.
However, in reality, it is not as easy as you think. To build strong muscles, you need to follow a regular training routine.
Along with an arduous training session, you also need to keep a check on your food intake. According to Brian St. Pierre, M.S., R.D., C.S.C.S., sports dietitian and nutrition coach at Precision Nutrition, a lot of people just don’t know what to eat for strong muscles and lean mass. Below are the key guidelines that determine how to pick your food.
Why Protein Shakes?
Most of the athletes often forget to add protein to their diets. Protein is a beneficial nutrient when it comes to building muscles. It helps to repair, maintain, and grow the muscles.
It is a bit difficult and arduous task to prepare the protein-rich means for healthy muscles. Protein shakes are the alternative to get protein into your diet.
They are easy to prepare, require no cooking, and are extremely cheaper in comparison to their market or fitness centers versions.Plus, most of the store protein shakes have the abundance of sugar and less-than-ideal protein amounts.
Protein Shakes For Building Muscles
Here are the 5 recipes to make protein shakes at home. Try out these magical formulae to support your muscle building goals.
1. Orange Creamy Smoothie
Keep the sweet tooth cravings away with this protein shake. With the combination of bitter orange and mild vanilla cream, create this frothy shake for your strong muscles.
- Orange Zest (To Serve)
- Sugar-Free Whipped Cream (To Serve)
- Vanilla Almond/Coconut Milk (16 oz)
- Artic Zero Orange Dream Ice Cream (2 Scoops)
- Whey Vanilla Protein Powder (1 Scoop)
- Blend together the ice cream, milk, and protein powder.
- Pour the blended mixture into a glass and add whipped cream and orange zest on the top.
2. Green Protein
Green protein is the protein shake rich in healthy fats, carbs, fiber, and antioxidants. With the unique combo of green leaves and sweet fruits, this protein shake has tremendous nutritional punch within.
- Vanilla Protein Powder (1/2 Scoop)
- Chia Seeds (1/2 Tablespoon)
- Egg Whites (2)
- Spinach (1 Cup)
- Whole Egg (1)
- Greens Supplement/Wheat Grass
- Superfruit Powder
- Fresh Ginger (1 Tablespoon)
- Mint (To Taste)
- Cinnamon (1/2 Tablespoon)
- Glutamine (1 Scoop)
- Water (8 oz.)
- Almond Milk (4 oz.)
- Blend in all the in ingredients until a thick mixture is obtained.
- You can personalize a shake by adding peanut butter, flaxseeds, or lemon juice as per your taste.
3. Peanut Butter Protein Smoothie
This combo of peanut butter and chocolate is perfect to adapt to a low-carb diet plan.
- Chocolate Protein Powder (1 Scoop)
- Almond Milk (4 oz. Without Sugar)
- Peanut Butter (1 Tablespoon)
- One by one, add all the ingredients in the blender.
- Blend in the mixture until desired thickness is obtained.
4. Berry Butter Smoothie
You can use it for the morning breakfast. With the balanced mix of healthy ats, carbs, and lean proteins, this shake will keep you active throughout the day.
- Unsweetened Almond Milk (6-8 oz.)
- Fresh Berries (Handful)
- Almond Butter ( 1 Tablespoon)
- Baby Spinach (1 Cup)
- Ground Quaker Oats (1/2 Cup)
- Vanilla Protein Powder (2 Scoops)
- Add all the ingredients in the blender as per the given quantities.
- Now blend in the mixture to get your berry butter smoothie.
5. Chilled Cashew Smoothie
This one is moderate in fat, low in carbs, but high in protein and taste. With cashew milk, this drink recipe is good to keep the lactose down.
- Milk Chocolate Protein Powder (1 Scoop)
- Ice (1/4 Cup)
- PB2 (1 Tablespoon)
- Unsweetened Cashew Milk (4-8 oz.)
- Blend together the PB2, protein powder, and milk.
- Now add the ice cubes and blend until the desired thickness is achieved.
These protein shakes are extremely simple and easy to make. Take out a couple of minutes from your busy routine and enjoy the strong muscles.