Protein shake at home recipe. How to make a protein shake at home? Muscle Shake Recipes

Protein is the main element involved in the construction and recruitment of muscle mass, and it also helps maintain normal weight. Almost any food different proportions contains a protein that differs in its composition of amino acids. The richest content of proteins can boast of meat and dairy products. Every athlete or person who cares about their health wants to know how to prepare a protein shake.

This article will undoubtedly help you figure out what protein is and how to take it correctly, depending on the purpose. And also tell you how to make a protein shake at home.

Which protein shake is better: powder concentrate or natural

Of course, you can include in the diet a variety of dishes that contain a large number of squirrel, but the modern rhythm of life, and just everyday worries, make a planned menu an impossible task.

So, we know that the largest supply of protein we need is found in meat. But a lot of energy is spent on its assimilation, besides, before playing sports, it gives a feeling of heaviness and it is not recommended to use it before training.

Ideally protein food should be consumed 5 times a day, as well as before and after training. A light protein shake is a great alternative. Knowing how to prepare a protein shake at home, you can take a drink with you, and at the right time you will always get the right amount of protein.

◊ In addition, it is quickly absorbed by the body, which will give a long-lasting feeling of satiety and lightness.

The simplest way to prepare a protein shake is to dilute the protein concentrate according to the dosage.

You can buy such a concentrate at any sports store. It may be with different flavorings or without them, but still never compare to protein shakes made from natural ingredients.

In addition, shakes made from protein powder are not as digestible as those made from natural products.

Basic Rules for Drinking Protein Shakes

• In the morning, a cocktail can be flavored with glucose, and in the evening, this is strictly prohibited;

• The protein shake should be slightly warm (for better assimilation organism). Its optimum temperature is 38 degrees.

• Before power loads, the dose of the cocktail should not be higher than 400 ml.

• With a problem with the absorption of lactose, milk can be replaced with low-fat kefir, juice or water.

• The calorie content of a cocktail can vary significantly depending on the products included in its composition.

When to Drink Protein Drinks

• The direct purpose of protein shakes is to maintain a high level of protein in the body. To build muscle, the drink must be taken no later than half an hour before and after power loads.

• In the morning, the body suffers from a lack of glycogen wasted at night. To make up for it, fructose must be included in the morning composition of the protein drink.

• Before training, you need to drink a protein shake prepared on whey protein with the addition of the same glucose. Such a composition will enrich the muscles with nutrients, and the resulting additional supply of energy will help them grow.

• After power loads, take a whey protein shake with the addition of casein. Such a composition will restore wasted energy and normalize the level of glycogen in the liver.

• For those who want to have large and lean muscles, it is advisable to drink protein drinks every 3 hours throughout the daylight hours. For sufficient maintenance of glucose in the blood, the drink must be coaxed with glucose, for example, natural honey or fresh fruit.

• Muscles require nutrition even at night, and a protein shake will become great alternative rough and hard food. A protein drink at night is prepared on the basis of casein and does not accept carbohydrates, because they can easily transform into fat overnight.

We picked best recipes, and now you will know exactly how to prepare protein shakes for muscle growth at home.

Chocolate protein shakes for muscle growth

Chocolate Hazelnut No. 1

1 scoop whey protein chocolate flavor; low-fat milk 250 gr.; grated almonds 80 gr.; 50 gr. grated dark chocolate.

Mix milk with whey protein until smooth, using a blender. Top with grated almonds and chocolate. You need to take such a cocktail before power loads.

Chocolate-Nut No. 2

One level dose of casein and the same amount of whey protein; cup natural lemonade(which includes natural sugar, not its substitutes).

Mix all ingredients in a shaker. Take after sports activities.

"Cocoa with milk"

1 part chocolate whey protein; skimmed milk 250 gr.; fat-free cottage cheese 80 gr.; cocoa 50 gr.

Add all the ingredients to slightly warmed milk and bring to a homogeneous mass with a blender. This protein shake take before bed.

Fruit Protein Shake Recipes

"Fresh Orange"

1 scoop of vanilla whey protein; low-fat yogurt 150 gr.; freshly squeezed orange juice 200-300 ml.

Mix all ingredients with a blender. This protein drink should be consumed for breakfast.

« Sweet peach»

One part vanilla whey protein; one glass of purified water; 100 gr. oatmeal fast food; peach, canned to taste.

