Healthy Protein Shake Recipes to Gain Muscle

Check the top 5 easy protein shake recipes to gain muscle, for both women and men. These homemade protein shakes blend Greek yogurt, almond milk, peanut butter, whey protein powder, fruit, and ice, creating a healthy and delicious meal in a glass. These healthy shakes are packed with the nutrients you need to gain muscle: protein, vitamins and minerals. Low-carb protein shakes are great to drink before or after a workout, for breakfast or for meal replacement. Protein shakes work for both muscle gain and fat loss.

Supplements can help you get the most out of your workout but you need to understand when and why you should use them. The most common workout supplements are whey protein, multivitamins, creatine, and glutamin. In this article we’ll consider protein powder as it is becoming increasingly popular as a nutritional supplement not only among bodybuilders and athletes but also among ordinary men and women trying to become fit, burn body fat and gain muscle.

What is the best kind of protein powder?

Protein comes in different forms: whey, soy, and casein protein are used the most. Whey protein is the most popular of the three. It is a water-soluble milk protein that contains all nine essential amino acids and digests quickly. It is widely used for pre and post workout protein shakes. Casein protein is digested slowly and is usually used for increasing protein intake throughout the day and before bed. Soy protein is an alternative to when protein and casein protein if you are allergic to diary or a vegan.

The daily protein requirement of the average adult is about 46-56 grams per day so you can get enough protein by eating lean meat, poultry, fish, dairy products, and beans.

Why do you need protein supplements?

They make it easier to get the nutrients your body needs and they are absorbed faster, which is why whey protein shakes are taken before and after a workout. If you are new to working out and you are starting a muscle-building program, your body needs more protein than normally. Athletes building muscle mass need 0.5-0.9 grams per pound of body weight.

What if your goal is not to build the muscle mass but to burn body fat? Can protein shakes help you lose weight? Or do protein shakes make you gain weight? Protein helps you keep your hunger at a bay, and protein shakes help you control your calorie intake. Used for meal replacement, protein shakes help you lose weight. However, protein is not calorie-free. It has 4 calories per gram. Carbohydrates also have 4 calories per gram. The difference is that protein helps you feel full longer, while carbs are less satisfying and make you crave for more carbs.

Is protein powder good for weight loss?

Protein shakes help you lose weight if used to control and limit your calorie intake; if you just add them to your diet without eating healthy and without following a workout routine, protein shakes won’t help you lose weight. They will just add to your total calorie consumption, and this will result in weight gain.

Do protein shakes help you gain muscle?

Do protect shakes work without workout? Muscles need protein to grow and to recover after a workout. Protein shakes help you increase your muscle mass quicker than you would do without them; however, they cannot replace a whole food diet and a workout program. If you do not work out and do not eat right, protein shakes will not help you burn body fat or build muscle.

How do you make a protein shake?

Our first protein shake recipe is fast and easy. Just blend 2 scoops of protein powder, a banana, 2-3 frozen strawberries and some ice cubes. Depending on your diet, you can optionally add skim milk, yogurt, oatmeal, nuts, peanut butter, seeds, and berries. Pour the shake into a glass, add a cocktail umbrella (just for fun) and enjoy!

Chocolate protein shake recipe

Ingredients

• 1/2 cup plain low-fat yogurt, almond milk or water
• 1 banana, ripe
• 1 tablespoon cocoa powder
• 1 scoop protein powder
• 2 tablespoon peanut butter
• 3 ice cubes

In a blender, mix the yogurt, banana and peanut butter. Add cocoa powder, protein powder and ice; blend until smooth. Top with chopped nuts , dark chocolate shavings or instant coffee powder for some extra crunch.

Note: Try Greek yogurt instead of plain yogurt because Greek yogurt has double the protein. Plain low-fat yogurt is also a great option because it delivered twice the calcium. Avoid sugar-loaded flavored yogurts.

Tropical protein shake recipe

The tropical protein shake helps you recharge after a muscle building workout. It also makes a great dessert to boost your mood and workout motivation.

Ingredients

• 1/2 cup pineapple chunks
• 1 banana, ripe
• 2 scoop protein powder
• 3 ice cubes

Blend all the ingredients until smooth. Serve immediately.

Note: Add a pinch of cinnamon for more flavor.

Kiwi protein shake recipe

This exotic shake is a perfect post-workout snack.

Ingredients

• 1/2 cup yogurt or water
• 1 banana, ripe
• 2 kiwis
• 1 scoop protein powder
• 1 teaspoon honey
• 3 ice cubes

Blend all the ingredients until smooth and enjoy.

Berry protein shake recipe

Ingredients

• 1/2 cup yogurt
• 1/2 cup berry (blueberry, strawberry)
• 1 banana, ripe
• 1 scoop protein powder
• 3 ice cubes

Blend all the ingredients until smooth. Note: you can use any berry for this shake. Make sure to try blueberry and strawberry.

Fore more smoothies, check the best coffee protein shakes recipes.