{"id":66154,"date":"2024-10-09T19:44:50","date_gmt":"2024-10-09T19:44:50","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66154"},"modified":"2024-10-10T09:15:37","modified_gmt":"2024-10-10T09:15:37","slug":"protein-shake-recipes-for-muscle-gain","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/","title":{"rendered":"Protein Shake Recipes For Muscle Gain\u00a0"},"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-shake-recipes-for-muscle-gain\/#What_are_good_protein_shake_recipes_for_muscle_gain\" >What are good protein shake recipes for muscle gain?<\/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-shake-recipes-for-muscle-gain\/#Which_Protein_Shake_Is_Best_for_Muscle_Gain\" >Which Protein Shake Is Best 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-3\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Whey_Protein_Powder\" >Whey Protein Powder:<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#How_Whey_Protein_is_Made\" >How Whey Protein is Made:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Nutritional_Profile\" >Nutritional Profile:<\/a><\/li><\/ul><\/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-shake-recipes-for-muscle-gain\/#Pea_Protein_Powder\" >Pea Protein Powder:<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#How_Pea_Protein_is_Made\" >How Pea Protein is Made:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Nutritional_Profile-2\" >Nutritional Profile:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Benefits_of_Pea_Protein\" >Benefits of Pea Protein:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Uses_of_Pea_Protein\" >Uses of Pea Protein:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Rice_Protein_Powder\" >Rice Protein Powder:\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Nutritional_Profile-3\" >Nutritional Profile:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Benefits_of_Rice_Protein_Powder\" >Benefits of Rice Protein Powder:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Brown_Rice_Pea_Protein_powder_blend\" >Brown Rice &amp; Pea Protein powder blend:<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Benefits_of_Brown_Rice_Pea_Protein\" >Benefits of Brown Rice &amp; Pea Protein:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Uses_of_Brown_Rice_Pea_Protein\" >Uses of Brown Rice &amp; Pea Protein:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Soy_Protein_Powder\" >Soy Protein Powder:<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Benefits_of_Soy_Protein\" >Benefits of Soy Protein:<\/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-19\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#How_to_Use_Protein_Shakes_for_Muscle_Gain\" >How to Use Protein Shakes for Muscle Gain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#What_to_Mix_with_Protein_Powder_for_Muscle_Gain\" >What to Mix with Protein Powder for Muscle Gain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#15_Best_Protein_Shake_Recipes_for_Muscle_Gain\" >15 Best Protein Shake Recipes 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-22\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Protein_Shake_Recipes_Without_Protein_Powder\" >Protein Shake Recipes Without Protein Powder<\/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-shake-recipes-for-muscle-gain\/#Recipe_One_Choc_PB_Banana_Smoothie_13_A_Great_Breakfast_Option\" >Recipe One: Choc, PB, Banana Smoothie (13) \u00a0(A Great Breakfast Option!)<\/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-shake-recipes-for-muscle-gain\/#Recipe_Two_Delicious_Chocolate_Smoothie_14\" >Recipe Two: Delicious Chocolate Smoothie (14)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Recipe_Three_Spinach_Blueberry_Smoothie_15\" >Recipe Three: Spinach &amp; Blueberry Smoothie (15)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Recipe_Four_Berry_Almond_Breakfast_Smoothie_16\" >Recipe Four: Berry Almond Breakfast Smoothie (16)\u00a0<\/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-shake-recipes-for-muscle-gain\/#Recipe_Five_Tropical_Delight_Smoothie_17\" >Recipe Five: Tropical Delight Smoothie (17)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Recipe_Six_Apple_Cinnamon_Oatmeal_Smoothie_18\" >Recipe Six: Apple Cinnamon Oatmeal Smoothie (18)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Recipe_Seven_Avocado_Mango_Smoothie_19\" >Recipe Seven: Avocado Mango Smoothie (19)\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Protein_Shake_Recipes_With_Protein_Powder_20\" >Protein Shake Recipes With Protein Powder (20)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Recipe_Eight_Green_Power_Protein_Shake\" >Recipe Eight: Green Power Protein Shake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Recipe_Nine_Peanut_Butter_Banana_Protein_Shake_21\" >Recipe Nine: Peanut Butter Banana Protein Shake (21)\u00a0<\/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-shake-recipes-for-muscle-gain\/#Recipe_Ten_Mocha_Protein_Shake_22\" >Recipe Ten: Mocha Protein Shake (22)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Recipe_Eleven_Chocolate_Hazelnut_Protein_Shake_23\" >Recipe Eleven: Chocolate Hazelnut Protein Shake (23)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Recipe_Twelve_Strawberry_Cheesecake_Protein_Shake_24\" >Recipe Twelve: Strawberry Cheesecake Protein Shake (24)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Recipe_Thirteen_Matcha_Green_Tea_Protein_Shake_25\" >Recipe Thirteen: Matcha Green Tea Protein Shake (25)\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Protein_Shake_Recipes_with_Plant-Based_Protein_Powder_26\" >Protein Shake Recipes with Plant-Based Protein Powder (26)\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Recipe_Fourteen_Vegan_Chocolate_Peanut_Butter_Shake\" >Recipe Fourteen: Vegan Chocolate Peanut Butter Shake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Recipe_Fifteen_Blueberry_Almond_Protein_Shake_27\" >Recipe Fifteen: Blueberry Almond Protein Shake (27)\u00a0<\/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-40\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Should_I_Drink_Protein_Shakes_Every_Day\" >Should I Drink Protein Shakes Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Can_You_Gain_Muscle_with_Just_Protein_Shakes\" >Can You Gain Muscle with Just Protein Shakes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#What_Else_to_Drink_to_Gain_Muscle_Fast\" >What Else to Drink to Gain Muscle Fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Can_I_drink_a_protein_shake_without_working_out\" >Can I drink a protein shake without working out?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-45\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Is_2_scoops_of_protein_too_much\" >Is 2 scoops of protein too much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-46\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Can_I_build_muscle_without_creatine\" >Can I build muscle without creatine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-47\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#Does_protein_burn_fat\" >Does protein burn fat?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-48\" href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#The_Bottom_Line\" >The Bottom Line:\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Protein shakes are a hot topic and protein powder has spent a lot of time in the spotlight. When it comes to building muscle and gaining lean mass, protein is just one piece of the puzzle. Eating enough energy and carbohydrates are also vital components, which may not be as considered or immediately thought about (1). Read on to learn some useful considerations when it comes to protein, different types of protein powder and muscle gain as well as some easy protein shake recipes.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=protein_shake_recipes_for_muscle_gain\" 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><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_are_good_protein_shake_recipes_for_muscle_gain\"><\/span><b>What are good protein shake recipes for muscle gain?