All components are mixed in a blender until a homogeneous mass. Take during the day.

« Banana Delight»

A glass of skimmed milk; one small banana; Coconut oil 1 st. l.

Mix all ingredients until a paste is formed. This protein drink can be taken throughout the day. And also after waking up and half an hour before power loads.

"Strawberry Cheerfulness"

low fat yogurt 250 ml; 1% fat milk 350 ml; two doses of whey protein; a small spoonful of peanut mass; 300-400 gr. strawberries; ice as desired.

Mix everything in a blender until the ice is completely dissolved. Take throughout the day.

"Orange Banana"

One banana; natural Orange juice 150 ml; milk, skimmed 250 ml and a few ice cubes.

Mix all ingredients in a blender. Take in the morning.

Champion Protein Shakes

« Iron Arnie»

Egg; 1 st. milk 1% fat; 150 gr. ice cream; 100 gr. dry milk.

Mix everything to a state of slurry, take it before a power load.

"George Zangas"

Mix a few fruits with 400 gr. freshly squeezed fresh juice; beer shiver, two teaspoons; 3 doses of any dry protein; 3 eggs and a few ice cubes.

Using a blender, combine the juice and fruit, then add the remaining ingredients and bring to a homogeneous slurry. Take during the day.

"Protein Power"

Powdered milk 2 tbsp. l.; orange juice 300 ml; 3 eggs; 20 gr. natural honey; gelatin 1 tbsp. l.

Mix until homogeneous, take during the day and before training.

"Dikul's Drink"

150 gr. 1% fat content of cottage cheese; 100 gr. low-fat sour cream; natural honey 10 gr.; 20 gr. grated dark chocolate.

Grind sour cream with cottage cheese, then add chocolate chips and honey, mix everything thoroughly with a blender. We accept before the power load.

"Fast start"

500 ml of yogurt 1% fat; low-fat cottage cheese 300 gr.; 2 gr. vanilla sugar; 8 cubes of refined sugar.

All ingredients are mixed in a blender until a slurry. Consume throughout the day to maintain tone.

Protein shakes for burning excess fat

Protein shakes are great helpers for those who want to keep their body in perfect condition. By including these drinks in your diet, and knowing how to make your own protein shakes for weight loss, you no longer have to torture yourself with ruthless diets.

Protein drinks for weight loss do not allow fat to be debugged in reserve, besides, they remove the feeling of hunger and replenish energy reserves. And homemade protein shakes for weight loss are also very tasty.

How protein shakes work for weight loss

The digestion of protein by the body requires considerable time and high energy costs. If you include in your menu, the required amount of protein will trigger an anti-catabolic reaction. This means that fat will actively burn, and muscle mass, on the contrary, will build up.

In addition, protein shakes dull the feeling of hunger and help reduce fat accumulation in the body.

Rules of use protein drinks for weight loss

Even if you know how to make your own protein shakes for weight loss, you must follow the rules for taking a protein drink. In order to get rid of excess weight protein shakes should be drunk for breakfast, adding whole grain breads to them and fresh fruits.

It is important to remember that when taking protein shakes, you need to reduce the intake of simple carbohydrates, otherwise there is a risk of accumulating additional fat layer.

Protein Shake Recipes for Weight Loss

"Walnut"

Nuts (any) 1 tbsp.; 1 st. l. natural honey; one egg; 1% fat kefir - 300 gr.

We grind all products in a blender, after which we add kefir. This drink goes well with excess fat.

To normalize metabolic processes, reduce hunger and the appearance of relief muscles, prepare such a drink:

"Protein Bomb"

Fat-free cottage cheese 150 gr.; wheat bran 1 tbsp. l.; 100 gr. kefir, fat-free; a small spoonful of cocoa We bring the cocktail to a homogeneous state, if the drink is thick, we eat it with a spoon.

For a slim and fit figure, prepare this drink:

"Beautiful relief"

150 gr. cottage cheese 1% fat; 1 incomplete art. l. bran; 150 gr. low-fat kefir; 100 gr. berries or fruits.

Soften the cottage cheese, chop the fruit, mix all the ingredients in a blender until a homogeneous gruel.

The following recipe for a protein drink is considered excellent for weight loss:

"Ease"

150 gr. milk, skimmed; 1 tsp any oil plant origin; 1 st. l. Flaxseed; 2 doses of vanilla flavored protein powder; 5 gr. stevia.

