How To Build Muscle With Protein Shakes

If you are an athlete or bodybuilder and want to gain muscle mass, protein shakes are the best option. Consuming protein as a pre- and post-workout supplement is important for muscle protein synthesis. Protein supplements help increase fat loss and improve performance and recovery period. We have compiled a list of the best homemade protein shakes to help with your muscle-building goals.

Keep reading to know more!

Hot Cocoa

Ingredients

  • 1 cup fat-free milk
  • 1 cup milk chocolate or cocoa
  • 1 scoop whey protein powder
  • ½ cup low-fat cottage cheese

How To Prepare

  • Add hot water to the blender and pour all the ingredients in it. Blend until you get a smooth mixture
  • Pour it in a shaker or a big glass and enjoy.

Best Time To Drink

Dinner or post-workout

Creamy Orange

Ingredients

  • Fresh orange juice
  • ½ cup fat-free vanilla yogurt
  • 1 scoop vanilla flavored whey protein

How To Prepare

  • Mix all the ingredients in a blender.
  • Add water as per the desired consistency and blend to a smooth smoothie.

Best Time To Drink

Morning

Chocolate Almond Brownie

Ingredients

  • 1 cup fat-free milk
  • 1 scoop whey protein powder
  • Chopped nuts
  • 1 brownie

How To Prepare

  • Mix a scoop of whey protein powder in a cup of fat-free milk. Stir well to avoid lumps.
  • Top it up with chopped nuts and scramble it over a brownie.

Best Time To Drink

Pre-workout

Chocolate Peanut Butter

Ingredients

  • 2 scoops chocolate protein powder
  • 2 spoons heavy whipping cream
  • 1 tablespoon flax meal
  • 1 tablespoon peanut butter
  • Water

How To Prepare

Blend all the ingredients with a sufficient amount of water as per the desired consistency. You can also add a few ice cubes.

Best Time To Drink

Morning or pre-workout

Coffee Shake

This is a perfect drink for all coffee lovers. According to a study published in the International Society of Sports Nutrition, drinks containing caffeine helps to improve exercise performance.

Ingredients

  • 1 cup hot coffee
  • 2 teaspoons honey
  • 1 scoop chocolate whey protein powder

How To Prepare

Add two teaspoons of honey and one scoop of whey protein powder to a cup of hot coffee. Your drink is ready!

Best Time To Drink

Pre-workout

Lemon Twist

Ingredients

  • 2 cups lemonade
  • 1 scoop vanilla casein powder
  • 1 scoop vanilla whey protein

How To Prepare

Add all the ingredients and shake well. You can add more water to maintain the desired consistency.

Best Time To Drink

Post-workout

Peach Protein

Ingredients

  • ½ cup frozen peaches
  • ½ cup low-fat yogurt
  • 2 scoops vanilla protein powder
  • 1 cup water
  • 2 tablespoons sugar-free apple juice (optional)

How To Prepare

  • Blend all the ingredients. Add water as per the desired consistency.
  • You can add other fresh fruits as per your preference.

Best Time To Drink

Mid-morning

Banana Shake

There are many ways one can add banana to a protein shake. One method is to mix dark chocolate with bananas to make a richly flavored shake.

Ingredients

  • 2 scoops chocolate protein powder
  • 1 cup unsweetened almond milk
  • 1 chopped frozen medium-sized banana
  • 1 teaspoon dark chocolate choco chips
  • A pinch of cinnamon powder

How To Prepare

  • Add two scoops of chocolate protein powder to a cup of almond milk. Mix well to avoid lumps.
  • Add the frozen banana to this mixture. You can chop the banana or blend it with the shake.
  • Serve it with choco chips and a pinch of cinnamon powder.

Best Time To Drink

Before heading to the gym as a pre-workout drink.

Fruity Protein Shake

Most often, protein shakes contain no fiber. A fruit-filled protein shake contains high fiber in addition to protein.

Ingredients

  • 2 scoops whey protein powder
  • 1 cup unsweetened almond milk or 1 cup apple juice
  • ½ banana
  • 1 teaspoon wheat germ
  • 1 cup sliced peaches
  • 3 strawberries

How To Prepare

  • Blend all the ingredients along with the pulp of the fruits.
  • Add water for the desired consistency.

Best Time To Drink

Pre-workout

Coconut Almond Joy

Ingredients

  • 2 scoops chocolate protein
  • 1 cup unsweetened almond milk
  • 2 teaspoons dark chocolate choco chips
  • 2 tablespoons almond butter
  • 1/4 cup unsweetened shredded coconut

How To Prepare

Mix all the ingredients in a blender to make a delicious coconut almond joy shake.

Best Time To Drink

Pre-workout

Very Berry Super Protein Shake

Ingredients

  • 2 cups mixed frozen berries
  • 1 cup spinach
  • ½ cup plain low-fat yogurt
  • 2 scoops vanilla protein powder
  • 1 tablespoon walnuts
  • Water

How to Prepare

  • Blend all the ingredients (except for walnut) in a blender. Add water as per the desired consistency.
  • Serve with chopped walnut or mixed nuts.

Best Time To Drink

Morning, noon (lunch), or night (dinner)

Consider your lifestyle and workout regime

Protein shakes aren’t for everyone, but there are some reasons why the average athlete, as opposed to professional athletes or Olympians, would want to use protein supplements. The type of exercise you do will impact whether you need additional protein.

Determine how much total protein a day you need

Calculating how much protein you need is a key first step to deciding what, if any, additional protein your diet needs.

Determine how much of your average daily protein intake comes from solid food

Consider what you eat in an average day. You can consult with a dietitian or use online nutritional calculators that will tell you how much you’re getting once you input the type and amount of food you are consuming.

Decide what kind of protein you want your shake to consist of

Protein shakes use different kinds of proteins and in different amounts. The most common sources of protein are whey, casein, egg, soy, rice, and milk.

Consider when you workout

This should be the determinant factor of when you decide to have a protein shake, since it’s meant to supplement and enhance the physical training you are doing.

Drink a protein shake after a workout

Post-workout is one of the times that your body needs protein more than ever. This is the most effective time for drinking a protein shake in order to maximize its benefits for your body.

Make sure to consume protein throughout the day in addition to shakes

Protein shakes are especially good after workouts but to maximize their benefits, make sure that you are consistently consuming protein. Protein is key for achieving optimal progress in physique enhancement and performance Even if you aren’t bodybuilding or trying to enhance your physique, protein is a key component to good nutrition.

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