5 Recetas de batidos de proteínas casero para ganar masa muscular

5 Recipes for homemade protein shakes to gain muscle mass

Drinking protein shakes may be advisable for several reasons, especially in the context of specific goals such as muscle gain , post-exercise recovery , and nutritional convenience .

Protein shakes provide a concentrated source of protein , which is essential for muscle repair and growth. This is essential for those looking to gain muscle mass. Furthermore, these types of shakes are ideal for also rehydrating our body while acquiring the necessary amount of protein.

Woman preparing a protein shake

Why is it good to consume protein shakes?

Consuming protein is necessary for our body to function properly during the day. Proteins can be acquired both in the different meals we eat during the day and through supplements and drinks.

Protein shakes are an exceptional way to get the necessary protein intake, offering additional benefits to doing so during meals. The main difference between drinking protein shakes and getting protein from meals lies in convenience, speed of absorption and nutritional composition .

After an intense workout, the body needs nutrients to recover. Protein shakes are quick and easy to digest , allowing for rapid delivery of amino acids to the muscle to start the recovery process. One of their main advantages is that they can be prepared quickly to consume on the go, which makes it easier to meet nutritional needs , especially when you do not have time for a full meal.

Incorporating protein shakes can also be useful for those seeking to control their weight since proteins help maintain a feeling of satiety , reducing excessive calorie consumption and promoting weight loss.

For some people, it can be challenging to meet their daily protein needs through whole foods alone. Protein shakes offer an easy solution to increase protein intake and can also be customized according to individual needs. You can adjust the amount of protein, carbohydrates, and fats to fit your specific nutritional goals or include multiple protein sources in a single blend.

It is important to note that, while protein shakes can be beneficial, they should not replace a balanced and varied diet made up primarily of whole foods. You can combine both sources to obtain a balanced diet adapted to your needs. It is important to remember that, regardless of the source, the total amount of protein and the quality of the diet are crucial factors in achieving nutritional and health goals.

Person consuming a protein shake

Enjoy these delicious homemade smoothies to increase muscle mass

In order to ensure adequate protein intake in your daily routine, we present you 5 shakes with a high protein content , made exclusively with completely natural ingredients . These shakes do not contain protein powder or supplements, although you always have the option of adding a couple of tablespoons to increase the amount of protein.

Oatmeal and Banana Smoothie:

  • 2 bananas: ~2 g of protein
  • Milk (500 ml): ~16 g protein
  • Three tablespoons of oats: ~9 g of protein
  • 5 cooked egg whites: ~17 g of protein
  • 1 tablespoon of peanut butter: ~4-5 g of protein

→ Approximate total protein: ~ 48-49 g of protein.

Instructions : Put all the ingredients in a container or blender and mix all the ingredients until the mixture is smooth, creamy and homogeneous. If you think the mixture is too pasty, you can increase the amount of liquid ingredients or simply add a little water.

Oatmeal and banana smoothie

Oatmeal Smoothie:

  • Half a liter of milk: ~16 g of protein
  • Oats (60 g): ~10 g of protein
  • Wheat germ (15 g): ~3 g of protein
  • A spoonful of honey: Trivial
  • 1/2 cup plain Greek yogurt: ~10-12g protein

→ Approximate total protein: ~ 54-56 g of protein.

Instructions : Mix all the ingredients in a blender or with the help of a mixer until you obtain a homogeneous shake.

Oatmeal Smoothie

Nut Smoothie :

  • Milk (355 ml): ~12 g protein
  • 1/2 glass of water: Trivial
  • Low-fat yogurt: ~5 g protein
  • Three cooked egg whites: ~18 g of protein
  • 50 grams of crushed walnuts: ~10 g of protein
  • One banana: ~1 g of protein
  • 1 tablespoon chia seeds: ~3 g protein

→ Approximate total protein: ~49 g of protein

Instructions : Beat all the products until you get a homogeneous mixture without lumps. Pour the mixture into a glass or shaker and enjoy!

Nut Smoothie

Chocolate and Almond Smoothie:

  • One cup of lactose-free milk: ~8 g of protein
  • 2 tablespoons unsweetened cocoa powder: ~4 g protein
  • 1 tablespoon crushed almonds: ~3 g protein
  • 1 boiled egg (white and yolk): ~6 g of protein

→ Approximate total protein: ~21 g of protein

Instructions : Put all the ingredients in your blender and start blending. If after all the lumps have disappeared you see that the shake is very thick, you can add more milk little by little until you achieve the desired texture or add ice and continue blending to obtain a more refreshing and hydrating protein shake.

Chocolate and Almond Smoothie

Egg Smoothie:

  • One liter of milk: ~32 g of protein
  • Three egg whites: ~18 g of protein
  • Three tablespoons of oats: ~9 g of protein
  • One banana: ~1 g of protein
  • 1 tablespoon of cooked quinoa: ~4 g of protein

→ Approximate total protein: ~64 g of protein

Instructions : Pour everything into a container and mix with the help of a mixer until all the ingredients are mixed.

Egg Shake

These protein figures are estimates and may vary. Remember that it is important to combine these shakes with a balanced diet and proper training is essential to achieve your muscle gain goals. These shakes are complements and should not replace a balanced and varied diet. Additionally, it is important to adjust portions based on your caloric needs and training goals.

It is also advisable to consult a health professional or nutritionist to ensure protein shakes are tailored to your specific needs and goals.
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