6 homemade protein shakes to boost mass muscle


Homemade protein shakes to boost mass muscle 

Photo: eatthismuch

Regular and specific exercise and a good diet rich in carbohydrates and protein will be the key to increasing your muscle mass. However, it is frequent to resort to an extra protein dose for muscle more easily and quickly. If you are also excited to achieve this goal, pay attention to the following tips. Next, we give you the recipes of 6 homemade protein shakes to increase natural, effective and delicious muscle mass.

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 needed for proper functioning and development of the body. However, this ratio may not be enough if you want to increase your muscle mass. For this and to fulfill in a satisfactory and fast way with your objective it is recommended to bet for a natural, effective and delicious option: protein shakes.

Proteins are a necessary and fundamental source for our body and, even more, for those people who want to grow their muscles quickly. Thanks to the protein shakes you will fight against excess fat and you will develop your muscles, thus increasing the muscle mass of your body, Nutritious, tasty, healthy and effective.

Banana Smoothie

Banana is one of the most powerful foods that will help you to generate muscle mass after each workout. 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 that, banana milkshake 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 you will need:

  • 2 bananas
  • Milk (500 ml)
  • Three tablespoons of oats
  • 5 boiled eggs (5 egg whites and 2 egg yolks)

To prepare the banana milkshake 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, pleasing to the palate. Take it at room temperature or with ice to refresh after each workout.

Photo: myglowbio

Chocolate shake and almonds

Why give up the best taste as we prepare our body to achieve a goal such as increasing our muscle mass? We propose a smoothie that combines all these qualities in one: the chocolate and almonds. Chocolate will give it an unrivaled flavor and almonds will bring you the proteins, carbohydrates and essential fatty acids your body needs to develop without gaining weight. To prepare this Choco-almond smoothie you will need:

  • One cup of decaffeinated milk
  • Whey Protein Whey Protein
  • 1/2 chocolate brownie with almonds

Prepare your shake using a blender where all the ingredients are mixed. The chocolate and almond smoothie is a tasty option to generate muscle that you must consume before the beginning of your workouts, to be able to burn the calories of more and to stay only with its beneficial effect.


If there is a good food that cannot be lacking in your diet if your goal is to increase the muscle mass of your body, that is oats, a complete cereal that has energetic and nutritious qualities. Oats are a food rich in proteins, carbohydrates, minerals, vitamins, trace elements and healthy fats. Therefore, if you want to increase your muscles this cereal will become your greatest ally. Take it previously to the training to recharge the energy and later to replenish spent glycogen. To do this, we recommend preparing an oatmeal shake that will bring you healthy benefits and will help you to generate muscle mass. You will need the following ingredients:

  • Half a liter of milk
  • Oats (60 gr)
  • Soy Protein
  • Wheat germ (15 gr)
  • A spoonful of honey

Pour all the ingredients in a blender and mix until you get a nice texture for you. This powerful shake will help you to improve your muscle mass quickly and effectively. You can include oats in many other shakes as it is a perfect alternative for muscle.

Walnut shake

If you want to ingest a good amount of carbohydrates but digest them quickly to recover from your training and contribute to the increase of your muscle mass, without a doubt your ideal shake is walnuts. Thanks to the proteins and the fatty acids they contain are healthy options 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
  • Nuts (50 gr)
  • A banana

Mix all the ingredients until standardized. This smoothie can also be enjoyed with ice, to recover from training and refresh you. A healthy and effective option to increase your muscle is based on proteins.

Peach Smoothie

The peach, also known as peach, is a food with multiple properties beneficial to our body. It helps digestion; it benefits intestinal activity and is ideal for inclusion in the diet, since it is low in calories. Therefore, it is an excellent option that, mixed with part of protein, will help you to increase your muscle mass. We propose to make a smoothie of peach or peach with the following ingredients:

  • 2 cups of chopped peaches
  • 1/4 cup low-fat yogurt
  • 1/2 cup of orange juice (which will provide vitamin C)
  • 4 teaspoons vanilla buttermilk

Put all the ingredients in a blender and mix until completely homogeneous. Thanks to the peach shake to increase your muscle mass you will recharge your body energy and you will feed in a healthy way, while helping you to generate more muscle. Take it after each workout and you’ll notice the results.

Beaten egg

One of the most natural and effective shakes to generate muscle mass is undoubtedly the smoothie with egg. As you will know, egg is a protein-rich food, making it ideal for achieving your goal of increasing muscle. To prepare this healthy and protein you will need:

  • A liter of milk
  • Three egg whites
  • Three tablespoons of oats
  • A banana

Use all these ingredients to get your 100% protein based egg whisk. In the whites or white part of the egg is where most proteins are concentrated, so it will be the useful and fundamental part to prepare this smoothie. Get your muscles increased with this supplement to your usual diet. You will notice the results.

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