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12 Protein Smoothies to Help Build Muscle

12 Protein Smoothies to Help Build Muscle

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Protein is one of the essential building blocks of our diets. It supports our immune system, transports oxygen to red blood cells, and repairs and builds muscle tissues. But before you go running for the whey protein powder drinks, there are a few important things to consider about protein.

12 Protein Smoothies to Help Build Muscle (Slideshow)

Consuming protein alone will not work to build muscle. Protein itself doesn’t add muscle mass to your body. Instead, it supports muscle growth and repair. Alissa Rumsey, registered dietitian and certified strength and conditioning coach who serves as spokesperson for the Academy of Nutrition and Dietetics, says, “even if you are eating a ton of protein, if you aren’t breaking down your muscles with weight lifting, you won’t build new muscle. Protein helps to re-build muscle fibers after they have been broken down.” So unless you’ve already established a rigorous workout routine, abstain from adding extra protein boosts to your diet.

If you are a regular at the gym, keep in mind that adding protein to your diet shouldn’t mean adding more fat. “The best way to use a protein smoothie with the intention of dropping fat and building muscle is to avoid ... sugars or sugar substitutes. A banana or some berries should be the extent of your sugar intake in a smoothie, simply for the reason that when your body is looking for what to burn first, it burns sugar before fat. Load up with sugar, and you will not burn a thing,” recommends Stephanie Lauren, head of PLYOGA Fitness. In fact, many health experts are advocates of “real food” protein boosts over powders and pre-made shakes for this reason. Cutting out added sugars and opting for natural proteins and good fats found in things such as nut butters, seeds, and all-natural powders like pea powder are some of the recommended sources. Still other experts suggest cutting out the middleman and simply adding amino acids to smoothies for muscle repair.

It is ultimately up to you to decide what kind of protein boost works best for you. Protein-heavy smoothies can make great meal replacements and help build muscle, but are best employed around your workout. Rumsey reminds us that “timing is key. If your goal is to build muscle mass, pay special attention to what you eat before and after your weight training session. Ideally consume about 10-20 grams of protein before and after your workout.” Armed with this information, go forth and bulk!

Peanut Butter, Banana, and Oat Smoothie

This recipe serves as a great pre-workout morning meal. Peanut butter is packed with proteins and chia seeds are considered a complete protein, as they contain all of the essential amino acids that cannot be made in the body. Say hello to the day with this healthy drink that tastes like a milkshake!

Click here for the recipe!

Espresso Protein Shake

This shake is a real eye-opener! Lisa Wells at CookEatPaleo recommends a pure egg-white protein powder as a smoothie additive. “This way, I know I’m avoiding refined sugars and other additives. And I can control everything that goes into my smoothie,” she says.

Click here for the recipe!

See more protein smoothies that will help you build muscle.

12 High-Calorie Smoothie Recipes for Weight Gain

Being underweight is similar to being obese in the sense that it can lead to a number of health problems. In order to gain weight, you’ll need to consume more calories than your body burns. Today, you’ll learn 12 great high-calorie smoothie recipes that will make your weight gain journey easier. If you want to put on extra pounds the most important thing to remember is to do it in a healthy and safe way. Before we get to the weight gain smoothies, it’s crucial you learn more about what being underweight means.

But how do the smoothies help you build muscle?

Well, it is simple: they provide easily processed and absorbed protein.

We all understand that we need protein for the production of our muscles. The amino acids that you consume are used to produce ATP energy (the energy that the human muscles can burn), a wide range of immune system components, and hormones like testosterone, which promotes muscle growth.

The body also needs protein to repair the micro-damages that occurs on the muscle fibers during a workout. The amino acids in the proteins that you consume repair and expand the muscle fibers, boosting your body’s energy storage capacity. In turn, your stamina, strength and endurance are improved.

But why consume protein smoothies and not other popular sources of proteins like red meat? Well, if you consume a juicy steak, you are ingesting a good deal of protein, but with a lot of fats! As a result, your body will take time to break down the fat and protein and to finally absorb it. This means that nutrients don’t reach your muscles fast after eating.

