Maybe some of you know that you do strength training regularly every week with the aim of building muscles?...Coach Niclas explains how you can use megashakes to 'overcome' your metabolism.
Despite your hard training, there is no significant success.
This is often due to a simple fact. “You’re not eating enough!”
As a principle for gaining weight, we basically need a positive energy balance. So we have to supply a little more energy than we use. Simple, right? There are a few points under this rule.
This means that simply cramming everything into ourselves doesn't make sense in most cases. We are also concerned with qualitative “more” energy that we need for the recovery and development processes after the training sessions.
This involves both energy sources such as carbohydrates and fats, but also proteins that are needed as building materials in the muscle building process. We also want to eat lots of vegetables and fruit, as they provide us with vitamins, minerals and plant fiber.
Depending on our daily work routine, it may be more difficult for some of us to absorb more energy under these conditions. For example, there is a lack of time to prepare meals. Or we find it difficult to simply eat “more”. It's easier to help with liquid food.
That's why the question often arises as to whether it's worth drinking protein shakes to achieve success. Basically, it's not a bad idea to drink one or more protein shakes in addition to meals in order to absorb more protein.
However, these won't get us anywhere if the problem continues to be that not enough energy is being absorbed. What is better is to add some foods to these protein shakes that help generate additional energy intake.
We can do this by adding a few building blocks. The only thing we need is a blender. The following building blocks help to make shakes more complete and, above all, more energetic.
- Various fruits
- nuts
- Cereal flakes
- Quark
- Fats in the form of oil or cream
With these ingredients we can quickly and easily significantly increase the energy values of two protein shake portions. Through the fruit we increase the proportion of micronutrients and vitamins. Nuts also provide additional micronutrients, but also significantly increase the fat and protein content and therefore also the energy value.
Cereal flakes such as oatmeal etc. provide long-chain carbohydrates and also provide micronutrients. By further adding seeds, coconut fat or walnut oil we can further increase energy. With quark we can significantly increase the protein content.
Here are three simple recipes that you can quickly prepare in the blender.
With all of them you can add cold water at the end to make the shake a little more liquid
- 400ml milk
- 30g protein powder
- 500g quark
- 50g walnuts
- 50g dried, unsweetened dates
- 100ml cream
- 30ml walnut oil
- 300g frozen raspberries
- 400ml milk
- 30g protein powder
- 500g quark
- 50g almonds
- 50g oat flakes
- 2 bananas
- 2 pears
- 40g coconut oil
- 200g frozen blueberries
- 400ml milk
- 30g protein powder
- 500g quark
- 50g Brazil nuts
- 50g hazelnuts
- 100ml cream
- 50g dried, unsweetened dates
- 200g frozen strawberries
- 100g frozen raspberries
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