When you want to build muscle, you need a diet that will support it. There’s no need to take steroids and stock up on bulks of protein powders. While some protein powder can help, you can get your protein from many other sources. It’s completely up to you how you want to gain it.
Protein is the important nutrient out of all for muscle building. The protein breaks down to help strengthen the tissue within the muscles. It aids in the repair and recovery period. You won’t just repair the tissues but build them stronger and bigger than before. The building of muscles is also not superficial. You do get extra strength in your arms, legs, and rest of your body.
Green smoothies are an excellent way to improve your health and strength. You can get all the nutrients straight into your body. There is little digesting needed, meaning the nutrients are easier to absorb within the intestines. Your muscles (and the rest of your body) will gain more of the necessary nutrients to help them grow, build, and strengthen.
You just need the best green smoothies. Here are the ones that you want to add to your weekly routine.
There is only one post-workout smoothie you need. The great thing about this recipe is that you can constantly change up the ingredients. You just need to make sure you get the right type of ingredients.
You’ll want to get a liquid into your smoothie. Filter water, coconut water, or milk will be the best option. However, you can add some yogurt instead.
This recipe involves just five ingredients bases. We’ll then go on the type of ingredients you should add the types.
- 2 cups of leafy greens
- 1 cup of water/milk
- 2 cups of two different fruits (two ingredients)
- 2-5tbsp of seeds or nuts
- Put everything together in your blender and blitz until smooth
You can add more fruit if you’d like, but less is more when it comes to green smoothies. You want to choose fruits that will balance out the bitterness of the leafy greens, especially if you opt for collards or kale! Try to keep the stems from the leafy greens, as they include nutrients that are essential for building your muscles and improving your overall health.
If you want to give your smoothie more of a protein punch, add in some protein powder. Instead of the seeds and nuts, you can use nut butter. These will help to add a bit of creaminess to your smoothie, especially if you use water instead of milk.
Want to make your smoothie extra cold? Use frozen fruit rather than the stuff stored in the fridge. This will help you keep your fruits for longer since they can last weeks in the freezer! You can also add ice if your blender copes with the chunks.
Use the smoothie after your workout. The fruit will break down to give you the healthy carbs you need. You’ll get a boost of energy that is sustained. Your body will have used up extra energy during your workout, so needs replenishing to help with the muscle building and repair. The nut butter and milk (if using) will help to add protein to your smoothie.
Meanwhile, the dark leafy greens will add all the other nutrients you need. You’ll get the calcium, iron, antioxidants, magnesium, and more. These nutrients will give you more energy, build your bones, and help with the recovery process afterward. When your body works in harmony, you’ll get stronger and larger muscles.
Within the five ingredients, you have a little free rein. Don’t worry, because we’ll help you get only be best ingredients for the post-workout green smoothie.
Kale or spinach is the best leafy greens. When you stock up on leafy greens, look out for spinach and kale. Both are powerhouses when it comes to nutrients. They’re known as superfoods for a reason!
You’ll get iron, calcium, and much more in just one serving. There are debates over which green is better for you, but honestly, either one will work out. Spinach tends to have a less bitter taste to kale, so it often favored the most, but kale tends to have more iron and calcium.
Kale is also packed with a little more protein than spinach. You’ll remain fuller for longer without consuming a lot of calories. If you want to get rid of some of the bitterness, get rid of the stems. However, you’ll find you don’t get as many nutrients as you could have done.
You can get some benefits from collards, spring greens, and other dark leafy greens but kale and spinach are the best for the base of your smoothies.
Milk and Greek yogurt are good protein sources. Remember that it’s all about the protein. That’s why you want to choose a liquid that is going to help support your protein and energy needs. Milk and Greek yogurt are by far the best liquids for your protein sources. They are full proteins, meaning they have all the amino acids that you need within one serving.
When opting for either, look for the full fat and plain versions. Adding any flavors will just add unnecessary sugars. Light versions can also strip out some of the proteins! Yes, there will be extra calories, but the rest of your smoothie will be low, so it will all balance out.
The downside is the lactose. Not everyone can handle the natural sugars in milk and Greek yogurt. And they are animal products, which aren’t great if you want to follow a vegan lifestyle.
So, what are your options? Well, almond and coconut milk are good alternatives. They’re regularly used now to replace milk alternatives, and not just by those following a vegan lifestyle. They’re excellent for dieters as they are lower in calories, don’t have the natural sugars, and still have plenty of protein and calcium.
You can also choose soy milk if you’re allergic to nuts. Soy beans are full proteins, so you don’t lose out on the amino acids.
With all the options above, you get a creamy smoothie. This is something that water will miss.
Coconut water for the electrolytes. If you don’t want any milky bases, you can add a different liquid. While normal water is good, coconut water is better. This is packed with minerals that turn into electrolytes within your body. They will add far more benefit to your energy levels after your workout.
When you sweat, you will lose minerals that help with the replenishing of energy. You can struggle with your health if you don’t replenish them and will suffer more muscle cramps. Coconut water will put them back into your body, making it a worthy addition to your green smoothie.
Coconut milk offers some of the same benefits, but it’s not as good. Mineral water can help, but it’s not as good as coconut water.
Choose a sweet citrus/acidic based fruit. Look out for fruits that are citrusy or acidic. These can include oranges, lemons, and even pineapples. There are a few reasons for this.