Combine all products, bring to a homogeneous gruel and dilute with a glass of cool water.

Daily protein ration, video

Nutritionists confirm the high effectiveness of protein shakes, but recommend taking no more than 300 grams of this drink per day. Protein is the main building material of a beautiful slender and toned body, but, unfortunately, its excess can negatively affect the functioning of the kidneys.

Do you work out in the gym? Do you want to increase muscle mass or lose weight, give relief to the muscles or create yourself appearance like Arnold Schwarzenegger? Then the daily menu must be diversified with a protein shake. The basis for it is protein - essential trace element to build and maintain muscle mass. What to choose - ready-made mixes from well-known manufacturers or make a protein shake at home on your own? Let's try to understand the variety of offers and options.

The benefits of protein shakes

Protein shakes were conceived as food supplement for athletes-weightlifters with high loads. Gradually, from food for professionals, they became an everyday source of energy for those who want to give the body beautiful view. What are the benefits of protein shakes?

The daily protein requirement of an athlete is up to 5 grams per kg of body weight. Dairy products, eggs, fruits are good as main meals, but a special diet is needed before and after sports activities. Protein cocktail, prepared at home, will replace snacks and saturate you with energy.

The main component of powder mixtures is protein. Different types of loads Various types protein shakes. From the method of obtaining drinks are divided into:

1. Serum. Made from whey. They are quickly digested. Such cocktails are recommended to be consumed in small portions after training every 1.5-2 hours.
2. Dairy. More than 2/3 is casein, a slowly soluble protein.
3. Egg. High production costs limit the range of cocktail consumers.
4. Soy. The low price of cocktails with such a base creates demand. Recommended for athletes intolerant to animal protein; vegetarians.
5. Casein. Useful before bedtime as a cocktail.

Useful properties of ordinary protein shakes and drinks with energy components (gainers) are extensive:

1. Saving time and effort. A cocktail is faster to make than to cook, for example, baked meat with vegetables.
2. Care about digestive tract and the body as a whole. To get the right amount of protein, you have to consume great amount products. The volume of muscle mass will grow slowly, and the stomach will stretch quickly.
3. Energy drinks (gainer cocktails) are nutritious, quickly restore strength after training. Pleasant to taste.
4. The ability to balance the protein requirement through drinking a cocktail.
5. Financial savings. Healthy food, in particular, homemade products, costs a lot of money. Shakes come to the rescue by keeping your protein levels high long time.
6. A relatively simple dosage of components in cocktails will help track the amount of consumed substances and amino acids.

Recipes for making protein shakes at home (photo)

Gainers will help to invigorate the body, nourish the muscles with protein. "Training" cocktails are prepared 40-45 minutes before active sports. They contain proteins (from 60%), healthy carbohydrates and some fats. Time of use - half an hour before and after training. All components should be at human body temperature (37⁰) to increase the body's cost of burning calories. Servings are for 250 ml finished product. Drink should be in small sips, slowly. Cook according to the recipes with the photo below, have fun, and most importantly - the desired result!

Protein shake for muscle growth for men

To make a classic protein drink that stimulates muscle growth, take the following ingredients:

• Cottage cheese with a fat content of 0% - 100 g. Homemade is tastier, but very high-calorie and fatty.
• Skimmed milk - 100 g. There is intolerance to the product - replace with soy.
• Quail eggs - 3 pcs. (to avoid salmonellosis). No quail - boil 2 chicken eggs. For a cocktail, you only need protein.
• fruit syrup, jam, jam - 3 tbsp. spoons. Choose any sweet ingredient.
• Dry milk formula (baby) or protein shake powder - 2 tbsp. spoons.

Cook in this order.

• Mix cottage cheese with eggs, grind until smooth.
• Add dry mix. Mix thoroughly.
• Add sweet carbs.
• Pour in the milk. Turn on the shaker (Turbo mode) and shake all the ingredients.

For mass gain with banana, oatmeal and milk

Bananas contain vegetable protein, and oatmeal will replenish the supply of healthy carbohydrates. The drink is effective in the first half of the day and before training. You will need components:

• Banana - 1 pc.
• Milk (1% fat) or soy - 100 ml.
• Protein in a dry mix (dairy / sports) - 1 tbsp.
• Ice cream - 50 g. If desired, replace with yogurt, cottage cheese.
• Oat flakes - 50 g
• Refined oil- 1 tbsp.
• Honey - 1 teaspoon.

