When hypertrophying or trying to increase muscle mass, it is essential to pay attention to your protein intake, as it is necessary to repair and create new body structures. Therefore, we show it to you how to prepare a protein shake with oats and apple, ideal for increasing muscle mass.
To complement the physical effort that causes micro-lesions in the muscle fibres, the supply of all energy macronutrients is required, especially protein which is essential for gain muscle.
In this sense it is recommended to ingest on average about 1.5 grams of protein per pound of weight per daythis requirement may vary depending on your level of physical activity and, of course, your personal goal.
Apple and oat protein smoothie
In a few minutes and very easily we can create a file Apple and oat protein smoothie It requires only five ingredients.
We need a cup of it oats, A apple medium, one scoop of protein powder, a cup of leche or sugar-free vegetable drink, instead, half a teaspoon of cinnamon powder and if we wish we can add a spoonful of honey or, date syrup.
We will start by washing the apple very well, cutting it into pieces and eliminating the center and all the seeds, and then combine it with the rest of the ingredients in a food processor and beat until you obtain a homogeneous mixture.
We can add sweeteners, cinnamon or other flavorings at this time and, if we wish, we serve with ice or, at a warm temperature, being able to enjoy it. protein shake at breakfast or as a snack or after finishing your workout in the gym.
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Image | Mike Jones
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Time.news Interview: Fueling Muscle Growth with Nutrition
Editor: Welcome to Time.news, where we explore the latest trends and insights in health and fitness. Today, we have the pleasure of speaking with Dr. Emily Carter, a sports nutrition expert with over a decade of experience helping athletes optimize their performance through diet. Dr. Carter, thank you for joining us!
Dr. Carter: Thank you for having me! It’s great to be here.
Editor: Let’s dive right in. We know that increasing muscle mass requires a careful approach to nutrition, specifically protein intake. Could you elaborate on why protein is so crucial for muscle hypertrophy?
Dr. Carter: Absolutely! Protein plays a vital role in repairing and building new muscle tissue after physical activity. When you work out, particularly during strength training, your muscle fibers experience micro-tears. To recover and grow stronger, your body needs an adequate supply of protein. It’s generally recommended to consume around 1.5 grams of protein per pound of body weight daily when aiming for muscle gain.
Editor: That’s a significant amount! How can someone effectively incorporate that much protein into their diet, especially post-workout?
Dr. Carter: One effective strategy is to include protein-rich snacks into your post-workout routine. For example, preparing a protein shake is quick and convenient. A shake made with oats and apple is not only delicious but also packs a good amount of carbohydrates for energy, along with protein to aid recovery.
Editor: Oats and apple in a protein shake certainly sounds appealing. Can you share a simple recipe for our readers who want to try this?
Dr. Carter: Of course! Here’s a straightforward recipe:
- Ingredients:
– 1 cup of rolled oats
– 1 medium apple, chopped (you can leave the skin on for extra fiber)
– 1 scoop of your favorite protein powder
– 1 cup of milk or a plant-based alternative
- A pinch of cinnamon for flavor
- Instructions:
1. Blend the oats and milk until smooth.
2. Add the chopped apple, protein powder, and cinnamon.
3. Blend again until everything is well incorporated.
4. Enjoy your nutritious shake right after your workout!
Editor: That sounds delicious and easy to make! Beyond protein, are there other macronutrients we should pay attention to while striving for muscle growth?
Dr. Carter: Yes, definitely! While protein is critical, it’s important to consume a balanced diet that includes carbohydrates and fats as well. Carbohydrates provide the energy needed for intense workouts, while healthy fats support hormone production, including hormones that play a role in muscle growth and recovery.
Editor: We often hear about timing when it comes to nutrition. Is there a “golden window” after workouts when protein intake is most effective?
Dr. Carter: Many experts suggest that there is a window of about 30 to 60 minutes post-workout when the muscles are particularly receptive to nutrients. This is often referred to as the “anabolic window.” Consuming protein and some carbohydrates during this time can enhance muscle recovery and growth.
Editor: That’s quite insightful! what common mistakes do people make when trying to increase muscle mass that they should avoid?
Dr. Carter: One common mistake is focusing too heavily on protein at the expense of overall diet quality. Many people think all they need is more protein, but neglecting other nutrients can hinder progress. Additionally, skipping meals can impact recovery and growth. It’s essential to maintain a consistent and balanced intake of all macronutrients throughout the day.
Editor: Thank you so much for your time, Dr. Carter. This information is invaluable for anyone looking to optimize their muscle growth safely and effectively.
Dr. Carter: Thank you for having me! I hope your readers find these tips helpful as they pursue their fitness goals.
Editor: For more insights and fitness tips, stay tuned to Time.news. Until next time, keep pushing your limits!