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many different types of protein shakes that can be made which help work towards muscle gain. When it comes to muscle gain, what is most important is the amount of protein that you consume each day. However, another factor which is equally important is your training routine; making sure you\u2019re following a proper strength training program which involves progressive overload is crucial for an appropriate muscle growth stimulus (2). Read further in this article to learn more about a range of easy homemade protein shake recipes that can help with muscle gain.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Protein_Shake_Is_Best_for_Muscle_Gain\"><\/span><b>Which Protein Shake Is Best for Muscle Gain?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To determine which protein shake is best for muscle gain, you will first need to consider your individual goals, requirements and preferences. There are an array of different protein powders available on the market, and above all else, when it comes to gaining muscle; what matters most is the total amount of protein you consume each day (2). Protein powder can of course contribute to your daily protein intake, in an easy and time efficient way. Some protein powders may also contain other ingredients or nutrients, such as carbohydrates, creatine or supposed fat burners (3,4).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s break it down and explore the different types of protein powders available:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whey_Protein_Powder\"><\/span><b>Whey Protein Powder:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whey protein is a high-quality, complete protein (5, 6) derived from milk. It is a byproduct of the cheese-making\u00a0 process and is widely recognized for its rich amino acid profile, rapid digestibility, and extensive use in sports nutrition. Whey protein is popular among athletes, bodybuilders, and individuals looking to improve their protein intake, due to its effectiveness in supporting muscle growth, recovery, and overall health.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Whey_Protein_is_Made\"><\/span><b>How Whey Protein is Made:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Whey protein is produced during the cheese-making process when milk is curdled. The liquid whey that separates from the curds is collected, filtered, and then processed to increase its protein content. The resulting whey is then dried into a powder form. There are several types of whey protein based on the level of processing:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are three main types of whey protein (7):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whey Protein Concentrate (WPC):<\/b><span style=\"font-weight: 400;\"> Contains about 70-80% protein, with some lactose and fat remaining.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whey Protein Isolate (WPI): <\/b><span style=\"font-weight: 400;\">Contains around 90% protein or more, with most of the lactose and fat removed, making it a purer form of protein.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whey Protein Hydrolysate (WPH): <\/b><span style=\"font-weight: 400;\">Predigested and partially hydrolyzed for faster absorption, often used in medical protein supplements and infant formulas.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Nutritional_Profile\"><\/span><b>Nutritional Profile:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein Content:<\/b><span style=\"font-weight: 400;\"> Whey protein isolate contains around 90% or more protein, while whey protein concentrate contains 70-80% protein.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Amino Acid Profile:<\/b><span style=\"font-weight: 400;\"> Whey protein is rich in essential amino acids, particularly leucine, isoleucine, and valine (BCAAs), which are vital for muscle protein synthesis and recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Additional Nutrients:<\/b><span style=\"font-weight: 400;\"> Whey protein also provides small amounts of lactose, fat, and bioactive compounds that may offer additional health benefits, such as supporting immune function.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe: Health Coaching app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=protein_shake_recipes_for_muscle_gain\">Start transforming your body now!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pea_Protein_Powder\"><\/span><b>Pea Protein Powder:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pea protein is a plant-based protein derived from yellow peas, a legume known for its high protein content and digestibility (9). It is an increasingly popular alternative to animal-based proteins and other plant proteins like soy. It is especially useful for individuals with dietary restrictions or those seeking hypoallergenic options. Pea protein is valued for its balanced amino acid profile, digestibility, and sustainability aspect.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pea protein powder is particularly high in essential branched-chain amino acids (BCAAs) such leucine, isoleucine, and valine, which are known to be important players for optimizing muscle protein synthesis. Research has shown that higher levels of leucine in the bloodstream can enhance muscle protein synthesis, especially when combined with other amino acids found in pea protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When consumed immediately after exercise, pea protein can support muscle growth and recovery. Some studies suggest that pea protein may be as effective as whey protein, a well-known supplement for muscle gain, for increasing muscle size and strength during resistance training (8).<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Pea_Protein_is_Made\"><\/span><b>How Pea Protein is Made:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Pea protein is produced by drying and milling yellow peas into a fine flour, which is then processed to remove most of the starch and fiber. The remaining protein is concentrated or isolated, resulting in two main forms:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Pea Protein Concentrate: <\/b><span style=\"font-weight: 400;\">Contains about 70-80% protein and retains more of the pea\u2019s natural fiber.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Pea Protein Isolate:<\/b><span style=\"font-weight: 400;\"> Contains about 85-90% protein, with most non-protein components removed, resulting in a higher protein content.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=protein_shake_recipes_for_muscle_gain\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/9-1.png\" alt=\"protein shake recipes for muscle gain\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Nutritional_Profile-2\"><\/span><b>Nutritional Profile:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li aria-level=\"1\"><b>Protein Content: <\/b><span style=\"font-weight: 400;\">Pea protein isolate typically contains around 85-90% protein. It is a rich source of essential amino acids, though slightly lower in methionine, compared to animal proteins.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Amino Acid Profile:<\/b><span style=\"font-weight: 400;\"> Pea protein provides a good balance of essential amino acids, particularly rich in arginine, lysine, and phenylalanine. It also contains all three branched-chain amino acids (BCAAs)\u2014leucine, isoleucine, and valine\u2014which are crucial for muscle growth and recovery.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Fiber and Nutrients: <\/b><span style=\"font-weight: 400;\">Pea protein also retains some of the natural fiber, vitamins, and minerals found in peas, contributing to its overall nutritional value.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Pea_Protein\"><\/span><b>Benefits of Pea Protein:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li aria-level=\"1\"><b>Digestibility: <\/b><span style=\"font-weight: 400;\">Pea protein is highly digestible, with a digestibility rating of around 94%, making it gentle on the stomach and suitable for individuals with digestive sensitivities.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Hypoallergenic: <\/b><span style=\"font-weight: 400;\">Unlike soy and dairy-based proteins, pea protein is free from common allergens such as gluten, lactose, and soy, making it a safe option for people with food allergies or intolerances.