Muscle tissue is one of the most used by our body. This is responsible for shaping our body, in addition to allowing us to move from one place to another, with the help of the bone system. Likewise, its appearance is very important for people who train daily or lead a fitness lifestyle.
Since well-developed muscles show the fruits of daily work. However, some diseases or bodily disorders could cause loss of muscle massamong them we can mention:
- Metabolic diseases.
- Low protein diet.
- Low carbohydrate diet.
- Hormonal imbalance.
- sedentary lifestyle
- accelerated metabolism.
When people suffer from any of these conditions, their muscles feel thin, without strength, they could feel general weakness, fatigue, tiredness, dizziness, among others. If your wish is to combat muscle atrophy, we recommend that you see a specialist in nutrition who will guide you throughout this process. What is usually administered are supplements based on animal protein, they will quickly increase muscle mass making you look more defined and heavier.
Smoothies to increase muscle mass
In this article we will give you 4 natural shakes to improve muscle mass. In addition, we will give you several tips to avoid the future appearance of this condition.
1- Milkshake with walnuts and almonds
milk is one source of vitamins and minerals very necessary to nourish the muscles. For their part, nuts will provide you with antioxidants, unsaturated fats, vitamins, and minerals that will generate radical changes in your muscles. Prepare this delicious recipe by mixing a glass of milk, a handful of walnuts and almonds and a tablespoon of honey. Mix for 10 minutes and if you wish, you can add a tablespoon of cinnamon to improve the flavor. Drink 3 glasses of this healing liquid daily for 3 months. You will feel full of energy and very invigorated.
2- Banana and oatmeal smoothie
Both ingredients are complex carbohydrates, these carbohydrates will deeply feed your muscles. Oatmeal is a decongestant cereal with cleansing properties. She will control blood cholesterol levels, reducing the possibility of heart disease. In turn, the plantain or banana has a large amount of vitamin B and potassium. Essential element for muscle health.
Prepare 3 daily glasses of this smoothie and the difference in your body will be monumental. Simply mix a glass of almond milk, 2 ripe bananas and 5 tablespoons of oatmeal. You can sweeten with cinnamon and vanilla.
3- Apple, yogurt and egg smoothie
Apples are fruits with a good percentage of vitamins and fibers. These components are vital for the proper functioning of the muscular system. Natural yogurt has many probiotics (good bacteria) to keep the intestinal flora in harmony, in turn, Greek yogurt specifically has almost 15% protein inside. Finally, the egg is basic in weight gain diets due to its high level of animal protein.
Prepare this smoothie by adding 2 cups of Greek yogurt, 1 green apple and 2 boiled eggs to your blender. Beat for 5 minutes and sweeten with honey and lemon. Consume 3 glasses daily for a month.
4- Soy milk shake, spinach and grapes
The milk of this cereal is highly recommended to increase muscle. Due to its vegetable protein. We will add spinach to this recipe for its high content of iron and vitamin B 12.
Finally, the grapes will give you the touch of antioxidants that your muscles need in general. You must blend 2 glasses of soy milk, 3 fresh spinach leaves, and 10 seedless grapes. You can sweeten with stevia or honey. Serve a glass daily on an empty stomach for 3 consecutive months.
- Train your body by lifting enough weight. This will cause muscle hypertrophy.
- Consume a portion of animal protein in all your meals, it can be chicken, beef, pork, eggs, among others.
- You can take food supplements based on vitamin B12 and iron.
- You must give your body the necessary rest. Sleep 8 hours a day without interruptions.
- Consume plenty of water throughout the day.
- Lead a relaxed lifestyle without any stress or anxiety, since cortisol is the hormone generated in stages of stress, and it inhibits muscle growth.
- You can take commercial proteins based on whey to improve your muscular system.