2024-03-31 06:19:55
The key to increasing muscle mass is to increase exercise resistance and eat a balanced diet, including lean protein, healthy fats and complex carbohydrates. The consumption of protein shakes is also recommended and if they contain eggs, even better.
Smoothies can be found in different presentations, whether natural and homemade, or commercial. Each one fulfills its function of stimulating the growth of muscle mass and providing a series of nutrients, vitamins and minerals that improve health.
Among the many natural ingredients that a smoothie can contain is the egg, a food rich in protein and vitamins A, D, E and B12. In addition, it is said to help combat excess weight, promote the development of the brain, heart and eyesight, and does not contain saturated fats, preservatives or additives.
The egg-based smoothie can be combined with multivitamin fruits such as banana, kiwi or strawberry, or with cereals such as oats and wheat germ, healthy carbohydrates.
According to the Healthline web portal, these are some recipes for natural egg smoothies, which to prepare only need to be blended until a uniform mixture of all its ingredients is achieved.
1. Triple red fruit smoothie with egg whites
Ingredients
– ¾ cup pasteurized egg whites.
– Half a cup of fresh or frozen strawberries.
– ¼ cup fresh or frozen blueberries.
– ¼ cup fresh or frozen raspberries.
– 1 small avocado.
– Half a cup of orange juice.
2. Pumpkin Smoothie with Egg White Protein
Ingredients
-1 cup of whole milk.
– 1 medium banana, frozen.
– 3 tablespoons of pumpkin puree.
– 1 scoop vanilla egg white protein powder (or protein powder of your choice).
– 1 tablespoon of almond butter.
– ⅛ teaspoon pumpkin pie spice.
– ⅛ teaspoon of cinnamon.
– A handful of ice cubes.
– 1 tablespoon graham cracker crumbs (optional).
3. Egg smoothie with banana
Ingredients
– 3 cooked egg whites.
– 250 ml of lactose-free milk.
– 1 large banana
– 1 tablespoon of yogurt, whether low fat or skimmed.
– 50 g of almonds or walnuts.
4. Egg smoothie with oats
Ingredients
– 2 previously cooked egg whites.
– 60 gr of oats.
– 15 g of wheat germ.
– Half a liter of lactose-free milk.
– 1 tablespoon of honey.
5. Egg smoothie with cocoa and spinach
Ingredients
– Half a cup of egg whites.
– 1 tablespoon of cocoa powder.
– 1 handful of spinach.
– 1 tablespoon of chia seeds.