{"id":47574,"date":"2022-11-23T17:12:50","date_gmt":"2022-11-23T17:12:50","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47574"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"protein-shakes-for-muscle-gain","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/","title":{"rendered":"Protein Shakes For Muscle Gain: Why They Work, And How To Make Your Own At Home"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#What_Role_Does_Protein_Play_In_Muscle_Growth\" >What Role Does Protein Play In Muscle Growth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#What_Are_The_Best_Sources_Of_Protein_For_Muscle_Gain\" >What Are The Best Sources Of Protein For Muscle Gain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#What_Are_Protein_Shakes\" >What Are Protein Shakes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#What_About_Protein_Powders\" >What About Protein Powders?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Whey_Protein\" >Whey Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Casein_Protein\" >Casein Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Soy_Protein\" >Soy Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Brown_Rice_Protein\" >Brown Rice Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Pea_Protein\" >Pea Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Hemp_Protein\" >Hemp Protein<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Are_Homemade_Protein_Shakes_Effective\" >Are Homemade Protein Shakes Effective?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#How_Can_I_Make_A_Protein_Shake_Without_Protein_Powder\" >How Can I Make A Protein Shake Without Protein Powder?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Is_It_Cheaper_To_Make_Your_Own_Protein_Shakes\" >Is It Cheaper To Make Your Own Protein Shakes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#How_Do_I_Make_My_Own_Protein_Shake\" >How Do I Make My Own Protein Shake?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#6_Of_The_Best_Homemade_Protein_Shakes_For_Muscle_Gain\" >6 Of The Best Homemade Protein Shakes For Muscle Gain<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Superfood_Protein_Shake_7\" >Superfood Protein Shake (7)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Ingredients\" >Ingredients:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Instructions\" >Instructions:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Oatmeal_Apple_Protein_Shake_1\" >Oatmeal Apple Protein Shake (1)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Ingredients-2\" >Ingredients:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Instructions-2\" >Instructions:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Strawberry_Ricotta_Protein_Shake_3\" >Strawberry Ricotta Protein Shake (3)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Ingredients-3\" >Ingredients:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Instructions-3\" >Instructions:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Green_Tofu_Protein_Shake_3\" >Green Tofu Protein Shake (3)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Ingredients-4\" >Ingredients:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Instructions-4\" >Instructions:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Triple_Berry_Protein_Shake_8\" >Triple Berry Protein Shake (8)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Ingredients-5\" >Ingredients:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Instructions-5\" >Instructions:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Banana_Ragi_And_Chia_Seed_Shake_1\" >Banana, Ragi And Chia Seed Shake (1)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Ingredients-6\" >Ingredients:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Instructions-6\" >Instructions:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">After some time of lifting weights and not seeing the results you want, it&#8217;s easy to get frustrated. You&#8217;re putting in the work, but your muscles just aren&#8217;t growing like they should be. At this point, you might want to consider protein shakes. <\/span><span style=\"font-weight: 400;\">Protein shakes are not just a trendy food choice for athletes and bodybuilders. They&#8217;re a convenient, easy way to get the extra protein your body needs to build muscle. <\/span><span style=\"font-weight: 400;\">Research has shown that a high-protein diet can help you build muscle, even if you&#8217;re not lifting weights regularly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). It can be tough to get enough protein from food alone, that\u2019s where shakes give your body a much-needed boost. <\/span><span style=\"font-weight: 400;\">If you&#8217;re looking to add protein shakes to your muscle-building routine, there are a few things you must know. We&#8217;ll answer all your questions, from what kind of protein to use, to how to make your own shakes at home.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1442&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ProteinShakes\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Role_Does_Protein_Play_In_Muscle_Growth\"><\/span><strong>What Role Does Protein Play In Muscle Growth?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Protein is a key player in muscle growth. When you work out, you&#8221; damage&#8221; your muscles. This may sound like a bad thing, but it&#8217;s actually a <a href=\"https:\/\/betterme.world\/articles\/brown-rice-protein\/\">good thing<\/a>. The &#8220;damage&#8221; allows your muscles to grow back stronger than before.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A microscopic look at your muscles will show that they are made up of long, thin fibers.