What is included in a protein shake. Protein shakes for athletes

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 full source 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. Exists great amount, 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.

With a balanced diet 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 protein shakebefore 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 with the necessary amount of 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 daily allowance 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 little 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(fine grinding)
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's best to take a high carb smoothie like Banana as it will help you energize and fight off fatigue. After training best to cook for yourself light protein cocktail, with fat-free cottage cheese or milk, high-calorie fruits. For such cocktails, you can also use fat-free powdered milk. 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.

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 on skimmed milk(on starter cultures "Narine" or "Evitalia")
- soy or almond milk (their advantage is lower cholesterol content)
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)
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

Protein is a protein that helps to shed excess weight and build muscle mass. It is sold dry in any specialized store sports nutrition. However, many athletes, both beginners and professionals, prefer to prepare their own protein shakes.

There are some of the most popular such drinks that you can make yourself. In this article, you will learn how to perform a protein shake at home.

Benefits of homemade protein shake

A protein shake, which is made at home, has several advantages over a store-bought counterpart:

It contains no chemical impurities. Therefore, it is a 100% natural product.
Its taste can be changed at your discretion. To do this, you need to add or exclude a certain product from the composition. However, its effectiveness will not suffer.
It has acceptable price compared to a store product.
Good for the body. If you use a protein shake that is made at home correctly, you can gain muscle mass, as well as achieve the effect of losing weight.

Top 10 Homemade Protein Shake Recipes

There are many recipes for how to make a protein shake without leaving home. Specialists in the field of sports nutrition identified 10 of them best recipes which will be given below.

To prepare this drink, you will need:

small peaches - 4 pcs.;
vanilla high protein blend - 1 tablespoon;
milk from zero mass fraction fat - 1 cup;
instant oatmeal - 1 cup.

It is very easy to prepare this drink at home. You need to peel the peaches and cut them into slices. If you didn't find fresh fruit, then you can replace them with canned ones in the amount of half-banks. Heat milk without boiling. Mix all products in a blender to get a homogeneous mixture. To gain muscle mass, this cocktail should be consumed before and after training. If the goal is weight loss, then they are also recommended to replace evening reception food. The calorie content of the drink is 306 kcal.

To prepare a cocktail according to this recipe, take:

banana - 1 pc.;
milk with zero mass fraction of fat - 200 ml;
coconut oil - 1 tablespoon.

protein shake by this recipe should be cooked like this. Warm the milk, but do not boil. After that, mix all the products in a blender to get thick drink. calories this cocktail is 461 kcal. Therefore, it is not recommended to use it for weight loss. However, it promotes muscle growth, so you can use it before and after training.

To prepare this drink according to this recipe at home, you need to use the following products:

chopped almonds - 0.5 cups;
whey protein with chocolate flavor- 1 portion;
chocolate - 0.5 tiles;
milk in which there is no fat - 200 ml.

Such a protein shake is recommended to be prepared like this. Rub the chocolate on coarse grater and warm the milk slightly. Next, beat all the products in a blender so that the mass becomes homogeneous. calories finished product- 457 kcal. Therefore, it should be used before and after training for muscle growth. It is not recommended to use a cocktail for weight loss, because. it promotes weight gain.

4. Vanilla cocktail.

You can make this protein shake at home with the following products:

casein protein with vanilla flavor- 1 portion;
Vanilla Flavored Whey Protein - 1 serving
natural yogurt without preservatives and dyes -150 ml;
milk with no fat in the composition - 100 ml.

Preparing such a drink at home according to this recipe is very easy. To do this, you need to heat the milk, without bringing it to a boil, and then mix it with other components. After that, all products must be placed in a blender and turn on the device for a few minutes so that the mass becomes homogeneous. The drink can be used for muscle growth and weight loss. In the second case, they need to replace dinner, as well as drink it after a workout. If it is needed for a set muscle mass, then you need to drink a cocktail before and after training.

To prepare this drink at home, you will need the following products:

instant cocoa powder - 3 tablespoons;
whey protein with chocolate flavor - 1 serving;
milk with no fat in the composition - 2 cups;
cottage cheese with zero mass fraction of fat - 1/2 cup.

