Protein Shakes For Building Muscle


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Green Tofu Protein Shake

How to Make A Simple Delicious Muscle Building Protein Shake | @laynejacksonfitness

Another unlikely but excellent addition to a protein shake is tofu. Tofu is a great source of vegan protein, and it gives this shake a lovely creamy texture. Paired with frozen peas and spinach, this shake is packed with nutrients and flavor.



  • In a high speed blender, pulse the almonds and chia seeds to form a powder.
  • Add the bananas, ragi powder, chia powder, milk and jaggery to the blender and blend until smooth.
  • Add the warm water and blend again.
  • Nutrition information: Protein: 15.5 grams

    This recipe is courtesy of

    These Are The 5 Best Muscle Gainer Protein Powders Available Right Now

    Over the past few years, Ive tried about 20 of the so-called best protein powders for building muscle, and to be honest, most of them suck.

    They taste horrible, make you gassy, are loaded with chemicals, and dont do anything.

    But a few do work, and I feel happy to recommend them.

    Here are my top 5 picks:

    They taste great and, most importantly, will help you pack on muscle.

    So lets start with my number 1 recommendation.

    Discover Which Of These Protein Powders May Help You Attain Max Muscle Growth

    We receive free products and receive commissions through our links. See disclosures page.

    Protein is arguably the most widely known and utilized supplement for muscle gains, and for good reason. While its much easier to hit daily requirements for carbs and fat, many people struggle to consume enough protein to build muscle. Thats why youll find so many protein supplements in the form of bars, shakes, and of course, powders. Whether you want to increase muscle gain for strength, aesthetics, or power, protein powder can help you gain strength more quickly, build more muscle and hypertrophy, and promote adequate recovery . Protein is the building block of muscle, so its imperative to make sure youre getting proper protein supplementation day to day to maximize potential gains.

    Getting an adequate amount of protein per day can be really difficult, and thats why protein powder is such an important supplement when trying to maximize muscle gain. With so many options available, it can be difficult to pick which one is best suited for you. We tested dozens of protein powders to find our favorite formulas for muscle gain.

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    Who Should Buy Transparent Labs Meal Replacement Shake

    • Customers who want an easy and quick meal with sufficient carbs and fats in their protein shake.
    • Anyone looking for a low-calorie meal replacement shake that covers the bases including some fat, carbs, and ample protein.
    • Athletes looking for a post-workout shake that can help them feel full, and replenish the electrolytes they lost during their workout.

    When You Consume Your Protein Actually Matters

    Pin on Bodybuilding

    If youre someone who drinks protein shakes in order to get enough protein to maximize your gym gains, you probably chug one right after your workouts. And while thats not a bad idea, theres an even more important rule when it comes to timing your protein intake: Its crucial to space out your protein intake throughout the day.

    Protein is vital after a workout, Ansari says. But it is important for people to know that more is not necessarily better.

    The amount of protein your muscles can absorb after working out varies, depending on factors like how much you exercised and your body composition, Ansari says. The Academy/DC/ACSM all recommend consuming 15 to 25 grams of protein within two hours after your workout to maximize MPS, while the ISSN recommends getting 20 to 40 grams .

    If youre looking for an easy-to-remember rule, aim for something in the neighborhood of 20 to 30 grams of protein after a workout. So in terms of food, that could be a 7-ounce container of 2% fat plain Greek yogurt of protein a 4-ounce chicken breast or a scoop of protein powder.

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    The Incredible Bulk Vegan Shake

    If youre looking for a plant-based shake, you can simply substitute the whey protein used in most of the shakes on this page for a vegan protein powder, though there are a few with other ingredients youll also need to switch out. Or you can just enjoy one of these two vegan shake recipes created by the good people from Starks Fitness . The recipes feature Starks Fitnesss own vegan protein powder, but any plant-based vanilla protein will work.

    Blend these ingredients for a fruity and refreshing shake that tastes a little like a Twister ice lolly. Sold!

    • 200ml coconut milk

    Is A Protein Shake Good For Weight Loss

    Protein Shakes outperform diets. Popular diets may succeed in the short term, but long-term adherence is a problem, and they may not be a long-term weight loss strategy. They may help you lose weight, but they dont compel you to alter your eating habits. Weight loss with inexpensive Protein Shakes is possible. However, in the long run, they may not be a sustainable option.

    So how do you use Protein Shakes for weight loss? Well, you can substitute these for one or two of the days meals. However, I would suggest only one. Do not forget that decreasing the daily intake of calories can result in a slowing down of metabolism. Once that slows down, your task of reducing weight becomes all the more difficult.

    If youre monitoring your weight or attempting to lose weight, a meal replacement drink may help. In addition, Protein Shakes may help you fight the hunger that comes with weight loss. The finest Protein Shakes include minimal sugar and salt. Many meal replacement drinks include nutritional components.

    As an alternative, you can have homemade Protein Shakes either by using protein powders or other protein-rich foods. There are so many easy Protein Shake recipes that having these can be more exciting than wholesome meals.

