Ensuring adequate protein intake is important not only to improve muscle recovery, maintenance and growth, but also to support overall health. Regardless of whether your goal is to increase muscle mass, reduce body fat, or tone your physique, consuming enough protein is vital to achieving these goals.
Therefore, in this article we are going to show you some of the best easy homemade protein shake recipes.
Protein consumption to gain muscle mass
For people looking to increase muscle mass, The recommended daily protein intake is around 1,7 grams per kilogram of body weight. Sometimes, especially when protein needs are high, it can be difficult to get enough protein from food alone. In such situations, protein shakes offer a convenient and efficient method of increasing protein intake without the need to eat substantial amounts of food.
Protein-Packed Breakfast Smoothies
It has long been claimed that breakfast is classified as the most important meal of the day, or at least, it is one of the key times to ingest protein. To ensure adequate muscle growth or preservation, It is recommended to consume a serving of protein every 3 or 4 hours. However, after a long, restful night's sleep, protein replenishment becomes even more vital as several hours have passed since the previous meal.
A protein-rich breakfast, containing around 20 grams, is beneficial for maximizing muscle protein synthesis. Since mornings often leave us little time to prepare a protein-rich meal before heading to work, a protein shake is a great option to start the day effectively.
Fruit smoothie with plant-based proteins
This delicious recipe will result in a nutritious and tasty protein-rich fruit smoothie, perfect for breakfast.
Ingredients
- 250 ml of milk
- A scoop of protein powder
- A banana
- A yogurt
- A handful of frozen mixed berries.
Chocolate and coffee shake: 22 g of protein
With its rich protein content and a substantial hint of coffee, this tasty protein shake is an ideal choice for breakfast to start your day.
Ingredients
200 ml of milk, 100 ml of prepared coffee, one tablespoon (30 g) of chocolate-flavored protein powder and 100 g of banana.
Pre-workout protein shakes
A protein shake designed to be consumed pre-workout can provide the energy needed to tackle a demanding workout, particularly if a significant amount of time has passed since your last pre-workout meal. In general, These shakes are made with invigorating and/or stimulating components such as caffeine, creatine, guarana and others. Consuming an energizing shake before training can provide that extra boost needed to fully commit to your training efforts.
Increase your energy and improve your athletic performance by preparing this easy but effective homemade pre-workout shake.
Ingredients
200 ml of skimmed milk, 400 g of canned peaches, 1 scoop of vanilla protein powder, 10 g of beet powder, 5 g of organic guarana powder, 5 g of creatine monohydrate and 6-8 ice cubes.
Protein content: 29 grams
Protein shakes after exercise
Consuming enough protein is necessary to start the recovery process in the body after a workout. Research indicates that people who use protein supplements after training tend to gain more muscle mass over time compared to those who do not. Although it remains somewhat uncertain whether this is solely attributed to an increase in daily protein consumption, a post-workout shake serves as a convenient method to improve your daily protein intake and helps muscle repair and rehydration after exercise.
You can use a variety of supplements to enhance your workouts, speed recovery, and promote muscle development.
Ingredients
Combine 1 scoop (35g) maltodextrin, 5g L-leucine, 1g HMB and 1-2 scoops vanilla protein powder with 1 ripe banana and 200ml skim milk or water.
Vegan post-workout shake: 39 g of protein
This rich, creamy, chocolate-flavored shake is the perfect treat after a demanding and vigorous workout. In essence, it's like treating yourself to a delicious dessert after a workout.
Ingredients
1 frozen banana 250 ml of plant milk 1 handful of ice, a scoop of vegan protein (chocolate) and a tablespoon of soy protein (vanilla).
Protein: 34g vegan protein
While plant-based foods provide plenty of micronutrients and fiber, Adopting a meat-free diet can lead to long-term deficiencies of vitamin B12 and iron. However, increasing the consumption of plant-based proteins contributes to a more environmentally sustainable diet.
The generation of plant-based protein sources, such as oats, wheat and potatoes, produces significantly lower greenhouse gas emissions compared to the production of beef and pork. Therefore, replacing an animal protein source with a vegan shake can be an effective method to ensure adequate protein consumption while contributing to environmental protection.
Bulking season has always been said to be a favorite among weight loss enthusiasts because, among other things, increased calorie intake allows you to consume more food. But That does not mean that “anything goes” and you can eat hamburgers and pizza whenever you want without any type of control. To build muscle in the cleanest way possible, you need to monitor every calorie you consume and make sure it comes from a healthy source.
These protein shakes will help you increase your caloric intake to meet your new caloric needs while enjoying a delicious combination of flavors and textures. I hope that with this information you can learn more about the best recipes for homemade protein shakes.