How to prepare this protein shake with your own hands? Heat the milk, but do not boil. After that, pour it into a blender and add the rest of the ingredients there. Turn on the device for a few seconds so that the entire mass becomes homogeneous. This cocktail is one of the low-calorie. It contains only 275 kcal, therefore, the drink does not contribute to weight gain. Therefore, it can be drunk for weight loss. It can also be used for muscle growth. To achieve a set of muscle mass, you need to drink it before and after training.

6. Protein shake.

You can prepare such a cocktail according to this recipe using the following products:

squirrels chicken eggs- 10 pieces.;
water - 3/4 of proteins;
salt, pepper - to taste.

Warm up the water slightly. After that, mix it with proteins, salt, pepper and put the mixture on gas. Cook it over low heat, stirring constantly until the egg whites begin to curdle. After that, filter the drink. Such a cocktail does not contribute to weight gain, so you can use it for weight loss. It can also be drunk for muscle growth. If you are looking to gain muscle mass, then you should drink the drink before and after training.

In this case, you will need the following products:

ice cream - 1/2 cup;
milk with zero mass fraction of fat - 2 cups;
milk powder - 1/2 cup;
chicken protein - 1 pc.

You can make such a cocktail at home like this. Warm up the milk and pour into a blender. Add the rest of the ingredients to it and beat them thoroughly. Such a drink high calorie promotes weight gain, so for weight loss is not suitable. But it can be drunk for muscle growth. To gain muscle mass, it is recommended to use it before and after training.

To prepare this drink, take:

brewer's yeast - 2 teaspoons;
juice of any citrus fruits - 200 ml;
protein powder - 2-3 scoops;
chicken eggs - 2 pcs.

Place all products in a blender and beat them thoroughly. Such a drink is great option both for weight loss and muscle growth.

You will need these products:

orange juice - 2 cups;
dry milk - 2 tablespoons;
chicken eggs - 2 pcs.;
honey - 1 tablespoon;
gelatin - 1 tablespoon;
banana - 1 pc.

Work all products in a blender until a homogeneous mass is formed. Drink the resulting drink should be for gaining muscle mass and for weight loss.

To prepare it, take:

cottage cheese - 100 grams;
sour cream - 150 grams;
honey - 2 teaspoons;
chopped chocolate - 3 teaspoons.

Combine all products and place in a blender. Turn it on for a few minutes so that the composition is thoroughly mixed. The drink should be consumed before and after training to gain muscle mass. For weight loss, you should not drink it because of the high calorie content.

homemade protein drinks great option store counterparts. With their help, you can quickly achieve the desired figure.

A protein shake is known to many as an important part of sports nutrition, designed primarily for gaining muscle mass. However, such a drink can also be consumed by those who seek to lose weight, because depending on the composition and method of using the cocktail, its effect on the body may be different.

Protein shake - benefits and harms

Part protein shake includes not only proteins (proteins), but also a small amount of carbohydrates (if you add more of them, you get a gainer, a drink for speed dial weight and recovery after training), as well as vitamins and minerals.

The benefits of such a cocktail are obvious: it provides the body with the necessary "building material" that allows you to build muscle. At the same time, the calorie content of the drink is quite low (about 100-250 kcal per serving), and it reduces appetite by three to four hours.

With all the advantages of protein shakes, they can also harm the body, for example, if a person has a protein intolerance or an allergy to any of the components. That is why Before you start drinking this drink, be sure to consult a nutritionist.

When taking a protein shake, you need to remember the sense of proportion: on average, the human body is not able to absorb more than 30 g of protein daily. An overdose of proteins will "hit" the liver and kidneys, and will not benefit.

Types of protein shakes

Such drinks can be divided into two main groups: for gaining muscle mass, as well as for losing weight.

Protein shakes for both weight loss and weight gain can be prepared independently, from "improvised means" and available products, or purchase a "blank" in a sports nutrition store. Many manufacturers offer protein shakes in the form of powders that can be diluted with milk or water.

