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Protein is one of the key components of our diets essential for the growth and repair of muscle tissues after workouts. Proteins help in repairing and building muscle tissues, supports our immune systems, transports oxygen to the red blood cells, helps in maintaining blood sugar levels and increasing energy. It is imperative to note that consuming protein alone for muscle building may not be effective since proteins do not add muscles to one’s body but instead supports muscle growth and repair. This means that to have a proper muscle building, one needs to have a good workout routine since proteins help in building muscles after they have been broken down. This means that the consumption of the proteins should go hand in hand with a disciplined workout routine for good muscle building to take place.
In order to make a high protein, muscle building smoothie, protein powders with minimal additives such as sugar and fillers with better overall amino acid profiles and more branched amino acid should be given more preference as they are likely to yield better results as compared to their other counterparts.
The following is a list of 5 protein smoothie recipes that will help you build muscle.
Hot Chocolate Protein Smoothie
- 1 glass Whole Milk
- 1 large pastured egg
- 1 rounded scoop plain Whey protein powder
- 2 tablespoons of cocoa powder
- 1 teaspoon vanilla extract
- 2 tablespoons raw honey
Directions
Using a small saucepan, heat the milk over medium heat just until the milk starts forming bubbles. As the milk heats, mix the whey protein powder, egg, vanilla, honey and cocoa in a blender then blitz for a few times for them to mix. Pour in the hot milk and then puree another time until it is thick and smooth. Taste and adjust sweetener until it is desired then serve immediately. Peanut butter scoop or a banana could make a good additive to the smoothie. Appropriate for breakfast.
Banana, Peanut Butter and Oatmeal Smoothie
Can serve as a good pre-workout morning meal.
Ingredients
- ¼ Cup Peanut butter
- 1 cup oats
- 1 cup vanilla yoghurt
- 2 bananas
- 1 cup skim milk
- 1 teaspoon cinnamon
- 3 or more large scoop ice
Directions
Place all the ingredients in a blender and puree until smooth, adding ice until the desired thickness is reached.
Serves 4.
Hot cocoa
Appropriate for bedtime
- 1 scoop of chocolate whey protein powder
- 1 packet of hot cocoa
- 1 cup of fat-free milk
- 1 cup of cottage cheese
Direction
Heat the milk until it approaches boiling point then pour it into a blender. Add the hot cocoa, whey protein powder, and cottage cheese then blends until smooth before serving.
Root beer float smoothie
Appropriate for post workout
Ingredients
- 2 cups root beer
- 1 scoop whey protein
- 1 scoop casein protein
- 1 cup fat-free yoghurt
Directions
Mix the protein powders into the yoghurt, stirring well and adding little powder at a time to prevent them from clumping. Pour the root beer into a large glass then add the yoghurt mixture without stirring.
Chocolate almond brownie
- Appropriate for pre workout
- cup of finely chopped chocolate brownie bar
- ¼ cup of chopped almonds
- 1 cup of fat-free milk
- 1 scoop of chocolate whey protein
Direction
Add the chocolate to the milk then mix well before topping with the chopped almonds and the chocolate bar.
Featured images:
- License: Royalty Free or iStock source: Fotolia
- License: Royalty Free or iStock source: Fotolia
- License: Royalty Free or iStock source: Fotolia
- License: Royalty Free or iStock source: Fotolia
If you are interested in building muscle and losing weight, feel free to visit MadBiceps.Com where you can find many articles, written by Daniel Sepp, a fitness expert who has written this guest post.
