Muscle-Building Shakes You Can Make At Home

You can’t gain muscle mass if you’re not feeding your body correctly. Include these muscle-building shakes in your diet for faster results.

In principle, gaining muscle is simple: lift weights and consume more calories than you burn.

However, it is a difficult procedure. You must adhere to a well-planned workout regimen while also eating a substantial amount of healthful food.

The latter is where most of us go wrong. A lot of people don’t aware of how much they have to consume in order to gain lean muscle.

The solution: drink muscle-building shakes every day. I’m talking about nutritious, protein-packed meals that are simple to prepare and consume.

The Benefits Of Muscle-Building Shakes

Including muscle-building shakes in your diet is one of the best practices you can follow if you want to gain lean muscle mass.

1. Meal In A Glass

Each of these shakes is a tasty meal in a glass that’s anywhere between 400 and 700 calories and includes the following ingredients:

• Protein powder;
• Milk;
• Fruits;
• Veggies;
• Nuts;
• Ice, and more.

2. Nutritious

Also, they’re loaded with everything you need to bulk up:

• Protein;
• Carbohydrates;
• Healthy fats;
• Vitamins;
• And minerals.

3. Require Zero Cooking Skills

Perhaps most importantly, shakes are extremely handy, needing little to no preparation, cooking, or culinary abilities. All you have to do is toss everything into a blender and press the mix button.

4. You Control The Ingredients

Another advantage is that you have complete control over what goes into the blender. Most store-bought shakes are high in sugar and low in protein.

5. Quick To Make

In a nutshell, they provide nutrition comparable to a traditional meal such as for example, meat with rice and vegetables. But it’s made in a fraction of the time it takes to prepare and consume such a meal.

How To Make Your Own Shakes

If you’re looking to build muscle mass, combine a meal replacement shake with your regular diet. Here’s how to prepare your own muscle-builder:

Step 1: Water Or Milk

Start with one and a half cups of water. You can also use cow milk instead of water. Almond milk is also a great substitute for water, especially if you’re vegan.

If you’re having trouble growing muscle mass, switch to whole milk, which has more protein and calories.

Step 2: Protein Powder

The next step is to pack on proteins. So add a scoop or two of your favorite protein powder.

Plant-based protein powders made from rice, soy, or hemp are great options to supplement your vegan diet.

But if you’re looking to seriously grow muscle mass, then animal-based protein powders are more efficient since they contain more leucine, an amino acid that accelerates muscle building.

Step 3: Veggies

Add about two handfuls of your favorite vegetables. This is the easiest way to get those much-needed veggies in.

Kale and spinach provide little taste to your smoothie but are high in nutrients that your body needs to be healthy and increase muscle mass.

Also, don’t be afraid to add pumpkin which pairs well with vanilla protein powder, or beets which are great with the chocolate flavor.

Step 4: Fruits

Similar to the third step, add two handfuls of fruits. The tastiest and most nutritious fruits are:

• Berries;
• Bananas;
• Pineapples;
• Mangos;
• Cherries;
• Apples, etc.

Step 5: Healthy Fats

Muscle-building shakes need fats, not just protein. This is important because healthy fats help build muscle mass by increasing HDL production (the good cholesterol) and triggering more amino acids (the building blocks of protein).

A few examples of healthy fats include almonds, walnuts, cashews, and even peanut butter.

Muscle-Building Shake Recipes

Here are 3 simple recipes for muscle-building shakes that include that follow the steps above:

Berry Shake

Ingredients:

• One and a half cups of water;
• Two scoops of vanilla whey protein powder;
• A fistful of spinach;
• Two cups of frozen mixed berries;
• Half a cup of plain low-fat yogurt;
• A tablespoon of walnuts and one of ground flaxseed;

Blend all these ingredients to get a 500-calorie shake with the following nutritional value:

• Protein: 57 g;
• Carbs: 54 g;
• Fiber: 14 g;
• Fat: 11 g.

Chocolate And Cherry Shake

Ingredients:

• One and a half cups of water;
• Two scoops of chocolate whey protein;
• A fistful of spinach;
• Two cups of sweet dark cherries with pits removed;
• A tablespoon of walnuts and one of ground flaxseed;
• One tablespoon of dark cocoa powder.

Blend all these ingredients to get a 530-calorie shake with the following nutritional value:

• Protein: 56 g;
• Carbs: 47 g;
• Fiber: 9 g;
• Fat: 13 g.

Banana, Chocolate, And PB Shake

Ingredients:

• One and a half cups of water;
• Two scoops of chocolate whey protein;
• A fistful of spinach;
• One banana;
• Two tablespoons of peanut butter;
• A tablespoon of cocoa powder.

Blend all these ingredients to get a 585-calorie shake with the following nutritional value:

• Protein: 59 g;
• Carbs: 38 g;
• Fiber: 8 g;
• Fat: 22 g.

The Takeaway

There’s no doubt that these muscle-building shakes help increase your muscle mass and boost your nutritional intake.

Remember to add veggies, fruits, and healthy fats to your mixes, not just milk and protein powder.

Besides supplementing your diet with these healthy shakes, regular exercise is mandatory when building muscles. So start exercising today!