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Muscle Growth: <\/b><span style=\"font-weight: 400;\">Pea protein has been shown to support muscle protein synthesis and muscle growth effectively, especially when consumed in adequate amounts post-exercise. Its BCAA content is comparable to that of whey protein, which is crucial for muscle recovery.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Heart Health: <\/b><span style=\"font-weight: 400;\">Pea protein is naturally low in fat and cholesterol-free, and some studies suggest that it may even help reduce blood pressure and improve heart health.\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Sustainability:<\/b><span style=\"font-weight: 400;\"> Peas require fewer resources to grow, compared to animal protein sources, making pea protein a more environmentally sustainable choice.\u00a0<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Uses_of_Pea_Protein\"><\/span><b>Uses of Pea Protein:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Pea protein is versatile and can be used in a variety of food products, including protein powders, meal replacements, protein bars, and plant-based meat alternatives. It is also a common ingredient in dairy-free products such as plant-based milks and yogurts. Pea protein can be easily added to smoothies, baked goods, and savory dishes to boost their protein content.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Rice_Protein_Powder\"><\/span><b>Rice Protein Powder:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rice protein is a plant-based protein derived from rice grains, particularly brown rice. It has gained popularity as an alternative to animal-based proteins like whey, especially among individuals following vegetarian, vegan, or dairy-free diets. Like pea protein, rice protein is known for being hypoallergenic, making it a suitable option for people with allergies to soy, dairy, or gluten.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Nutritional_Profile-3\"><\/span><b>Nutritional Profile:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein Content: Rice protein typically contains around 80% protein, depending on the product. It provides all the essential amino acids, although it is somewhat lower in lysine, compared to other protein sources.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Amino Acid Profile: While rice protein contains all nine essential amino acids, it is particularly rich in sulfur-containing amino acids like cysteine and methionine. However, it has a lower concentration of lysine, which is why it\u2019s often combined with other plant proteins (such as pea protein) to create a more balanced amino acid profile.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Digestibility: Rice protein is generally easy to digest, which makes it a good option for those with digestive issues or sensitivities to other protein sources.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Rice_Protein_Powder\"><\/span><b>Benefits of Rice Protein Powder:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Allergen-Free:<\/b><span style=\"font-weight: 400;\"> Rice protein is free from common allergens such as dairy, soy, and gluten, making it a safe choice for people with food allergies.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Digestibility:<\/b><span style=\"font-weight: 400;\"> It is easily digestible, reducing the risk of gastrointestinal discomfort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plant-Based:<\/b><span style=\"font-weight: 400;\"> As a plant-based protein, it is suitable for vegans and vegetarians, as well as those looking for sustainable and cruelty-free protein sources.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight Management:<\/b><span style=\"font-weight: 400;\"> Like other proteins, rice protein can aid in weight management by promoting satiety and preserving lean muscle mass during weight loss.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Uses of Rice Protein:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Rice protein is commonly used in protein powders, meal replacements, and protein bars. It can be mixed with water, milk alternatives, or added to smoothies, baked goods, and other recipes to boost protein intake.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"quiz\"><i>7 Day High Protein Meal Plan for Weight Loss and Muscle Gain<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=protein_shake_recipes_for_muscle_gain\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/101.png\" alt=\"protein shake recipes for muscle gain\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Brown_Rice_Pea_Protein_powder_blend\"><\/span><b>Brown Rice &amp; Pea Protein powder blend:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Brown rice and pea protein are plant-based proteins that have gained popularity due to their nutritional value, versatility, and compatibility with various dietary needs (10). Both are considered excellent sources of protein, especially when combined, as they complement each other&#8217;s amino acid profiles, providing a complete protein source (11) .<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Brown_Rice_Pea_Protein\"><\/span><b>Benefits of Brown Rice &amp; Pea Protein:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li aria-level=\"1\"><b>Complete Protein Source: <\/b><span style=\"font-weight: 400;\">When combined in the right proportions, brown rice and pea protein provide all essential amino acids, making them a complete protein source suitable for human consumption. This combination is particularly beneficial for vegetarians, vegans, and those with dairy or soy allergies.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Digestibility and Hypoallergenic Properties: <\/b><span style=\"font-weight: 400;\">Both brown rice and pea proteins are easily digestible and hypoallergenic, making them suitable for individuals with food sensitivities or digestive issues. They are free from common allergens such as gluten, dairy, and soy.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Versatility in Food Applications: <\/b><span style=\"font-weight: 400;\">These proteins can be used in a variety of food products, including protein powders, bars, shakes, and baked goods. Pea protein, in particular, is known for its good foaming and emulsifying properties, while brown rice protein is colorless and tasteless, allowing it to blend well into different formulations.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Environmental Sustainability: <\/b><span style=\"font-weight: 400;\">Both pea and brown rice proteins are considered environmentally sustainable choices. Peas are a low-cost crop with minimal environmental impact, and brown rice is a staple food globally, making these proteins accessible and eco-friendly options.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Uses_of_Brown_Rice_Pea_Protein\"><\/span><b>Uses of Brown Rice &amp; Pea Protein:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Brown rice and pea proteins are used in various food and beverage products due to their functional properties and nutritional benefits. They are commonly found and can be used in:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Protein Powders and Shakes: <\/b><span style=\"font-weight: 400;\">As a plant-based alternative to whey or casein.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Protein Bars and Snacks: <\/b><span style=\"font-weight: 400;\">For boosting protein content in convenient forms.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Baked Goods: <\/b><span style=\"font-weight: 400;\">Such as breads, muffins, and pancakes, where they can improve the nutritional profile without altering taste or texture.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Meat Alternatives: <\/b><span style=\"font-weight: 400;\">Pea protein is particularly popular in plant-based meat products due to its texture and ability to mimic the chewiness of meat.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Soy_Protein_Powder\"><\/span><b>Soy Protein Powder:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Soy protein powder is a plant-based protein derived from soybeans (9), known for its balanced amino acid profile, including essential branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine. These BCAAs play a crucial role in muscle protein synthesis, making soy protein a popular choice for those looking to build muscle, especially in vegetarian or <a href=\"https:\/\/betterme.world\/articles\/types-of-vegan-diets\/\">vegan diets<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, soy protein has other health benefits, such as supporting cardiovascular health and providing a good source of plant-based nutrition. This makes it a versatile supplement for those looking to increase their protein intake without relying on animal products.