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3 protein shake recipes to build muscle

The protein shake is an easy resource for those who want to build muscle. They are quick to prepare and can be consumed at any time or situation. This makes them a recurrent option for everyone.

The demand for protein shakes as a food supplement to build muscle stands out; they are also used for purely protein purposes. Beyond the fitness world, vegan protein shakes have also made a niche for people who practice veganism, as a quick source of protein.

Before sharing the recipes, let’s learn about the advantages and contraindications of this type of shakes.

una mano sujeta una botella pequeña de cristal con un batido de chocolate

Protein shake to build muscle

Fitness and bodybuilding exercises are in vogue. Through this type of sport, the aim is, among other objectives, to turn body fat into muscle. To achieve this, it is essential to take in extra protein. However, we must be careful with the way in which the extra supply of protein is made. Its vital not to forget or replace the good eating habits.

A healthy and balanced diet is essential for the proper human development. Replacing meals with protein shakes can have serious health implications and become a dangerous fad.

The contraindications of protein shake

The key to health is balanced diet. An excessive consumption of protein shakes can lead to metabolic disorders, especially in the liver and kidneys. The liver has to work hard to metabolize the excess protein and the kidneys have to clean more waste than usual. It is important to control the amount of protein shakes consumption and not to abuse them. It will be treated as a food supplement and must be regulated by a nutrition specialist. In this way, exhaustion and subsequent weakening of the liver and kidneys due to overwork will be avoided.

Healthy and natural ingredients for vegan protein shake

Basically we need some plant milk, some protein seed and some fruit. As an excellent nutritional tip, keep in mind that it is healthier to use natural foods than the synthesized protein supplements as muscle gainers.

Protein rich plant milks

It is advisable to make the shake with a plant protein rich milk. To make sure that the milk has the right nutrients it is much better to use homemade plant milk (non pasteurized milk). If you have a Vegan Milker at home you could make any plant milk in 5 minutes. In this way you make sure that the milk has the natural properties of the seed. Here is the protein rich plant milks ranking:

Amount of protein per liter of milk:

Soy milk 21 g
Sunflower seed milk 16,8 g
Peanut milk 15 g
Hemp milk 15 g
Pistachio milk 12,6 g
Almond milk 12,6 g
Sesame milk 12 g

sobre una mesa ingredientes naturales para batidos de musculación leches vegetales, plátano, chocolate, avena, almendras y dátiles

3 easy recipes for vegan protein shakes

The recipes we describe below are intended to give some ideas that can be customized according to the foods we have on hand at any time.

Preparation time: 5 minutes

  1. Put all the ingredients in a stand mixer or beat them with a hand blender.
  2. Consume immediately or store in the refrigerator.

1- Smoothie with oat milk, cocoa, banana and hemp seed

  • 1 cup of oat milk (200 ml).
  • ½ ripe banana.
  • 1 tsp low fat cocoa powder (7 g).
  • 2 tbsp. hemp seeds (30 g).

2- Smoothie with almond milk, oats, dates and vanilla

  • 1 cup of almond milk (200 ml).
  • 2 Tbsp. flaked oatmeal (20 g).
  • 2 pitted dates.
  • Vanilla essence (optional).

3- Smoothie with soy milk, sesame, cocoa and dates.

  • 1 cup of soy milk (200 ml).
  • 2 tbsp. flaked oatmeal (20 g).
  • 1 tbsp. sesame seeds (15 g).
  • 1 tsp low-fat cocoa powder (7 g).
  • 2 pitted dates.

Which one would you like to try?

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