Protein shakes can help people gain weight easily and are most effective when drunk shortly after a workout.

At present, taking care of our body is something very common in society. The number of people who exercise and lead healthy lives has increased. Some do it for fashion, for health, to increase their self-esteem, to distract the mind or because they are born athletes.

Either way, regular exercise will greatly benefit them. Various scientific investigations have shown that people who practice some type of sport or physical activity have a lower rate of vascular diseases, among others. In addition, physical training stimulates the production of endorphins, the hormone of happiness.

Protein benefits for the body

As you can see, the benefits of a fitness life are many, but to achieve good physical performance, you have to eat a very adequate diet. Based mainly on proteins of plant and animal origin. They will provide the necessary energy to be a great athlete. Among the most outstanding characteristics of proteins, we have:

  • The foods of daily intake should be part of it.
  • There are proteins of vegetable and animal origin.
  • They give the body the necessary energy.
  • They increase general performance when training.
  • They increase muscle hypertrophy.
  • They promote muscle recovery.
  • They give a feeling of satiety when consuming them.

Protein shakes to make at home

In the market there are several supplements based on soy protein, milk, among others. These are very powerful but very expensive. That is why in this article we recommend 5 natural protein shakes that are easy to make  and very low cost.

Protein shakes can help a person gain weight easily and efficiently. A shake is most effective in helping to build muscle if it is drunk shortly after a workout.

1. Milk, eggs and cinnamon shake:

The first protein recipe will be one of the most complete to provide the necessary protein dose to your body . Milk is very rich in calcium, fatty acids and vitamins. Eggs are the leading food for increasing protein levels in muscle and blood. Finally, cinnamon will give you a very appropriate vasodilation for the development of your muscles.

Mix a glass of milk, 3 egg whites, and 2 tablespoons of ground cinnamon. Let it beat for a few minutes and consume 3 glasses a day until you see results.

2. Oatmeal, banana and almond smoothie:

Oatmeal is a complex carbohydrate that intensely nourishes the muscles. For their part, bananas have a high dose of potassium, which will keep your muscular system active. Almonds are a source of essential fatty acids for proper muscle health. Mix 3 ripe bananas, 2 tablespoons of oatmeal and 5 almonds with a glass of drinking water. Consume a glass daily before training. If your weight is very low you can double the dose.

3. Sweet potato, egg and walnut smoothie:

The sweet potato is a low glycemic carbohydrate, it will give the necessary dose of energy to your body. The egg contains protein of animal origin that is transformed into energy. Finally, walnuts are a source of antioxidants and essential fatty acids. Make this energy shake by mixing a sweet potato, 2 egg whites, and a handful of walnuts. To emulsify, add a glass of water. Blend for 10 minutes and serve a glass daily for 2 months.

4. Quinoa, Strawberry and Chocolate Smoothie:

All the ingredients in this shake are natural and without side effects. Quinoa is a vegetable protein with vitamins and minerals. Strawberries are red fruits with a high amount of vitamin C and antioxidants. Finally, the chocolate will provide you with the glucose that your body requires to train.

Mix a cup of quinoa, 5 strawberries and a half bar of dark chocolate. Consume 3 glasses of this nutritious shake daily for 2 months.

5. Yogurt, mango and flaxseed smoothie:

Yogurt is a dairy by-product with a lot of protein. It also has probiotics very necessary for body health. Mango is a tropical fruit with many vitamins and minerals. Finally, flaxseed will give you the omega 3 you need for proper muscle health.

Pour half a cup of yogurt, 3 mango slices and 2 tablespoons of ground flaxseed into your blender. Mix for 5 minutes and sweeten with honey and cinnamon. Serve with enough ice 2 glasses a day for a month.


  • Train at least 3 times a week.
  • Eat a balanced diet with all the food groups.
  • Drink 8 glasses of water daily.
  • Sleep the 8 hours a day that your body needs.
  • Do not consume alcohol or cigarettes.
  • Lead a stress-free life.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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