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3 shakes for a good muscle growth

3 shakes for a good muscle growth

Happy Eater ehh Easter;) No excuses anymore, you have enough time for fitness and working on your body these days. But without the proper nutrition your body can not grow. These three protein shakes are suited for the right muscle growth.

In theory it is very simple to build muscles: lift you drowsy and eat more calories than you burn. Unfortunately, the reality is something more complicated and heavier. You have to follow a strict workout routine, and very much (healthy!) Food. The latter is where many men fail, according to Brian St. Pierre, sports dietitian and nutrition coach at Precision Nutrition. ” Many men do not realize how much they need to eat to get into muscle, ” he says.

The solution: drink a super protein shake daily – a healthy, lean muscle building meal prepares a fast and quick throw back. ” Adding a super protein shake to your diet is one of the habits we teach men who want to build muscle mass, ” said Brian. The super protein shakes provides milk, protein powder, fruits, vegetables, nuts and ice and therefore contain everything you need to build muscle. And 400 to 700 calories per glass, equivalent to a whole meal.

” The shakes are packed with nutrients to build muscle: protein, carbohydrates, fats, vitamins and minerals, “” Brian explains. And perhaps more important, super protein shakes are incredibly simple, it takes little time to prepare and be you do not have a kitchen prince. ” All you have to do is put everything in the blender, turn on and wait a few seconds. “” You also have a good understanding of what exactly you get inside. ” Most of the ready-made smoothies and shakes are packed with sugar and contain incomplete proteins, ” said Brian. ” You have these super protein shakes full control over the nutritional values ​​you get in. ”
Still not convinced? A super protein shake contains as many nutrients as a classic muscle growth meal with meat, rice, vegetables only prepared this shakes in a lot less time.

How to make a super protein shake?

Step 1:
Pour 350 ml of water or milk in a blender.
If you arrive, use whole milk – it contains more calories and protein.

Step 2:
Add 1 or 2 scoops of protein powder.
Animal protein powder contains more of the amino acid leucine compared to vegetable protein powders are made from soy, hemp and rice. So try whey protein powder, casein protein powder or a combination. Choose two scoops if your goal is to build a lot of muscle mass.

Step 3:
Add 1 or 2 hands to vegetables.
There is no easier way to get inside your RDA vegetables. Spinach and kale add almost no flavor to your shake, but provide you with the vitamins and minerals that are essential to remain healthy and are essential for building muscle. Alternate with pumpkin (good combo with vanilla protein powder) and beetroot (goes well with chocolate protein powder).

Step 4:
Add 1 or 2 hands fruit.
Bananas and blueberries are typical fruit to add to shakes and smoothies. Try also apples, cherries, dates, pineapple and mango chunks.

Step 5:
Finally, add a half to one portion of healthy fat.
Walnuts, cashews and almonds make you shake and add calories, and provide you with healthy fats. Use the nutrition table on the packaging to see how many notes you need for one serving.

The super protein shakes recipes that you can alternate:

Mixed berry protein shake

Mixed berry protein shake
Ingredients
350 ml of water
1 handful of spinach
220g mixed berries (frozen)
120 grams of yogurt
2 scoops vanilla whey protein
1 teaspoon walnuts
1 teaspoon flaxseed

Nutrition
500 calories
57 g protein
54 g carbohydrate
14 g fiber 11 g fat

Chocolate Shake Deluxe
Chocolate Shake Deluxe
Ingredients
350 ml of water
2 scoops chocolate whey protein
200g seedless cherries
1 handful of spinach
1 teaspoon walnuts
1 teaspoon flaxseed
1 teaspoon chocolate powder

Nutritional values
530 calories
56 g protein
13 g fat
47 g carbohydrate 9 g fiber

Super Combo shake
Super Combo shake
Ingredients
350 ml of water
scoops chocolate whey protein
1 banana
1 handful of spinach
2 tsp peanut butter
1 teaspoon cocoa powder

Nutritional values
585 calories
59 g protein
22 g fat
38 g carbohydrates, 8 g fiber

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