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you work out, these fibers break apart. Then, over the next few days or weeks, your body repairs and strengthens the muscles by building new protein fibers. The efficiency of this process (often called muscle protein synthesis), is determined by the amount of protein you eat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5401959\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don&#8217;t consume enough protein, your body will have a harder time repairing and strengthening your muscles after a workout. This means that you&#8217;ll see less results from your efforts in the gym.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, if you consume too much <a href=\"https:\/\/betterme.world\/articles\/crispy-tofu-recipes\/\">protein<\/a>, your body will simply excrete the excess. This is why it&#8217;s important to find the right balance. Most experts recommend that people who are trying to build muscle should consume 0.7-1 grams of protein per pound of body weight (<\/span><a href=\"https:\/\/blog.nasm.org\/nutrition\/how-much-protein-should-you-eat-per-day-for-weight-loss\"><span style=\"font-weight: 400;\">c<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Best_Sources_Of_Protein_For_Muscle_Gain\"><\/span><strong>What Are The Best Sources Of Protein For Muscle Gain?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many different sources of protein, but some are better than others when it comes to building muscle. The best sources of protein for muscle growth are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red meat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These foods are all high in protein and also contain other nutrients that are essential for muscle growth, such as iron and vitamin B12. If you&#8217;re not getting enough <a href=\"https:\/\/betterme.world\/articles\/1700-calorie-meal-plan-high-protein\/\">protein<\/a> from your diet, protein supplements can help you bridge the gap.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/protein-blueberry-pancakes\/\"><i>The Best Protein Blueberry Pancakes Recipes For Hitting Your Macros Goals<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Protein_Shakes\"><\/span><strong>What Are Protein Shakes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Protein shakes are a type of protein supplement. They&#8217;re typically made with milk or water and contain a mix of proteins, carbohydrates, and sometimes other nutrients like vitamins, minerals, and fiber.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein shakes come in powder form, which you can then mix with milk or water to make a shake. They&#8217;re usually consumed before or after a workout, but can also be consumed throughout the day as a snack or meal replacement.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1442&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ProteinShakes\"><img decoding=\"async\" class=\"aligncenter wp-image-47229 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207674-1024x576.png\" alt=\"protein shakes for muscle gain\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207674.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207674-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207674.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207674-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207674.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_About_Protein_Powders\"><\/span><strong>What About Protein Powders?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most fitness enthusiasts are faced with a dilemma: macros vs overall calorie consumption.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While they want to eat more <a href=\"https:\/\/betterme.world\/articles\/vegan-protein-shakes-for-weight-loss\/\">protein<\/a>, they are equally mindful of the calorie implications. This is where protein powders come into play, as they are an easy way to boost your protein intake without having to eat more food.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein powders are a concentrated source of protein that has been isolated from whole foods. In that they come in many different forms, we&#8217;ll go over each one along with its pros and cons:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Whey_Protein\"><\/span><strong>Whey Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The most popular type of <a href=\"https:\/\/betterme.world\/articles\/difference-between-complete-and-incomplete-proteins\/\">protein powder<\/a>. It&#8217;s made from cow&#8217;s milk and is a byproduct of cheese production. Whey is quick-digesting, which means it&#8217;s great for post-workout recovery. However, some people are allergic to dairy and may not be able to tolerate whey.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Casein_Protein\"><\/span><strong>Casein Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s also made from cow&#8217;s milk, but it is digested more slowly than whey. This makes it a great choice for a bedtime snack or before going to bed. People with allergies to dairy may also be allergic to casein.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Soy_Protein\"><\/span><strong>Soy Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s made from soybeans and is a good choice for vegetarians or vegans. Soy is a complete plant protein, which means it contains all the essential amino acids.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, some people avoid soy because it contains phytoestrogens, which are plant-based estrogen (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/soy\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). The controversy surrounding soy and its effects on hormone levels is still being debated.