Natural protein shakes: 5 recipes for your muscle mass

With the arrival of the fashion to take proteins to increase muscle mass, which became much more popular just a few years ago with the opening of a wide variety of stores specializing in the sale of products specifically designed for bodybuilders, the field of proteins it has become a more familiar topic on the part of most people.

A good example is the case of Protein shakes , which can be easily purchased in these types of stores for consumption after sports. In these cases we can find ourselves in powder form (to prepare them later at home), or already prepared in its corresponding container.

recipes-protein shakes

But, did you know that actually increasing the muscle mass of our body is simple if we practice regular physical training, and we opted for natural protein shakes ?

The key for fat to transform into muscle mass is in the highest protein intake , contributing to our body the necessary amount we need to get the size of the muscles to increase naturally.

Natural protein-rich milkshakes

Natural smoothies are drinks made with all-natural ingredients. On this occasion, they are shakes that are prepared with natural foods with high protein content .

They are easy options to prepare at home, economic, and also help us to include protein in our daily diet, especially useful to achieve the growth and muscle gain we so much desire.

Although they can be made with a wide variety of protein-rich ingredients (such as nuts and cereals), the most common is to opt for certain fruits that are also rich in this essential nutrient.

Precisely on this occasion we propose you 5 wonderful recipes, simple to prepare, that besides being nutritious, they stand out for being delicious. Do you dare to prepare them ?.

Banana smoothie

The banana, apart from being a fruit that provides a large amount of minerals and vitamins, provides between 1 and 1.5 grams of protein, or what is the same, between 2 to 3% of the recommended daily amount.



  • Two or three bananas
  • A little milk
  • 2 tablespoons of honey
  • A little bit of cinnamon

How to make the banana shake:

  1. Peel the bananas and cut them into several pieces.
  2. Put milk, bananas, honey and cinnamon in the blender jar.
  3. Beat it all well. Ready! Serve in a large glass and baby.

Apple smoothie

The amount of protein contained in the apple is 0.31 g. every 100 grams. These proteins are used in our body to create new proteins, responsible for building tissues, such as those of our muscle mass, and regulate body fluids among other functions.



  • 1 apple
  • 1 natural yogurt
  • 1 tablespoon of pure honey
  • 1 handful of peeled and raw almonds
  • Milk
  • Cinnamon

How to make the apple shake:

  1. Wash the apple well, peel it and cut it into pieces.
  2. Put all the ingredients in the glass of the blender: cut apple, yogurt, honey, almonds, some milk and cinnamon.
  3. Beat it all well. Serve and drink.

Strawberry milkshake

The amount of protein contained in the strawberry is 0.81 g. for every 100 grams. Strawberry extracts positively activate a protein in the body called "Nrf2", which is shown to increase antioxidants and other protective activities. This protein works to lower blood lipids and cholesterol, the same things that can lead to cardiovascular problems.



  • 1 cup of strawberries
  • Half a cup of oatmeal
  • 1 natural yogurt
  • 1 little milk
  • 1 quart of flaxseed cup

How to make the strawberries milkshake:

  1. Wash the strawberries well, remove their top and cut them in half.
  2. Put all the ingredients in the blender jar, including the half cup of oatmeal.
  3. Beat everything well so that it mixes.
  4. Serve in a large glass.

Egg whipped

The egg is the best source of protein for athletes after their routine exercise. It digests more easily. An egg white provides 17 calories and 7 grams of protein of high biological value.



  • 3 egg whites
  • A little milk
  • A handful of oats
  • 1 whole banana

How to make the egg shake:

  1. Carefully separate the whites from the yolks. If you want you can book the egg yolks to make an omelet at another time.
  2. Peel the banana and cut it into pieces.
  3. Put all the ingredients in the blender jar and whisk everything well.
  4. Ready, serve in glasses.

Oatmeal smoothie

The amount of protein that the oats contain is 11.72 g. for every 100 grams. It has proteins in important quantities, it has unsaturated fats and, in addition, it possesses micronutrients of great value when playing sports.



  • 60 gr of oatmeal
  • 15 gr of wheat germ
  • A little milk
  • 1 tablespoon of honey

How to make the oatmeal shake:

  1. Put all the ingredients in the blender jar.
  2. Add milk and honey to sweeten.
  3. Beat it all well and finally serve it in a large glass.

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