Protein smoothies can be made with a variety of ingredients, like banana and peanut butter, açai and Greek yogurt, or sweet potato and cocoa powder. In addition to being high in protein, they are also high in carbohydrates which can improve physical performance when exercising and promote muscle mass gain.
These protein smoothies are also rich in antioxidant compounds, which can favor muscle recovery after a hard workout and favor the formation of new muscle fibers.
It is important to remember that, in order to gain muscle mass, it is also essential to exercise regularly and to maintain a healthy and varied diet. Read more about what to eat to gain muscle.
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1. Banana and peanut smoothie
Because it contains banana and peanuts, this smoothie is high in carbohydrates and healthy fats that can promote physical performance. Milk also contains protein that promote muscle gains.
Ingredients:
- 2 tablespoons of unsalted roasted peanuts
- 1 medium banana, chopped
- 200 ml of skimmed milk
Directions:
Place all the ingredients in the blender and blend for 2 minutes. Pour into a glass and drink 1 hour before working out.
Nutritional information
The following table outlines the nutritional information for this banana and peanut smoothie:
This smoothie is rich in proteins, carbohydrates and fats that increase energy and stamina, promoting muscle mass gain.
2. Sweet potato and cacao smoothie
Sweet potatoes are rich in carbohydrates that help maintain normal blood sugar levels, which can improve performance when exercising.
Cacao is rich in antioxidants that prevent muscle damage and help with recovery after training. This can contribute to increased strength and muscle mass gain.
Ingredients:
- 100 g of peeled and boiled sweet potatoes
- 300 ml of ice water
- 1 tablespoon of cacao powder
Directions:
Chop the cooked sweet potato and place in the blender. Add the water and cacao and mix well until a homogeneous mixture is formed.
Nutritional information
The following table outlines the nutritional information for this sweet potato and cocoa smoothie:
This smoothie can be taken between 30 minutes and 1 hour before starting to exercise.
3. Acai and Greek yogurt smoothie
Açaí is rich in antioxidant and anti-inflammatory compounds that help muscles recover following exercise. This can help to improve performance over time.
Greek yogurt is high in protein that promote the formation of new muscle fibers and muscle mass gain.
Ingredients:
- 100 g of açaí pulp
- 100 g of natural, unsweetened Greek yogurt
- 1 tablespoon of honey
- Ice cubes as desired
Directions:
Place all ingredients in the blender and blend until well-combined. Pour into a bowl or glass and consume after training.
Nutritional information
The following table outlines the nutritional information in an açaí and Greek yogurt smoothie:
This smoothie is also a great source of carbohydrates, which is an important nutrient for the production of insulin and testosterone. These are hormones that contribute to muscle mass gains.
Also recommended: 8 Best Supplements for Muscle Growth tuasaude.com/en/best-supplements-for-muscle-growth4. Milk and date smoothie
Milk is rich in vitamin B12, a vitamin that plays a role in the metabolism of carbohydrates. It can be consumed to increase energy and improve performance when training.
Dates are a great source of carbohydrates, which help to maintain energy and stamina when working out, which can facilitate muscle mass gains.
Ingredients:
- 200 g of skim milk
- 4 pitted dates
- Ice cubes as desired
Directions:
Chop the dates. Place all ingredients in the blender and blend for 2 minutes or until the mixture is well-combined. Pour in a glass and drink about 30 to 60 minutes before physical activities.
Nutritional information
The following table outlines the nutritional information for this date milk smoothie:
In addition to consuming homemade smoothies, iy is also important to exercise regularly and to maintain a healthy, high-protein diet.
5. Beet smoothie
Beets are high in nitric oxide, a compound responsible for increasing blood circulation in the muscles. They can improve stamina during exercise and facilitating recovery.
Ingredients:
- 200 ml of milk
- 1 small raw beet
- Ice cubes as desired
Directions:
Chop the beets into cubes. Place all the ingredients in the blender and mix for 3 minutes or until the mixture is well-combined. Pour into a glass and drink immediately.
Nutritional information
The following table outlines the nutritional information for this beet smoothie:
To improve performance during exercise, you can drink this smoothie 30 minutes before starting physical activity. To optimize recovery, you can also drink this beet smoothie after exercise.
6. Vegetarian smoothie
This vegetarian smoothie has excellent amounts of carbohydrates that gradually provide energy during exercise. It can increase stamina and therefore promote muscle mass gain.
Ingredients:
- 2 tablespoons of chopped avocado
- 200 ml of oat milk
- 2 dried plums
Directions:
Remove the pits from the dates and chop them. Place the avocado, oat milk and plums in the blender and blend for 2 minutes. Pour the mixture into a glass and drink before exercising.
Nutritional information
The following table outlines the nutritional information for this vegetarian smoothie:
This vegetarian smoothie also has a good amount of protein, which promotes muscle gains.