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Brown_Rice_Protein\"><\/span><strong>Brown Rice Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s made from brown rice and is another <a href=\"https:\/\/betterme.world\/articles\/mycoprotein\/\">good choice<\/a> for vegetarians or vegans. Brown rice protein is a complete plant protein and is also high in fiber.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pea_Protein\"><\/span><strong>Pea Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s made from yellow peas and is another good choice for vegetarians or vegans. Pea protein is a complete plant protein and is also high in iron.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hemp_Protein\"><\/span><strong>Hemp Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s made from hemp seeds and is another good choice for vegetarians or vegans. Hemp protein is a complete plant protein and is also high in omega-3 fatty acids.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1442&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ProteinShakes\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1442&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ProteinShakes\"><img decoding=\"async\" class=\"aligncenter wp-image-47192 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207646-1024x576.png\" alt=\"protein shakes for muscle gain\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207646.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207646-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207646.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207646-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207646.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Homemade_Protein_Shakes_Effective\"><\/span><strong>Are Homemade Protein Shakes Effective?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, homemade <a href=\"https:\/\/betterme.world\/articles\/easy-ways-to-get-more-protein\/\">protein<\/a> shakes can be just as effective as store-bought ones. The main difference is that you&#8217;ll need to be more careful about the ingredients you use and make sure you&#8217;re using a high-quality protein powder.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A common concern about store-bought protein shakes is that they may contain harmful additives and sweeteners. Dishonest companies may also add fillers to their protein powders to cut costs. However, you can avoid this by making your own protein shakes at home.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Make_A_Protein_Shake_Without_Protein_Powder\"><\/span><strong>How Can I Make A Protein Shake Without Protein Powder?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you want a more food-based option, have digestive issues, or are out of protein powder, there are a few other options you can use to make a protein shake. These include using milk or milk products, soy products, nuts or nut butters, seeds, or legumes.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Cheaper_To_Make_Your_Own_Protein_Shakes\"><\/span><strong>Is It Cheaper To Make Your Own Protein Shakes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It depends. If you&#8217;re using high-quality <a href=\"https:\/\/betterme.world\/articles\/dairy-free-protein-powder\/\">protein<\/a> powder, it&#8217;s likely that store-bought shakes will be cheaper.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you&#8217;re using a more budget-friendly protein powder or making your own shakes with whole foods, it&#8217;s likely that homemade shakes will be cheaper.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can further reduce the cost of making your homemade protein shake by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Buying ingredients in bulk<\/b><span style=\"font-weight: 400;\"> &#8211; this is especially helpful if you often use the same ingredients in your shakes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Making larger batches <\/b><span style=\"font-weight: 400;\">&#8211; this will help you save time in the long run and can be helpful if you have a busy schedule.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Buying in-season fruits and vegetables<\/b><span style=\"font-weight: 400;\"> &#8211; this will help you get the freshest ingredients at the best price.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Buying frozen fruits and vegetables<\/b><span style=\"font-weight: 400;\"> &#8211; this is a great way to get fresh ingredients without them going bad before you have a chance to use them.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1442&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ProteinShakes\"><img decoding=\"async\" class=\"aligncenter wp-image-47188 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207792-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207792.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207792-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207792.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207792-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207792.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Make_My_Own_Protein_Shake\"><\/span><strong>How Do I Make My Own Protein Shake?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few things you&#8217;ll need:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A protein base <\/b><span style=\"font-weight: 400;\">&#8211;\u00a0 this can be whey, casein, soy, brown rice, pea, or hemp protein powder. It can also be food-based like milk, yogurt, or cottage cheese.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A liquid<\/b><span style=\"font-weight: 400;\"> &#8211; this can be water, cows milk, or plant-based milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A sweetener<\/b><span style=\"font-weight: 400;\"> &#8211; this is optional but can make your shake taste more delicious. You can use honey, agave nectar, or stevia.