2023-05-13 00:21:55
Many people aim to lose weight and believe that stopping eating and exercising excessively is the best way to achieve that goal, a matter that is completely opposite to reality, since the loss of those extra kilos will be due to a diet healthy and an exercise routine according to the proposed goal.
On the other hand, there are those who want to increase their muscle volume and it is also thought that unrestricted food intake will encourage this, which is also wrong, since gaining weight does not necessarily imply that they have more muscle and are more strong, one might also be engaging in practices that are harmful to the body.
The transversal axis of these two scenarios is muscle mass, which is what must be controlled and which will dictate the process to follow to achieve one of the two objectives. But why is muscle mass the protagonist in this topic?
The answer is simple, because working the muscles you can burn fat and nourishing them properly you can reach higher levels than you hadnot only to improve appearance, but as a defense mechanism for the body, since stronger muscles mean more protective shields for the bones.
Now, it is essential that the diet is appropriate to increase the levels of muscle mass and protein is the protagonist in this matter. Foods such as white and red meat, eggs, grains, some cheeses and yogurts, and some vegetables contain it and must be included in the menu, in adequate portions, in the minimum three dishes that must be consumed per day.
Not everything has to be a plate of protein, vegetables and a healthy carbohydrate. Healthy eating in favor of increasing muscle mass can also be fun and shakes are a great opportunity to unleash your tastes in different flavors, being a very fast way to generate a drink that has the necessary elements for a healthy lifestyle.
As reported by the portal Kitchen Easy Recipes, these shakes are rich in protein, beneficial fats, healthy carbohydrates and are made in a very agile way, because all you have to do is mix all the ingredients in a blender with a little water or ice, in order to have a texture friendly when consuming. It is also important that they are consumed in two portions a day, one before training and one following, in order to have a better effectiveness.
Now, It must be taken into account that you should first consult a doctor or nutritionist if you are in optimal conditions to be able to consume the aforementioned foods, because there are some diseases or conditions that limit the consumption of some fruits or nuts. Now, if you are a medically healthy person, there is no harm in trying these mixtures.
Below are some food combinations that the portal recommends Kitchen Easy Recipes and that result in perfect shakes to increase muscle mass:
- 1/2 liter of milk (skimmed)
- 2 bananas
- 2 tablespoons of honey
- Cinnamon to taste
- 1/4 cup granola
- 1/2 liter of milk (skimmed)
- Powdered chocolate to taste
- 1/2 teaspoon of coffee
- 1/2 cup of oats
- 1/4 cup of amaranth
- 1/2 liter of milk (skimmed)
- 1 cup of natural yogurt (light)
- 1 cup strawberries
- 1/2 cup of oats
- 1/4 cup flaxseed
- 1/2 liter of milk (skimmed)
- 1 cup of natural yogurt (light)
- 1/2 cup of walnuts
- 1/4 cup raisins
- a little vanilla
- 1/2 liter of milk (skimmed)
- 1 cup of natural yogurt (light)
- 1/2 cup of almonds
- 1 diced apple
- a little honey
- Cinnamon to taste
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