How to prepare walnut smoothie that increases energy and strengthens muscle mass

An adequate diet is one of the fundamental pillars for increasing muscle mass, recovering energy and raise your defenses.

To do this, a good option is to prepare smoothies with the appropriate mix of nutrients. Among these options is the dried fruit and blueberry smoothie.

Its ingredients

Nuts

As the Bailonga website explains, they contain high levels of essential amino acids, which are fundamental nutrients for building and maintaining the nervous system. muscle mass. Furthermore, they contain fatty acids omega 3 and omega 6 which stimulate the functioning of the nervous system.

Blueberries

It is one of the fruits with the greatest power antioxidant and anti-inflammatory.

almonds

It offers a high percentage of proteins, healthy fats and micronutrients such as magnesium and vitamin E.

Banana

Your contribution of magnesium and vitamins C and B6 It helps strengthen the health of bones, muscles and the nervous system.

Chia seeds

Its proteins are essential to promote the development of muscle mass and regenerate tissues.

How to prepare walnut and almond smoothie

ingredients

• ¼ cup lightly chopped walnuts.

• 1 cup washed blueberries.

• 1 tablespoon almond butter.

• 60 ml of almond milk.

• ½ cup bananas.

• 1 tablespoon activated chia seeds. To do this, place them in a glass with water, mix and leave for at least two hours. It will remain a kind of solid jelly.

Preparation

• Place all ingredients except the chia and walnuts into the blender jug.

• Beat for three minutes until the mixture is completely smooth and without lumps. When you have reached this consistency, turn off the appliance.

• Add the chia and integrate.

• Sprinkle the mixture with the chopped walnuts.

A tip: if the consistency is too thick you can add water or more almond milk.

When to drink your protein shake

The Gastrolab website recommends choosing this preparation for breakfast, for a complete snack or as a tonic drink after exercise.