Before starting cooking, use a blender in turbo mode to grind the oatmeal to a powder. Pour into a shaker with ice cream and vegetable oil. Stir. Send the mixture, banana and honey to the glass. Stir again. Pour in milk, whisk until foamy. Your cocktail is ready!

For weight gain without cottage cheese

The recipe for making protein drinks without cottage cheese is simple and does not take much time. For morning reception a fruit gainer would be great. Take the ingredients, mix until puree:

• 100 ml freshly squeezed orange juice;
• 150 ml natural yogurt;
• vanilla - on the tip of a spoon;
• whey protein/milk formula;
• honey - 1 spoon.

A sweet dream spent with benefit (weight gain due to muscle growth) will provide a chocolate-vanilla drink with casein. This smoothie is slowly digested, keeping protein levels high almost into the morning. You will need:

• milk - 200 g;
• dry milk - 1 tbsp. spoon;
• cocoa powder - 2 tbsp. spoons;
• casein mixture - 1 tbsp;
• milk chocolate- 50 g or a chocolate bar.

Beat all the ingredients with a mixer. Sprinkle grated chocolate on top. It is better to drink in small sips before going to bed.

Check out other recipes on how to cook.

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How to make a delicious protein drink for weight loss?

There is an opinion that a protein shake contributes to weight gain. This is wrong. A protein set of products in combination with fruits will give weight loss. Physical activity should not be heavy, regular. Replace snacks with a portion of a protein drink, a maximum of two per day. You will need:

• whey / kefir - 200 ml;
• honey - 1 tbsp;
• kiwi - 2 pcs. (for a change, replace with raspberries, lingonberries, blackberries);
• protein / infant formula - 1 tbsp.

A serving of 250-500 g will be useful to the body in the morning half an hour before training. Enjoy the taste and lose weight!

Harm of protein shakes

Protein shakes are contraindicated:

• pregnant women;
• people with kidney disease;
• in the presence of kidney stones, gallbladder;
• athletes with gastrointestinal problems.

Negative consequences:

1. Clinical studies have shown that the composition of protein drinks cannot be called organic, natural. The use of these drinks is addictive, a quick result stimulates an increase in portions consumed. The result will be problems with the heart muscle, there will be a threat of stone formation.
2. The habit of the body to process easily digestible proteins causes a long-term restructuring of the body after refusing to use it. At a minimum, a disorder in the work of the intestines and some loss of muscle mass, relief forms are guaranteed.
3. Significant cost of money. good products are expensive. How famous manufacturer the more expensive its products. Cheap analogues have many side effects.
4. Busting with the number of servings of the drink, especially gainers, leads to obesity.
5. Athletes, seriously carried away by the volume of triceps, biceps, lose touch with reality and switch to the use of steroids and anabolic drugs. Doing this is absolutely not worth it!

Not so long ago, the public became aware of drinks such as protein shakes. Previously available only to a select few (gym goers and professional athletes), today they are considered the best helpers both in building muscle mass and in matters of weight loss.

And you can't argue with that. In this article, we will talk about the benefits of protein drinks, as well as how to prepare a protein shake yourself.

Oh, how many wonderful discoveries we have ..

So, you start going to the gym, interacting closely with trainers and other amateurs. sports image life, and soon you realize that without additional mixtures, vitamins and supplements beautiful body just don't create. Protein shakes, amino acids, BCAAs are not empty words for those who are passionate about sports. But are these drinks and supplements really needed or is it a huge business? In fact, there is no urgent need, just thanks to cocktails you can make your body more beautiful in a more fast deadlines and with the lowest cooking costs.

The need for protein

How much protein does the body need? Are muscle protein shakes really that good? According to the fitness instructions, a person needs about 1.5-2 g of protein per 1 kg of weight for his development, existence, normal renewal and cell division. That is, if you weigh 60 kg, then in order to feel healthy and be in great shape, you need to eat at least 90 g of protein daily. Do not confuse the weight of the nutrient with the weight of the product! So, for example, 100 g of cottage cheese contains only 16 g of protein, 100 g chicken fillet- 23 g of protein, in one egg - 12 g. During the day (including three meals), it is quite possible to eat 90 g of protein with food without any shakes or special additives.