    The glycemic index measures how fast a meal raises blood sugar. High GI meals cause blood sugar spikes and drops, causing fatigue and appetite. Protein Shakes are also low GI.

    Also Check: Orgain Organic Protein Powder Nutrition

    Kaged Whey Protein Isolate

    Oftentimes protein powders can leave peoples stomachs feeling bloated and uncomfortable due to their lactose content. Kaged ultrafilters their whey isolate, so only a trace amount of less than 0.1 grams of lactose is left per serving, which can make for easier digestion. They take an extra step for people who have trouble breaking down protein and include a digestive enzyme blend called ProHydrolase, which can potentially help to break down protein further easing digestion. Kaged does sweeten this product with sucralose though, so if youre sensitive to that ingredient, keep that in mind.

    Aside from being easier to digest, this protein powder comes stacked with 25 grams of protein per serving, and only four grams of carbs with half a gram of fat. Combine that with five awesome flavors, and youve got yourself a literal recipe for gains. Smores, Chocolate, Cinnamon French Toast, Vanilla, and Chocolate Peanut Butter are all available in three-pound containers with 41 servings per container. One-time purchases of the container cost about $59.99 , but if you subscribe, Kaged drops the price by 10 percent to around $53.99. Thats $1.32 per serving with the subscription price cheaper than many whey concentrate options, despite this product being a whey isolate.

    Kaged Muscle’s whey protein isolate formula boasts a high 25 grams of protein, one gram of fat, and just four grams of carbs. It also contains an enzyme that breaks down the protein for optimal digestion.

    How Protein Powder Helps You Gain Muscle Mass

    Muscle Building Shake without Protein Powder | Homemade Protein Shake

    The reason that many athletes turn to protein powder supplements to bulk up is that these formulas give you the boost your body needs. You could do extra-long workouts every day and tire yourself out, but its not going to lead to muscle gains as fast as you would with protein powder.

    Protein powders help you to meet protein macros that are essential for growth and recovery. And they help you to do so without having to eat extra protein-rich foods that could be heavy on unhealthy ingredients.

    Protein powders also contain essential amino acids that make the proteins more bioavailable in your body. Amino acids also support improved protein muscle synthesis, where your muscles are able to recover faster from high-intensity workouts.

    The faster your muscles recover, the faster they can regrow and come back stronger and bigger than before.

    And the last way that these supplements boost gains is by improving your energy levels, as well as strength and endurance during workouts. With more stamina, you can take on harder workouts, which will contribute to bulkier muscles.

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    Who Should Buy Swolverine Whey Isolate Protein

    • Gymgoers who want to prioritize muscle gain will be pleased with the high 26g dose of isolate protein here.
    • People who have problems digesting protein may benefit from the added digestive enzymes protease and papain present in this formula.
    • Bodybuilders and those in a cut will love the low carb and fat content here with only one gram of carbs and half of a gram of fat per serving.

    Benefits Of Protein Shakes

    In a nutshell, protein shakes provide all of the benefits of a high protein meal without the need to consume a high volume of food. Whey protein shakes in particular have a high concentration of essential amino acids that make it very simple to add into your diet and potentially help build muscle. Not only is the total protein count fairly high on all of the products listed here, but the dose can be absorbed rapidly and put to good use in an efficient manner, thanks to the form of protein in the shake , or other ingredients like digestive enzymes.

    Additionally, while there is a wide range of price points available for different protein shakes, most of them are very cost effective when comparing the protein content and the price per serving. While meal prepping is a lucrative way to save money while reaching your diet and fitness goals, protein shakes can add a lot of value to the consumer from a financial and health standpoint as well especially those that have the ability to replace an entire meal.

    Read Also: Protein Rich Food For Pregnancy

    What Foods Are Full Of Protein

    Adding foods full of protein to your daily diet can help you reach your fitness goals. Some good options include meat, dairy products, eggs, legumes, and nuts. These foods are all high in protein and provide a variety of other nutrients as well.

    If you’re looking for a quick and easy source of protein, try a protein shake. Protein shakes are easy to make and can be customized with your favorite ingredients. They are also low in calories and can help you reach your weight loss goals.

    Protein is an important nutrient that plays a role in many aspects of health. It’s important to make sure you’re getting enough protein each day, whether from food or supplements like protein shakes.

    Make Your Own Super Shake

    Diet Whey Protein Shake for Women, Build Lean Muscle, 33 servings, 1 ...

    Step 1: Pour in 12 ounces of water or milk

    If you have an especially hard time gaining mass, use whole milkit packs in more calories and protein.

    Step 2: Add 1 or 2 scoops of protein powderAnimal-based protein powders contain more of the muscle-building amino acid leucine compared to plant-based powders like soy, hemp and rice proteins.

    So try to use whey, casein, or a blend of the two. Go for two scoops if your goal is to add muscle.

    Step 3: Toss in 1 or 2 handfuls of vegetablesTheres no better way to sneak in your much-needed vegetables. Spinach and kale add hardly any flavor to your shake, but packs in crucial vitamins and minerals you need to stay healthy and build muscle.

    And dont hesitate to experiment with pumpkin and beet .