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flavoring<\/b><span style=\"font-weight: 400;\"> &#8211; this is also optional but can be used to add more flavor to your shake. Vanilla extract, chocolate extract, or fruit juice are all good options.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Filling <\/b><span style=\"font-weight: 400;\">&#8211; this is optional but can help add more volume to your shake. You can use oats, chia seeds, or flaxseeds. Other whole foods like fruits or vegetables can also be used, but keep in mind that they will add more calories to your shake.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A good blender<\/b><span style=\"font-weight: 400;\"> &#8211; this is necessary to mix all the ingredients together and create a smooth shake.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/pea-protein-vs-whey\/\"><i>Pea Protein Vs Whey: Which Is Better For Muscle Building, Weight Loss And Overall Health?<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_Of_The_Best_Homemade_Protein_Shakes_For_Muscle_Gain\"><\/span><strong>6 Of The Best Homemade Protein Shakes For Muscle Gain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We&#8217;ve rounded up 6 of the best homemade protein shakes for muscle gain. These recipes are quick and easy to make, and they&#8217;re packed with nutrients that will help you build muscle.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Superfood_Protein_Shake_7\"><\/span><strong>Superfood Protein Shake (<a href=\"https:\/\/fitfoodiefinds.com\/superfood-protein-smoothie\/#wprm-recipe-container-70677\">7<\/a>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Superfoods are nutrient-rich foods that are rich in antioxidants, vitamins, and minerals. This shake is packed with superfoods like kale, blueberries, and flaxseeds, and it&#8217;s quite delicious.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Ingredients\"><\/span><strong>Ingredients:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup frozen sliced bananas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup frozen blueberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup fresh kale packed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 Medjool dates pitted<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tablespoon ground flaxseed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 large frozen cauliflower florets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup chocolate protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1.5 tablespoons cocoa powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups unsweetened almond milk* or more to taste<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Instructions\"><\/span><strong>Instructions:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add all ingredients to a blender and blend until smooth.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If the shake is too thick, add more milk until it reaches the desired consistency.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional information: <\/b><span style=\"font-weight: 400;\">Calories: 263kcal, Carbohydrates: 56g, Protein: 7g, Fat: 4g, Fiber: 11g, Sugar: 35g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This recipe is courtesy of <\/span><a href=\"https:\/\/fitfoodiefinds.com\/superfood-protein-smoothie\/#wprm-recipe-container-70677\"><span style=\"font-weight: 400;\">fitfoodiefinds.com<\/span><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1442&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ProteinShakes\"><img decoding=\"async\" class=\"aligncenter wp-image-47193 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207647-1024x576.png\" alt=\"protein shakes for muscle gain\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207647.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207647-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207647.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207647-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207647.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Oatmeal_Apple_Protein_Shake_1\"><\/span><strong>Oatmeal Apple Protein Shake (<a href=\"https:\/\/www.stylecraze.com\/articles\/healthy-homemade-protein-shake-recipes\/\">1<\/a>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Oatmeal and apple come together to create a warm and filling protein shake that&#8217;s perfect for fall. This shake is made with oatmeal, ripe apples and almond butter.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Ingredients-2\"><\/span><strong>Ingredients:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 tablespoons oatmeal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 peeled and chopped apple<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 tablespoons almond butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cocoa powder<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Instructions-2\"><\/span><strong>Instructions:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a high-speed blender, blend all ingredients except cocoa powder until smooth.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add cocoa powder to taste and blend again.<\/span><\/li>\n<\/ol>\n<p><b>Nutrition information: <\/b><span style=\"font-weight: 400;\">Protein: 21.48 grams\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This recipe is courtesy of <\/span><a href=\"https:\/\/www.stylecraze.com\/articles\/healthy-homemade-protein-shake-recipes\/\"><span style=\"font-weight: 400;\">stylecraze.com<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Strawberry_Ricotta_Protein_Shake_3\"><\/span><strong>Strawberry Ricotta Protein Shake (<a href=\"https:\/\/www.healthline.com\/nutrition\/protein-shake-without-protein-powder\">3<\/a>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ricotta cheese is an unlikely but excellent addition to this strawberry protein shake. The ricotta adds creaminess and a boost of protein, while the strawberries add sweetness and flavor. This shake is also packed with healthy fats and fiber.