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Like whey protein powder, soy protein powder can also be available in the forms of soy protein isolate and soy protein concentrate. Soy protein powder has a high biological value, meaning that it contains all essential amino acids.\u00a0<\/span><\/p>\n<p><b>Soy Protein Isolate:<\/b><span style=\"font-weight: 400;\"> Contains about 90% protein and is the most refined form, with most fats and carbohydrates removed.<\/span><\/p>\n<p><b>Soy Protein Concentrate:<\/b><span style=\"font-weight: 400;\"> Contains about 70% protein and retains some of the soy&#8217;s fiber<\/span><\/p>\n<p style=\"text-align: center;\"><b>Nutritional Profile:<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Protein Content: <\/b><span style=\"font-weight: 400;\">Soy protein isolate, the most common form, typically contains around 90% protein. It is a complete protein, providing all nine essential amino acids in adequate amounts.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Amino Acid Profile:<\/b><span style=\"font-weight: 400;\"> Soy protein is rich in essential amino acids, particularly glutamine and arginine, which are important for muscle recovery and immune function. It also has a good balance of branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine, which are crucial for muscle protein synthesis.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Isoflavones: <\/b><span style=\"font-weight: 400;\">Soy protein is unique in that it contains isoflavones, plant compounds that have been linked to various health benefits, including heart health and reduced risk of certain cancers.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=protein_shake_recipes_for_muscle_gain\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/16.png\" alt=\"protein shake recipes for muscle gain\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Soy_Protein\"><\/span><strong>Benefits of Soy Protein:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li aria-level=\"1\"><b>Complete Protein: <\/b><span style=\"font-weight: 400;\">Soy protein provides all the essential amino acids, making it a nutritionally complete protein source comparable to animal proteins like whey and casein.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heart Health:<\/b><span style=\"font-weight: 400;\"> Soy protein has been shown to lower LDL cholesterol levels, which can help reduce the risk of heart disease.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Bone Health:<\/b><span style=\"font-weight: 400;\"> Some studies suggest that soy protein, with its isoflavones, may support bone health by improving bone density and reducing the risk of osteoporosis.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Plant-Based: <\/b><span style=\"font-weight: 400;\">As a plant-based protein, soy is suitable for vegans, vegetarians, and those looking for environmentally sustainable protein sources.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><strong>Uses of Soy Protein:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Soy protein is widely used in a variety of food products, including protein powders, meal replacements, protein bars, and plant-based meat substitutes. It is also used in dairy alternatives like soy milk and yogurt. Soy protein can be added to smoothies, baked goods, and other recipes to enhance protein content.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Learn more about protein shake recipes below.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=protein_shake_recipes_for_muscle_gain\">Install the app<\/a> and experience the versatility first-hand!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Use_Protein_Shakes_for_Muscle_Gain\"><\/span><b>How to Use Protein Shakes for Muscle Gain?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Having a protein shake after your workout would be the best way to fully optimize your muscle recovery and growth. When it comes to muscle growth, <a href=\"https:\/\/betterme.world\/articles\/meal-timing\/\">meal timing<\/a> and protein distribution can be important influencing factors. To outline all factors in order of importance, what is of utmost priority is ensuring you consume enough total protein to meet your requirements each day (11). From there, paying attention and detail to protein timing and distribution can be additionally valuable. Evenly distributing protein throughout the day can help enhance muscle protein synthesis, ensuring an even spread consumed throughout the day. Another essential component when wanting to gain muscle, is consuming enough carbohydrates and total energy. This is where homemade shakes can be a convenient option for muscle gain as they can be an efficient way to consume higher amounts of energy or calories. Knowing how much protein you actually need to consume each day for your individual goals and requirements would be quite useful. A typical range is between 1.2 grams to 1.7 grams of protein per kilogram of body weight for active individuals (7).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_to_Mix_with_Protein_Powder_for_Muscle_Gain\"><\/span><b>What to Mix with Protein Powder for Muscle Gain?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Depending on your goals, requirements, dietary preferences or restrictions as well as time, there are many different options that you can mix with protein powder. A few different ingredients that can pair with protein powder include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Creatine: can help support lean muscle mass and physical performance (12).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rolled oats: adds a complex carbohydrate source, making the protein shake a well-balanced option, enhancing the benefits of consuming it post workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/\">Green leafy vegetables<\/a> such as spinach in a smoothie: convenient way to incorporate some vegetables and enhance the nutritional value.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calcium fortified plant-based milk: An easy way to ensure calcium intake is accounted for, especially if you don\u2019t consume dairy products.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"15_Best_Protein_Shake_Recipes_for_Muscle_Gain\"><\/span><b>15 Best Protein Shake Recipes for Muscle Gain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Continue reading below to learn about these homemade protein shakes for weight gain with consideration of different categories and dietary preferences.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Protein_Shake_Recipes_Without_Protein_Powder\"><\/span><b><a href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes\/\">Protein Shake Recipes<\/a> Without Protein Powder<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Believe it or not, you can make a protein shake without using protein powder. These shakes offer a point of difference or provide an option if you would rather not use or rely on protein powder. Continue reading below for some protein shake recipes for muscle gain without protein powder.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recipe_One_Choc_PB_Banana_Smoothie_13_A_Great_Breakfast_Option\"><\/span><b>Recipe One: Choc, PB, Banana Smoothi<\/b><b>e (13) <\/b><b>\u00a0(A Great Breakfast Option!)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: center;\"><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup rolled oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup milk of your choice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp natural peanut butter or almond butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp ground flaxseed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp hemp seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp cacao powder<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Instructions:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place all ingredients in a blender and blend until smooth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour into a glass and enjoy.