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6 muscle-building smoothie recipes to help you get stronger

Smoothies are easy to make, delicious and are a powerhouse of essential nutrients. Here are some expert-recommended smoothie recipes for muscle building.
Smoothie for muscle building
Add these smoothies to your diet to build muscles and strength. Image courtesy: Adobe Stock
Purvi Kalra Published: 3 May 2024, 11:04 am IST
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Preparation Time
Preparation Time 10 mins
Cook Time
Cook Time 5 mins
Total Time
Total Time 15 mins
Serves
Serves 1

After an intensive workout session, people usually dig into a high-protein shake for muscle recovery. You may add many ingredients like healthy peanut butter and your go-to chocolate-flavoured protein powder to make it palatable. But what you can also do is swap the high-protein shakes with high-protein, muscle-building smoothies that taste oh-so-good!

So, if you are aiming to build some muscle by adding more nutrition to your diet, making delectable smoothies is your answer.

Smoothies for muscle building

Smoothies are a powerhouse of essential nutrients. Here are some of the health benefits of adding healthy smoothies to your diet!

1. Smoothies may provide essential nutrients

Smoothies are important for muscle building because they offer a simple and quick way to pack in the essential nutrients in a mix of protein, essential vitamins, and minerals. With ingredients like fruits, vegetables, protein powder, and healthy fats blended together, smoothies provide a convenient and easily digestible source of nutrition, which is crucial for supporting muscle growth and repair, says clinical nutritionist Neelima Bhist.

smoothies for muscle building
Smoothies are a great source of nutrition. Add them into your diet to help build stronger muscles. Image courtesy: Shutterstock

2. Smoothies are versatile

The recipes of smoothies are a dime a dozen. Even if you do not like a recipe, you can tweak the ingredients to make the output as per your taste and preferences. In short, smoothies are customizable, so you can tailor them to your specific dietary needs and taste preferences.

3. Smoothies keep you hydrated

Smoothies can help keep you hydrated and well-fed all through the day, especially when made with ingredients like coconut water, water, or almond milk. Proper hydration is vital for muscle function and recovery.

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So, if you are an on-the-go kind of person, you can finish making smoothies in a matter of minutes and stay on point with your workouts without worrying about meeting your nutrition standards.

4. Keep your body well-fed for long

By incorporating smoothies into your diet, whether as a pre-or post-workout snack or meal replacement, you can ensure you are fueling your body with the nutrients it needs to build and maintain muscle mass effectively, says the expert.

Also read: Diabetes-friendly smoothies: 4 healthy recipes for your taste buds

6 easy-to-make smoothie recipes for muscle-building

Check out some quick smoothie recipes that help you stay ahead in your nutrition game and also aid in muscle building.

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Smoothies for muscle building
Here are some expert-shared smoothie recipes for muscle building!

1. Protein powerhouse smoothie

Ingredients:

• 1 scoop whey protein powder
• 1 medium banana
• ½ cup Greek yoghurt
• 1 tablespoon almond butter
• 1 cup spinach
• 1 cup of almond milk

Blend until the mix becomes smooth.

2. Berry Blast muscle builder

Ingredients:

• ½ cup of mixed berries (strawberries, blueberries, raspberries, etc)
• 1 scoop vanilla protein powder
• ¼ cup oats
• 1 tablespoon of chia seeds
• 1 cup of spinach
• 1 cup of almond milk

Blend until the mix becomes smooth.

3. Chocolate peanut butter muscle fuel

Ingredients:

• 1 scoop of chocolate protein powder
• 1 medium banana
• 1 tablespoon of peanut butter
• 1 cup of spinach
• 1 cup of almond milk

Blend until the mix becomes smooth.

4. Bahama bro

Ingredients:

• 1 ½ cups frozen pineapple
• 4 ice cubes
• ½ cup freshly squeezed orange juice
• ¼ cup coconut milk
• ¼ cup pomegranate juice
• 2 scoops vanilla whey powder

Put all the ingredients in a blender, and blend until smooth.

5. Peanut butter banana protein smoothie

Ingredients:

• 1 banana
• 2 tablespoons peanut butter
• 1 scoop protein powder
• 1 tablespoon flaxseeds
• 1 cup unsweetened coconut milk

Put all the ingredients in a blender, and blend until smooth.

6. Tropical mango smoothie

Ingredients:

• 1 cup frozen mango chunks
• ½ banana
• ½ cup pineapple chunks
• ½ cup Greek yogurt
• 1 tablespoon honey (optional)
• ½ cup coconut water

Put all the ingredients in a blender, and blend until smooth.

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About the Author

After testing her skill-set in the field of management and marketing, Purvi Kalra is exploring the world of turning thoughts to words. Her penchant for writing stems for being an avid reader all her life. Her work drives her to be better every day. ...Read More

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