The need for protein for athletes

The situation is different with the nutrition of athletes. During training, the muscles under the influence of the load are torn, and then restored and due to this increase in volume. To build muscle tissue, an athlete needs protein in a much larger volume than an ordinary person - approximately 2-2.5 g per 1 kg of weight.

A 100-kilogram man needs to eat about 200 g of protein per day, which is more than 2 kg of food. This is where protein shakes come in. Thanks to the drink, you can eat as much as you want, and get the missing protein from cocktails.

How much do protein shakes cost?

Reviews of such a tool for building muscle mass and maintaining the beauty of the body, like a protein shake, speak in favor of their use. But how much does it cost?

Of course, any gym "makes money" not only on the operation of equipment by clients, but also on the desire of the client to "sculpt" Apollo out of himself. Naturally, each hall has a special sports bar where you can treat yourself to a protein shake or gainer, profit from a special energy bar. If your goal is to save money, then it's easier to make a protein shake at home for only 20-30 rubles. Protein shakes in a sports bar can cost 60-200 rubles.

If you buy protein yourself

The price of protein does not depend on the production technology, but on the manufacturer. Proven global trade marks produce products using the same technology with little-known domestic firms, but prices are increased significantly. You can argue about the quality and benefits of certain protein shakes, but it's best to read the ingredients on the package.

So, 1 kg of whey protein from an unknown domestic manufacturer will cost you 600-900 rubles, while famous brands offer you the same product at a price of 2000 rubles per 1 kg. And this is not at all surprising, because you pay for advertising this brand and for a piece of the glory of a famous name.

Unfortunately, you won’t be able to ask the trainers in the gym for advice - almost everyone is “pushing” certain sports nutrition for sale, as this is another source of income for the gym. As soon as you start exercising, you will immediately be “prescribed” a lot of supplements, and if you ask if it is possible to purchase a similar product cheaper, they will politely explain that this is impossible.

A logical question arises: is it possible to make a protein shake at home? Agree, there is not always money for expensive sportswear, a visit to a good gym, and even for supplements to create beautiful figure. Therefore, consider simple recipes protein shakes.

What should be in the recipe?

So, before moving on to the kitchen, you need to decide what kind of drink you will prepare - for building muscle or protein shakes for weight loss. Since these are cocktails that are different in their effect on the body, the ingredients will need different ones - to increase the volume of muscle mass, carbohydrates will need to be added to the protein.

So the first common component is liquid foundation. You can take water, milk or juice (if we are talking about a gainer). The same ingredient is needed if you are making a shake using protein powder.

The second component is proteins. Use egg white, cottage cheese, milk, whey.

Carbohydrates (berries, honey, bananas) must be added to protein shakes if your goal is to build muscle. If you intend to prepare homemade protein shakes to get rid of unnecessary fat mass or drying, do without this component.

In addition, you will definitely need a blender. The fact is that the cocktail (especially if you are preparing it from a powder) needs to be stirred well until uniform consistency. This task is best done with an immersion blender or mixer.

Protein Shake Recipes

In order to build muscle, you need to add simple carbohydrates to protein products (cottage cheese, eggs, milk) for rapid protein absorption. It can be condensed milk, honey, jam or sugar. Take note of this recipe:

• Milk (medium fat, for example 2.5% or 3.2%%) - 1 cup.
• Cottage cheese (medium fat, up to 9%) - 100 g.
• Egg whites boiled 2 pieces.
• Honey - 2 tablespoons

Immerse all ingredients in a blender and blend until smooth.

chocolate protein shake recipe

This drink is uplifting pleasant aroma and taste. It is recommended to consume an hour and a half before training.

• Milk - 250 g (fat content not more than 2.5%).
• Cottage cheese (fat content up to 5%) - the amount at the discretion.
• Chocolate black - 40 g.
• Banana - 1 piece.

Chocolate must be grated fine grater, mix all the ingredients with a blender.

Cocktails for weight loss

If you want to make a cocktail for weight loss, you need to reduce the amount of fat and carbohydrates in the recipe. You should get maximum protein with minimum other nutrients.

• Milk (skimmed, no more than 1%) - 150 ml.
• Cottage cheese (fat-free, 0%) -150 g.
• Banana - ½ pc.

Such a cocktail tastes good, you can use it instead of dinner for an hour and a half before training and 20-30 minutes after training. Due to low carbohydrate content banana cocktail will not harm the active process of fat burning.