With protein smoothies, you get fast-acting proteins that get absorbed in your body easily and within a shorter period of time. There are also protein smoothies that are absorbed slowly into the body, giving you constant supply of amino acids all day long or overnight. This is one of the greatest benefits of smoothies when it comes to building muscles you have the liberty to choose the type of protein that you want.

A client shared this one with me after picking up some coconut Greek yogurts. Tastes like a tropical vacation. Pineapple is high in vitamin A, vitamin C, calcium, phosphorus, and potassium to boost your immune system and build strong bones. The coconut butter adds some healthy fats and it’s a fun change-up from nut butters.


  • 1 cup Chobani Coconut Greek Yogur
  • 1 cup fresh pineapple
  • 1 tablespoon coconut butter
  • 1 scoop vanilla protein powder

3. Green Protein Power Breakfast Smoothie (p:13g)

This Green Protein Power Breakfast Smoothie is the perfect morning pick-me-up to get the day started off right.

The mix of natural sugars, vitamins, and minerals from the banana + mango + spinach combo really help to perk you up while the healthy fats and protein from the pumpkin seeds and hemp hearts keep you feeling satiated.


1. Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the international society of sports nutrition, 10(1), 5.

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Jennifer Blow

Jennifer Blow has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.

Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.

Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.

In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.


20. Peach Mango BCAA Mojito Mocktail

Teetotal? Designated driver? Just looking after your health? Whatever your reason for not wanting a tipple, we’ve got the perfect solution – BCAA mocktails.

  • 2 scoops (5g) BCAA powder (Peach Mango flavour)
  • 10 mint leaves
  • ¼ mango (cut into chunks)
  • ½ fresh lime (cut into 4 wedges)
  • Large handful crushed ice
  • Dash soda water

21. Strawberry BCAA Slushies

These BCAA slushies are super easy and make the perfect refreshing drink pre- or post-workout, or even throughout the whole day.

  • 8 scoops Peach Tea BCAA
  • 10 strawberries, plus extra to decorate
  • 1 lime (juice)
  • 75ml water
  • 3 large handfuls ice

22. Watermelon BCCA Slushies

This watermelon slushy is super-refreshing and packs a powerful and nutritious punch. Watermelon has great levels of vitamin A, B6 and C.

  • 2 scoops Watermelon BCAA
  • 150g frozen watermelon
  • 500ml coconut water
  • Squeeze of lime juice

Simply process together all the ingredients using a blender until slushy. Serve in two glasses and enjoy.

23. Blueberry Bomb BCAA Smoothie

Blueberries are jam-packed with antioxidants and vitamins. With the addition of BCAAs, this smoothie packs an amino acid boost that’s full of flavour and utterly refreshing.

  • 150g frozen blueberries
  • 500ml fizzy water
  • 1 scoop Berry Blast BCAA
  • Handful ice cubes

Blend together all the ingredients and serve in two glasses with ice.

Enjoy these protein shake recipes?


28 Protein Pancake Recipes That'll Keep You Full Until Lunch

Protein pancakes? We've got recipes for days.

30 Meal Prep Recipes For Muscle Building & Fat Loss

You'll never have to wonder what to make for lunch again.

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Jennifer Blow

Jennifer Blow has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.

Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.

Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.

In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.

Fit Meals: 7 Muscle-Making Recipes

Some are sweet and some are savory, but all seven of these recipes are protein-packed and perfect for your healthy lifestyle! Pick one out and let's go make it!

There's no such thing as having too many healthy recipes. Variation and experimentation keep food fun and your diet from growing intolerable. Even if you're a master of your "fit kitchen," these recipes will make an awesome addition to your collection.

Pull up a chair and give these delicious recipes a look—and then a taste! I guarantee you'll find more than one that will make you stop everything and run to the nearest grocery store. If you have any questions, hit me up in the comments below. Eat well and hit your fitness goals!