Pros and cons of homemade protein shakes

Benefits of homemade cocktails:

Among the disadvantages of a protein shake prepared at home, it is worth noting the inability to accurately determine the amount of protein, fats and carbohydrates - their content may vary depending on original products; if you add to a cocktail raw eggs- high risk various diseases primarily salmonellosis.

In addition, preparing such drinks takes a little longer than just diluting the powder, and doing it at work or at school is inconvenient.
Benefits of dry protein shakes (sports nutrition):

fast cooking;
dosing accuracy;

if we are talking about products of proven brands, then there is also a guarantee of results.

The disadvantages include, first of all, the high cost of such additives.

In addition to protein shakes, sports nutrition is actively used and protein bars- both ready-made and home-made. You can learn how to cook and use them correctly from the article dedicated to such bars. —What are Protein Bars—

When to drink a protein shake

This issue is one of the most important and relevant. Different trainers and fitness nutritionists offer their own schemes for drinking such drinks. Please note that the method of taking cocktails depends on what effect you want to achieve.

How to make a protein shake - cooking rules

If you decide to treat yourself to such a drink by preparing it from a powder, remember: you should use a slightly warm liquid! Protein coagulates in boiling water and the drink loses its benefits.

As for the volume of juice, water or milk used to dilute a cocktail, 150-250 ml of liquid is usually enough, but if you want to add more, this is a matter of taste. Main, don't overdo the powder.

Those who prepare natural protein shakes at home should follow the same rules: do not heat the ingredients to a boil, limit yourself to a portion of 175-250 g of the drink.

If you take a protein shake in the morning, the calorie content of the drink may be higher: feel free to add a couple of tablespoons of honey or sugar to it. But after dinner, you should limit yourself to drinks without additives, the calorie content of which does not exceed 200 kcal per serving.

For weight loss it is better to use milk with a minimum fat content, kefir or water.

How to make a protein powder shake

The scheme for preparing such a drink is quite simple: required amount powder is poured into a shaker or glass, filled with water, mixed - and the cocktail is ready.

The main problem of cooking such a protein shake, as evidenced by the reviews, is to calculate the amount of protein. For actively exercising, seeking to increase mass, it is worth using the formula: 1.5-2.5 g of protein per kilogram of weight. If your goal is weight loss, an average of 1 g of protein per kilogram of body weight is sufficient.

As for other ingredients, try adding fruits, wheat germ, dry seaweed - they are all quite compatible with protein powder. Water, milk and even juice are allowed as a liquid. The main rule - do not store the drink for more than two hours!

homemade protein shake recipes

Most often, a protein shake is prepared in a blender: this way you can mix everything with high quality necessary ingredients to a homogeneous mass.
The composition of the cocktail must include:

The cooking scheme is simple: just mix all the ingredients in a blender. First, the base is poured in and protein is added, then the remaining components, at the end - fruits or vegetables.

DIY protein shake - video

To prepare such a cocktail in your own kitchen from products that can almost always be found in the refrigerator, you do not need to take cooking classes.

The video below shows how to make a protein shake at home, which supplements will make it not only rich in protein, but also allow you to cleanse the intestines, and which ones will make the drink taste great.

Making and drinking a protein shake is easy., this can be done at home or take ready drink for work, study, training.

Have you tried drinking protein shakes - homemade or made from powder? What results could you achieve? Share your feedback, plans and impressions in the comments!

Any athlete can make a protein-based cocktail for himself. To do this, you need the desire and the right ingredients. Correct and balanced diet is key point for a bodybuilder. In order for the achievements in this matter to be high enough, it should be that your body receives every day right amount protein. Chicken breasts or succulent grilled red meat is the first thing that comes to mind, but such a dish takes time to prepare, which usually never happens. And the very process of digesting meat takes a lot of energy from the body, and such a hearty lunch cannot be combined with a visit to the gym. On the other hand, one can replace meat dishes no less effective.

