Muscle building smoothie
First we’ll list the muscle building recipe ingredients and then we’ll get into the benefits of each.
Muscle building smoothie Ingredients:
- 2 cups whole milk
- 1 helping of chocolate protein shake
- ½ a banana
- 2 tablespoons peanut butter
- 1 cup cherries
- Kiwi fruit
- 1 tablespoon of honey.
Whole milk
Whole milk is important for testosterone because testosterone is made from healthy saturated fats. And there is plenty of saturated fat in whole milk.
Testosterone has the effect of increasing our growth hormone levels, such that exercise is more likely to build muscle mass.
Protein shake
Protein shakes are a source of amino acids that are well absorbed by the body. Increases in amino acid levels are associated with increases in muscle synthesis, especially when combined with resistance training. We will normally use a whey protein.
Banana
Bananas are very dense in carbs. They will help rebuild glycogen levels in the muscles and help prevent muscle breakdown. They are also rich in potassium, which is an electrolyte helpful for muscle contraction.
Peanut butter
Peanut butter is here in part to provide an additional source of protein, so that the testosterone can put it to work building muscle.
Honey
Honey is perfect for providing energy both slowly and quickly. This is because its fructose and sucrose are absorbed into the bloodstream at different rates. Muscle building requires energy. And the sugar from the honey in the smoothie will restore glycogen to the muscles.
Cherries
As well as being a great source of vitamin C and an excellent antioxidant.
Cherry juice also seems to improve the recovery of muscle strength after a workout.
Kiwi fruit
Kiwi fruit is carefully chosen for its synergistic effect with the peanut butter and the banana.
Within these three ingredients there are ample sources of zinc, magnesium and vitamin B6. These are the very same ingredients that make up the popular supplement ZMA.
ZMA is a supplement used by athletes to encourage muscle growth, deeper sleep, and also to produce more testosterone.
A bedtime smoothie too
You can also drink this smoothie just before bed. This will give you another anabolic window in which you can gain muscle growth. But in this case use a casein protein instead of whey. Casein releases protein much more slowly, which makes for a steady supply of energy during the course of sleep.
Smoothie equipment
You can’t make a good muscle building smoothie without the right equipment. So here are some things to have on hand. Make sure you have sharp knives for cutting, a good cutting board, and the following.