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Nutritional Information:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">511 calories per serve<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">18 grams of protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">66 grams of carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">22 grams of fat<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recipe_Two_Delicious_Chocolate_Smoothie_14\"><\/span><b>Recipe Two: Delicious Chocolate Smoothie (14)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: center;\"><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup almond milk (calcium-fortified recommended)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup rolled oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp almond butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp cacao powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp ground flaxseeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 banana<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Instructions:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place all ingredients in a blender and blend until smooth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour into a glass and enjoy.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Nutritional Information:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">457 calories per serve<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15 grams of protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">63 grams of carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">19 grams of fat<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=protein_shake_recipes_for_muscle_gain\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/18.png\" alt=\"protein shake recipes for muscle gain\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recipe_Three_Spinach_Blueberry_Smoothie_15\"><\/span><b>Recipe Three: Spinach &amp; Blueberry Smoothie (15)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: center;\"><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup baby spinach leaves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup rolled oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup blueberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp chia seeds<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Instructions:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place all ingredients in a blender and blend until smooth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour into a glass and enjoy.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recipe_Four_Berry_Almond_Breakfast_Smoothie_16\"><\/span><b>Recipe Four: Berry Almond Breakfast Smoothie (16)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: center;\"><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup unsweetened almond milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup rolled oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp almond butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup mixed berries (strawberries, blueberries, raspberries)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp honey (optional)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Instructions:<\/b><\/p>\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<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour into a glass and enjoy!<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Nutritional Information:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">400 calories per serve<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12 grams of protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">56 grams of carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">16 grams of fat<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recipe_Five_Tropical_Delight_Smoothie_17\"><\/span><b>Recipe Five: Tropical Delight Smoothie (17)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: center;\"><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup coconut milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup pineapple chunks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup Greek yogurt (plain)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp shredded coconut (unsweetened)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Instructions:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Combine all ingredients in a blender and blend until smooth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve immediately.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Nutritional Information:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">420 calories per serve<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">13 grams of protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">55 grams of carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">18 grams of fat<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=protein_shake_recipes_for_muscle_gain\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/26.png\" alt=\"protein shake recipes for muscle gain\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recipe_Six_Apple_Cinnamon_Oatmeal_Smoothie_18\"><\/span><b>Recipe Six: Apple Cinnamon Oatmeal Smoothie (18)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: center;\"><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup unsweetened almond milk (or milk of your choice)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup rolled oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 apple, cored and chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp almond butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tsp ground cinnamon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp honey or maple syrup (optional)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Instructions:<\/b><\/p>\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<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour into a glass and enjoy!<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Nutritional Information:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">420 calories per serve<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 grams of protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">68 grams of carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">14 grams of fat<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recipe_Seven_Avocado_Mango_Smoothie_19\"><\/span><b>Recipe Seven: Avocado Mango Smoothie (19)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: center;\"><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup coconut milk (or milk of choice)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup frozen mango chunks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp hemp seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp lime juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp honey (optional)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Instructions:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Combine all ingredients in a blender and blend until smooth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve immediately.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Nutritional Information:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">430 calories per serve<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">9 grams of protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">45 grams of carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">23 grams of fat<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/protein-and-fiber-foods\/\"><i>Protein and Fiber Foods to Transform Your Diet and Health<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Protein_Shake_Recipes_With_Protein_Powder_20\"><\/span><b>Protein Shake Recipes With Protein Powder (20)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recipe_Eight_Green_Power_Protein_Shake\"><\/span><b>Recipe Eight: Green Power Protein Shake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: center;\"><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 scoop vanilla protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup almond milk (or milk of choice)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup spinach leaves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp ground flaxseed<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Instructions:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blend all ingredients until smooth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour into a glass and enjoy!