The different types of proteins that are powdered concentrates are great alternative. With all this, each species has its own specific task: muscle recovery, body weight gain. Concentrated proteins could hardly boast of good digestion by the digestive organs. They literally forced bodybuilders to make faces like during a toothache. Nowadays, the modern market provides an opportunity to choose the most diverse and tasty proteins. Despite this, the regular procedure for taking such powders, which are diluted in water, gives little positive results. They can't compare to natural products nutrition. In this article, we give you the opportunity to choose for yourself one of the most sought-after protein shakes from natural and fresh food, which would suit you best and which you could cook at home. Let's first discuss the most favorable time of day for drinking such homemade cocktails - this is undoubtedly the morning!

At such a time, glycogen levels in the liver are reduced, since the body has not received any food throughout the night. In principle, the energy that is spent during sleep is insignificant, there is nothing wrong with that. On the other hand, the lack of glycogen, combined with vigorous activities after a person has awakened, can activate the release of catabolic hormones that corrode the muscles. You can drink a protein shake after waking up, to which you have previously added fructose, which is found in many fruits, and in particular in honey. Glucose, compared to fructose, is immediately consumed after it enters the muscles, and fructose is converted into glycogen after it enters the liver.

Before leaving for training, you must charge your body with nutrients that stimulate muscle growth and help supply them with energy. To do this, you will need preferably slow proteins (20 grams) and carbohydrates (40 grams). Ordinary dishes in this situation will not be effective. First, training with a full belly is not the best. the best option Secondly, the assimilation ordinary food long process. In this case, it is best to use a protein shake based on whey protein. Stop your choice again on fructose when you choose carbohydrates. Fructose gradually releases energy and does not stimulate excretion, which we absolutely do not need at the beginning of a workout, as it significantly reduces blood sugar levels and prevents fat burning.

After the end of the workout you need to complete two missions - restore glycogen and supply your muscles big amount protein. And our protein shakes will help us with this. The most successful choice would be whey protein (40 grams), but more recently it became known that for best effect casein should be added to this protein, from which muscles will grow much better. Fast carbohydrates are also needed, the minimum dose is 60 grams (buns, chocolates, sweets).

A bodybuilder needs to eat every two to three hours, which is not always the case, especially if you are working and not on vacation. But a pre-made protein shake,

which contains honey and fruits will easily come to the rescue in this situation. So you can make the elementary protein impregnation procedure a pleasure. You can use whey protein, casein, or a mixture of both.

By night time, it is imperative to prepare your muscles, as during sleep they are depleted. You do not need to fill your stomach with ordinary food, because during sleep it does not digest heavy food. Here you will also come to the aid of a protein shake. Long-playing casein is the main component of the cocktail. You can take carbohydrates, but only in small portions. During sleep, the muscles do not need energy and excess carbohydrates will be processed into fat.

You will naturally spend more time preparing such cocktails than dissolving the powder, but the result is worth the cost.

1. Hot cocoa before bed:

One scoop of whey chocolate protein;
Half a cup of homemade low-fat cheese;
One sachet of instant cocoa.
Cooking method:
Heat the milk well, but do not let it boil. Pour it into a blender, then add protein, cheese and cocoa there. Beat the mixture until smooth.
Such a shake will contain 0 grams of fiber, 1 gram of fat, 44 grams of protein, 20 grams of carbohydrates, 275 calories.

2. Homemade Vanilla Protein Shake to Take After Workout:

One scoop of vanilla flavored casein;
Half a cup of vanilla milk.
Cooking method:
In a separate bowl, mix yogurt and protein until smooth. Pour the milk into a large glass and pour the mass of protein and yogurt into it, then gently mix with a spoon.
The composition of this shake: 0 grams of fiber, 61 grams of carbohydrates, 1 gram of fat, 48 grams of protein and 443 calories.

3. Shake "Peach Flavor", which is taken in the morning before training:

One scoop of whey vanilla protein;
One packet of oatmeal;
One cup of water;
Half a can of canned peaches without syrup.
Cooking method:
Blend all ingredients in a blender until smooth.
The composition of this shake: 2 grams of fiber, 2 grams of fat, 24 grams of protein and 306 calories.

4. Orange Freshness cocktail is also taken in the morning before training.

One cup of freshly squeezed orange juice;
Half a cup of vanilla fat-free yogurt;
One scoop of Vanilla Flavored Whey Protein.
Cooking method:
Mix all ingredients in a blender.
The composition of this cocktail: 2 grams of fiber, 1 gram of fat. 43 grams of carbohydrates, 27 grams of protein and 208 calories.

