The Protein shakes They are an essential supplement for those looking to increase their muscle mass efficiently. Its popularity has grown in recent years among athletes, bodybuilders and fitness enthusiasts, due to its ability to provide a Quick and convenient source of high-quality protein.
These shakes are formulated to optimize protein synthesis in the body, which is crucial for muscle growth and repair. Consumed mainly after training, they help replenish lost nutrients and start the process of muscle recovery faster and more effectively.
Additionally, protein shakes for muscle gain are available in a wide variety of flavors and types, such as whey, casein, soy and pea. This allows users to choose the option that best suits their dietary needs and personal preferences, thus facilitating its integration into the daily training and nutrition routine.
A study that addresses the relationship between protein consumption and the increase in muscle mass is he “Position Stand on Protein and Exercise”published by the International Society of Sports Nutrition (ISSN) in 2017. This scientific review explains that protein consumption, especially after exercise, improves muscle protein synthesiswhich contributes to muscle growth and recovery.
Another important source is the study “Dietary protein and muscle mass: Translating science to application and health benefit”, published in March 2014 in the journal Nutrition & Metabolism. This article discusses How adequate protein intake in combination with resistance exercise increases muscle mass and strength.
Experts from the Harvard School of Public Health They noted that “protein is found throughout the body: in muscles, bones, skin, hair, and virtually every other part or tissue of the body. It makes up the enzymes that drive many chemical reactions and the hemoglobin that carries oxygen in the blood.”.
Some of the foods that contain protein are:
- meats: Chicken, turkey, beef, pork, lamb.
- Fish and seafood: Salmon, tuna, shrimp, trout.
- Dairy products: Milk, cheese, yogurt, cottage cheese.
- Eggs: Whole or just the whites.
- Legumes: Lentils, chickpeas, beans, soybeans.
- Nuts and seeds: Almonds, walnuts, chia seeds, sunflower seeds.
- Whole grains: Quinoa, amaranth, farro.
- Vegetable proteins: Tofu, tempeh, edamame.
Some key times when you should drink shakes to gain muscle mass:
- After training: Consuming a protein shake within 30 to 60 minutes of exercise helps supply the amino acids necessary for muscle repair and growth, optimizing protein synthesis.
- Before training: Drinking a protein shake before training can provide additional amino acids that will be available during exercise, helping to minimize muscle wasting.
- Between main meals: Using protein shakes as between-meal snacks can help ensure consistent protein intake, which is beneficial for muscle growth.
- Before sleep: Drinking a slow-digesting protein shake, such as casein, before bed can provide a continuous supply of amino acids throughout the night, supporting muscle recovery and growth while you sleep.
- Banana smoothie. It is ideal for recovering the body after training because it is rich in natural sugars and potassium. To prepare it, you need two bananas, 500 ml of milk, three tablespoons of oats and five boiled eggs. Put all the ingredients in a blender and mix until the lumps disappear and a homogeneous texture is achieved. Ice can be added.
- Nut shake. It is ideal for ingesting a good amount of carbohydrates but digesting them quickly to recover post-workout. To prepare it, you need: 355 ml of lactose-free milk, 1/2 glass of water, low-fat yogurt, three cooked egg whites, 50 grams of walnuts, one banana. Mix all the ingredients until they are homogeneous.
- Chocolate and banana smoothie. The chocolate and banana mixture is among the best recipes for homemade protein shakes. To make it, you will need: one ripe banana, two ice cubes (optional), one tablespoon of cocoa powder, one tablespoon of protein powder, two tablespoons of peanut butter. Water, almond milk, cow’s milk or yogurt can be used as a mixing base. Depending on the choice made, the shake will have a higher calorie proportion.
- Beaten with egg. It is one of the most natural and effective protein shakes to gain muscle mass. To prepare this healthy protein shake you need: one liter of milk, three egg whites (it is recommended that they be cooked), three tablespoons of oats, one banana. Blend all the ingredients to obtain a 100% egg-based protein shake.
- Coconut and almond smoothie. Almonds are one of the foods with the highest proportion of protein, since 100 grams of them provide around 20 grams of protein. To make this smoothie you need: dried coconut, 20 or 30 almonds, a little cinnamon powder, a handful of flax seeds, 250 ml of water (whole milk, yogurt or a combination of these can also be used). Soak the almonds and dry coconut in water overnight. The next day, grind until it forms a paste that will be included in the blender. Add some of the recommended liquids and the other ingredients. You can sprinkle extra cinnamon, if desired.
