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General Practice 2023

5 homemade supplements to gain muscle mass

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5 homemade supplements to gain muscle mass
5 homemade supplements to gain muscle mass
Anonim

Homemade supplements, such as banana with oatmeal and peanuts, are rich in protein and energy, which improve physical resistance and promote muscle mass gain. In addition, these supplements also help with recovery after exercise, which is critical for muscle development.

These recipes are only recommended for those who practice physical exercises regularly, such as weight training, cycling, running or functional training, as they are very caloric and can cause weight gain in people who do not exercise.

However, in order to gain muscle mass, it is also important to have a good night's sleep, drink a minimum of 2 liters of water a day and maintain a balanced diet. Learn how to go on a diet to gain muscle mass.

1. Protein and energy supplement

This protein and energy supplement recipe helps to increase physical disposition, enhancing muscle mass gain, because it is rich in carbohydrates, proteins and he althy fats that are gradually released during physical activity.

Ingredients:

  • 2 tablespoons of flaxseed;
  • 2 tablespoons of brewer's yeast;
  • 2 tablespoons of wheat germ;
  • 2 tablespoons of sesame seeds;
  • 2 tablespoons rolled oats;
  • 2 tablespoons uns alted roasted peanuts;
  • 2 tablespoons of guarana powder.

Preparation method:

Place 2 tablespoons of each of the dry ingredients in a container and keep tightly closed and store at room temperature.

To prepare the protein supplement, simply blend 3 tablespoons of this mixture with 1 banana and 1 glass of whole milk in a blender. The supplement can be taken 1 hour before or up to 1 hour after exercise.

Nutrition information

The following table provides approximate nutritional information for a cup of this homemade supplement:

Components

Supplement portion

Energy

531 calories

Proteins

30, 4 g

Fat

22, 4 g

Carbohydrates

54, 4 g

Fibers

9, 2 g

This supplement is high in protein and has good amounts of he althy fats and carbohydrates. In addition, the supplement has great amounts of fiber that regulate the intestines and control hunger, helping to lose weight as well. See other tips on what to eat to gain muscle mass.

2. Banana, oat and peanut smoothie

Banana smoothie with oatmeal is also a good supplement option for gaining muscle mass. By having peanuts, the vitamin is rich in he althy fat, increasing energy production during training and promoting muscle recovery after exercise. Discover all the benefits of peanuts.

Ingredients:

  • 2 spoon of rolled oats;
  • 2 tablespoons of skin-roasted peanuts;
  • 1 tbsp sesame seeds;
  • 1 medium silver banana;
  • 1 glass of skim milk.

Preparation method:

Beat the oats, peanuts, sesame, milk and banana in a blender. Transfer to a glass and drink 1 hour before or after physical activity.

Nutrition information

The table below provides the nutritional information for a glass of banana oat and peanut smoothie:

Components

Vitamin portion

Energy

422 calories

Proteins

17 g

Fat

22 g

Carbohydrates

47, 7 g

Fibers

7, 4 g

This banana smoothie with oat and peanuts is rich in protein and carbohydrates, helping to increase energy and disposition, and promoting muscle mass gain.

3. Sweet Potato, Cocoa and Seed Shake

The sweet potato shake with seeds is rich in carbohydrates, antioxidants and he althy fats, nutrients that improve performance during physical activities and help the body to recover, contributing to the formation of muscles.

ingredients:

  • 100 g boiled and peeled sweet potato;
  • 50 g pitted and chopped dates;
  • 300 ml of ice water;
  • 1 tablespoon cocoa powder;
  • 2 tablespoons rolled oats;
  • 2 tablespoons of crushed almonds;
  • 2 tablespoons of flaxseeds.

Preparation method:

Chop the cooked sweet potato and put it in the blender. Add the dates, water, cocoa, oats and flaxseeds. Mix well and take 1 hour before or right after physical activity.

Nutrition information

The following table provides the nutritional information for a glass of sweet potato seed shake:

Components

Shake portion

Energy

292 calories

Proteins

9, 8 g

Fat

14, 16 g

Carbohydrates

66, 5 g

Fibers

13, 31 g

The sweet potato shake with seeds and cocoa helps to increase strength during training, favoring muscle mass gain.

4. Yogurt with seeds and banana

The yogurt supplement with seeds and banana is rich in protein, an essential nutrient for muscle mass gain.

This supplement also has great amounts of carbohydrates, fats, vitamins and minerals that are important for balancing blood levels of insulin and other hormones responsible for muscle production in the body.

Ingredients:

  • 200 g plain low-fat yogurt;
  • 2 tablespoons pumpkin seeds;
  • 1 tablespoon rolled oats;
  • 2 tablespoons of peanuts;
  • 1 medium silver banana.

Preparation method:

Place the yogurt in a bowl. Cut the banana into slices and add to the yogurt. Finally, add the pumpkin seeds, oatmeal and peanuts to the yogurt and mix the ingredients well. Eat 1 hour before or after physical activities.

Nutrition information

The following table provides approximate nutritional information for a cup of the yogurt seed supplement:

Components

Supplement portion

Energy

406 calories

Proteins

20, 67 g

Fat

17, 02 g

Carbohydrates

46, 7 g

Fibers

5, 05 g

In addition to consuming homemade supplements, to gain muscle mass it is important to have a good night's sleep, drink a minimum of 2 liters of water a day and maintain a balanced diet in proteins, fruits, vegetables and whole grains.Discover some tips to gain muscle mass in a he althy way.

5. Vegetarian Shake

Vegetarian shakes have great amounts of carbohydrates and fats, which provide energy gradually during physical activity.

Ingredients:

  • 2 tablespoons of avocado;
  • 200 ml of oat milk;
  • 2 tablespoons uns alted roasted peanuts;
  • 2 dried dates.

Preparation method:

Grind the peanuts in the mixer or blender and reserve. Remove the pits and chop the dates. Place the avocado, oatmeal and dates in a blender and blend for 2 minutes. Transfer the mixture to a glass and add the crushed peanuts and drink before or right after exercise.

Nutrition information

The following table provides approximate nutritional information for a serving of a vegetarian shake:

Components

Supplement portion

Energy

420 calories

Proteins

9, 2 g

Fat

18, 3 g

Carbohydrates

56 g

Fibers

9, 7 g

This vegetarian shake also has good amounts of protein, which contributes to muscle mass gain.

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