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You have a goal in mind, you have a physique in mind, you’ve even taken the “before” photo in preparation. The goal – beef up! Desired physique – solid, strong and lean. The trouble is, everyone has a different version on how to go about getting there. If you’re new to this, odds are you’ve heard all about the importance of protein in your diet and how you’re going to consume copious portions of protein smoothies along the way.
Sounds amazing, but how do you take it? Once a day? Three times a day? On its own or with a dash of peanut butter? There are so many ways you can do this right, and then there are stats that show that 3 in 4 athletes don’t improve their performance due to getting it wrong! But don’t stress, because we have the recipe not only for your smoothie, but for your best beefing up results!
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How do protein smoothies bulk me up?
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Did you know that for every kilo of bodyweight, you need to consume 1.5-2.0 grams of protein per day if you want to bulk up? Well now you do! Protein is packed with growth hormones that are essential to the repairing and recovering of muscles after a workout. Essentially, protein powder builds lean muscle mass without adding any unwanted body fat.
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A few solid and tasty tips when it comes to your smoothie
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Solid tip: Never have a protein smoothie as a meal replacement, they’re supplements and should only supplement your diet to help you reach your daily protein fix!
What to add: Try a different liquid in your protein shake to add flavour to your smoothie. But be mindful, go for low-sugar ingredients that will help you beef up your muscle, not your belly.
When to drink: Straight after your workout! Your muscles absorb the protein from your smoothie the best within an hour of your sweat session. There’s no harm in smashing a protein smoothie before a workout, but there are better real food options for that.
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Try these protein powders for the best results:
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1. Myprotein – The Whey |
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It mixes well, comes with a rich flavourable taste and probably the best value for money protein powder on the market.
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2. MaxiMuscle Promax |
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This is a great first-timer powder and comes packed with BCAA’s for optimum repair and growth of muscles. The flavours are epic too!
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3. SiS - Rego Rapid Recovery Protein |
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Made up of 100% pure whey protein, this protein powder is ideal for those who take their post-workout recovery seriously. It supports lean muscle growth and can be enjoyed with milk or water.
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Recipe ideas to get you started!
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For a punch of nutrients packed with your favourite protein powder, blend the following ingredients together and taste the magic with every gulp:
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Banana Cookies and Cream
- ½ cup low fat milk
- Cookies and cream whey - 2 scoops
- Cup of banana
- Cup of Spinach mix
- 1/3 dry cup of oats
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Lean Green Smoothie
- Vanilla whey - 1 scoop
- 1 tsp Barley grass powder
- 1 tsp Wheatgrass powder
- 1 tsp flaxseed powder
- ½ tsp Sugar-free vanilla flavouring
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Chocolate Almond Delight
- Casein protein – 1 scoop
- 1 cup Unsweetened almond milk
- 1 cup Spinach
- 1 tsp Cocoa powder
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Final advice:
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Remember, protein powder doesn’t work alone, it still requires a tailored training schedule and nutrition plan. When you’re done sweating it out in the gym, it’s essential that you re-fuel your body with quality protein and nutrients to reach you muscle mass goals and protein smoothies help you do just that!
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