The protein-packed shake to help increase muscle mass in a short time
For some people, gaining muscle mass is a challenge. Despite spending long hours at the gym, they do not achieve the goal they so desire and sometimes resort to strict diets to help them achieve their goal.
In many cases, the problem is that they do not follow an adequate diet, rich in protein, which makes the process of increasing volume difficult and makes it take longer than necessary.
While it is true that strength training and weight lifting help to gain muscle mass, this must be accompanied by adequate protein consumption to achieve a high impact on the muscles. In addition, these are essential for muscle recovery and growth.
People who exercise for more than 90 minutes should not only consume more carbohydrates, but these should also be rich in protein so that the body can regenerate fiber effectively, according to the website 'MedlinePlus'.
These nutrients are essential for the human body and are essential components of cells. After water, proteins are the most abundant molecules in the body and are made up of chains of amino acids of varying length , according to the web portal 'CuídatePlus'.
Muscle mass is sometimes not easy to achieve. Photo: iStock
In addition, it is present in certain foods such as meats, dairy products, nuts and some grains or peas, which are vital for gaining muscle.
Nowadays, there are several supplements that can promote muscle growth, such as protein powders. However, experts recommend opting for natural sources due to the amount of vitamins and nutrients they contain.
There is a shake that is not only easy to prepare, but also contains no added sugars and only takes about 10 minutes to make. Plus, it is a great ally for those who want to increase the size of their muscles, but cannot dedicate hours to exercise.
How to prepare the protein-rich shake to increase muscle mass? This smoothie is rich in nutrients and will help you regain energy after a hard workout and only requires a few ingredients.
This smoothie is ideal for gaining muscle mass. Photo: Istock
- A cup of strawberries
- 1/2 chopped banana.
- 1/2 cup chopped mango.
- 1/2 cup low-fat plain Greek yogurt.
- A tablespoon of natural nut butter.
- A tablespoon of ground flaxseed.
- 1/4 teaspoon vanilla extract.
- Four ice cubes or 1/2 cup water.
- Place all the ingredients in the blender.
- Mix until desired consistency is reached.
- Consume as soon as ready.
To maximize muscle growth, it is important to maintain adequate hydration, as this plays a crucial role in recovery and physical performance. In addition, it is essential to have a diet rich in protein, such as legumes and nuts, and to be consistent with exercise.
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