Content
A good homemade supplement helps to increase muscle mass when it is rich in protein and energy, facilitating muscle recovery and muscle hypertrophy. In addition, a homemade supplement to gain muscle mass, such as a glass of fortified banana vitamin, helps to develop strong muscles more quickly, without harming health.
However, this recipe is only suitable for those who practice physical activity, such as running, soccer or weight training daily, because it is rich in calories, and therefore those who do not have a high caloric expenditure during physical activity, can put on weight instead of setting the muscles.
In association with homemade supplements to gain muscle mass, it is important to practice strength and high intensity physical activity, as this favors the loss of fat and gain of lean mass.
Homemade supplement to gain muscle mass
This homemade supplement recipe for gaining muscle mass uses only natural ingredients and is great for enhancing the muscle development of those who exercise regularly, because it is rich in energy and proteins, favoring muscle mass gain.
Ingredients
- Linseed;
- Brewer's yeast;
- Wheat germ;
- Sesame;
- Rolled oats;
- Peanut;
- Guarana powder.
Preparation mode
Place 2 tablespoons of each ingredient in a container and keep tightly closed.
To prepare a homemade protein shake just beat in the blender 3 tablespoons full of this mixture with 1 banana and 1 glass of whole milk. The shake should be taken right after its preparation, after finishing the exercises.
It is advisable to keep the supplement in a properly closed container, in a dry environment, protected from light.
Nutritional information
The approximate nutritional information of a glass of this shake that has 3 tablespoons full of homemade supplement, 1 banana and 1 glass of whole milk.
Components | Quantity in 1 glass of shake |
Energy | 531 calories |
Proteins | 30.4 g |
Fats | 22.4 g |
Carbohydrates | 54.4 g |
Fibers | 9.2 g |
This shake is very nutritious, rich in proteins, has healthy fats and carbohydrates for the body and fibers that regulate the intestine and detoxify. See another way to improve the results of the gym: Learn what to eat in training to gain muscle and lose weight.
Fruit smoothie with oats and peanut butter
The fruit vitamin with oats is also a supplement option to gain muscle mass and can be consumed as an afternoon snack or before training. Because it has peanut butter, the vitamin is rich in protein and fat, increasing energy production during training and promoting improvement in the muscle recovery process. Discover the benefits of peanut butter.
Ingredients
- Banana;
- 1 tablespoon of peanut butter;
- 2 tablespoons of oats;
- 250 mL of milk.
Preparation mode
Cut the banana into slices and put it in a blender together with the other ingredients and beat until it becomes creamy.
Nutritional information
Components | Quantity in 240 mL |
Energy | 420 calories |
Proteins | 16.5 g |
Fat | 16 g |
Carbohydrates | 37.5 g |
Fibers | 12.1 g |
Check out in the video below some tips on what to eat to increase muscle mass: