Let’s say you’re trying to build more muscle, but your daily meals and snacks just don’t cover all the bases or contain enough protein. Along with resistance training, drinking protein shakes is a great way to help you get stronger and build muscle mass. Also, when you have little time post-workoutYou can easily make this smoothie and get your protein on the go!
Protein plays a very important role in building and maintaining strong muscles, as well as in healing lean body massaccording Brittany Dunn, MS, RDN, CDa registered dietitian in our board of medical experts specializing in sports nutrition.
“Protein provides amino acids… when it participates in strength trainingthe body creates microtears in the muscle [and] the amino acids will surround the tears to repair them,” he explains.
Here’s how to make the best protein shake for your muscles, and for more muscle-building tips, check out the Best eating habits for stronger muscles, says dietitian.
Find the right protein powder.
The first step in making a protein shake that works for your muscle-building macros is choosing the best supplement: a protein powder snap dunn says “BCAAs and Leucine are Good Things to Look for in Protein Powders. Both contribute to muscle mass, growth and recovery.”
Protein powders can also provide you with various vitamins and minerals, such as zinc, vitamin A and glutamine, which “will help with the recovery phase of muscle growth,” he continues. These protein powder ingredients they are beneficial because they can help regulate wound healing, control oxidative stress, support tissue growth, and maintain cortisol levels and inflammation.
One of the most used protein powders to strengthen and adjust body composition is Whey. It is a milk-based protein that is highly digestible for many people and has fast-absorbing properties, according to Harvard Health.
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Mix antioxidants, fats and carbohydrates.
Other ingredients to consider for your protein shakes are foods that fall into one of three categories: antioxidants, healthy fats, and/or complex carbohydrates. These nutrients “promote muscle growth by fueling your cells, reducing exercise-induced inflammation, and improving recovery.” Health Line Reports.
This can be anything from spinach (or other green leafy vegetables), nut butter, Greek yogurt, cottage cheese, nuts, seeds, and even ground cinnamon. And depending on the liquid you choose to mix in, you can substitute cow’s milk for an alternative option, such as almond, oat, soy or coconut milk, to reduce total calories of your shake without losing key nutrients (calcium for example).
Shakes can provide the protein needed for muscle recovery.
How often should you drink your blended concoction to fuel better muscle growth? Research Suggests that you should consume at least “20 to 30 grams of protein at a time to maximize protein synthesis,” says Toby AmidorMS, RD, CDN, FAND, another registered dietitian and best-selling author of nutrition content.
You should always rely on incorporating more whole foods and high-protein foods first, Amidor explains, but when it comes to building muscle mass, using “a protein powder (in shake form) can help.”
The moment everyone has been waiting for: recipes! Get our recipe for Dark Chocolate Banana Walnut Protein Shake and ours Paleo Meal Protein Shake to start reaching your muscle building goals.
Jordan Summers-Marcouillier
Jordan Summers-Marcouillier was born and raised in San Jose, California and now works as a writer in New York, NY. read more
