Milkshake with protein. Slimming Cocktail Recipes

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

The composition of a 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 quick weight gain 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 you can 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 home-made protein shake, it is worth noting the inability to accurately determine the amount of protein, fats and carbohydrates - their content may vary depending on the source products; if you add raw eggs to a cocktail, the risk of various diseases is high, 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, protein bars are also actively used in sports nutrition - both ready-made and home-made. You can learn how to properly prepare and use them 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: the required amount of 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 enough.

For other ingredients, try adding fruits, wheat germ, dry algae, all of which are perfectly 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 all the necessary ingredients with high quality until smooth.
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 you can take a ready-made drink to 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!

Fitness enthusiasts and bodybuilders have long made protein-rich foods, and more often than not, protein shakes, the staple of their diet. But many do not know why, after all, protein is so important for the human body, and especially for an athlete. Protein is the most important nutritional component that is able to restore, nourish, and also build muscle. Most of our body is made up of proteins. Therefore, the diet of a serious athlete simply cannot do without protein if he wants to achieve maximum results.

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Why a protein shake? What is its use?

First, it is very convenient. You can eat meat products or eggs, which are rich in protein, but agree, take them with you to the gym .... But a special effect of protein can bring before training, and after it. Therefore, it is much more convenient to drink protein shakes.

Just before a workout, a protein shake will energize, and after a workout, it contributes not only to rehabilitation and recovery of the body as a whole, but also to intensive muscle growth.

Cook it yourself or buy the powder?

On sale there are many ready-made powders that need only be diluted with water. But often their composition is not credible. It is much safer to prepare homemade protein shakes, the recipes for which you will find in this article. Why are they safer? It's simple - you know exactly their composition, and you can experiment with tastes, and homemade cocktails will definitely not be addictive.

Rules for use and preparation

One of the most common questions is when and how to drink a protein shake? Bodybuilders drink shakes between meals, and even before bed (so that the muscles do not starve at night).

When taking protein shakes, don't be fooled into thinking that the more protein you drink, the more you'll get. Not at all. The main thing is to know that 20-30 grams of protein is enough at one time., depending on the loads received and the level of fitness.

The basis of a homemade protein shake is low-fat milk. Sweet lovers prepare cocktails based on ice cream, but here you also need to know when to stop. Also, berries, fruit juices, nuts, coffee, cocoa, starch and honey are added as additives to a homemade cocktail.

Contraindications

Protein shakes are not capable of causing serious harm. One has only to remember that excessive consumption of protein will not bring benefits to the body. In everything, the measure and the presence of common sense are important. A well-thought-out diet will help the athlete achieve the desired results: well-developed muscles and excellent shape.

Very rarely, allergic reactions can occur from the use of protein shakes., but this is due to individual protein intolerance. Excessive consumption can affect the functioning of the kidneys. But all these processes are reversible - you just need to adjust the ingredient composition and rely on your own feelings.

How do you make a protein shake at home?

We invite you to use our recipes that will help you prepare delicious, and most importantly, healthy drinks with your own hands.

1. Mix 350 ml of warm milk with 200 g of low-fat cottage cheese. Mix the mass in a blender and you can count on about 20g of protein.
2. Another cocktail. For cooking you need:
3. Beat 250 ml of milk with 50 g of cottage cheese, add 1 chicken egg (or 2-3 quail eggs), and 1 banana. Mix everything until a homogeneous consistency.
4. Beat 300 ml of milk and 2 egg whites. Add any fruit syrup for flavor, or jam.
5. Combine 6 quail eggs with a jar of natural yogurt, and flavor it all with a glass of orange juice. As always, mix everything into a single consistency.
6. Mix 250 ml of warm milk in a blender with 1 banana and 2 tablespoons of honey.
7. Add 2 cups of milk to 150g of vanilla ice cream, mix and add 1 egg. Mix everything again. Delicious source of protein is ready!
8. 2 eggs beaten with 3 tbsp. spoons of powdered milk, add 150g of vanilla yogurt.
9. The following original cocktail will help to cheer up properly. It is necessary to mix 1 glass of milk with 1 glass of freshly prepared natural coffee. Optionally, you can add a spoonful of honey.
10. To prepare a cottage cheese protein dessert you will need: combine 200 g of cottage cheese with milk, beat everything, and add fresh strawberries.
11. Beat kefir and milk in a volume of 200 ml each with 1 egg, add 2 tablespoons of honey and grated walnuts (about 5 pcs). Mix the resulting mass. And the shake is ready!

As you have noticed, everyone can make a protein shake with their own hands! And we hope that our recipes will help you with this.

Protein is the main element involved in the construction and recruitment of muscle mass, and it also helps maintain normal weight. Almost any food in 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 amount of protein, but the modern pace 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 foods 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 can be flavored or unflavored, but it never compares to protein shakes made with natural ingredients.

In addition, shakes made from protein powder are not as well 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 absorption by the body). 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 is a great alternative to 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 have selected the 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 chocolate flavored whey protein 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; a glass of natural lemonade (which contains natural sugar, not sugar 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 is taken 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. instant oatmeal; 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 tbsp. 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"

Fat-free 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.

We rub 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 for drinking 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. To get rid of excess weight, protein shakes should be drunk for breakfast, adding whole grain breads and fresh fruits to them.

