How to prepare a homemade protein shake to gain muscle mass

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A good homemade protein shake can help increase muscle mass, as it is rich in protein and is a great source of energy, facilitating muscle recovery and muscle hypertrophy.

In addition, a homemade supplement to gain muscle mass like a fortified banana shake pot, helps to develop strong muscles faster, without harming your health.

However, this recipe is indicated only for those individuals who practice physical activity such as running, football or daily muscle exercises, because they are rich in calories, and because they do not have a high caloric expenditure during physical activity, they can gain weight. , instead of defining the muscles.

Protein shake to gain muscle mass

To prepare this homemade protein shake and gain muscle mass, it uses only natural ingredients, and it is excellent to potentiate the development of muscles during regular exercise, as it is rich in energy and proteins, favoring the gain of muscle mass.


  • Linaza;
  • Beer yeast;
  • Wheat germ;
  • Sesame;
  • Avena en hojuelas;
  • Mani;
  • Guarana in octopus (optional).

preparation method

Place 2 spoonfuls of each one of the ingredients in a container and keep it tightly closed. To prepare the homemade protein shake, just beat in the blender 3 spoonfuls of this mixture with 1 banana and 1 full pot of milk. The shake should be taken just after its preparation, after finishing the exercises.

It is advisable to keep the supplement in a tightly closed container, in a dry and dark environment.

nutritional information

The approximate nutritional information for 1 pot (240 ml) of this shake that has 3 spoonfuls of homemade supplement, 1 banana and 1 full pot of milk is:

components Quantity in 240 ml
Energy 531 calories
proteins 30.4 g
thanks 22.4 g
carbohydrates 54.4 g
fibers 9.2 g

This shake is very nutritious, rich in proteins, has healthy fats and carbohydrates for the body and contains fibers that regulate the intestine and detoxify it.

Fruit smoothie with oatmeal and maní butter

The fruit smoothie with oatmeal is another option that can be taken as a supplement to gain muscle mass, and can be consumed as an afternoon snack or before training. Know the benefits of maní butter.


  • 1 banana;
  • 1 spoonful of maní butter;
  • 2 spoons of oatmeal;
  • 250 ml of milk.

preparation method

Cut the banana in rounds and blend it together with the other ingredients until it acquires a creamy consistency.

nutritional information

The approximate nutritional information for 1 pot (240 ml) of this shake is:

components Quantity in 240 ml
Energy 420 calories
proteins 16.5 g
thanks 16 g
carbohydrates 37.5 g
fibers 12.1 g

Because it contains maní butter, this shake is rich in protein and fat, increasing energy production during training and promoting an improvement in the muscle recovery process.

See what you should eat before and after training.

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Consult a Doctor | Translated by User2937

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Disclaimer – (English version>) This content has been prepared based on information from research, additional publications, or the translation/verification work of a volunteer editor of this web council. This is a non-profit service. It is strongly recommended that all details and information published be carefully verified. We never allow medication recommendations, medication package inserts or any medication guidance. We never allow partisan politics as information.

Isenção de responsabilidade – (versão em português): Este conteúdo foi preparado com base em informações de pesquisas, publicações adicionais ou no trabalho de tradução/verificação de um editor voluntário deste conselho web. Este é um serviço sem fins lucrativos. É altamente recomendável que todos os detalhes e informações publicadas sejam verificadas cuidadosamente. Nunca permitimos recomendações de medicamentos, bulas ou qualquer orientação sobre medicamentos. Nunca permitimos a política partidária como base para checagem. Para mais informações, leia nossos termos.

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