Protein shakes, good for weight loss and muscle mass. Worth trying.

Not making the progress you expect at the gym? Then be sure to try one of the following homemade protein shakes to increase your muscle mass!

Increasing muscle mass is one of the main goals of those who go to the gym or exercise regularly. Although achieving this goal is not impossible, we often fail.

Protein is one of the protagonists when it comes to increasing muscle mass. Although the priority is to integrate it into a balanced diet, you can also opt for supplements or shakes.

As studies show, protein is one of the most used supplements by gym goers. On average, up to 42% of professional or amateur athletes use them as part of their muscle building plan.

According to researchers, protein is one of the main ingredients when it comes to muscle growth. As we know, it helps to achieve a balance that compensates for the degradation produced by training. If you want to progress, then you need to increase your protein intake.

Most athletes choose to achieve this balance through supplementation. However, you can achieve the same result with homemade protein shake recipes.

Protein shake with soy and almonds

Ingredients

• a cup of protein powder
• 225 ml soy milk
• a spoonful of raw almonds
• a teaspoon of honey
• 3 drops of vanilla extract
• a handful of ice cubes
• a spoonful of Greek yogurt

Protein shake with almonds

Ingredients

• 2 scoops of vanilla flavored whey protein
• 330 ml skimmed milk
• 110 g oat flakes
• 100 g raisins
• 12 almonds
• spoon of peanut butter

Banana protein shake

Ingredients

• a banana
• 115 ml skimmed milk
• 10 almonds
• one scoop of protein powder
• a handful of ice cubes

Berry protein shake

Ingredients

• 2 cups vanilla protein
• raspberry
• strawberries
• 15 blueberries
• 400 ml skimmed milk
• a handful of ice cubes

Strawberry Nut Protein Shake

Ingredients

• 2 cups vanilla protein
• 230 g Greek yogurt
• strawberries
• 6 chopped walnuts

Protein shake with peanut butter

Ingredients

• 220 ml skimmed milk
• an egg white
• spoon of peanut butter
• two and a half cups of chocolate protein powder
• teaspoon of creatine
• 30 ml hazelnut-flavored coffee creamer (preferably without sugar)

Protein shake with peanut butter and chocolate

Ingredients

• two scoops of chocolate-flavored whey protein
• a tablespoon of peanut butter
• 420 ml skimmed milk
• a handful of ice cubes

Vanilla and coffee protein shake

Ingredients

• 330 ml skimmed milk
• 2 cups of vanilla protein powder
• 100 g fat-free coffee ice cream

Refreshing protein shake

Ingredients

• the juice of 3 medium oranges
• a cup of protein powder
• sweetener (optional)

Protein shake with oats

Ingredients

• 200 g oat flakes
• 2 cups of vanilla protein
• 1/2 teaspoon cinnamon
• a teaspoon of honey
• a spoonful of chopped almonds
• 330 ml skimmed milk

Berry protein shake

Ingredients

• 2 cups vanilla protein
• 8 raspberries
• 4 strawberries
• 15 blueberries
• 400 ml skimmed milk
• a handful of ice cubes

Protein shake with strawberries and cheesecake taste

Ingredients

• 280 ml of water
• 8 frozen strawberries
• 4 tablespoons of sour cream with 16% fat
• a cup of vanilla protein powder
• a few drops of stevia

Protein shake with peanut butter and bananas

Ingredients

• two cups of protein
• 100 g of almond flakes
• a tablespoon of peanut butter
• 230 ml skimmed milk
• half a banana
• a spoonful of honey

Protein shake with peanut butter and chocolate

Ingredients

• two cups of chocolate-flavored whey protein
• a tablespoon of peanut butter
• 420 ml skimmed milk
• a handful of ice cubes

Protein shake with almonds and coconut

Ingredients

• Dried coconut
• 20 or 30 almonds
• A little cinnamon powder
• A handful of flax seeds
• 250ml water (you can also use whole milk, yoghurt or a combination)

Protein shake with nuts and eggs

Ingredients

• 3 boiled eggs
• 1 banana (optional)
• 50 g of walnuts
• 1 tablespoon of low-fat yogurt
• 250 ml lactose-free milk (or any liquid alternative of your choice)