Many people sign up for the gym to improve their health and also their body aesthetics. Exposing the body to hard training routines requires that the person must be properly nourished to maintain high energy levels and to promote muscle repair.

Weight training has many benefits, as you can see in the article “The 12 Benefits of Weight Training”. That is, as long as you eat properly.

The best shakes to increase muscle mass

For those who have a desire to improve their muscle mass, in the following lines I have prepared a list of healthy shakes that help repair muscle tissue and improve the general health of sportsmen and women and fitness enthusiasts.

1. Peach Smoothie

Ingredients:

  • 1 glass of water
  • 1 meter (40g) of vanilla-flavored whey protein
  • ½ canned peach in syrup
  • ½ packet of instant oatmeal dosage

Whey protein is one of the best proteins for building new muscle. It is a protein with a high biological value, easy to digest, quickly absorbed by the intestines. There are different types of whey protein, although the most used and easy to find is the concentrated. When an individual trains his strength, this protein is effective in slowing down muscle loss. Scientific studies show that it helps regulate blood sugar

In addition, this shake contains oats, an excellent cereal that not only provides carbohydrates, which are necessary to increase muscle mass, but also contains a large amount of nutrients and protein. The peach in syrup, gives a delicious flavor to this shake.

2. Coconut and banana shake

Ingredients:

  • 1 glass of coconut milk
  • 1 meter (40g) of vanilla-flavored whey protein
  • 2 tablespoons orange juice concentrate
  • ½ frozen banana

If what you want is a delicious shake that also helps to increase your muscle mass you can try this drink. It contains coconut milk, which is rich in minerals (such as magnesium and potassium) and electrolytes necessary for the muscle to regenerate after physical exercise. The high content of magnesium allows blocking the over-stimulation of calcium and thus prevents cramps.

But this delicious food is also ideal for losing fat, because despite being rich in calories, its average triglyceride chain (MCT) increases energy expenditure and helps improve physical performance. Moreover, it is a very satiating food, which allows you to be satiated for a long time and avoid snacking. Its high content of unsaturated fats prevents hyperglycaemia.

This shake also contains “whey protein”, which is composed mainly of high biological value globular proteins, which help to create new muscle.

3. Mango delicious build

Ingredients:

  • 1 glass of unsweetened apple juice
  • 1 dispenser (40g) vanilla-flavored whey protein
  • 2 tablespoons orange juice concentrate
  • ½ glass of greek nonfat yogurt
  • ½ frozen mango
  • ½ frozen pineapple

Mango is an excellent fruit for a shake, and brings an incredible and unique flavor to any recipe. The combination of flavours of this shake will make you want more and more .

In addition to its whey content, a food I have already talked about its benefits in previous shakes, this drink contains Greek yoghurt, one of the best substances for building muscle. Compared to natural yoghurt, it contains more protein and a lower proportion of carbohydrates, and despite being richer in fat, it is possible to find fat-free options in the supermarkets . This food is rich in casein, a slowly absorbed protein that is ideal for drinking in the evening.

It also contains calcium and vitamin D, which are good for muscles and bones. The latter must be healthy to support the muscles, and for proper protein synthesis.

4. Peanut delight

Ingredients:

  • 1 glass of coconut milk
  • 1 meter (40g) chocolate or vanilla flavored whey protein
  • 2 tablespoons unsweetened peanut butter
  • ½ frozen banana

A delicious shake containing delicious foods such as coconut, banana or peanut. Combined they are ideal for mixing flavour and energy . In addition to the previously mentioned benefits of whey protein and coconut milk, this shake contains peanut butter, which is an excellent food for gaining muscle mass.

Peanut butter contains protein with a high biological value and also contains unsaturated fats, which not only help us gain muscle, but improve our general health and are vital for the proper functioning of the heart and physical performance.

5. Caramel Coffee

Ingredients:

  • 1 glass of unsweetened almond milk
  • 1 dispenser (40g) of caramel-flavored whey protein
  • 1 tablespoon of instant coffee
  • 2 tablespoons of dark chocolate

This shake is ideal in the morning , to give you a good boost of energy and stimulation. It contains coffee, which accelerates your metabolism, but also contains almond milk, which is rich in protein, complex carbohydrates and unsaturated fats, especially the essential fats (omega 3 and 6) that promote the production of HDL to eradicate accumulated cholesterol in the arteries.

In addition, this shake contains dark chocolate, and according to scientific studies, one of the components of this food, epicatechins, acts as an inhibitor of myostatin. The reduction of myostatin is associated with significant muscle growth without adverse effects.

In the case of dark chocolate, the greater its purity, the more health benefits it provides , among which are: it is rich in antioxidants, improves circulation and blood pressure, thus reducing the risk of suffering from cardiovascular diseases, and improves cognitive capacity, through improved circulation and cerebral oxygenation.

6. Fruit Mix

Ingredients

  • 1 glass of soy milk
  • 1 dispenser (40g) banana-flavored casein protein
  • Frozen strawberries
  • Frozen blueberries

This shake is ideal to consume at night, because it contains casein protein, which is a type of slow absorption protein ideal for facilitating muscle regeneration while you rest.

It also contains soy milk, a vegetable protein food that provides an extra dose of these macro nutrients. Strawberries and blueberries, thanks to their vitamins, provide a higher assimilation capacity of the proteins, as well as a delicious taste, which turns this shake into a fruit mix.

7. Sweet strawberry

Ingredients

  • 1 glass of water
  • 1 dispenser (40g) vanilla-flavored casein protein
  • 2 tablespoons of linseed oil
  • ½ Greek yogurt cup
  • Frozen strawberries

A delicious and nutritious shake that combines nutrient-rich foods to build muscle mass. It is ideal for the evening, as contains casein protein powder and Greek yoghurt , which is also rich in this type of protein. Flaxseed oil which is rich in healthy fats and contributes to the repair and creation of muscle. Strawberries are an excellent ingredient to flavor this shake.