1. Lean Beef Spinach Meatball Pasta

Delicious, quick, affordable, and healthy: those are the qualities I look for when I'm planning my diet. That's why I like incorporating meatballs into my weekly meal prep. Not only can I make them using different meats, but I can pack in a lot of delicious protein at a small cost with little hassle. Add your carb source and veggies, and you've got a certified muscle-building meal without breaking the bank.

2. Spinach-Tomato-Feta Cheese Stuffed Chicken Breast with Brown Rice

If you're looking for a way to spice up your routine chicken breast recipe, then give this recipe a try! I must warn you, though: You may never eat a regular chicken breast again! It's also highly likely that you'll spend the rest of your days trying to make each attempt of this recipe better than the last!

Fit Men Cook Stuffed Chicken Breast

3. Mustard Baked Salmon with Grilled Asparagus

Not only is salmon packed with protein, it's also full of healthy fats and nutrients. By all accounts, salmon is one of the best protein sources to add to your diet, but it can be difficult to cook and enjoy. It often takes trial and error to get your salmon recipe just right. I can save you time and heartache by sharing one of the easiest, tastiest recipes for salmon I know. You'll likely already have all of the ingredients in your refrigerator. Enjoy!

4. Lean Body Gold Bar Banana Split with Protein Ice Cream

So you've just demolished your workout and even hit a personal best on one of those stubborn lifts you've been stuck on. Now, you only have one thing on your mind: refuel! Instead of racing to the grocery store to stock up on Ben & Jerry's, reach for your case of Labrada ISO LeanPro and a Gold Bar. With them, you can create a muscle-building banana split that's so good even Mr. Olympia would shed tears of joy.

5. Lean Pro 8, Banana, Blueberry, and Oatmeal Pancakes

A simple nutrition plan will ensure you go the distance and have a lifetime of good health. There's no need to use store-bought pancake mix full of flour and sugar. All you need is oatmeal and Lean Pro 8. The creamy taste of Lean Pro 8 vanilla sets these protein pancakes apart from all others you may have tried. Be careful not to sample the batter&mdash it may not make it to the skillet. And yes, I'm speaking from experience. It's that good!

6. Lean and Green Meal Replacement Smoothie

When I first started drinking green smoothies, I immediately felt a difference in my energy and digestion. And now, with the new Lean Body Natural protein, I can enjoy the same delicious, natural green smoothie with an extra boost of protein complemented by a faint hint of vanilla! This is just the fuel you need to power through the day or your next workout. Your taste buds will thank you just as much as your muscles will!

7. Rocket Hica and Protein Dixie Cup Popsicles

These are pretty epic, I must admit. Do you remember the old-school rocket pops you devoured as a kid? Well, these are better. Really! Not only do these popsicles taste amazing, but they are also packed with protein and BCAAs to help you build muscle and boost recovery. Enjoy these with a scoop of ISO Lean Pro Protein after your next workout.

17 High-Protein Smoothies with No Protein Powder

If you’re a breakfast person who’s often pressed for time in the morning, you likely know that high-protein smoothies can be a godsend. They’re quick to throw together (as long as you have a good blender) and, as long as you use the right ingredients, can keep you satisfied and energized for several hours. But actually choosing the right ingredients can be a challenge.

The most energizing smoothies pack some combination of protein, carbs and fat. The carbs are a no-brainer, because pretty much all smoothies are made with fruit (which also provides filling fiber). And fat is easy enough if you have a jar of peanut butter lying around, or even a big piece of avocado to thicken things up. But high-protein smoothies can be a little bit tricky, especially if you aren’t a fan of protein powder.

