Muscle Building Smoothie Recipe: How to, Pro, Cons, and Benefits

Muscle Building Smoothie Recipe - fitzabout
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Updated: January 26, 2023
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This Muscle Building Smoothie Recipe is a delicious and nutritious way to fuel your workouts and support muscle growth.

How to make Muscle Building Smoothie Recipe?

The recipe includes a scoop of vanilla protein powder, which provides essential amino acids that are needed for muscle repair and growth.

The unsweetened almond milk and chia seeds also provide protein, while the banana and frozen berries provide carbohydrates for energy.

The honey (if using) adds a touch of sweetness and can be used to adjust the taste according to your preference.

Muscle Building Smoothie Recipe - fitzabout

Muscle Building Smoothie Recipe

Anjali
Enjoy this Muscle Building Smoothie Recipe as a pre- or post-workout meal, or as a healthy snack to support your muscle-building goals.
5 from 1 vote
Prep Time 5 minutes
Cook Time 1 minute
Custom Time 1 minute
Total Time 7 minutes
Course Breakfast, post-workout, pre-workout snack
Cuisine African, American, asian, Chinese, Indian
Servings 1 serving
Calories

Equipment

  • 1 Blander This is the most important equipment needed to make the smoothie. A high-speed blender is recommended for best results, but a standard blender will also work.
  • 1 Measuring cups and spoons To measure out the correct amount of ingredients.A knife: To slice the banana.

Ingredients
  

  • 1 Scoop Protein powder (vanilla flavored)
  • 1 cup Almond milk unsweetened
  • 1 whole Banana
  • ½ cup Frozen berries (such as blueberries, strawberries, or a mixed berry blend)
  • 1 tablespoon Chia seeds
  • 1 tablespoon Honey (optional)
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Instructions
 

  • In a blender, combine the protein powder, almond milk, banana, frozen berries, chia seeds, and honey (if using).
  • Blend on high until smooth.
  • Enjoy your muscle-building smoothie!

Notes

You can also add other ingredients such as spinach, peanut butter, Greek yogurt, oats, and flaxseed to increase the nutritional value of the smoothie.
Keyword Muscle Building Smoothie Recipe, Smoothie recipe

The recipe is easy to make and can be customized with other ingredients to suit your taste and dietary needs.

Nutrition facts

The nutrition facts for this muscle building smoothie recipe will vary depending on the specific brands and amounts of ingredients used. However, here is an approximate estimate for the nutrition facts per serving:

  • Calories: around 300-350
  • Protein: around 20-25g
  • Carbohydrates: around 40-50g
  • Fat: around 8-10g
  • Fiber: around 8-10g
  • Sodium: around 100-150 mg

This smoothie is a good source of protein, which is essential for muscle growth and recovery, and carbohydrates, which provide energy for workouts. The chia seeds and honey also provide a source of healthy fats, fiber and additional nutritional benefits.

Please note that these values are approximate and can vary depending on the ingredients and proportions used; I recommend you to check the nutrition facts of each ingredient you use to get a more accurate idea of the nutritional value of your smoothie.

Suitable for a variety of diets

This muscle building smoothie recipe is suitable for a variety of diets, including:

  • Standard diet
  • Vegetarian diet
  • Vegan diet (by using a plant-based protein powder and substituting honey with a vegan sweetener)
  • Gluten-free diet (by using a gluten-free protein powder)
  • Dairy-free diet (by using a dairy-free milk alternative)

It’s also worth noting that this recipe can be easily modified to fit different dietary needs and preferences. For example, you can use a plant-based protein powder for a vegan diet, or use a gluten-free protein powder for a gluten-free diet. You can also adjust the amount of sweetener used or use a different sweetener to fit your taste preference.

It’s always important to check the ingredients of each product you use to ensure that they fit within your dietary restrictions.

Pros and cons

Please note that these are general pros and cons and may vary based on personal preference.