    Step 4: Include 1 or 2 fistfuls of fruitBananas and berries are popular, but branch out and try fruits like apples, cherries, dates, pineapple, and mango.

    Step 5: .5 to 1 serving of a healthy fatWalnuts, cashews, almonds, and nut butters not only make your shake delicious and bump up its calories, but they also deliver healthy fats.

    Use the fats nutrition label to figure out how much you should use.

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    Chocolate Course For One Shake

    Lets do one more super dessert-style shake without pumping up the calories too much, shall we? Well use dairy milk in this one and make it a little more decadent, so definitely use this before going to the gym to help pump you up.

    Maybe itll make you add a few extra reps like youve been wanting to do. Who knows?

    You have to treat yourself sometimes, and apart from the protein powder in this one, youre not getting a whole ton of nutrition.

    The best way to bulk it up is to add in some spices, such as cinnamon, ginger, and if you like, a bit of turmeric. However, those can be hard to mask, so proceed as you wish.

    How Do Protein Shakes Help You Avoid Unhealthy Meals

    Speaking of protein shakes, they are easy and convenient to consume anywhere and everywhere. Being a whole meal for your daily meal helps you resist the temptation of unhealthy meals. It keeps you full for a long time without feeling hungry.

    In fact, one of the biggest challenges we face every day is preparing a healthy meal to lose weight. Having a busy schedule means always having meals with healthy whole food. But, with protein shakes, you may not have to worry about that. They are easy to drink on the go and are a much healthier alternative to processed food or fast food.

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    Do You Need Protein Powder To Build Muscle

    Does protein build muscle you ask? Well, both whey and plant protein blends contain stacks of amino acids that definitely assist in the process of muscle building. During athletic activity and exercise, muscle fibres break down, and a high-quality protein powder can help to repair that damage and work to decrease your recovery time. This, therefore, helps to increase your endurance and the intensity of your training, allowing for regular workout sessions and fewer aches and pains post-workoutsounds like a win-win to us!

    If youre looking to maintain lean muscle mass, theres more good newsmultiple studies have found that when supplementing with protein powder and exercising, those trying to lose weight have also seen improved results, with more lean muscle and less body fat. Furthermore, their metabolism is improved toomeaning more calories burned per day when compared to those who didnt exercise or supplement.

    Its important to note that consuming protein shakes alone will not reap results such as weight loss or a more toned appearancethis will only happen in conjunction with regular exercise and a well-balanced diet.

    Protein Shake #2 Everything Green Superfood Smoothie

    Homemade Protein Shake for Muscle Gain | Truth or Myth | Yatinder Singh

    My Everything Green Superfood Protein Smoothie is not only packed with protein, but is also packed with loads of nutrients and natural fibers. This protein shake can be used as a meal replacement if youre trying to lose weight.

    Its also super energizing thanks to the matcha powder, so I would suggest drinking this in the morning or early afternoon.

    Tip: To make this smoothie extra creamy, you can pre-freeze the zucchini slices and avocado.

    Also Check: 1 Protein In Urine Means

    Also Check: What Is The Best Protein Powder For Gaining Weight

    Best Time To Drink Protein Shake To Build Muscle

    When looking to build muscle, it is important to be on a calorie surplus. Specifically, you need to supply your body with enough protein to reach a positive protein balance .

    You can attain this by eating at least 1.8-2 g of protein per kilogram of body weight daily . To achieve your daily requirements more easily, you can supplement your diet with protein shakes at different times of the day.

    Who Should Buy Kaged Plantein Protein Shake

    • Customers in need of a high quality vegan-sourced protein shake with a high bioavailability can find great value in this products proprietary ioPea.
    • Anyone looking for a vegan protein shake with a broad selection of flavors will have the choice of Peanut Butter Cookie, Banana Bread, and Cinnamon Roll.
    • Anyone with gluten allergies or intolerances will not have a problem with Kaged Plantein as it is entirely gluten-free.

    Recommended Reading: How To Get Protein Out Of Urine

    When Should I Consume Protein Shakes

    Most people who use protein shakes are trying to find a way to increase their daily protein intake. When the old chicken and rice routine starts to weigh on you, its a lot easier to slam down a shake that takes no cooking prep than to fill up on a hearty meal just to get some protein. This gives you the consumer a lot of freedom to utilize them in a way that makes the most sense for their everyday life. Contrary to the old adage of the anabolic window, timing your protein intake relative to your workout is not as important as keeping track of your daily intake. If muscle protein synthesis is your major concern, then spacing out feedings every three to five hours allows for the greatest muscle protein synthesis to occur.

    Who Should Buy Onnit Grass Fed Whey Protein

    Best Protein Shake For Building Muscle And Burning Fat
    • Anyone in search of a delicious protein shake with an enhanced creaminess compared to simpler protein shakes.
    • Anyone who wants a lower calorie protein shake to help with weight loss will appreciate this products mere 110 to 120 calories per scoop.
    • Customers looking for a sugar-free protein shake that utilizes other sweeteners beyond stevia or sucralose could enjoy the sweetness of the monk fruit extract.

    Also Check: Protein Shakes For Pregnant Women

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