Now, to be clear: There’s nothing inherently wrong with a smoothie getting protein in powdered form. Personally, though, I don’t like the taste. Plus, it’s just another thing to add to my grocery list. And, of course, the ones that taste the least weird to me are also the most expensive. If you’re in the same boat, the good news is that there are a few other easy ways to sneak protein into smoothies: Greek yogurt, cottage cheese or silken tofu. All will add something a little bit different to your high-protein smoothie: Greek yogurt adds just a bit of tang, cottage cheese mixed with fruit tastes like cheesecake, and blended silken tofu is luscious but totally flavorless. Below are some recipes that each use one of these three protein sources. I recommend trying out several, then deciding on a few favorites and keeping the ingredients stocked at all times.

15 Best Smoothies for Bodybuilding

Looking for healthiest smoothies around? You need to combine fruits, veggies, and protein in the right proportion for the best results. Having the right smoothies can get you the required boost before and after a workout.

Besides these delicious smoothies, you need to keep up with a healthy diet. Well, these serve the purpose of mini-meal or post-workout snacks you need after exhaustive sessions.

#1: Chocolate Banana Smoothie

This smoothie is not just easy to make but has a super delicious taste. Moreover, having healthy properties can’t be ignored, with the taste of chocolate you get with whey protein.

Further, use ice and milk as a binder to make the consistency of the smoothie thicker. Adding some nutrients and calcium can get you stronger bones.

Also, add some bananas and you can sprinkle some flaxseeds for good fat. The best thing about Chocolate Banana Smoothie, it’s easy to make and super tasty.

Simply, it delivers everything you require as a bodybuilder and is a good Muscle Building Smoothie Recipes.

#2: Berry Vanilla Blast Smoothie

Again, an easy to make smoothies and one of the healthiest option available to you.

Just mix some vanilla with whey protein powder, this serves the good foundation for bodybuilding and essential for recovery and muscle tear.

Moreover, you need to add a lot of berries to elevate its taste. You can add raspberries, strawberries, blueberries, and blackberries. Also, toss in a handful of chia seeds, to give you smoothie crunchy seeds.

#3: Peanut Butter Cup Smoothie

Don’t let the name judge its taste! Actually, the peanut butter cup smoothies are just delicious. All it has healthy stuff as ingredients in the right amount.

Mix some natural peanut butter to use as the foundation of your smoothie. Now add some almond milk as the binder. Crazy about fruits and veggies?

Add some of them. You can include bananas, kale, apples, mangos, berries, spinach, carrots, and even oranges.

It’s very delicious and yummy and a High-Calorie Smoothie Bodybuilding!

#4: Fruit Frenzy

Fruits are full of vitamins and nutrients. Adding them to any meal can help you improve your overall health. Fruit Frenzy is one of the healthiest smoothies option available to you.

With Greek yogurt as the protein element, you can add some almond milk and ice to make a shake. Now, it’s time for the fruits, pick all of your favorites and seasonal ones too.

Add plums, peaches, apples, or even tomatoes and cucumber all you get in the kitchen. Well, this will make you strong after workout by giving the nutrients needed.

#5: Almond Oat Booster Smoothie

Almond smoothie (Smoothies for Bodybuilding) is an excellent way to kick starts your day. Filled up with a great source of proteins and complex carb its serves best for the morning energy booster.

On top of that, it contains oatmeal encompassing a good amount of protein.

Simply, it keeps you full and satisfied until you have your breakfast. Also, you can have it as a pre-workout meal, or swap up with a post-workout meal.

#6: Pineapple Banana Cooler

Loaded with dietary fiber, making it the best option available to you for your regular intake and keep you full until lunch.

Moreover, the high-fat quantity makes it a lesser ideal to have as pre-workout shake, because it digests slowly.

Nonetheless, you can have it as a post-workout mini-meal. Well, you can add some coconut flakes to make it full of nutrients.

#7: Peachy Mandarin Smoothie

This smoothie is a fantastic option for one looking for extra energy boost midmorning before heading to the gym.

Well, it contains enough naturally found sugar from fruits to help you boost your energy level up and get you the required energy for high-intensity workouts.

You can have this smoothie before you go to the gym for workouts, don’t add almond butter to reduce the fat content.

