As you go about your muscle building diet plan, a protein shake can be a great way to get your calorie intake up, provide your body with the nutrients you need for success, and help keep the level of bloating you experience down.
Those who aren’t using shakes or smoothies and strictly focus on eating foods through their whole food diet are far more likely to miss the target on their recommended protein intake and calorie requirements for building lean muscle.
That said, you need to know how to create good, well-balanced muscle-building shakes. Let’s take a look at some of the top ingredients that you should consider using.
- Whey protein powder. The classic ingredient to be added to any shake, whey protein powder will offer most of the extra protein that you need.
- Greek yogurt. Choose Greek yogurt rather than regular as it’s far lower in sugar and higher in protein. This will also make the shake taste creamier overall.
- Cottage cheese. If you’d prefer not to use Greek yogurt, cottage cheese works great instead.
- Dry ground up oats. This is a fast and effective way to add more carbohydrates to the shake, and you’ll hardly notice them in there.
- In addition to adding a great taste and texture to any shake, bananas provide a great dose of potassium that will help you get those workout sessions in and keep your muscles healthy.
- Frozen berries. Frozen berries help to create a thicker, more milkshake-like texture and will also offer a good dose of antioxidants and vitamins.
- Natural nut butter. This is a fast and easy way to add a creamy taste to your shake while increasing your healthy fat intake. Choose either peanut butter or almond butter.
- Ground flaxseeds. Another fast and easy way to get in some healthy fats, this one is particularly high in omega fats.
- Dried coconut. For something different and unique, try adding dried coconut. This form of healthy fat will also make the shake more energy enhancing. And it tastes great too!
- Xanthan gum. If you want a very thick shake, add just a tiny amount of this, which is often used in ice cream. It’ll turn it into a muscle-building milkshake in no time.
- This will thin the shakedown so it’s sippable while adding more calcium and protein. This is a far better option than adding fruit juice.
The Bottom Line:
So there you have the primary ingredients that you should consider as you design your muscle-building post-workout shakes. Use a variety of ingredients so that you never get bored and are always looking forward to getting your daily shake or two in to meet your calorie requirements.
Creating your own muscle building shakes will always be the superior approach compared to using a commercially prepared weight gainer, and they will be much easier on your wallet as well.