10 vitamins to gain muscle mass faster and define it

Practical, nutritious and which will help you in the difficult hypertrophy process

Vitamins to increase muscle mass they tend to make the routine easier. After all, in addition to being beneficial and easily absorbed by the body, the substances contained in them vitaminsSmoothies or smoothies can be allies for those who want to lose weight or increase muscle mass.

There are also countless preparation variations: they can contain milk, protein powder, fruit juice, water, yogurt or coconut water. That’s why they’re a great option to include in meals.

The nutritionist Isabella Vorcaro states that a good smoothie should always contain a liquid base, a superfood (seeds, cereals or grains) and a fruit variant. The best times to consume it are in the morning, since after fasting the body absorbs nutrients faster. And after training to assist the muscle recovery process.

Those who want to “nourish their muscles” should opt for vitamins rich in proteins, carbohydrates and with more calories, and can have two fruit options in its composition.

Discover the recipes of the 10 vitamins to increase muscle mass suggested by the nutritionist:

1 – Creamy banana and strawberry smoothie

Ingredients

• 1 jar of low-fat natural yogurt
• 1 tablespoon honey
• 10 strawberries
• ½ banana
• 200 ml of skimmed milk
• 3 tablespoons vanilla or strawberry flavored whey

Preparation method

1. Blend the strawberries, banana and yogurt in a blender;
2. Then add the milk, honey and 3 tablespoons of whey to the mixture;
3. Optional addition of ice.

2 – Green protein juice

Ingredients

• 1 to 2 cubes of kale or 1 large leaf of kale or spinach
• Mint sprigs
• 1 kiwi
• ½ squeezed lemon
• 2 dessert spoons of quinoa flakes
• 1 thin slice of ginger
• 1 dose of vanilla flavored protein supplement
• Ice

Preparation method

1. Blend the cabbage leaf, the mint sprigs, the kiwi, two tablespoons of quinoa and the lemon in a blender;
2. Add ginger, ice and a dose of protein supplement;
3. Beat for about a minute;
4. Drink then.

3 – Banana protein smoothie

ingredients:

• 1 silver banana
• 200ml zero soy
• 1 teaspoon of cinnamon
• 2 dessert spoons of oat bran
• ½ dose of chocolate flavored protein supplement
• 1 tablespoon cocoa powder
• Ice

Preparation method

1. Blend the banana, 200 ml of soya, cinnamon, 2 dessert spoons and oat bran in a blender;
2. Add the protein supplement, cocoa powder and ice;
3. Beat for about a minute;
4. Drink then.

4 – Protein smoothie with fruit mix

ingredients

• 1 small apple
• ½ papaya papaya
• ½ cup chopped strawberries
• 1 small banana
• 1 dose of vanilla flavored protein supplement
• Ice

Preparation method

1. Blend all the fruit in the blender;
2. Add the protein supplement and ice;
3. Beat for about a minute;
4. Drink then.

5 – Avocado protein smoothie with chia and flax seeds

Ingredients

• 2 tablespoons of avocado
• 1 orange
• 1 dessert spoon of chia and flaxseed mix
• Ice
• 1 serving of vanilla flavored whey protein

Preparation method

1. Blend the avocado, orange and vanilla whey in a blender;
2. Add chia, flaxseed, and ice;
3. Beat for about a minute;
4. Drink then.

6 – Almond smoothie with banana

Ingredients

• 100 ml of almond milk
• 1 banana
• 1 dessert spoon of cocoa powder
• Ice
• ½ dose of chocolate flavored whey Ingredients for almond milk: • 1 glass of raw almonds
• 4 glasses of water

How to prepare almond milk

1. Wash the almonds and soak them overnight in water;
2. Drain the soaking water, remove the film (optional) and blend in the blender together with the water;
3. Then filter with a fine cloth;
4. If you don’t intend to consume it immediately, we recommend storing fresh milk for up to three days in the refrigerator.

Preparation method

1. Blend all the ingredients in a blender;
2. Drink then.

7 – Red fruit protein smoothie

Ingredients

• 100 ml of zero soy milk
• 1 red fruit pulp
• Ice
• 1/2 dose of strawberry flavored protein supplement

Preparation method

1. Blend all the ingredients in a blender;
2. Drink then.

8 – Soy protein shake with cocoa

Ingredients

• 200 ml of skimmed or soya-free milk
• 1 level dessert spoon of cocoa
• ½ dose of chocolate flavored protein supplement.

Preparation method

1. Blend all the ingredients in a blender;
2. Drink then.

9 – Cinnamon protein shake

Ingredients

• 100ml low-fat or low-fat yogurt
• 1 teaspoon of cinnamon
• ½ dose of vanilla flavored protein supplement.

Preparation method

1. Blend all the ingredients in a blender;
2. Drink then.

10 – Watermelon and strawberry smoothie

Ingredients

• 1 thin slice of watermelon
• Juice of ½ lemon
• 1 cup chopped strawberries
• Ice
• 1 dose of strawberry flavored protein supplement

Preparation method

1. Blend all the ingredients in a blender;
2. Drink then.

Did you like it? In the video we have two more smoothie recipes, one for losing weight and the other to help gain muscle mass:

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.