However, adding up in the daytime, adding up the almond butter can help you manage your blood glucose level and makes you full for longer.

#8: Cucumber Smoothie

Feeling hungry at night? This is the right smoothie for super delicious taste with lots of cucumbers to blend. Yes, you heard it right cucumber!

Well, the smoothies have two major ingredients cucumber and honeydew melon. Actually, these add two complementary flavors being fruits with low carb content. Yes, cucumber is a fruit!

All you need to add some healthy fat in the form of ground flaxseed helping you to suppress your hunger. Surely, the smoothie makes you full of good amounts of nutrients and fiber.

The flaxseed present in it takes time to get digested and keep you full for longer.

#9: Peach Cinnamon Protein Shake

Make one of the flavorful protein shakes with the delicious blend of cinnamon and peach. Well, this surely something dessert-style crisp with.

Of course, it’s a favorite shake of every bodybuilder out there. I’m sure it gonna be yours. The Smoothie is a welcome break from all of those classic vanilla, strawberry and chocolate flavors.

Plus, the blend of nutrient-filled peach and sprinkled cinnamon to make your smoothie filled with lots of protein.

#10: Banana Nut Shake

Looking for something fuelling you with energy quickly? You need to have a morning shake full of nutrients.

Well, it’s one of the all-around shake having a good balance of proteins and fats. Mixing some almond butter with carb-filled bananas, you make a perfect post-workout smoothie.

You can have those 20-30 minutes before you being your workout.

#11: Banana Cookies & Cream Protein Shake

Another favorite of Miller’s, this shake packs a wallop of energy with a hearty dose of fruit, adds texture with oats, and packs a nutrient punch with spinach, yogurt, and protein powder.

It makes for a nutrition-rich breakfast and also works as a great way to squeeze in another meal when you don’t have the desire to cook. Just mix, blend, and sip this stunning Protein Shake Recipes.

#12: Strawberry Protein Shake

Favorite of all famous bodybuilders around the globe, Strawberry Protein Smoothies for Bodybuilding is the right one to have after training sessions.

Moreover, to boost the flavor of low-carb, low fat, you can add some real berries. We are talking about the organic one, not frozen.

Adding strawberries and almond milk adds natural sweetness and keeps you full of energy. Simply, it’s the perfect smoothie to have in summer.

#13: Peanut Butter and Jelly Smoothie

When it comes to trying classic combos, you got to try some this smoothie. Well, peanut butter and jelly might be your favorite option to have in childhood.

Now, you can have their drinkable version by making a super healthy and nutritious. Actually, the blend of healthy fats and complex carbs in the form of oats will keep you satisfied for the whole day.

#14: Lean Green Smoothie

Early morning training session? No time to prepare something filling? Here’s the lean green smoothie if you’re the perfect option and easy to make.

Well, the smoothie is filled with powerful antioxidants, proteins, and mineral which goes smooth and have almost dessert-like flavor. Besides, the nutrient factor the best thing about the smoothie is its taste.

Actually, its tastes are going to remind you of a green tea Frappuccino but are the Best Protein Shake Recipes for Muscle Gain.

#15: Banoffee Breakfast Bang

You go to ditch the morning hustle for Starbuck and the craze for a Frappuccino. You can have this caffeinated Bodybuilding Breakfast Shake instead of this.

Having as assorted taste the smoothies is favorite of popular bodybuilder Simeon Panda. Well, the smoothie blends of complex and quick-digesting carbs with the caffeine jolt, making it a perfect pre-workout meal.

Well, these were some super tasty smoothie recipes you can try out.

Remember! Having these smoothies doesn’t mean at all you have to skip your diet plan. You need to eat healthy all-round the days to get the maximum result for bulking and shredding.

To make your smoothies healthier, keep the fruits and berries content to maximum. Simply, this will get you an adequate amount of nutrients, vitamins, and minerals required daily.

Watch the video: Avocado Smoothie από τον Χριστόφορο Πέσκια - Times Of Cooking (August 2022).