6 vitamins to gain muscle mass (with nutritional information)

Homemade smoothies, such as banana and peanut smoothies and sweet potato smoothies with cocoa, are rich in carbohydrates that improve physical performance during training, promoting muscle mass gain.

The açaí smoothie with Greek yogurt is rich in proteins and antioxidant compounds, which promote muscle recovery and favor the formation of muscle fibers, stimulating muscle mass gain.

It is important to remember that, in order to gain muscle mass, it is also essential to practice physical activity regularly and maintain a healthy and varied diet. See how to follow a diet to gain muscle mass.

1. Banana and peanut smoothie

As it contains banana and peanuts, this vitamin is rich in carbohydrates and healthy fats that increase energy during training, improving physical performance. Milk contains proteins that promote muscle mass gain.

Ingredients:

• 2 tablespoons of unsalted roasted peanuts;
• 1 medium silver banana;
• 200 ml of skimmed milk.

Preparation mode:

Chop the banana and place all the ingredients in the blender, blending for 2 minutes. Transfer to a glass and drink 1 hour before training.

Nutritional information

The table below provides nutritional information for this banana and peanut smoothie:

This vitamin is rich in proteins, carbohydrates and fats that increase energy and stamina, promoting muscle mass gain.

2. Sweet potato and cocoa smoothie

Sweet potatoes are rich in carbohydrates that help maintain adequate blood glucose levels, improving performance during physical activities.

Cocoa is rich in antioxidants that prevent muscle damage and help with recovery after training, contributing to increased strength and muscle mass gain.

Ingredients:

• 100 g of cooked and peeled sweet potatoes;
• 300 ml of ice water;
• 1 tablespoon of cocoa powder.

Preparation mode:

Chop the cooked sweet potato and place it in the blender. Add the water and cocoa and beat well until a homogeneous mixture is formed.

Nutritional information

The following table provides nutritional information for this sweet potato and cocoa smoothie:

This vitamin can be taken between 30 minutes and 1 hour before starting physical exercise.

3. Acai and Greek yogurt smoothie

Açaí is rich in antioxidant and anti-inflammatory compounds that help muscles recover after physical activity, improving performance.

Greek yogurt is rich in proteins that promote the formation of muscle fibers, promoting muscle mass gain.

Ingredients:

• 100 g of açaí pulp;
• 100 g of natural, unsweetened Greek yogurt;
• 1 tablespoon of honey;
• Ice cubes to taste.

Preparation mode:

Place all ingredients in the blender and blend until a homogeneous mixture is formed. Transfer to a bowl or glass and consume after training.

Nutritional information

The following table provides nutritional information for this açaí and Greek yogurt smoothie:

This supplement also has good amounts of carbohydrates, an important nutrient for the production of insulin and testosterone, hormones that promote muscle mass gain.

4. Milk and date smoothie

Milk is rich in vitamin B12, a vitamin that participates in carbohydrate metabolism, increasing energy and improving mood during training.

Dates are a great source of carbohydrates, which maintain energy and stamina during training, facilitating muscle mass gain.

Ingredients:

• 200 g of skimmed milk;
• 4 pitted dates;
• Ice cubes to taste.

Preparation mode:

Chop the dates. Place all ingredients in the blender and blend for 2 minutes or until the mixture is homogeneous. Transfer to a glass and drink between 30 minutes and 1 hour before physical activities.

Nutritional information

The following table provides nutritional information for this date milk smoothie:

In addition to consuming homemade supplements, to gain muscle mass it is also important to practice physical activity regularly and maintain a balanced diet. Here are some tips for gaining muscle mass.

5. Beetroot smoothie

Beetroot is rich in nitric oxide, a compound responsible for increasing blood circulation in the muscles, improving stamina during training and facilitating recovery after exercise. See other foods that improve mood.

Ingredients:

• 200 ml of milk juice;
• 1 small raw beet;
• Ice cubes to taste.

Preparation mode:

Chop the beetroot into cubes. Place all the ingredients in the blender and blend for 3 minutes or until the mixture is very homogeneous. Transfer to a glass and drink immediately.

Nutritional information

The following table provides nutritional information for this beetroot vitamin:

To improve performance during training, you can drink this vitamin 30 minutes before starting physical activity. For better recovery, you can drink beetroot smoothie after exercise.

6. Vegetarian vitamin

This vegetarian vitamin has excellent amounts of carbohydrates that gradually provide energy during training, increasing stamina and thus facilitating muscle mass gain.

Ingredients:

• 2 tablespoons of chopped avocado;
• 200 ml of oat milk;
• 2 dried plums.

Preparation mode:

Remove the pits from the plums and chop them. Place the avocado, oat milk and plums in the blender and blend for 2 minutes. Transfer the mixture to a glass and drink before exercising.

Nutritional information

The following table provides nutritional information for this vegetarian vitamin:

This vegetarian vitamin also has good amounts of protein, which promotes muscle mass gain.