There are many people who join the gym to improve their health and also their body aesthetics. Exposing the body to tough training routines requires that the person must properly nourish themselves 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.” Of course, as long as the diet is adequate.
For those people who have the desire to improve their muscle mass, in the following lines I have prepared a list of healthy shakes that help repair muscle tissue and improve the general health of athletes and fitness enthusiasts.
1. Peach Smoothie
Ingredients:
whey protein (whey protein) is one of the best proteins to create new muscle. It is a protein with high biological value, easy to digest, and rapid intestinal absorption. There are different types of whey protein, although the most used and easiest to find is the concentrated one. When an individual strength trains, this protein is effective in slowing muscle loss. Scientific studies show that it helps regulate blood sugar
Besides, This smoothie 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. Peach in syrup gives a delicious flavor to this smoothie.
2. Coconut and banana smoothie
Ingredients:
If what you want is a delicious shake 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 necessary for muscle to regenerate after physical exercise. The high magnesium content blocks calcium overstimulation and thus prevents cramps.
But this delicious food is also ideal for losing fat, since Despite being rich in calories, its medium chain triglycerides (MCT) increase energy expenditure and helps improve physical performance. In addition, it is a very satiating 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”, composed mainly of globular proteins of high biological value, which help create new muscle.
3. Mango delicious build
Ingredients:
Mango is an excellent fruit for a smoothie, and adds an incredible and unique flavor to any recipe. The combination of flavors in this smoothie will make you want more and more
In addition to its whey content, a food that I have already talked about its benefits in previous shakes, this drink contains Greek yogurt, one of the best substances for building muscle. Compared to natural yogurt, it contains a greater amount of protein and a lower proportion of carbohydrates, and despite being richer in fat, You can find fat-free options in 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 muscles and for proper protein synthesis.
4. Peanut Delight
Ingredients:
1 glass of coconut milk
1 meter (40gr) chocolate or vanilla flavored whey protein
2 tablespoons unsweetened peanut butter
½ frozen banana
A delicious smoothie that contains delicious foods, such as coconut, banana or peanuts. Combined, they 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 for gaining muscle mass.
Peanut butter contains protein with high biological value and, in addition, they contain unsaturated fats, which not only help us gain muscle, but also They improve our general health and are vital for the proper functioning of the heart and physical performance.
5. Caramel Coffee
Ingredients:
1 glass of unsweetened almond milk
1 scoop (40g) of caramel-flavored whey protein
1 tablespoon instant coffee
2 tablespoons dark chocolate
This smoothie is ideal in the morning, to give you a good extra energy and stimulation. It contains coffee, which accelerates your metabolism, but it also contains almond milk, which is rich in proteins, complex carbohydrates and unsaturated fats, especially essential fatty acids (omega 3 and 6) that promote the production of HDL to eradicate the 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 a myostatin inhibitor. Myostatin reduction is associated with significant muscle growth without adverse effects.
In the case of dark chocolate, the higher its purity, the more health benefits it provides among which stand out: it is rich in antioxidants, improves circulation and blood pressure, thus reducing the risk of suffering from cardiovascular diseases, and improves cognitive capacity, through improved circulation and cerebral oxygenation.
You may be interested: “15 tips to speed up your metabolism and lose weight comfortably”
6. Fruit Mix
Ingredients
1 glass of soy milk
1 scoop (40gr) casein protein with banana flavor
Frozen strawberries
frozen blueberries
This shake is ideal to consume at night, as it contains casein protein, which is a type of slow absorption protein ideal for facilitating muscle regeneration while you rest.
It also contains soy milk, a vegetable protein food that provides an extra dose of these macronutrients. Strawberries and blueberries, Thanks to their vitamins, they provide a greater assimilation capacity of proteins, in addition to a delicious flavor, which turns this smoothie into a fruit mix.
7. Sweet strawberry
Ingredients
1 glass of water
1 scoop (40gr) casein protein with vanilla flavor
2 tablespoons linseed oil
½ glass of Greek yogurt
Frozen strawberries
A delicious and nutritious shake that combines foods that provide a large amount of nutrients to increase muscle mass. It is ideal for the night, since Contains casein protein powder and Greek yogurt, which is also rich in this type of protein. Flaxseed oil which is rich in healthy fats and contributes to the repair and creation of muscle. Strawberries are an excellent ingredient to flavor this smoothie.