<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Nutritional Information:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">500 calories per serve<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">~30-40 grams of protein (depending on the protein powder used)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">50 grams of carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">22 grams of fat<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=protein_shake_recipes_for_muscle_gain\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/29.png\" alt=\"protein shake recipes for muscle gain\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recipe_Nine_Peanut_Butter_Banana_Protein_Shake_21\"><\/span><b>Recipe Nine: Peanut Butter Banana Protein Shake (21)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: center;\"><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 scoop chocolate protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup milk (of your choice)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp natural peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp honey (optional)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Instructions:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blend all ingredients until smooth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve and enjoy!<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Nutritional Information:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">550 calories per serve<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">~35-45 grams of protein (depending on the protein powder used)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">52 grams of carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">26 grams of fat<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recipe_Ten_Mocha_Protein_Shake_22\"><\/span><b>Recipe Ten: Mocha Protein Shake (22)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: center;\"><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 scoop chocolate or mocha-flavored protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup cold brew coffee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup Greek yogurt (plain or vanilla)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp cocoa powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp honey or maple syrup (optional)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup ice cubes<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Instructions:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blend all ingredients until smooth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour into a glass and enjoy the boost!<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Nutritional Information:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">350 calories per serve<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">~35-45 grams of protein (depending on the protein powder used)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">25 grams of carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12 grams of fat<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=protein_shake_recipes_for_muscle_gain\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/29.png\" alt=\"protein shake recipes for muscle gain\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recipe_Eleven_Chocolate_Hazelnut_Protein_Shake_23\"><\/span><b>Recipe Eleven: Chocolate Hazelnut Protein Shake (23)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: center;\"><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 scoop chocolate protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup milk of your choice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp hazelnut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp cocoa powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp honey or maple syrup (optional)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Instructions:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blend all ingredients until smooth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour into a glass and enjoy!<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Nutritional Information:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">520 calories per serve<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">~35-45 grams of protein (depending on the protein powder used)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">55 grams of carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 grams of fat<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recipe_Twelve_Strawberry_Cheesecake_Protein_Shake_24\"><\/span><b>Recipe Twelve: Strawberry Cheesecake Protein Shake (24)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: center;\"><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 scoop vanilla protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup almond milk (or milk of choice)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup cottage cheese (or Greek yogurt)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup strawberries (fresh or frozen)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp graham cracker crumbs (optional, for flavor)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp honey or maple syrup (optional)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Instructions:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blend all ingredients until smooth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve and enjoy!<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Nutritional Information:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">400 calories per serve<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">~35-45 grams of protein (depending on the protein powder used)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 grams of carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">14 grams of fat<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recipe_Thirteen_Matcha_Green_Tea_Protein_Shake_25\"><\/span><b>Recipe Thirteen: Matcha Green Tea Protein Shake (25)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: center;\"><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 scoop vanilla protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup almond milk (or milk of choice)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp matcha green tea powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp chia seeds<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Instructions:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blend all ingredients until smooth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour into a glass and enjoy the antioxidant boost!<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Nutritional Information:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">450 calories per serve<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">~30-40 grams of protein (depending on the protein powder used)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">35 grams of carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 grams of fat<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=protein_shake_recipes_for_muscle_gain\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/1-4-1.png\" alt=\"protein shake recipes for muscle gain\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Protein_Shake_Recipes_with_Plant-Based_Protein_Powder_26\"><\/span><b>Protein Shake Recipes with Plant-Based Protein Powder (26)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recipe_Fourteen_Vegan_Chocolate_Peanut_Butter_Shake\"><\/span><b>Recipe Fourteen: <a href=\"https:\/\/betterme.world\/articles\/vegan-chocolate\/\">Vegan Chocolate<\/a> Peanut Butter Shake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: center;\"><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 scoop vegan chocolate protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup almond milk (or other plant-based milk)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp cacao powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp ground flaxseed<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Instructions:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blend all ingredients until smooth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve immediately.