1. If your body doesn't absorb milk well, you can replace it with water, whey, or juice (if you want to build muscle).
2. If you are faced with a choice (sugar, banana or honey), then give preference to fruits.
3. The egg can be added to the cocktail completely - with the yolk. Many athletes prefer only protein.
4. You can add a teaspoon to the cocktail linseed oil- this component will provide you with the necessary fatty acids that promote both weight loss and muscle gain. Another " secret ingredient» cocktail - a handful of nuts. use forest, Walnut or almonds, just be sure to chop them well.
5. A protein shake is better and faster digested when consumed warm, so you can warm it up a bit.
6. If you are preparing a slimming smoothie, add a couple of sweetener tablets to improve the taste.

Do protein shakes help you lose weight?

Not so long ago, nutritionists have proven that protein shakes can become assistants in the fight against excess weight.

It really is. First, everyone knows the fact that the most effective diet is protein way nutrition, that is, if you prefer protein over fats and carbohydrates, you are guaranteed to get rid of fat without huge loss of muscle mass.

Agree, not everyone has the opportunity to consume protein in sufficient quantities during the day: a busy work schedule, employment, absence healthy meals in canteens and deli departments, etc. In this case, you can use protein drinks that you can take ready-made with you to work.

"Fashionable" drink "We lose weight in a week"

Recently, a protein shake “Lose Weight in a Week” appeared in pharmacies, advertised by Ksenia Borodina, the built host of the Dom-2 show. Is it worth buying? Let's look at the composition: whole milk powder, whey protein, inulin, insoluble dietary fiber, phosphates, fructose. The price of a serving of a cocktail is 50-60 rubles.

The advantages of such a mixture are that additives in the form dietary fiber or inulin help reduce appetite. In addition, there is no glucose in the mixture, and therefore you can drink the drink even if you are diabetic.

The disadvantages of the drink is that the manufacturer added fructose to the composition. If you are on a carbohydrate-free diet, then this cocktail is not suitable. In addition, in the miracle remedy "Lose Weight in a Week" there is only 10 g of protein. For comparison, let's give an example: the same 10 g of protein is contained in 70 g of cottage cheese or in one egg. An egg costs 4 rubles, while a portion of the Lose Weight in a Week drink is at least 50 rubles.

As can be seen from the composition, the “We lose weight in a week” protein shake is a common protein blend, which can be used in diet food. However, if your goal is to save money, then replace it ordinary food(one egg is enough), protein powder, or a homemade protein shake.

Can drinking protein shakes be harmful?

Naturally, the benefit determines correct dose. Any medicine becomes poison if you overdo it. Protein is no exception. As we have already said, there is an average norm - about 2 g of protein per 1 kg of weight. Protein is digested more slowly than carbohydrates, and therefore after a serving of cottage cheese or scrambled eggs, you will feel full for at least 3-4 hours. Nature has already laid down a mechanism for protection against overeating - satiety. The situation is quite different with powdered protein shakes. You can prepare a mixture of 25 g of protein in a small glass, add a small banana or juice and get delicious cocktail. Of course, that such a cocktail imperceptibly you can drink much more than absorb the same protein with food. Excess protein will not bring benefits, but will deal a blow to the liver and kidneys when it is excreted from the body. Therefore, if you use powdered protein, accurately measure its amount with a measuring spoon (there is usually such a spoon in the box with the powder).

If you are serious about training and want to get results, then in matters nutrition You don't have to be a layman. Everyone who wants to progress in mass training is objectively obliged to follow the laws of conservation energy. In a simple way - muscle volumes simply cannot appear out of nowhere, they are the result of a reasonable combination of training with weights and an adequately balanced diet. Moreover, the nutrition of an athlete is no less important in its importance than the training itself.

In order for an intensively working organism to receive all the necessary substances with food, athletes have to eat often and at the same time absorb increased doses. squirrel, which, in turn, are able to cover the cost of training and provide a future increase in muscle mass. Naturally, eating one and a half to two times more often than is usually accepted, it is quite difficult to organize the required amount of food, including the required percentage of protein in it. In this case, help protein shakes, protein concentrates, moreover, they can be easily prepared from the most common products sold on the usual shelves of our stores.