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Ingredients-3\"><\/span><strong>Ingredients:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup (150 grams) of frozen strawberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3\/4 cup (160 grams) of ricotta cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 teaspoons (14 grams) of honey or maple syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 teaspoon (3 grams) of vanilla extract<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3\/4 cup (180 mL) of cow\u2019s milk (or milk of choice)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Instructions-3\"><\/span><strong>Instructions:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add all ingredients to a blender and blend until smooth.<\/span><\/li>\n<\/ol>\n<p><b>Nutrition information: <\/b><span style=\"font-weight: 400;\">Protein: 19 grams\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This recipe is courtesy of <\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/protein-shake-without-protein-powder\"><span style=\"font-weight: 400;\">healthline.com<\/span><\/a><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1442&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ProteinShakes\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1442&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ProteinShakes\"><img decoding=\"async\" class=\"aligncenter wp-image-47191 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207645-1024x576.png\" alt=\"protein shakes for muscle gain\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207645.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207645-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207645.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207645-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207645.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Green_Tofu_Protein_Shake_3\"><\/span><strong>Green Tofu Protein Shake (<a href=\"https:\/\/www.healthline.com\/nutrition\/protein-shake-without-protein-powder\">3<\/a>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another unlikely but excellent addition to a protein shake is tofu. Tofu is a great source of vegan protein, and it gives this shake a lovely creamy texture. Paired with frozen peas and spinach, this shake is packed with nutrients and flavor.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Ingredients-4\"><\/span><strong>Ingredients:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup (140 grams) of frozen peas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup (30 grams) of spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup (70 grams) of frozen mango<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8 ounces (250 grams) of silken tofu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 teaspoon (7 grams) of honey or maple syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup (240 mL) of cow\u2019s or plain soy milk, plus more to thin<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Instructions-4\"><\/span><strong>Instructions:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add all ingredients to a blender and blend until smooth.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If the shake is too thick, add more milk until it reaches the desired consistency.<\/span><\/li>\n<\/ol>\n<p><b>Nutrition information:<\/b><span style=\"font-weight: 400;\"> Protein: 41 grams<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This recipe is courtesy of <\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/protein-shake-without-protein-powder\"><span style=\"font-weight: 400;\">healthline.com<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Triple_Berry_Protein_Shake_8\"><\/span><strong>Triple Berry Protein Shake (<a href=\"https:\/\/fitfoodiefinds.com\/triple-berry-protein-smoothie\/#wprm-recipe-container-68936\">8<\/a>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Berries are loved by many for their sweetness and antioxidants, so it\u2019s no surprise that they make their way into this protein shake. This particular recipe uses a mix of raspberries, blackberries and blueberries, but feel free to use whatever berries you have on hand.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Ingredients-5\"><\/span><strong>Ingredients:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1.5 cups frozen triple berry mix<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 medium frozen banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 tablespoon chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 cup vanilla protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1.25 cups unsweetened almond milk<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Instructions-5\"><\/span><strong>Instructions:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add all ingredients to a blender and blend until smooth.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional information: <\/b><span style=\"font-weight: 400;\">Fat: 3g, Carbs: 32g, Protein: 12g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This recipe is courtesy of <\/span><a href=\"https:\/\/fitfoodiefinds.com\/triple-berry-protein-smoothie\/#wprm-recipe-container-68936\"><span style=\"font-weight: 400;\">fitfoodiefinds.com<\/span><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1442&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ProteinShakes\"><img decoding=\"async\" class=\"aligncenter wp-image-47184 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207796-1024x576.png\" alt=\"protein shakes for muscle gain\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207796.