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Nutritional Information:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">490 calories per serve<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">~<a href=\"https:\/\/betterme.world\/articles\/30-grams-of-protein\/\">30 grams of protein<\/a> (depending on the protein powder used)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">45 grams of carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">22 grams of fat<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recipe_Fifteen_Blueberry_Almond_Protein_Shake_27\"><\/span><b>Recipe Fifteen: Blueberry Almond Protein Shake (27)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: center;\"><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 scoop vanilla plant-based protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup almond milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup blueberries (fresh or frozen)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp almond butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tsp vanilla extract<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Instructions:<\/b><\/p>\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<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour into a glass and enjoy!<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Nutritional Information:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">450 calories per serve<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">~28-35 grams of protein (depending on the protein powder used)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">35 grams of carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">18 grams of fat<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_I_Drink_Protein_Shakes_Every_Day\"><\/span><b>Should I Drink Protein Shakes Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Whether you drink protein shakes every day or not can depend on various factors. Choosing a high quality protein powder would be most important. Ensuring that your diet is also nutritionally adequate and balanced is also crucial for supporting and promoting muscle growth and recovery. Furthermore, a balanced and nutritionally complete diet is going to be critical for optimal health and wellness, which ensures that you can train hard and recover well. Therefore, as long as you are including a protein shake as part of your varied and healthy diet, then it can be okay to drink a protein shake every day. Keep in mind that protein shakes alone, are no magic fix or do not initiate additional benefits beyond protein\u2019s basic role. Although when it comes to weight gain for example, homemade protein shakes can be an effective way to increase your daily energy intake.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Gain_Muscle_with_Just_Protein_Shakes\"><\/span><b>Can You Gain Muscle with Just Protein Shakes?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No, you cannot gain muscle with just protein shakes. While protein shakes can be an addition to a well-balanced diet and training regime, they will not initiate muscle growth on their own. In order to initiate muscle growth, your muscles need to have an adequate amount of stimulus applied to them. This stimulus is referred to as resistance or strength training. Lifting weights, performing body weight exercises and using pin-loaded weight machines are all examples of what can be included in a strength training program. The training program must also follow the principles of progressive overload; which ensures that your muscles are continuously being stressed to grow stronger. Progressive overload may sound complex but essentially is just making the muscles work harder by changing variables, this can be done by increasing the amount of repetitions or sets performed, reducing the rest time in between sets, or, increasing the weight lifted.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=protein_shake_recipes_for_muscle_gain\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/1.png\" alt=\"protein shake recipes for muscle gain\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Else_to_Drink_to_Gain_Muscle_Fast\"><\/span><b>What Else to Drink to Gain Muscle Fast?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Unfortunately gaining muscle takes time, and cannot be fast-tracked. Establishing a consistent routine, making sure that you have dialed in all essential lifestyle factors and mastered the basics first, will develop a solid foundation and optimize results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other factors that support and contribute towards muscle growth and recovery include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep: aiming for between 7-9 hours of sleep each night.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Water intake: staying well hydrated.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating a well balanced diet: consuming all key foods in adequate amounts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stress levels: Managing stress levels and keeping them to a minimum.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_drink_a_protein_shake_without_working_out\"><\/span><strong>Can I drink a protein shake without working out?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can drink a protein shake without working out, however just drinking a protein shake on its own won\u2019t offer any additional benefits beyond simply contributing to your daily protein intake.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_2_scoops_of_protein_too_much\"><\/span><strong>Is 2 scoops of protein too much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Two scoops of protein isn\u2019t necessarily too much, however for most people, having one scoop of protein per day would be adequate. Protein powder should be viewed as a means of convenience rather than necessity. That said, there can be some potential downfalls of consuming protein supplements and unfavorable side effects such as constipation, indigestion, stomach pain and nausea (3,4,9). Another important aspect to note is that there is no additional perceived benefit with consuming excessive amounts of protein, or consuming more than your requirements. Therefore, if you consume protein in excess for the sake of just consuming it, especially if consuming it as a protein powder; then it\u2019s likely that you are spending more money on protein than necessary.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_build_muscle_without_creatine\"><\/span><strong>Can I build muscle without creatine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can build muscle without creatine. While creatine supplementation can play a small supporting role in increasing lean muscle mass (12, 28), it can still vary widely between individuals. Furthermore, creatine is present in animal products such as meat and fish, therefore, if you consume those foods regularly, you will be already consuming some creatine. Additionally, creatine is also naturally produced in the body. However, creatine stores can vary and be influenced by dietary habits, age and gender (28). Therefore, supplementing with creatine could be useful, but should be considered on an individual basis and need.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Potential benefits of creatine supplementation:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Positive effects on muscle strength, lean muscle mass and sports performance in healthy adults.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Potential side effects of creatine supplementation:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When an acute loading phase is undertaken, a gain in weight of around 600g to 1000g can be experienced. This can be detrimental or counterintuitive to individuals or athletes who may be competing in weight categories or where their sport is reliant on a good power to weight ratio.