Main products of protein shakes

• Milk, kefir or other fermented milk drinks(preferably without adding sugar and various kinds of dyes to them) - this will be the basis of the future cocktail. If you have milk intolerance, then opt for its many acidic derivatives;
• , rustic and factory, medium and low fat, fat-free and pureed - perfect as a main protein ingredient of our mass gathering cocktail. Certainly must be done conscious choice among different varieties cottage cheese depending on your training goals and body type;
• Honey, jam, syrups - all this will serve as a source of natural flavor enhancer, and you will definitely know that this is not some kind of food additive from the "E XXX" group;
• Berries, fresh and frozen, even home preservation, endow ready mix the necessary percentage of natural sugars, vitamins and macronutrients. Of course, the preference is always in favor of fresh and quick-frozen berries;
• , which have carbohydrates (starches) in their composition, will allow you to give the cocktail the necessary calorie content and additionally saturate you with potassium, which is necessary for muscle contraction. And you will again know what nutrients you received in the original. If desired, instead of bananas, you can use food powdered starch, sold in all grocery stores, it will give the mixture even more satiety - if you need it - and make it thicker.
• Special or vitamins that will not change the taste of a protein shake, but will add useful properties product.

1. Cocktail number 1. For a cocktail, you will need 250 ml of milk, 1 banana, yogurt, 2 tablespoons of honey, oatmeal, ice cream. Also, mix everything and grind with a blender.
2. Cocktail number 2. 100 g of cottage cheese, 200 ml of milk, 1 banana, a tablespoon of honey, 2-3 tablespoons of oatmeal.
3. Cocktail number 3. 2 bananas, 500 ml of milk, 100 ml of cream or ice cream, a packet of vanilla sugar, a little cinnamon to taste. All mix and grind with a blender
4. Cocktail number 4. A glass of milk, one teaspoon of sugar, 1 egg.
5. Cocktail number 5. 200 g of cottage cheese, 100 g of kefir, 100 g of juice, persimmon or banana.
6. Cocktail number 6. 100 g cottage cheese, 100 g cherry juice, egg white, a little sugar.
7. Cocktail №7. 1 egg, 1 tablespoon honey, 1 tablespoon chopped walnuts, pour a glass of yogurt, beat with a mixer.
8. Cocktail №8. 200 g cottage cheese, 50 g honey, 60 g egg powder diluted with milk, or 4-5 eggs, a spoonful of sour cream. Grind with a blender.
9. Cocktail #9. 500 ml milk, 250 g cottage cheese, 10 quail eggs, 50 g honey or jam, 100 g milk powder, 100 g sour cream, raisins, dried apricots. Grind with a blender.
10. Cocktail №10. 250 ml baked milk, 250 g cottage cheese, 1 tablespoon wheat germ or oat bran, 1 tablespoon linseed oil

Every person needs correct and healthy eating . However, unfortunately, in modern world it is not easy to choose products that meet the required quality standards and do not harm the body. Homemade protein shakes help fight shortages nutrients. They are not only a complete source of protein, but also enrich the body with many useful vitamins and minerals such as calcium, magnesium, fiber, vitamin C and so on. Protein shakes are indispensable for intense physical activity.

The value of proteins

Squirrels are the building blocks of a living organism, they play an important role in all processes of human life support. There is a huge number, in which it is provided mainly protein nutrition. This is because proteins are the main building blocks for muscle tissue. In addition, they speed up metabolism and control hunger. Among other things, proteins control sugar levels in the blood and help to avoid its abrupt changes.

Thanks to balanced diet With enough proteins, you can quickly , put your body in order, improve your body.

Why is it important to take protein shakes before and after training?

If you regularly work out in the gym, then you need to know that in order to increase the effectiveness of strength exercises, you need to take protein shakes. before and after training.

Why is it important to drink a protein shake? before training? The fact is that during exercise, your body is under stress. Thanks to the timely intake of protein (about one hour before training), you will provide yourself with the necessary stock of amino acids for productive training. In addition, if the cocktail is based on milk or juice, then this will give you an extra energy. In this case, you can not be afraid of fatigue.

After training timely delivery is also very important. protein nutrition. It was at this time that the so-called protein-carbohydrate window(about half an hour after exercise), when the body most needs a certain amount of protein and carbohydrates.