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207796-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207796.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207796-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207796.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Banana_Ragi_And_Chia_Seed_Shake_1\"><\/span><strong>Banana, Ragi And Chia Seed Shake (<a href=\"https:\/\/www.stylecraze.com\/articles\/healthy-homemade-protein-shake-recipes\/\">1<\/a>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ragi is a type of flour made from millet. It&#8217;s a popular ingredient in Indian cooking, and it has a nutty taste. Chia seeds are a popular superfood known for their high nutrient content. When paired with banana and milk, they make a delicious and filling protein shake.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Ingredients-6\"><\/span><strong>Ingredients:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 small bananas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 tablespoons sprouted finger millet (ragi) powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6 almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon powdered jaggery<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup warm water<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Instructions-6\"><\/span><strong>Instructions:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a high speed blender, pulse the almonds and chia seeds to form a powder.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the bananas, ragi powder, chia powder, milk and jaggery to the blender and blend until smooth.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the warm water and blend again.\u00a0<\/span><\/li>\n<\/ol>\n<p><b>Nutrition information:<\/b><span style=\"font-weight: 400;\"> Protein: 15.5 grams<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This recipe is courtesy of <\/span><a href=\"https:\/\/www.stylecraze.com\/articles\/healthy-homemade-protein-shake-recipes\/\"><span style=\"font-weight: 400;\">stylecraze.com<\/span><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Using protein shakes for muscle gain is an effective and convenient way to increase your protein intake. However, store-bought shakes can be expensive, and they often contain added sugar and other unhealthy ingredients.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Making your own protein shake at home is a simple and affordable way to ensure you&#8217;re getting all the nutrients you need. Use the recipes above as a starting point, and feel free to experiment with different ingredients to find a shake that you love.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1442&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ProteinShakes\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1442&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ProteinShakes\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>After some time of lifting weights and not seeing the results you want, it&#8217;s easy to get frustrated. You&#8217;re putting in the work, but your muscles just aren&#8217;t growing like they should be. At this point, you might want to consider protein shakes. Protein shakes are not just a trendy food choice for athletes and [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":47575,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[125],"class_list":["post-47574","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Protein Shakes For Muscle Gain: Why They Work, And How To Make Your Own At Home - BetterMe<\/title>\n<meta name=\"description\" content=\"If you&#039;re using \u2605 PROTEIN SHAKES FOR MUSCLE GAIN, \u27a4 you need to make sure you&#039;re getting all the nutrients you need. These recipes are a great starting point.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Protein Shakes For Muscle Gain: Why They Work, And How To Make Your Own At Home\" \/>\n<meta property=\"og:description\" content=\"If you&#039;re using \u2605 PROTEIN SHAKES FOR MUSCLE GAIN, \u27a4 you need to make sure you&#039;re getting all the nutrients you need. These recipes are a great starting point.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_445480702-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fa9f74c295cb7a2ea9332a202c8bd810\"},\"headline\":\"Protein Shakes For Muscle Gain: Why They Work, And How To Make Your Own At Home\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/\"},\"wordCount\":2299,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_445480702-scaled.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">After some time of lifting weights and not seeing the results you want, it's easy to get frustrated. You're putting in the work, but your muscles just aren't growing like they should be. At this point, you might want to consider protein shakes. <\/span><span style=\\\"font-weight: 400;\\\">Protein shakes are not just a trendy food choice for athletes and bodybuilders. They're a convenient, easy way to get the extra protein your body needs to build muscle. <\/span><span style=\\\"font-weight: 400;\\\">Research has shown that a high-protein diet can help you build muscle, even if you're not lifting weights regularly (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). It can be tough to get enough protein from food alone, that\u2019s where shakes give your body a much-needed boost. <\/span><span style=\\\"font-weight: 400;\\\">If you're looking to add protein shakes to your muscle-building routine, there are a few things you must know. We'll answer all your questions, from what kind of protein to use, to how to make your own shakes at home.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Role Does Protein Play In Muscle Growth?