We recently wrote about how to prepare protein shakes for weight loss, such as combining certain protein foods with satiating effect with other fruits or vegetables low in calories top 10 protein supplements, to replace some breakfasts a week. In today’s post we will return to treat protein shakes, but from the point of view of who wants to increase muscle mass or is in a defining age. Are you interested? Well, keep reading!
In the previous post we warned that we were not trying to discover the panacea, and our advice would only be useful if we combined them with a healthy lifestyle, consisting of a balanced diet and regular exercise. For this we say the same, do not expect the muscles of Arnold Schwarzenegger cramming homemade protein shake to gain muscle mass. It is always said that palace things go slowly, so we advise you not to obsess and live this stage as a challenge because it is the best version of yourself , but not to imitate anyone.
A while ago, many post-workout supplements became popular, also known as supplements for bodybuilders. The objective of these supplements is twofold: on the one hand, the increase in muscle mass; and, on the other, the loss of fat. If you have decided to add supplements to the diet, you must inform yourself about which ones are better and how to take them.
Homemade protein shake to gain muscle mass
All in all, the topic that concerns us in this article is the preparation of homemade protein shakes to increase muscle mass. When we say homemade, we refer to elaborated with natural foods, that we can consume to push our efforts toward the goal; we already say, with a healthy diet and strength exercise.
So, during the same you can find different tips to make homemade protein shakes to define or phase volume. The first comes from the University of Northumbria in the United Kingdom, which concluded after a thorough analysis that, after the exercise, is enough half a liter of milk to recover after strength training, so you do not even need a preparation post-training And is that the protein found in milk is one of the most valuable that exist, so many preparations are made from milk whey.
However, many prefer whey for their shakes, since some can be purchased already flavored. To make a homemade protein shake for after the gym, we recommend that the main base of it be milk or buttermilk. In this case, we are going to use a combination of the two; whey and whole milk, non-fat cottage cheese, non-fat Greek yogurt and some sweetener.
What amounts to take to make a natural protein shake for after training?
- 3 tablespoons vanilla flavor whey protein powder
- 2 cups whole milk
- 2 cups of nonfat cottage cheese
- Some natural sweetener like honey
- ½ cup of Greek yogurt without fat
In case you are in the volume phase , and want to gain muscle mass or weight, we recommend preparing a homemade protein shake to gain muscle mass with more milk, whole and add one more spoonful of protein to the concentrate . However, if you just want to define add skim milk instead of whole and try to avoid extra calories.
Do not forget that an effective training and a balanced diet will make you look like a bull; and not by taking smoothies your muscles will grow while you are lying on the couch by magic. Much encouragement and to put the batteries the entire world! Do you know any recipe for homemade smoothies to increase muscle mass? What is your experience with protein supplements or shakes? Tell us and share your advice with the rest!