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, to replace some breakfasts a week. In today’s post, we will return how to homemade protein shakes to gain weight? But from the point of view of who wants to increase muscle mass or is it a defining age. Are you interested? Well, keep reading!
If you have no idea how to homemade protein shakes to gain weight then you’ve come to the right place. Protein is one of the most important elements of the body to maintain and build our muscles, increase metabolism and strengthen bones. A healthy and balanced diet can give your body the necessary amounts of proteins that your body requires to naturally increase the size of your muscles. To help you achieve this goal you can consume protein shakes, which will allow you to easily complete your diet with proteins of high biological value and easy to take.
ADVANTAGES OF NATURAL PROTEIN SHAKES
The main advantage is that natural shakes are much cheaper than those sold as supplements for athletes (all these products are usually sold at a high price, although you can find opportunities in large stores such as Decathlon or Mercadona).
Another advantage is that, when making your own homemade protein shake, you can be completely sure of its composition (this is ideal for those who distrust brand-name sports preparations).
WHAT ARE THE BENEFITS OF PROTEIN SHAKES?
They are used by athletes who need to feed or rehydrate immediately after a day of exercise, mainly because it is not recommended to do any kind of food once the exercises are finished, so the shakes are used as an option or alternative.
Some experts say that a good protein shake is the best option to ensure sufficient protein when, for example, it is used as part of a balanced diet rich in nutrients. There are opinions contrary to this since others say that taking excess protein shakes is harmful to the kidneys and bones.
- Protein shakes have shown benefits in sports performance and muscle strength.
- An athlete can seek greater resistance by taking a good protein shake, motivated to help the body recover more quickly after a day of strenuous exercise.
- In the case of strength athletes, protein shakes also help to recover the damage that may have been caused to the muscles after training.
- People who also train in the gym as a way to stay fit and improve their physique, can also benefit from protein shakes as a nutritional supplement, reducing the recovery time they need, improving endurance, helping to increase muscle mass lean and reduce body fat.
According to a study conducted with 130 US Marines to find other results on the consumption of protein shakes, supplementing their diet with 10 grams of protein, 8 grams of carbohydrates and 3 grams of fat, which led to the conclusion that all of them had less infectious symptoms, less exhaustion and less muscle pain than those who did not take any supplements.
There are some protein shakes that can help control a person’s weight, although more research is needed to confirm this assertion. But what is recommended is to take the shakes that contain the necessary amount required by the body to not exceed the maximum recommended maximum. For this, consult a nutritionist.
NATURAL HOMEMADE PROTINE SHAKES TO GAIN WEIGHT
Some types of natural homemade protein shakes to gain weight and which are highly recommended for their rich flavor and excellent protein content can be made with fruits, are quick and easy to prepare, let’s see some of them:
Strawberry milkshakes: It is made with half a liter of skimmed milk, 4 strawberries, 50g of oats, 150g of yogurt and one tablespoon of flaxseed.
Banana smoothie: With 2 large bananas, half a liter of skimmed milk, 2 tablespoons of honey or stevia and cinnamon to taste.
Egg shake: It is another of the natural shakes that serve to increase muscle mass. It is made with 1 liter of skimmed milk, three egg whites, 30g of oats and a banana.
Apple smoothie: it is prepared with 1 natural yogurt, 1 apple cut into pieces (with or without skin), 1 tablespoon of honey, 20g of almonds, cinnamon and half of the skimmed milk.
Chocolate milkshake: you need chocolate powder or cocoa powder, half a liter of skimmed milk, and a spoonful of coffee.
Smoothie with oats and peanuts: it is made with half a liter of skimmed milk, 1 spoonful of honey, 60 grams of oats and 1 spoonful of peanut butter.
Walnut smoothie: it is made with 20g of walnuts, 1 skimmed yogurt, and half a liter of skim milk and 20g of raisins.
RECIPES OF HOMEMADE PROTEIN SHAKES
It is simpler than people think, is that it is not only simple and quick to prepare, it represents an additional option for people who believe that it is an economic effort to buy this type of supplementation in order to reach the daily protein needs.
- 250 ml of skim milk
- 100 grams of whipped cheese 0%.
- 1 banana
- 70 grams of oatmeal.
Beat the banana and together with the milk, the fresh beaten cheese and the oats. If you want you can add ice or honey to your liking.
The banana provides an excellent source of hydrates for muscle recovery and the fresh cheese shake represents the source of protein we are looking for if you take it in post-workout (if you want you can change the fresh cheese beaten with 4 egg whites). Oats provide fiber and whole carbohydrates.
Variant with protein powder
- 300 ml of almond milk
- 40g of whey protein
- 1 banana
- 50g of nuts
- 1 tablespoon peanut butter
WHEN SHOULD WE TAKE THE PROTEIN SHAKE, BEFORE OR AFTER THE EXERCISES?
It is advisable to take it after the exercise process because it is considered that the muscle is worn and suffers from micro-tears that have to be repaired. There are serious studies that say that after the exercises an anabolic window of muscular construction is opened in which our organism assimilates better the proteins that we bring to it. Therefore a good shake is the quickest way to receive it and start the recovery process.
If supplementation is not to your liking for any reason whatsoever, we have left you with a good amount of recipes for homemade protein shakes that provide 28 grams of protein to drink at any time of the day or simply as post-workout. The goal is to reach the minimum protein needs required by the body.