Although adding protein powder to drinks is a helpful way to build muscles, you can get muscular without making protein shakes. Protein comprises every cell and tissue in the human body, including muscles. You can obtain plenty of protein from a healthy and balanced diet. Although most Americans eat more protein than necessary, body builders may require slightly more protein.
Step 1
Lift weights or use machines to strength train most days of the week to build muscles without protein drinks. Focus on a particular muscle group, such as arms, on one day. The next day, focus on the chest and back. On day 3, work on the legs. Allow a day of rest before you begin your strength training again.
Step 2
Use higher sets and higher repetitions to get muscular. Ensure that you are using enough weight to build up muscles. Increase the weight as needed. The last few repetitions in a set should be difficult to complete.
Step 3
Increase the amount of protein you consume in your diet to add muscles. Weightlifters should consume approximately 1 gram of protein per pound of body weight daily. Eat lean proteins, such as poultry, fish, legumes or non-fat dairy instead of protein powder.
Step 4
Eat some carbohydrates and protein before and after workouts. Consuming carbohydrates 10 minutes before a workout provides energy for your muscles. Your body will begin to break down the proteins you eat into amino acids, which help make muscle tissue. After a workout, a carbohydrate and protein snack can provide energy and help support muscle repair and building. Because protein powders can provide a quick way to get these nutrients, many weightlifters choose to drink protein shakes. However, cereal and milk or yogurt and fruit work just as well.
Step 5
Add more calories to your diet to build muscles. When strength training, you will need at least an additional 500 calories each day. Choose healthy foods that provide essential nutrients. Add cheese to your soups and salads, snack on peanut butter and crackers or drink milk to increase your caloric intake.
