Some say no matter what protein shake you drink, it will help you build muscles. But if you want to go big, choose those protein shakes for building muscles that also target weight gain. For muscle growth, you need two ingredients: calories and protein. Protein supplies your body with amino acids, which are the building blocks of creating muscles. Calories bulk you up.
Protein shakes are not some ineffective fad, rather, they are a great dietary add-on for someone who is looking forward to building muscles. They are particularly helpful to those who don’t have time to eat a post-workout meal or don’t like animal products.
Some of you must be taking plain protein powder mixed in water for building muscles. While there’s no harm in doing it, some of us just get tired of the taste over time. Our recommendation is to stick to healthy protein smoothies instead. Of course, they include a few tablespoons of whey protein as a secret ingredient but they are more effective and taste even better!
5 Home Made Protein Shakes for Building Muscles
Try these protein shake recipes. They also are perfect for those on a plant-based and vegan diet:
1: Coconut Twisted Julius
This recipe is very effective in building protein and it’s number one on the list of many bodybuilders. These are the ingredients you need to create this shake for building muscles:
- 1 cup of coconut milk
- 2 scoops of vanilla protein powder
- 2 tablespoon of orange juice concentrate
- ½ banana
- 468 calories
- 9.3 g fat
- 53 g protein
- 46.8 g carbs
2: Peaches and Cream
After a workout session, it feels like your body has given up on you, doesn’t it? Peaches and cream shake is a perfect solution to give you the strength to get back on your feet. It also reduces muscle recovery time. This shake is also recommended to those doing various exercises to weight loss since you need the energy to burn those fats.
Here are the ingredients required to create this drink:
- 2 cup of peaches
- ¼ cup of fat-free greet yogurt
- 2 scoops of vanilla whey protein powder
- Half cup of orange juice
Blend all these until smooth and drink it at night right after the workout.
- 430 calories
- 52 g protein
- 49 g carbs
- 3 g fat
3: Strawberry Shortcake
This is a protein shake that one can drink anytime. Apart from building muscles, it’s a great meal replacement recipe. Add these ingredients in the blender and press the button:
- One and a half cup of frozen strawberries
- Half cup vanilla almond milk
- 2 scoops of whey protein powder (cookies and cream flavor)
That’s all. Blend until it’s smooth and serve chill. You will feel energetic, full, and active throughout the day.
- 378 calories
- 46 g protein
- 37 g carbs
- 6 g fat
4: Acai Blueberry Cobbler
Every athlete who drinks protein shakes for building muscles knows if you don’t have the energy to stand in the gym for a long time, you can’t reach your goals. That’s why all of them have a pre-workout drink just like they have a post-workout drink. Acai blueberry cobbler is one of them.
These are the ingredients required to create this drink:
- 1 cup of blueberries (frozen)
- One and ¼ cup of vanilla almond milk
- ¼ cup of oats
- 2 tablespoons of whey protein powder
- 2 tablespoons of acai powder
- Two tablespoons of agave nectar
Toss all the ingredients in the blender (make sure you follow the order) and blend it up until it’s smooth. Drink it 30 to 60 minutes before training.
- 514 calories
- 49 g protein
- 12 g fat
- 54 g carbs
5: Hot Cocoa
It’s one of the protein shakes designed for bedtime. These are the ingredients you need:
- 1 cup of fat-free milk
- 1 scoop of chocolate why protein
- One tablespoon of hot cocoa
- Half cup of low-fat cottage cheese
Take fat-free milk (ideally warm milk), and pour it into the blender. On top of it, add cocoa, protein and cottage cheese. Blend it up and there you go, hot cocoa is ready. Cottage cheese is a slow-digesting protein. It will get you through the night.
- 275 calories
- 44 g protein
- 20 g carbs
- 1 g fat
Are Protein Shakes Healthy?
Despite the health benefits, many people wonder should I be taking protein shakes for building muscles. You have probably heard taking too much whey can damage the kidneys and liver. In the light of this information, is taking whey protein or drinking a protein shake safe? Yes, it’s safe!
Whey protein is a dietary supplement. It’s a popular choice among fitness enthusiasts, athletes, and those in search of a non-surgical weight loss solution. It helps recover from intensive exercise. And it provides strength and builds muscle. It also boosts the metabolism rate and reduces appetite.
It’s a safe way to amplify your protein intake. It may cause digestive issues such as stomach cramps, gas, bloating, and in some cases diarrhea. Any of you who has encountered weight loss diets fail must know what this exactly means. Most of these side effects occur if you are lactose intolerant. In that case, you must switch to non-dairy protein powder.
Never add unhealthy ingredients to your protein shakes just for the sake of enhancing the taste. Also, these shakes are not meant to replace food. A balanced diet is mandatory to get into shape, build muscles, and lose weight.
These shakes act as great supplements for men over 50. It’s perfectly safe to make them a part of your diet even if your goal isn’t to build muscles.