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Protein is a key player in muscle growth. When you work out, you\\\" damage\\\" your muscles. This may sound like a bad thing, but it's actually a <a href=\\\"https:\/\/betterme.world\/articles\/brown-rice-protein\/\\\">good thing<\/a>. The \\\"damage\\\" allows your muscles to grow back stronger than before.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A microscopic look at your muscles will show that they are made up of long, thin fibers.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When you work out, these fibers break apart. Then, over the next few days or weeks, your body repairs and strengthens the muscles by building new protein fibers. The efficiency of this process (often called muscle protein synthesis),  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/\",\"url\":\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/\",\"name\":\"Protein Shakes For Muscle Gain: Why They Work, And How To Make Your Own At Home - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_445480702-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"If you're using \u2605 PROTEIN SHAKES FOR MUSCLE GAIN, \u27a4 you need to make sure you're getting all the nutrients you need. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Protein Shakes For Muscle Gain: Why They Work, And How To Make Your Own At Home - BetterMe","description":"If you're using \u2605 PROTEIN SHAKES FOR MUSCLE GAIN, \u27a4 you need to make sure you're getting all the nutrients you need. These recipes are a great starting point.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/","og_locale":"en_US","og_type":"article","og_title":"Protein Shakes For Muscle Gain: Why They Work, And How To Make Your Own At Home","og_description":"If you're using \u2605 PROTEIN SHAKES FOR MUSCLE GAIN, \u27a4 you need to make sure you're getting all the nutrients you need. These recipes are a great starting point.","og_url":"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_445480702-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/fa9f74c295cb7a2ea9332a202c8bd810"},"headline":"Protein Shakes For Muscle Gain: Why They Work, And How To Make Your Own At Home","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/"},"wordCount":2299,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_445480702-scaled.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">After some time of lifting weights and not seeing the results you want, it's easy to get frustrated. You're putting in the work, but your muscles just aren't growing like they should be. At this point, you might want to consider protein shakes. <\/span><span style=\"font-weight: 400;\">Protein shakes are not just a trendy food choice for athletes and bodybuilders. They're a convenient, easy way to get the extra protein your body needs to build muscle. <\/span><span style=\"font-weight: 400;\">Research has shown that a high-protein diet can help you build muscle, even if you're not lifting weights regularly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). It can be tough to get enough protein from food alone, that\u2019s where shakes give your body a much-needed boost. <\/span><span style=\"font-weight: 400;\">If you're looking to add protein shakes to your muscle-building routine, there are a few things you must know. We'll answer all your questions, from what kind of protein to use, to how to make your own shakes at home.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Role Does Protein Play In Muscle Growth?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Protein is a key player in muscle growth. When you work out, you\" damage\" your muscles. This may sound like a bad thing, but it's actually a <a href=\"https:\/\/betterme.world\/articles\/brown-rice-protein\/\">good thing<\/a>. The \"damage\" allows your muscles to grow back stronger than before.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A microscopic look at your muscles will show that they are made up of long, thin fibers.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">When you work out, these fibers break apart. Then, over the next few days or weeks, your body repairs and strengthens the muscles by building new protein fibers. The efficiency of this process (often called muscle protein synthesis),  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/","url":"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/","name":"Protein Shakes For Muscle Gain: Why They Work, And How To Make Your Own At Home - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_445480702-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"If you're using \u2605 PROTEIN SHAKES FOR MUSCLE GAIN, \u27a4 you need to make sure you're getting all the nutrients you need. These recipes are a great starting point.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_445480702-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_445480702-scaled.jpg","width":2560,"height":1707},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Protein Shakes For Muscle Gain: Why They Work, And How To Make Your Own At Home"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/fa9f74c295cb7a2ea9332a202c8bd810","name":"Eve Chalicha","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","caption":"Eve Chalicha"},"description":"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/47574","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=47574"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/47574\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/47575"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=47574"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=47574"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=47574"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=47574"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}