Today, weight gain shakes have become just as popular as weight loss drinks. Rapid muscle growth has long been of interest to athletes, bodybuilders, as well as ordinary people who are actively engaged in fitness and regularly go to the gym. Gaining mass is not as easy as it seems. Exhausting yourself with workouts in the gym, it is quite difficult to achieve the desired result without paying close attention to nutrition. One of the key elements here is shakes to to gain muscle mass. This is an essential way to achieve results and get a slender body with a beautiful relief structure.
When shakes really work
Weight gain cocktails won’t give you the right results if you don’t consider the main factors:
- choose the right exercises;
- follow your diet;
- take care of timely sleep for proper recovery.
We should take into account that the amount of incoming food should not exceed the amount of energy expended. Make sure that your diet is correct and includes both protein and carbohydrates.
IMPORTANT: During strength training, your diet should be varied and healthy. The amount of amino acids should be off the charts, so in the first place consume meat, fish, legumes, nuts, mushrooms and dairy foods.
Unsaturated fats and carbohydrates are included in the diet to ensure rapid digestion of protein, and fiber is necessary for proper and quick digestion. A muscle shake can help you make up the caloric deficit if you are short on calories.
Tips for better results
There are certain requirements on how to properly consume homemade shakes for weight gain:
- drink the shake 30 minutes before the start of a fitness training or after a workout in the gym. In the first case, get an increase in energy, and in the second – will ensure the preservation and increase muscle mass, can prevent the destruction of muscle fibers.
- drink small sips to absorb protein quickly.
- do not switch completely to sports nutrition, but use it when necessary to supplement your normal diet.
- the amount of protein you consume should be commensurate with the intensity of your workout.
Prepare protein shakes for gaining weight – it is much more effective, in addition, a noticeable savings with the possibility of combining different flavors. Incorporating sports nutrition into your daily diet has a number of benefits:
- regulation of glycogen levels;
- fast recovery;
- quality muscle growth;
- getting the right portion of quality protein.
Purchased supplements or home-cooked mixes go to the body only for good. But only if you buy them from trusted brands and made from quality natural ingredients.
Recipes for weight gain shakes
Whisk in a blender 350 ml of milk, 200 ml of egg whites, 100 g of strawberries, 80 g of oat flakes. The content of protein in the drink is 35 g, slow carbohydrates – about 50 g. Can be taken after a workout to increase muscle tissue.
Shake with banana and nuts
This shake is made without milk, mix in a blender 400 ml of water, 250 ml of egg white, 2 bananas, 25 g of honey and the same amount of nuts. One serving contains approximately 35 g of protein, 45 g of simple carbohydrates. Can be taken between meals.
Protein shake for gaining muscle mass
Mix 1.5 liters of milk, 4 tablespoons of powdered milk, 3-4 eggs. The entire shake contains up to 100 g of amino acids. Drink half of it between the first and second meals and the other half at 3 o’clock in the afternoon.
Milk shake for rapid weight gain
Whisk 2 liters milk, 2 cups powdered milk, 2 eggs, 4 tbsp. peanut paste, 1 popsicle, 1 banana, 6 tbsp. honey or corn syrup. Drink with each meal. This drink is not suitable for athletes who struggle for body texture, as it is very caloric.