Practices, nutrients and this will help you in the hard process of hypertrophy
Vitamins to earn muscle mass They usually facilitate routine. After all, in addition to being beneficial and easy to absorb the body, the substances contained in vitaminsThe smoothies or smoothies can be allied with those who want to lose weight or increase muscles.
The variations of preparation are also numerous: they can contain milk, protein powder, fruit juice, water, yogurt or coconut water. So they are an excellent option to be included in meals.
The nutritionist Isabela Vorcaro He declares that a good vitamin should always contain a liquid base, a superfood (seeds, cereals or cereals) and a variation of fruit. The best consumption times are in the morning, since after fasting the body absorbs nutrients faster. And after training to help in the muscle recovery process.
Anyone who wants to “nourish the muscles” should opt for vitamins rich in proteins, carbohydrates and more calories and can have two fruit options in their composition.
Take a look at the recipes of 10 vitamins to obtain the muscle mass suggested by the nutritionist:
1 – Cremosa vitamin with strawberry
Ingredients
- 1 natural yogurt skim pot
- 1 tablespoon of honey
- 10 strawberries
- ½ Banana
- 200 ml of skimmed milk
- 3 tablespoons of flavor or strawberry milk serum
Methods of preparation
- Beat strawberries, banana and yogurt in a blender;
- Then add the milk, honey and 3 tablespoons of whey to the mix;
- Addition of optional ice.
2 – Protein green juice
Ingredients
- 1 to 2 cubes of cabbage or 1 large cabbage leaf or spinach
- Mint
- 1 kiwi
- ½ squeezed lemon
- 2 tablespoons of pulled quinoa desserts
- 1 nice round of ginger
- 1 dose of vanilla flavor protein integrator
- Ice
Methods of preparation
- Beat the cabbage leaf in a blender, the mint branches, the kiwis, the two tablespoons of quinoa and the lemon;
- Add dose of ginger supplement, ice and proteins;
- Beat for about a minute;
- Drink later.
3 – Banana protein smoothie
Ingredients:
- 1 silver banana
- 200 ml of zero soy
- 1 tablespoon of cinnamon coffee
- 2 tablespoons of oat bran
- ½ dose of protein chocolate flavor protein
- 1 tablespoon of cocoa powder
- Ice
Methods of preparation
- Beat in a Blender The Banana The 200ml of soy, cinnamon, 2 tablespoons of dessert and dry oat;
- Add the protein supplement, cocoa powder and ice;
- Beat for about a minute;
- Drink later.
4 – Protein vitamin with fruit mixture
ingredients
- 1 small apple
- ½ Papia Papaia
- ½ cup of chopped strawberries
- 1 small banana
- 1 dose of vanilla flavor protein integrator
- Ice
Methods of preparation
- Beat all the fruits in a blender;
- Add the protein supplement and ice;
- Beat for about a minute;
- Drink later.
5 – Avocado protein smoothie with chia and flax seeds
Ingredients
- 2 tablespoons of avocado
- 1 orange
- 1 tablespoon of mixture with flax seeds
- Ice
- 1 dose of milk serum for vanilla flavor
Methods of preparation
- Beat avocado, orange and vanilla milk serum in a blender;
- Add chia, flax seeds and ice;
- Beat for about a minute;
- Drink later.
6 – Vitamin of Banana almonds
Ingredients
- 100 ml of almond milk
- 1 banana
- 1 tablespoon of cocoa powder
- Ice
- ½ dose of milk chocolate milk whey for almond milk: • 1 cup of raw almonds
- 4 glasses of water
Preparation of the milk of Amendo
- Wash the almonds and immerse yourself during the night with water coating;
- Drain the water to soak, remove the film (optional) and beat in a blender with water;
- Then filter in a thin cloth;
- If it is not consumed in time, you should keep fresh milk for a maximum of three days in the refrigerator.
Methods of preparation
- Beat all the ingredients in a blender;
- Drink later.
7 – Red fruit protein smoothie
Ingredients
- 100 ml of zero soy milk
- 1 red fruit pulp
- Ice
- 1/2 dose of strawberry protein supplement
Methods of preparation
- Beat all the ingredients in a blender;
- Drink later.
8 – Soy proteins shake with cocoa
Ingredients
- 200 ml of skimmed or zero soy milk
- 1 tablespoon of shallow cocoa
- ½ dose of chocolate flavor protein supplement.
Methods of preparation
- Beat all the ingredients in a blender;
- Drink later.
9 – Cinnamon protein smoothie
Ingredients
- 100 ml of yogurt of light or skimming
- 1 tablespoon of cinnamon coffee
- ½ dose of protein vanilla flavor.
Methods of preparation
- Beat all the ingredients in a blender;
- Drink later.
10 – Vitamin Anguria with strawberry
Ingredients
- 1 thin slice of watermelon
- ½ lemon juice
- 1 cup of chopped strawberries
- Ice
- 1 dose of protein strawberry supplement
Methods of preparation
- Beat all the ingredients in a blender;
- Drink later.
Did you like it? In the video, we have two other smoothies recipes, one for weight loss and one to help with muscle mass gain:
Source: Terra
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.
