Hercules' Nectar: How to Prepare the Protein Shake That Quickly Boosts Muscle Mass
This smoothie provides 19 grams of protein, the molecule responsible for repairing muscle tissue.
Maintaining muscle mass is vital for overall health, as it aids in body movement and joint protection. While exercise is crucial, a balanced diet, good sleep patterns, and proper hydration are equally important.
According to Healthline, the best foods for muscle building are high in protein and low in saturated fat. This doesn't mean you should only consume these foods; carbohydrates and healthy fats are also necessary for optimal body function.
It is natural to look for food sources that provide protein, carbohydrates and healthy fats. One such example is the so-called Hercules' Nectar, a banana based protein shake that supports muscle growth.
As stated by the National Institutes of Health, proteins catalyze nearly all chemical reactions in the body, regulate gene expression, form the main structural elements of all cells, regulate the immune system, and make up the main components of muscle.
Thus, proteins are fundamental for muscle growth. These molecules help repair and maintain muscle tissue. The current Recommended Daily Allowance (RDA) for protein to avoid deficiency is 0.8 grams per kilogram of body weight. If you are looking to increase mass, then increase your protein input to 1.2-1.7g per kg of body weight.
Preparing the Hercules Nectar shake is simple. It is made with fresh, carbohydrates and protein-rich ingredients: banana, berries, almond milk, peanut butter, Greek yogurt, and chia seeds. Blend these ingredients until smooth.
This shake provides around 19 grams of protein and 10 grams of fiber. It contains 369 calories, 46 grams of carbohydrates, and 917 milligrams of potassium.
Here is the list of ingredients:
- One banana
- One cup of almond milk
- One cup of frozen berries
- One tablespoon of peanut butter
- Half a cup of Greek yogurt
- One tablespoon of chia seeds
Maintaining a diet rich in protein, along with a balanced intake of carbohydrates and healthy fats, is key to muscle growth. Combining this with regular exercise, especially resistance training, will help you achieve the best results.