Recipes for protein shakes for weight loss

If you want to get rid of excess weight, then you need to increase in your daily diet quantity proteins and balance content fats and carbohydrates. It can be done at no extra cost for special sports nutrition, at home. Protein shakes will provide the body necessary quantity nutrients. Besides, liquid food better and faster digestible, . Proteins do not allow the body to lose muscle mass when losing weight, which is very important if you want to achieve beautiful and harmonious forms. These cocktails can replace meals(for example, a snack or dinner), or arrange fasting days 1-2 times a week.

The following are best for weight loss protein shake recipes:

"Sybarite"

• 400 g cottage cheese reduced content fat
• - 400 g fruit (excluding high-calorie bananas and plums)

How to cook baked milk at home:

Since this cocktail is best suitedFor unloading days , then the approximate number of products is indicated for the whole day.
Mix the ingredients and grind them with a blender. If you takedifferent fruits, then this will make your cocktail even more useful and fortified. The best for the preparation of "Sybarite" are suitable: apples, cherries, sweet cherries, strawberries, kiwi, peaches, oranges, grapefruits. You can add a littlejuiceor low calorieyogurt(sugarless).
The indicated amount is best divided into 5 doses during the day. Cocktail "Sybarite" contains the daily amount of protein needed female body as well as fiber and vitamins.

"Chocolate Protein Shake"

• 2 tablespoons cottage cheese
• 1 teaspoon honey
• 1 teaspoon natural cocoa(mix in a small amount hot water)
• 150 ml. reduced fat milk
• optional: cinnamon, vanilla, chocolate or coconut flakes

This cocktail is perfect fordessert.

"Oatmeal Protein Shake"

• 2 tablespoons oatmeal (finely ground)
• fill them with a glass warm milk with a fat content of not more than 2.5%
• 0.5 grated apple
• 1 tablespoon low-fat cottage cheese
• if desired, you can add a teaspoon of honey, but the calorie content of the cocktail will increase slightly.

Mix everything well, you can beat with a blender. This cocktail is perfect.for breakfast- tasty, satisfying and good for digestion.

Protein shake recipes for mass gain

Some people also dream of coping underweight- it's not always easy. They can come to the aid of special cocktails that contribute with the help of essential nutrients. Contributes to weight gain quality, otherwise a large number of rolls and fatty meat can only lead to an increase in body fat. muscle mass builds up well combination of protein and "right" carbohydrates. Healthy carbs are found, for example, in bananas, honey, dried fruits, cottage cheese, nuts, cereal flakes.

"Banana cocktail"

• 1 ripe banana
• 50 grams of cottage cheese
• 1 glass of milk

"Chocolate cocktail"

• 50 grams full-fat cottage cheese
• 1 glass of warm milk
• 1 teaspoon cocoa
• 20 grams of grated chocolate
• chopped nuts

Protein shake recipes for intense physical activity

With intense physical activity the need for a complete protein for the body increases significantly. After all, protein helps muscles recover faster. Its deficiency may not have the best effect on the quality and effectiveness of your workouts. Before training it is better to take a cocktail with high content carbohydrates, such as Banana, as this will help you recharge your batteries and fight fatigue. After training best to cook for yourself light protein cocktail, with fat-free cottage cheese or milk, high-calorie fruits. Skimmed milk powder can also be used for these cocktails. It will enrich its composition with proteins without excess carbohydrates and fats.

"Light protein shake based on powdered milk"

• 2 tablespoons fat-free cottage cheese
• 150 ml. reduced fat milk
• 100 grams of fruit or berries
• 2-3 tablespoons of powdered milk

We've looked at options ready recipes for making protein shakes. However, here a huge room for culinary creativity, you can create your own own drinks knowing the basic principles of their preparation.

1. So, first you need to choose base for a cocktail. The most common, healthy and delicious basics:
   - skimmed milk
   - unsweetened low fat yogurt
   - homemade yogurt skimmed milk(on starter cultures "Narine" or "Evitalia")
   - soy or almond milk (their advantage is lower cholesterol content)
2. Then select second main proteiningredient. It could be:
   - cottage cheese (low-fat and unsalted)
   - raw egg (it must be thoroughly washed before preparing a cocktail)
   - nut or almond butter
   - skimmed milk powder
   - protein powder(sports nutrition)
3. After that, add your favorites to the cocktail.fruits or berries, they will enrich it with vitamins, trace elements and fiber:
   - bananas
   - citrus fruits
   - apricots
   - strawberry
   - blueberry
   - cherry
   - kiwi
   - watermelon