To gain muscle, strength training is as important as nutrition. Food should be a good source of protein. Bodybuilders prefer protein smoothies. How can you make these vitamin drinks for bodybuilding ?
Additional sources of protein
The basic ingredient in these smoothies for bodybuilders is protein powder or whey. It is available in several flavors that you can choose according to your taste. Moreover, even if it serves as a base, the powder, takes a maximum of two tablespoons. In addition to the “whey” powder, it is necessary to add foods rich in proteins which will be able to bring taste and a better texture. To increase the consistency of the smoothie, there is Greek yogurt, egg whites, or cow’s milk. You can also use almond, soy, oat, or coconut milk.
Plant-based milk is recommended for people with lactose intolerance. It is possible to make them yourself at home. They are good substitutes for animal milk and Greek yogurt. You can add other products of plant origin such as oats or chia seeds. Their protein content is as high as that of other foods. On the other hand, they provide more antioxidants and vitamins.
The supply of trace elements
For good muscle development, it is also necessary to add proteins, antioxidants, minerals, and vitamins. These substances are provided by fruits and vegetables. To fill up with trace elements, mix berries, nuts, red fruits, infusions, or leaves with proteins. In addition, each of these foods can be integrated to provide a particular vitamin or mineral. For example, bananas are an excellent source of vitamin B6, essential for the use of the proteins you eat.
Nuts provide selenium, zinc, and vitamin E. As for leaves, whether spinach or kale, they are good sources of iron. With their high fiber content, other fruits such as strawberries or berries fill the stomach. You fight against the need to snack. For more consistency, they should be frozen before blending. To incorporate even more antioxidants, you can add flaxseed oil or tea infusions.
Ingredients for taste and texture
To thin out the texture, you can add coconut water, ice cubes, or even mineral water. If you’re not allergic to it, add some spices like cinnamon or vanilla to add flavor while improving the smell of the smoothie. For a protein smoothie, the less sugar the more, the better. So don’t add any at all. The fruits you put in your mixture already contain sugars. On the other hand, if that is not enough for you and the taste still does not suit you, you can pour honey into the mixture. It is also possible to put in the preparation of agave syrup or maple syrup.
Ultimately, to make a good protein smoothie, you need protein powder, a milk product, and fruits or vegetables. For a digestible and good result, it is preferable to use a maximum of seven ingredients.