5. Shake "Chocolate with nuts-1", taken before training.

One cup of skimmed milk;
Half of a crushed chocolate bar;
Half a cup of grated almonds.
Cooking method:
Mix protein and milk in a blender. After that, pour on top of the detailed chocolate bar and grated almonds. There is a cocktail preferably with a spoon.
The composition of this product:
8 grams of fiber, 17 grams of fat, 39 grams of protein, 41 grams of carbohydrates and 457 calories.

6. Cocktail "Chocolate with nuts-2", take after training.

One scoop of vanilla-flavored casein;
One cup of lemonade;
One scoop of whey protein.
Cooking method:
Mix together with lemonade all the ingredients in a tightly closed container.
Please note that lemonade should not be taken on a sweetener (asparkam), but on sugar.
The composition of this shake: 0 grams of fiber, 1 gram of fat, 43 grams of protein, 65 grams of carbohydrates and 445 calories.

7. Mocha cocktail, taken before training in the morning or in the afternoon.

Two tablespoons of honey;
One scoop of chocolate flavored whey protein
One cup of hot coffee.
Cooking method:
Mix everything in a blender
Ingredients.
The composition of this cocktail: 0 grams of fiber, 0 grams of fat. 20 grams of protein, 36 grams of carbohydrates and 215 calories.

8. Banana protein shake, which is taken before training in the afternoon or in the morning.

One cup of skimmed milk;
One medium banana;
One scoop of chocolate-flavored whey protein;
One tablespoon of nut butter.
Cooking method:
Mix the ingredients well in a blender.
The composition of this shake: 2 grams of fiber, 16 grams of fat, 37 grams of protein, 46 grams of carbohydrates and 461 calories.

9. Cocktail for a press diet energy

Three-quarters of a cup of instant oatmeal pre-soaked in water
Two scoops of chocolate-flavored whey protein;
Two tablespoons of fat-free vanilla yogurt;
Two teaspoons of peanut butter.
Cooking method:
Mix all ingredients in a blender.
This shake contains: No. grams of fiber, 4 grams of fat, 12 grams of protein, 29 grams of carbohydrates and 220 calories.

10. Strawberry Protein Shake

Two scoops of whey protein;
One cup of 1% milk;
One cup frozen strawberries
Two teaspoons of peanut butter;
Six detailed ice cubes.
Cooking method:
Mix all ingredients in a blender.
The shake contains: 3 grams of fiber, 5 grams of fat, 11 grams of protein, 26 grams of carbohydrates and 186 calories.

11. Cocktail of oranges and bananas

250 milliliters of concentrated frozen orange juice;
Half a cup of vanilla low-fat yogurt;
One medium banana;
Six detailed ice cubes;
Half a cup of one percent milk.
Cooking method:
Mix all ingredients well in a blender.
This shake contains: 2 grams of fiber, 2 grams of fat, 8 grams of protein, 33 grams of carbohydrate and 171 calories.

12. Cocktail "Berry"

Three-quarters of a cup of soaked oatmeal in skim milk;
Three quarters of a cup of skimmed milk;
Three-quarters of a cup of frozen blueberry, strawberry, and raspberry mix;
Two scoops of whey protein;
Three crushed ice cubes.
Cooking method:
Mix all ingredients well in a blender.
This shake contains: 4 grams of fiber, 1 gram of fat, 7 grams of protein, 27 grams of carbohydrates and 144 calories.

13. Protein shake "Summer" made at home

Two-thirds of a cup of frozen strawberries;
Two scoops of whey vanilla protein;
120 grams fat free vanilla yogurt;
One medium banana;
Three quarters of a cup of 1% milk;
Half a cup of nutmeg, cut into small cubes
Three cubes of crushed ice.
Cooking method:
Mix all ingredients.
This shake contains: 4 grams of fiber, 2 grams of fat, 9 grams of protein, 39 grams of carbohydrates and 199 calories.

