Smoothies For Muscle Gain And Weight loss – Drink Yourself Fit 5 Ways
October 25, 2018
The idea for smoothies for muscle gain might seem a little strange after all, we are used to seeing smoothies being used for weight loss. However, if you’re on a diet and have started an exercise routine to increase muscle mass, but despite your best efforts you are not seeing a significant change, then these smoothies could really help you out.
The process of muscle growth is known as muscle hypertrophy and is a product of training and also has to do with food. So, if you want to know more and get the low down on smoothies for muscle gain, then read on.
If you have already decided to increase muscle mass, I’m going to share some tips to increase muscle mass that won’t leave you frustrated in the process.
Lose fat: before you start the process of increasing muscle mass you have to lose fat, this will benefit your hormones which will, in turn, help you to increase muscle mass. If you don’t lose the fat first, it will cost your muscle gaining efforts in the long term.
Do heavy workouts : do between 3 and 5 sets of exercise and between 8 and 12 repetitions, this will lead to a condition called muscle failure, that is getting to the point where your muscle cannot do another lift or push. Try to reach 12 repetitions, while always maintaining a good posture.
Perform compound exercises: practice squats, deadlifts, pull ups and bench presses. These exercises are a way to get more out of your workouts in less time. In addition, it allows you to lift much more weight than exercises where you only work on one joint.
Avoid cardiovascular : you will be burning calories that your body needs to build muscle. Do cardio just to warm up between 5 and 10 minutes and then train heavy.
Sleep between 7 and 8 hours : the muscles grow faster when you sleep, since that is when more growth hormones are secreted.
Rest : it is true that in order to increase muscle mass you must fatigue the muscle, but too much and you risk damaging the muscle fibers. Try and workout eack muscle group and give yourself 72 hours to recover.
Eat : food is very important for muscle building. Little and often is the best way to build bigger muscles in the long run. However, that doesn’t mean just anything, it has to be quality food after all these are going to be the building blocks of your muscles. Choose varied proteins, carbohydrates such as brown rice, sweet potatoes, fruits and oats and fats such as olive or coconut oil, avocado, and nuts.
This is one of the smoothies for muscle gain that benefit your health on many levels. It provides antioxidants, improves your digestion, has good fats that prevent cholesterol from being absorbed, generates satiety and helps you lose fat.
It is important to note that these shakes are not food substitutes just nutritious additions to your muscle building plan. To prepare this strawberry shake to increase muscle mass you need:
1 cup of strawberries
½ liter of almond milk
1 natural Greek yogurt
½ cup of oatmeal
¼ cup flaxseed
Mix all the ingredients in the blender or food processor. Drink it before training.
Banana smoothies for muscle gain
For making smoothies for muscle gain you can’t beat the humble banana. It is ideal to take after training as this delicious fruit allows your body to recover after intense exercise sessions, it’s rich in natural sugars (glucose, fructose, and sucrose), as well as being a good source of potassium.
On top of that, it replenishes lost glycogen which, in turn, increases your muscles. For this muscle building banana bonanza you will need the following:
2 tablespoons of honey
½ tablespoon of cinnamon
½ liter of almond milk
a handful of granola
Place all the ingredients in the food processor and beat until it is a homogeneous mixture.
Oatmeal brings numerous benefits to health, these include its ability to reduce cholesterol as well as its diuretic properties, making it effective for weight loss. The weight loss aspect of oatmeal is exactly what you need when your looking for smoothies for muscle gain, as it will help reduce fat and increase muscle. It also produces a feeling of fullness.
To really benefit from these properties and increase muscle mass, you will need:
½ liter of almond milk
15 grams of wheat germ
60 gr. of oats
60 gr. of soy protein
1 tablespoon of honey
Put all the ingredients in a blender or food processor liquefy for 2 minutes. Serve immediately.
Nuts are a source of good fats, not only are they responsible for providing energy but improving your hormonal environment too. Since hormones are responsible for almost all processes, including fat loss and increased muscle mass, I’d say nuts are pretty essential. To make one of these delicious nut smoothies for muscle gain you will need:
½ liter of almond milk
½ cup walnuts
1 trickle of vanilla
1 Greek yogurt without sugar
Blend all the ingredients until it is a homogeneous mixture. Serve immediately.
Protein shake: banana and oats
We’ve already mentioned that bananas are one of the most powerful foods to gain muscle, add to the this the hunger crushing benefits of oats and you have a powerhouse of a smoothie. To prepare this banana and oatmeal smoothie for muscle gain, you will need:
Milk (500 ml)
Three tablespoons of oats
5 boiled eggs (5 egg whites and 2 egg yolks)
To prepare the banana smoothie, you just need to put all the ingredients in a blender and beat until the mixture has no lumps and gain a homogeneous and uniform texture, pleasing to the palate. Drink the banana shake at room temperature or with ice to refresh the body after each workout.
Protein Smoothie: Chocolate and Almonds
Why should you have to give up the delicious flavor of chocolate while you achieve your muscle goals? One of the more indulgent smoothies to increase muscle, which gives you a choclaty hit while still being healthy
The chocolate and almonds smoothie will be a hit with you and others (even if they’re not actively building muscle). Chocolate offers an unmistakable flavor and almonds provide the essential proteins, carbohydrates and fatty acids your body needs to develop without gaining weight. To prepare this chocolate and almond smoothie, you will need:
A glass of milk without lactose
Whey protein chocolate flavor
1 teaspon of pure cocoa powder, 1/2 cup of almonds
Prepare your shake using a blender to blend all the ingredients. The chocolate and almond smoothie is a delicious option to increase muscle mass and should be consumed before each workout so you can burn off those extra calories and assimilate all its benefits.
Foods to increase muscle mass
In addition to showing you some tasty smoothies for muscle gain, your diet needs to be balanced. While you are eating little and often, you need to ensure that 90% of it is natural. Here we show you the best foods to increase muscle mass :
Proteins : beef, chicken breast, these will help you recover and repair the fibers in your muscles. Also include eggs, and fish such as salmon, sardines and tuna.
Carbohydrates : oats, quinoa, sweet potato, baked and skinless potatoes, brown rice, vegetables, especially green, broccoli, asparagus, chard, as these will help eliminate toxins from the body. Fruits will provide you with many antioxidants, eat them especially in the mid-morning snack and at breakfast.
Fats : peanuts, almonds, walnuts, avocado, olive and coconut oil, egg and salmon.