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Pros of this muscle building smoothie recipe:

  • It is a quick and easy way to get a nutritious meal or snack.
  • Provides a good source of protein, which is essential for muscle growth and recovery.
  • Contains carbohydrates, which provide energy for workouts.
  • Contains additional beneficial ingredients like chia seeds and honey, which are known for their health benefits.
  • It can be customized to suit different dietary needs and preferences.
  • Suitable for a variety of diets like standard, vegetarian, vegan, gluten-free and dairy-free.
  • It can be enjoyed as a pre- or post-workout meal, or as a healthy snack.
  • It can be made with minimal equipment and ingredients.

Cons of this muscle building smoothie recipe:

  • The cost of the ingredients can vary depending on the brand, location, and size of the ingredients.
  • It may not be suitable for people with certain allergies, such as those who are allergic to nuts.
  • If you don’t have a blender, it would be difficult to make this recipe.
  • Some people may not like the taste of protein powder, it may take some trial and error to find a protein powder that you like.
  • The nutritional value of the smoothie can vary depending on the specific brands and amounts of ingredients used.
  • Some people might not like the texture and consistency of the smoothie if the ingredients are not blended well.

Benefits of muscle building recipe

This muscle building smoothie recipe has several potential benefits, including:

Provides a good source of protein: Protein is essential for muscle growth and recovery, and the protein powder used in this recipe can help support muscle growth and repair. 1

Contains carbohydrates: Carbohydrates are an important energy source for workouts, and the banana and frozen berries used in this recipe provide carbohydrates to fuel your workout. 2

Contains additional beneficial ingredients: Chia seeds are a good source of healthy fats, fiber, and antioxidants. 3 4 Honey is a natural sweetener that can also have antibacterial properties. 5 6

Suitable for different diets: This recipe can be modified to suit different dietary needs, making it suitable for a variety of diets including standard, vegetarian, vegan, gluten-free and dairy-free.

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Convenient and easy to make: This recipe is quick and easy to make, making it a convenient option for a pre-workout or post-workout meal or as a healthy snack.

Can be customized to your taste: This recipe is versatile and can be easily customized to suit different taste and dietary needs.

Can be enjoyed as a pre- or post-workout meal: The recipe is a good source of protein, carbohydrates, and other important nutrients, making it a great option to consume before or after a workout.

Has minimal equipment and ingredients requirements: This recipe can be made with minimal equipment and ingredients, making it easy to make even if you don’t have a lot of kitchen equipment or ingredients on hand.

Overall, this muscle building smoothie recipe is a delicious and nutritious way to fuel your workouts and support muscle growth, while being easy to make and customizable to your taste.

Sources

  1. Kreider RB, Campbell B. “Protein for exercise and recovery.” Phys Sportsmed. 2009 Jun;37(2):13-21. doi: 10.3810/psm.2009.06.1705. PMID: 20048505.[]
  2. Gollnick PD, Matoba H. “Role of carbohydrate in exercise.Clin Sports Med. 1984 Jul;3(3):583-93. PMID: 6571232.[]
  3. Knez Hrnčič M, Ivanovski M, Cör D, Knez Ž. “Chia Seeds (Salvia hispanica L.): An Overview-Phytochemical Profile, Isolation Methods, and Application.” Molecules. 2019 Dec 18;25(1):11. doi: 10.3390/molecules25010011. PMID: 31861466; PMCID: PMC6994964.[]
  4. Ullah R, Nadeem M, Khalique A, Imran M, Mehmood S, Javid A, Hussain J. “Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review.” J Food Sci Technol. 2016 Apr;53(4):1750-8. doi: 10.1007/s13197-015-1967-0. Epub 2015 Oct 1. PMID: 27413203; PMCID: PMC4926888.[]
  5. Albaridi NA. “Antibacterial Potency of Honey.” Int J Microbiol. 2019 Jun 2;2019:2464507. doi: 10.1155/2019/2464507. PMID: 31281362; PMCID: PMC6589292.[]
  6. Mandal MD, Mandal S. “Honey: its medicinal property and antibacterial activity.” Asian Pac J Trop Biomed. 2011 Apr;1(2):154-60. doi: 10.1016/S2221-1691(11)60016-6. PMID: 23569748; PMCID: PMC3609166.[]

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