You can also use cocktail recipes famous people who have made a lot of progress in the field of bodybuilding.

14. Arnold Schwarzenegger's Protein Shake

Half a cup of ice cream;
Two glasses of milk;
Half a cup of skimmed milk powder;
One fresh egg.
Cooking method:
Mix all ingredients until smooth in a blender.

15. George Zangas Cocktail

Fresh fruits or berries;
300-350 grams fruit juice or milk;
Three fresh eggs;
Two teaspoons of brewer's yeast;
Two scoops of protein powder;
Four ice cubes.
Cooking method:
To begin, beat the fruit with juice or milk in a blender, then add all the remaining ingredients and mix them until a homogeneous consistency.

16. Steve Reeves Cocktail

Three fresh eggs;
Two tablespoons of dry milk;
400 grams of freshly squeezed orange juice;
One banana;
One tablespoon of gelatin;
One tablespoon of honey.
Cooking method:
Mix all ingredients in a blender.

17. Cocktail Valentin Dikul

100 grams of cottage cheese;
Three teaspoons crushed
chocolate
Two teaspoons of honey;
150 grams of sour cream.
Cooking method:
Pour sour cream into a blender, then cottage cheese, chocolate and honey. Beat until smooth.
Of course, a powdered shake will give more results, but to avoid harm to your health, you should not dwell on them.

18. Whipped up champion cocktail that can be consumed at any time except for a hard workout.

450 grams of yogurt;
7 sugar substitute tablets (preferably Sladis);
A pinch of vanilla sugar;
200 grams of fat-free cottage cheese.
Cooking method:
Pour cottage cheese, yogurt, sugar substitute dissolved in water and vanillin into a blender.
Mix and consume 20 minutes before training.
Such a cocktail contains: 8 grams of sucrose, 1.5 grams of fat, 21.3 grams of protein, 17 grams of carbohydrates and 167 calories.

Do not buy specialty cocktails from unknown producers and people who sell them from under the "counter". Such drugs may contain anabolics and narcotic substances. These dubious remedies can be the start of health problems and trouble before doping control competitions. They can also turn into excess protein in the diet. Uric acid is one of the constituent products of protein metabolism, and if protein is abused, it is possible to cause the development of gout and urolithiasis. Be careful and careful with protein shakes.

Sports protein shakes are needed not just to feast, enjoy the taste, please friends at a party, they are part of sports nutrition, thanks to which workouts become more effective. For people who are serious about sports, especially those related to muscle building, this is very necessary thing. The point is that the feature sports cocktails This high content protein in them. Thus, protein shakes will not only help you achieve success in sports, but also establish proper nutrition.

Features of protein shakes

The mode of drinking cocktails for athletes

Morning

It is better to drink a protein shake with the addition of fructose, which is sent to the liver and converted into glycogen. If it is not in abundance, then this can lead to the synthesis of hormones, which, with active actions in the morning, begin to take protein from the muscles. Fructose is found in fruits.

pre-workout cocktail

Before training, the body needs to get not only protein, but also a sufficient boost of energy for the muscles. Therefore, the cocktail should consist of 20 gr. protein and 40 gr. carbohydrates. Just eating will be inappropriate, as training with a full stomach is not very useful. It is best to add fructose, it is a slow carbohydrate that gradually releases energy and does not cause the production of insulin, which does not allow fat to be broken down.

post-workout cocktail

After exercise, you need to restore the level of proteins and increase the level of glycogen. The cocktail should contain at least 40 gr. protein and fast-digesting carbohydrates such as sugar. It is desirable that they be at least 60 gr. You can add to a cocktail, or eat a bun or a couple of sweets.

Before bedtime

Here it will be important to fill the cocktail with proteins, in order for the muscles not to starve in sleep, carbohydrates are not necessary, since much energy is not needed for sleep.

Sports Protein Shake Recipes

Cocktail lane units of training

Composition: 1 tbsp. water, 1 serving of oatmeal fast food, 1 ml. whey protein, half a can of canned peaches without syrup. Total: protein - 25 gr., carbohydrates - 49 gr.
Preparation: mix all this and beat with a blender.