Building muscles is quite a complicated process to achieve. Gym sessions and lifting heavy weights are less effective if you’re not eating the right types of food that can help in building your muscles. To get in good shape, you need to have a healthy and balanced diet with the right amount of calories, fats, and most importantly protein because muscles are made up of proteins like actin and myosin. 

To get your daily dose of protein, you need to add fruits and vegetables to your diet. Protein shakes are a good way to get proper nourishment. Here are some easy recipes for wholesome shakes:

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Peach Protein Shake

If you want more defined muscles, peaches will definitely help you out. For building up muscles, you must incorporate a diet rich in protein. Sadly, protein-rich foods can shift the pH of your blood towards more acidic that will result in muscle soreness. 

To counter this effect, eat fruits that have high potassium content because potassium makes the blood pH more alkaline. This is why the potassium-dense peaches will make your muscles more prominent.

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The ingredients for this luscious shake are: 

• Sliced frozen peaches
• Protein powder
• Honey (for adding sweetness, optional)
• Skimmed milk
•  Ice cubes

 Put all the ingredients in a blender and blend. You can serve it in glass bottles manufactured in China and ditch your morning coffee for this peachy delight.

Banana Protein Shake

Bananas are a rich source of carbohydrates and proteins that are required for building up the muscles. The nutrients in bananas, like manganese and vitamin B6, help in the metabolism of proteins, which contributes to muscle development. Potassium is an electrolyte that will help in reducing post-work-out cramps. A banana protein shake is a good choice to kick-start your day if you’re into muscle building. This shake contains all the goodness that you need after a gym session. 

The ingredients required for making this super easy shake are:

•  Bananas
•  Milk protein
•  Honey

Blend all the ingredients all together and enjoy this healthy drink.

Strawberry Protein Shake

Muscle building and muscle health go hand in hand because you can never build muscles if you feel pain all over your body when working out. So before going to the gym, have a glass of strawberry protein shake because strawberries are effective in maintaining muscle health.

Strawberries contain flavonoids and antioxidants. The antioxidants prevent the cells from damaging and also help in reducing body pain. Moreover, strawberries are loaded with vitamin C and fiber, both of which are important in building body mass.

For making this absolutely delicious shake you’ll need:

•  Almond milk
•  Vanilla protein powder
•  Honey
•  Frozen strawberries
•  Greek yogurt (optional)
•  Ice cubes depending on how chilled you want your shake to be 

Blend and enjoy this nutritious pre-workout drink!

Oatmeal Raisin Cookie Protein Shake

Enriched with complex carbohydrates, iron, and niacin, oatmeal is a good energy source for the body. While working out, the body’s oxygen demand increases. Iron in oatmeal helps in fulfilling this demand by supplying abundant oxygen to the muscles. Niacin helps in converting the carbohydrates to energy and also helps the body to utilize the protein.

Raisins contain anti-oxidants like estrogen-inhibitor resveratrol and testosterone-boosting mineral boron that help in reducing muscle breakdown and promote building up of muscular mass.

Considering the nutritional facts of both oatmeal and raisins, this shake is extremely healthy to have in breakfast. For making this incredibly delicious shake you’ll need:

•  Oatmeal
•  Raisins
•  Almond milk (unsweetened)
•  Banana 
•  Ground cinnamon
•  Brownie rice protein powder
•  Ice

Blend all the ingredients and your heavenly shake will be ready to drink. 

Source:http://www.jessiebeemine.com/healthy-recipes/smoothies/fall-smoothie-collection/oatmeal-raisin-cookie-smoothie/

Green Protein Shake

For decades, we have known that spinach is a good source of calcium and iron. However, recent studies confirm that this green leafy vegetable is also rich in protein. Along with this, it has a high content of glutamine amino acid which is responsible for protein synthesis. More protein means more body strength.

If you’re thinking that this is just going to be a gross concoction of milk and spinach, you are wrong because you can add any fruit you like to make it tasty. Ingredients for this flavorful shake are:

• Almond milk (unsweetened)
• Banana – Or any fresh fruit of choice
• Mango Chunks (frozen) – Or any frozen fruit of choice
• Pumpkin seeds
• Protein powder 
• Water

Combine all the ingredients and blend. Your taste buds will thank you!

Conclusion

For developing muscles, both food and exercise are important. If you’re lacking one, then you’re not doing it right. Now you know that fruits, vegetables, and cereals are highly enriched with nutrients and how you can use them to make healthy smoothies.

So instead of going for potentially-harmful supplements for muscle building, you can get your dream body by making protein shakes your best friend and a part of your daily morning routine.