7 smoothies to improve your muscle mass

Many people join a gym to improve their health and improve their body aesthetics. Exposing the body to strenuous workout routines requires that the person be properly nourished to maintain high energy levels and promote muscle repair.

Strength training has many benefits, as you can see in the article “The 12 Benefits of Strength Training”. Of course, as long as the food is adequate.

    The best smoothies for building muscle mass

    For people who want to improve their muscle mass, in the following lines I’ve made a list of healthy smoothies that help repair muscle tissue and improve the overall health of athletes and exercise enthusiasts.

    1. Peach smoothie


    • 1 glass of water
    • 1 meter (40g) of vanilla whey protein
    • ½ can of peach in syrup
    • ½ packet of oats instantly dosed

    Whey protein (Whey protein) is one of the best proteins for building new muscle. It is a protein of high biological value, easy to digest, with rapid intestinal absorption. There are different types of whey protein, although concentrate is the most widely used and easiest to find. When an individual is training for strength, this protein is effective in slowing muscle loss. Scientific studies show it helps regulate blood sugar

    Outraged, this smoothie contains oats, an excellent cereal which not only provides carbohydrates, necessary for increasing muscle mass, but also contains high amounts of nutrients and protein. Peach in syrup gives a delicious flavor to this smoothie.

    2. Coconut banana smoothie


    • 1 glass of coconut milk
    • 1 meter (40g) of vanilla whey protein
    • 2 tablespoons of concentrated orange juice
    • ½ frozen banana

    If you want a delicious smoothie that also helps you build muscle mass, you can try this drink. It contains coconut milk, rich in minerals (Like magnesium and potassium) and electrolytes necessary for muscle regeneration after exercise. The high magnesium content blocks the over-stimulation of calcium and thus prevents cramps.

    But this delicious food is also great for losing fat. although it is high in calories, its average triglyceride chain (MCT) increases energy expenditure and helps improve physical performance. In addition, it is a very satiating food, which allows you to be full for a long time and avoid itching. Its high content of unsaturated fats prevents hyperglycemia.

    This smoothie also contains “whey protein”, composed mainly of globular proteins of high biological value, which help to create new muscles.

      3. Delicious mango


      • 1 glass of unsweetened apple juice
      • 1 dispenser (40g) of vanilla whey protein
      • 2 tablespoons of concentrated orange juice
      • ½ glass of fat-free Greek yogurt
      • ½ frozen mango
      • ½ frozen pineapple

      Mango is a great fruit for a smoothie, and brings incredible and unique flavor to any recipe. The combination of flavors of 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 smoothies, this drink contains Greek yogurt, one of the best substances for building muscle. Compared to natural yogurt, it contains more protein and a lower proportion of carbohydrates, and although it is higher in fat, fat-free options can be found in supermarkets. This food is rich in casein, a slow-absorbing protein that is good to eat at night.

      It also contains calcium and vitamin D, which are good for muscles and bones. The latter must be healthy to support the muscles, and for good protein synthesis.

      4. Peanut delicacy


      • 1 glass of coconut milk
      • 1 meter (40gr) of chocolate or vanilla whey protein
      • 2 tablespoons of unsweetened peanut butter
      • ½ frozen banana

      A delicious smoothie that contains delicious foods such as coconut, banana or peanut. Combined, they are ideal for blending flavor and energy. In addition to the aforementioned benefits of whey protein and coconut milk, this smoothie contains peanut butter, which is a great food for gaining muscle mass.

      Peanut butter contains protein with high biological value and also contains unsaturated fats, which not only help us gain muscle, but also they improve our overall health and are essential for the proper functioning of the heart and physical performance.

      5. Caramel coffee


      • 1 glass of almond milk without sugar
      • 1 dispenser (40g) of caramel whey protein
      • 1 tablespoon of instant coffee
      • 2 tablespoons of dark chocolate

      This smoothie is ideal in the morning, To give you a good boost of energy and stimulation. It contains coffee, which speeds up your metabolism, but also contains almond milk, which is rich in protein, complex carbohydrates and unsaturated fats, especially essential fats (omega 3 and 6) which promote the production of HDL to eradicate cholesterol. arteries.

      In addition, this smoothie contains dark chocolate, and according to scientific studies, one of the components of this food, epicatechins, acts as a myostatin inhibitor. Reduction in myostatin is associated with significant muscle growth without adverse effects.

      In the case of dark chocolate, the greater its purity, the more health benefits it brings.Among them: it is rich in antioxidants, improves circulation and blood pressure, thus reducing the risk of cardiovascular disease, and improves cognitive abilities, improving circulation and oxygenation of the brain.

        6. Fruit mix


        • 1 glass of soy milk
        • 1 dispenser (40g) of casein protein with banana flavor
        • frozen strawberries
        • frozen blueberries

        This smoothie is ideal for nighttime consumption, as it contains casein protein, a type of slow-absorbing protein that is ideal for facilitating muscle regeneration while resting.

        It also contains soy milk, a vegetable protein food that provides an extra dose of these macro nutrients. Strawberries and blueberries, thanks to their vitamins, they offer a greater capacity for assimilation of protein, in addition to a delicious flavor, which makes this smoothie a blend of fruits.

        7. Sweet strawberry


        • 1 glass of water
        • 1 dispenser (40g) of casein protein with vanilla flavor
        • 2 tablespoons of linseed oil
        • ½ glass of Greek yogurt
        • frozen strawberries

        A delicious and nutritious smoothie that combines foods that provide high amounts of nutrients to build muscle mass. It is ideal for the night because contains protein casein powder and Greek yogurt, Which is also rich in this type of protein. Flaxseed oil which is high in healthy fats and helps in muscle repair and building. Strawberries are a great ingredient to flavor this smoothie.

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