Many people diet or exercise to stay in shape, without taking into account that it is important to have a good muscle mass to obtain a desired physical appearance. That is why it is essential to maintain a regular physical exercise controlled by a specialist and to have a diet rich in protein and carbohydrates, which are the key to success to achieve this goal.
It is also important that small extra prosthetic doses are obtained to achieve muscle mass more quickly and easily. While it is essential to follow the advice of a coach to help you develop more muscles, there are some natural protein shakes to gain muscle mass that FastlyHealwants you to know to achieve your goals quickly and effectively, consuming delicious drinks.
Oatmeal smoothie to increase muscle mass
One of the most beneficial foods that should be essential in almost any diet, especially if you are looking to gain muscle, is oats. It is a cereal with numerous properties that offers nutrition and favors the regeneration and metabolism of the body’s structures, due to the great contribution of proteins, minerals, carbohydrates and healthy fats that it contains, in addition to the vitamins that transform these components into energy .
Consuming an oatmeal shake before each workout can be a great recommendation for those who want to gain muscle mass, although you can also drink another at the end of the exercise to recover the glycogen that is used during it. Preparing this shake is extremely simple, for this you need:
- 60 grams of oats.
- 1/2 liter of milk.
- Soy protein.
- A tablespoon of honey.
- 15 grams of wheat germ.
You simply have to pour all the ingredients into the blender and mix them until you get a result that is pleasant for you. Consume 1 or 2 shakes per day, before and after physical training, you can increase muscle mass very quickly, so you can also include oatmeal in other shakes or foods.
Banana for homemade fruit protein shakes
Banana is a highly recommended fruit for many reasons. It has a large number of properties that will help you, among other things, to gain muscle mass and keep you fully nourished and in good condition. This food is ideal for replenishing the body with energy and nutrients expended after intense physical exercise, due to its high content of natural sugars and the great contribution of potassium it offers, as well as magnesium for muscle relaxation. This is why the banana protein shake is highly recommended if you are looking to build muscle mass , although it is important that you drink only one per day after exercise. To prepare it you need:
- 2 bananas
- 3 tablespoons of oatmeal.
- 500 ml of milk.
- 5 boiled eggs.
This shake is very easy to prepare. You need to place all the ingredients in a blender and mix them correctly until you see that there are no lumps and that the result is uniform and homogeneous, that the consistency is pleasant for consumption. It is preferable that it is ingested at room temperature or with ice.
Nuts for natural protein shakes
Consuming a recommended amount of carbohydrates is totally advisable, not only to help you improve the results of physical training, but also to keep the body healthy despite all its wear and tear. The nut shake is an excellent option for these cases due to the proteins and fatty acids it contains , as well as being very nutritious and healthy for all types of diets. Its preparation requires:
- 355 ml of leche deslactosada.
- Low fat yogurt.
- ½ glass of mineral water.
- 50 grams of walnuts.
- 3 cooked egg whites.
- 1 banana
You must mix all the ingredients correctly, preferably in a blender, until you get a smooth and homogeneous texture. Ice can be included in the preparation or at the end of it to make it more refreshing if you consume it after having done rigorous exercise and, in this way, you will gain considerable muscle mass in a short time.
Egg shake to gain muscle muscle quickly
Another of the best natural protein shakes to gain muscle mass is the egg one due to its great effectiveness and the nutrients that this drink offers. The egg is one of the foods richest in protein , which makes it an essential product if you want to build muscles in the body . In addition, preparing it is extremely easy since you only need:
- 1 liter of milk.
- 1 banana
- 3 tablespoons of oatmeal.
- 3 egg whites.
The white is where the egg proteins are most, so they will be essential to make this protein shake. To start, you have to add them to the blender along with the other ingredients, to mix it for a few minutes until you find the most suitable texture according to your taste. This can be consumed once or twice a day to get great results in no time.
Peach smoothie, increases muscle mass
The peach or peach is another food with a wide range of benefits for health and the body due to the properties it contains. This fruit notably helps to:
- Improve digestion
- Intestinal transit
- Provides very few calories
- A good amount of protein
So it is essential to include it in your diet if you want to stay in shape and gain muscle mass. To prepare a peach smoothie, you need:
- 4 teaspoons of vanilla buttermilk.
- 2 cups of chopped peaches.
- 1/2 cup of orange juice.
- 1/4 cup of low calorie yogurt.
The preparation is extremely simple, like the rest of the aforementioned shakes. You simply have to place all the ingredients in the blender to mix them and get a homogeneous drink with the texture to suit each person. Consuming this 2 times a day you can increase muscle mass while staying energized and healthy.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.