Regular exercise and maintaining a healthy diet are not enough to increase muscle mass. You also need to regularly consume protein-rich drinks designed for bulking to maximize muscle growth.
By consuming the right beverages, such as milk or smoothies, you can help your body meet the protein intake needed for bulking. So, what types of bulking drinks should you try? Find out the recommendations below!
Recommended Drinks for Bulking
Did you know? The body can absorb up to 90% of the protein needed for bulking. This protein not only helps increase muscle mass but also repairs damage to muscle tissue damage, even at a microscopic level.
So, if you are unable to properly meet your daily protein needs, it will be difficult to build strong and well-developed muscles. To address this, you can add the high-protein drinks listed below to your bulking menu.
1. Milk
A protein-rich drink for bulking is milk. Milk contains two types of protein, namely whey and casein. During the cheese-making process, casein protein forms curds when acidified, while whey protein remains in the liquid portion left after the milk has been thickened and strained.
Whey and casein are high-quality protein sources that provide essential amino acids for muscle protein synthesis. Besides protein, milk is also enriched with other nutrients that support muscle growth, including vitamin A, vitamin D, magnesium, calcium, and potassium.
According to the Journal of the International Society of Sports Nutrition, drinking milk can rapidly increase protein synthesis. In fact, when combined with weight training or resistance training for at least 12 weeks, it can lead to greater increases in muscle hypertrophy and muscle mass.
2. Yogurt
One dairy product, yogurt, is a bulking drink worth trying. This is because yogurt contains a combination of casein and whey proteins. In fact, yogurt can be consumed by people with lactose intolerance since much of its lactose content has been removed.
In addition to its protein content, this tangy, refreshing drink also contains potassium, calcium, and vitamins, and is relatively low in calories, which can help with weight loss.
If you want to consume yogurt while bulking, make sure to choose one that is low in sugar and free from artificial sweeteners. You can also add granola or fruit to it as a healthy snack.
3. Kefir
Next, you can consume kefir as a bulking drink. Compared to yogurt, kefir has a more complete protein profile. In addition, this drink is enriched with essential minerals, B vitamins, and beneficial bacteria that can help support digestive issues.
Beyond supporting muscle growth, this drink also offers several other benefits. According to research published in Metabolites, consuming kefir for 28 days can improve exercise performance, reduce lactic acid production after workouts, and speed up recovery without side effects.
4. Smoothie
One of the drinks for bulking is a smoothie, which can be easily made using high-protein ingredients such as milk, cream, or Greek yogurt. You can also add fruits, nuts, and seeds as sources of fiber to help you feel full for longer.
There are various smoothie recipes you can make for bulking, one of which is a blueberry smoothie with silken tofu that has a smooth texture. Check out how to make it below.
Ingredients:
- 260 grams of silken tofu.
- 1 cup (190 grams) fresh or frozen blueberries.
- 1 cup (240 ml) unsweetened soy milk.
- 1 medium banana, peeled and sliced.
- 1 tablespoon (21 grams) honey.
- 2–3 ice cubes (optional).
How to make:
- Drain the silken tofu to remove excess water.
- Place the banana slices in a container and freeze for about 15 minutes.
- Blend the tofu, soy milk, banana, and ice cubes (if using) for 30 seconds.
- Add ½ cup of blueberries, then blend until smooth.
- Add the remaining blueberries along with the honey, then blend again until smooth.
- The drink is ready to serve.
Those are some recommended drinks for bulking that you can try to support muscle growth. In addition to consuming bulking drinks, you should also meet your daily fluid intake of around 2 liters to help maintain overall health.
In this regard, you can drink AQUA during your bulking process. That’s because not all water is AQUA, which contains natural minerals and is sourced from 19 selected mountains in Indonesia.
Its water source is taken from the deepest parts of the mountains, which have protective layers that keep it free from contamination. This is also what gives AQUA its naturally cool and refreshing taste, even without refrigeration.
Please note that AQUA is an original Indonesian product that has received Halal, BPOM, and SNI certifications, making it safe for consumption. So, don’t hesitate to choose #AQUADULU! AQUA is 100% Indonesian, 100% Halal, and 100% Pure.