<\/span><\/li>\n<\/ul>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_protein_burn_fat\"><\/span><strong>Does protein burn fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Protein does not directly burn fat, but it can contribute towards feelings of satiety keeping you feeling full longer (29). It can also help contribute towards total calories burned due to its thermic effect. The thermic effect of food is attributed to an amount of calories in food required to metabolize the food. Protein has a thermic effect of approximately 20%-30%. However, the total thermic effect of food only makes a 10% contribution to your daily energy expenditure. (30).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regardless of this, when it comes to reducing body weight and losing fat, the total amount of calories burned each day will contribute towards creating an energy deficit, which is vital to achieve weight loss. Therefore, any additional calories burned can help with overall fat loss efforts.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=protein_shake_recipes_for_muscle_gain\" 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-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Protein powder is a convenient way to increase your daily protein intake, and a popular method of doing so. While there are many different options available today, it&#8217;s essential to understand that protein is just one piece of the puzzle when it comes to muscle gain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to an optimal protein intake, a well-rounded diet that includes ample energy and carbohydrates as well as a structured strength training routine is crucial for muscle growth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best protein shake for muscle gain depends on individual goals, preferences, and dietary needs. While whey protein is a popular choice for its complete amino acid profile and rapid absorption, plant-based options like pea and rice protein also provide excellent and effective alternatives, particularly for those with dietary restrictions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, homemade protein shakes can be made without protein powder, using ingredients like oats, peanut butter, and fruits to deliver both taste and nutrition. Consuming protein shakes, particularly after workouts, can optimize muscle recovery and growth, but it&#8217;s important to remember that an overall diet and lifestyle approach is needed. That said, there are many easy protein shake recipes available that can be tailored to suit individual needs and preferences.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Protein shakes are a hot topic and protein powder has spent a lot of time in the spotlight. When it comes to building muscle and gaining lean mass, protein is just one piece of the puzzle. Eating enough energy and carbohydrates are also vital components, which may not be as considered or immediately thought about [&hellip;]<\/p>\n","protected":false},"author":58,"featured_media":66218,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"coauthors":[210],"class_list":["post-66154","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes"],"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 Shake Recipes For Muscle Gain\u00a0 - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 PROTEIN SHAKE RECIPES FOR MUSCLE GAIN \u27a4: read about the various types of protein powders and recipes you can make both with and without protein powder to suit you.\" \/>\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-shake-recipes-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 Shake Recipes For Muscle Gain\u00a0\" \/>\n<meta property=\"og:description\" content=\"\u2605 PROTEIN SHAKE RECIPES FOR MUSCLE GAIN \u27a4: read about the various types of protein powders and recipes you can make both with and without protein powder to suit you.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/protein-shake-recipes-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=\"2024-10-10T09:15:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_2245682301-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=\"Giulia Ralph, CPT, S&amp;C, SPC\" \/>\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=\"Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"21 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/\"},\"author\":{\"name\":\"Giulia Ralph, CPT, S&amp;C, SPC\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/11e0689ad97df0bc20b0f123fdb809cb\"},\"headline\":\"Protein Shake Recipes For Muscle Gain\u00a0\",\"dateModified\":\"2024-10-10T09:15:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/\"},\"wordCount\":4263,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/protein-shake-recipes-for-muscle-gain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_2245682301-scaled.jpg\",\"articleSection\":[\"Recipes\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Protein shakes are a hot topic and protein powder has spent a lot of time in the spotlight. When it comes to building muscle and gaining lean mass, protein is just one piece of the puzzle. Eating enough energy and carbohydrates are also vital components, which may not be as considered or immediately thought about (1). Read on to learn some useful considerations when it comes to protein, different types of protein powder and muscle gain as well as some easy protein shake recipes.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What are good protein shake recipes for muscle gain?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There are many different types of protein shakes that can be made which help work towards muscle gain. When it comes to muscle gain, what is most important is the amount of protein that you consume each day. However, another factor which is equally important is your training routine; making sure you\u2019re following a proper strength training program which involves progressive overload is crucial for an appropriate muscle growth stimulus (2). Read further in this article to learn more about a range of easy homemade protein shake recipes that can help with muscle gain.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Which Protein Shake Is Best for Muscle Gain?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">To determine which protein shake is best for muscle gain, you will first need to consider your individual goals, requirements and preferences. There are an array of different protein powders available on the market, and above all else, when it comes to gaining muscle; what matters most is the total amount of protein you consume each day (2). Protein powder can of course contribute to your daily protein intake, in an easy and time efficient way. 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When it comes to building muscle and gaining lean mass, protein is just one piece of the puzzle. Eating enough energy and carbohydrates are also vital components, which may not be as considered or immediately thought about (1). Read on to learn some useful considerations when it comes to protein, different types of protein powder and muscle gain as well as some easy protein shake recipes.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>What are good protein shake recipes for muscle gain?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">There are many different types of protein shakes that can be made which help work towards muscle gain. When it comes to muscle gain, what is most important is the amount of protein that you consume each day. However, another factor which is equally important is your training routine; making sure you\u2019re following a proper strength training program which involves progressive overload is crucial for an appropriate muscle growth stimulus (2). Read further in this article to learn more about a range of easy homemade protein shake recipes that can help with muscle gain.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Which Protein Shake Is Best for Muscle Gain?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">To determine which protein shake is best for muscle gain, you will first need to consider your individual goals, requirements and preferences. There are an array of different protein powders available on the market, and above all else, when it comes to gaining muscle; what matters most is the total amount of protein you consume each day (2). Protein powder can of course contribute to your daily protein intake, in an easy and time efficient way. 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