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 body fat.

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. Such a drink copes 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 vegetable oil; 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.

Any athlete can make a protein-based cocktail for himself. To do this, you need the desire and the right ingredients. Proper and balanced nutrition is the key for a person involved in bodybuilding. In order for the achievements in this matter to be high enough, it should be that your body receives the right amount of protein every day. Grilled chicken breasts or succulent red meat are the first things that come to mind, but such a dish takes time to cook, 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, you can replace meat dishes with an equally effective remedy.

Various types of proteins, which are powdered concentrates, are an excellent 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 cannot be compared with natural foods. In this article, we give you the opportunity to choose one of the most sought-after natural and fresh protein shakes that suits you best and that you can prepare 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. Firstly, training with a full stomach is not the best option, and secondly, the assimilation of ordinary food is a 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 with more protein. And our protein shakes will help us with this. The most successful choice would be whey protein (40 grams), but more recently it has become known that for the 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 the detailed chocolate bar and grated almonds on top. 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 of 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 the cocktail recipes of 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 of 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.

If you've ever been involved in strength training, then you probably understand the feelings of those who head home after training and experience a complete lack of strength. Or maybe you yourself felt weak during sports and did not understand what it was connected with? Or maybe not only during classes? The thing is that a person needs a certain amount of nutrients every day: fats and carbohydrates. It is necessary that all health parameters be normal, by the way, read here about whether it is possible and. It is very important. You need to make sure that you get all of them in the norm - yes, watch your diet. But those who are concerned about their weight and strive to work on it (add or drop it) should pay special attention to how much protein their body receives per day. To get enough of these elements, using a protein shake at home will help you. Let's take a look at what a protein shake is and how to make one at home.

Perhaps someone was surprised to hear that a protein shake can be easily made at home. Why? Because for most people, the word "protein" is associated with inorganic chemistry, which is taken by professional strength athletes. However, for such people, the surprise was that "protein" in English means "protein". Therefore, do not be alarmed: by making a protein shake at home, you show that you control the level of protein in your body, and nothing more. Before we talk about how to make a protein shake, let's mention who needs this protein shake the most. .

Who needs a protein shake?

If you, for one reason or another, decide to limit your intake of fats and carbohydrates, then you need to replenish this with proteins so that the body has strength. This will help the protein shake, the recipe of which will be given below. In general, the level of protein intake depends on how much we are exposed to loads and stresses.

Most of all, strength athletes, such as powerlifters, bodybuilders, weightlifters, as well as those who are engaged in hard physical labor, need protein the most. In the process of exertion, the muscles of our body are damaged, but within 1-2 days they are restored, while becoming larger and stronger. But where does the body get building materials? Protein is a muscle builder. In fact, muscles are made of it. Therefore, strength sports athletes are advised to make a protein shake so that the body has something to build up damaged muscle fibers. So, as you can see, protein is needed by both those who are passionate about losing weight and those who are building muscle. Now let's talk about how you can make a protein shake at home.

How to make a protein shake at home?

Before you start mixing the ingredients, calculate how much protein you need for you. How to define it? Depending on your goal and loads, count from 1 to 2.5 grams per kilogram of weight. That is, if a person weighs 100 kg and is engaged in power sports, then he needs to make a protein shake in such a way that it contains 250 grams of protein. Drink all this not at once, of course, but throughout the day. I think this is clear.

Now the recipe for a protein shake: there is none! Really, you just need to know what ingredients to use and mix with whatever you like. Personally, I bought protein powder, mixed it with milk and a raw egg. Then add some flavoring additive and you're done! You can also use other products containing protein: cottage cheese, soy milk, and so on. By mixing them, we get a great protein shake, suitable for a variety of purposes!

Recipe 1

Ingredients for 2 servings:

• cottage cheese (1 pack or 180 g)
• milk (600 ml)
• bananas (2 or 3)
• nuts (50 g)
• honey (2-3 tablespoons or to taste)

Bring to a homogeneous consistency with a blender. Remember that a protein shake is a complete meal, so drink it between meals.

Recipe 2

Ingredients:

• milk or kefir (250 ml)
• banana (half)
• oatmeal (2-3 tablespoons)
• cinnamon.

You can also add natural yogurt and ice cream.

Grind with a blender and drink in the morning. Experiment also with adding other products: cottage cheese, strawberries and other berries, kiwi, cocoa, natural yogurt, coconut flakes, vanilla and even coffee.

Recipe 3

Ingredients:

• kefir (500 ml)
• cottage cheese (250 or 300 g)
• cocoa powder without additives (5 tsp)
• water (100 ml)
• sweetener.

Dilute cocoa and sweetener with water, bring to a boil. Cook for a minute, stirring constantly, then cool. Add the chocolate mixture to the mixed mass of cottage cheese and kefir and beat until smooth. Drink after cooling.

Recipe 4

Ingredients:

• milk (250 ml)
• egg (1 pc.)
• sugar (1 tsp)

You can beat with a blender with a whisk attachment. As always, replace sugar with honey and milk with kefir if desired. If you want to make your protein shake more satisfying and healthy, add chopped walnuts.

Recipe 5

Ingredients:

• cottage cheese (200 g)
• juice (100 ml)
• kefir (100 ml)
• persimmon (you can also banana)

Combine, turn into a cocktail and enjoy.