Protein shakes banana milk egg and oatmeal. Protein shakes for burning excess fat

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 assistants in both muscle building and 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, communicate closely with trainers and other lovers of a sports lifestyle, and soon you realize that without additional mixtures, vitamins and supplements, a beautiful body simply cannot be created. 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 faster time 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 of chicken fillet contains 23 g of protein, and one egg contains 12 g. During the day (including three meals), it is quite possible to eat 90 g of protein along with food without any cocktails 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 a 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. Well-established global brands produce products using the same technology as little-known domestic firms, but the 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 well-known 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, visiting a good gym, and even for supplements to create a beautiful figure. Therefore, consider simple recipes for 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 a 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 to a homogeneous 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

Such a drink cheers up with its 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.

Grate the chocolate on a 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 the low content of carbohydrates, a 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 of flaxseed oil to the shake - this component will provide you with the essential fatty acids that contribute to both weight loss and muscle gain. Another "secret ingredient" of the cocktail is a handful of nuts. Use hazelnuts, walnuts 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. Firstly, everyone knows the fact that the most effective diet is a protein-based way of eating, 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 enough protein during the day: busy work schedule, employment, lack of healthy dishes in the canteens and gastronomic departments, etc. In this case, you can use protein drinks that you can take with you on finished 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 advantage of such a mixture is that supplements in the form of 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 Lose Weight in a Week protein shake is a regular protein mixture that can be used in dietary nutrition. However, if your goal is to save money, then replace it with a regular meal (one egg is enough), protein powder, or a homemade protein shake.

Can drinking protein shakes be harmful?

Naturally, the correct dose determines the benefit. 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 a delicious shake. 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).

Milk curd shakes are very useful due to their high protein content. They are also called proteins. Cocktails with cottage cheese help not only to lose weight, but also to build muscle mass.

For those who lead a healthy lifestyle and go to a fitness club, protein drinks are advised to drink before and after going to the gym, as the body experiences significant stress and stress. If you drink a protein drink a couple of hours before exercising in a fitness club, then the body will be able to stock up on the necessary useful elements. A person involved in sports will not experience fatigue, he will have enough energy for normal and useful exercises. Because protein is one of the main building blocks for muscle growth.

Sports food supplements have a special place in the diet of those athletes who are engaged in structuring their own body and often wonder which nutritional supplement to choose.

Ingredients:

• cottage cheese - 100 (for 1 serving) or 200 g (for 2 servings),
• kefir - 200 (for 1 serving) or 400 ml (for 2 servings),
• strawberry syrup - 3 tbsp. l.,
• crushed peanuts for garnish
• spices for desserts
• fruits of your choice.

How to cook:

At home, everything is done quickly enough: cottage cheese is added to a mixer or blender, poured with kefir in a ratio of 1: 2 (these proportions are already taken into account in the list of products). Then pour in the strawberry syrup. You can substitute for sugar if you like. Shake thoroughly and pour into a glass. Sprinkle crushed peanuts on top. From spices, you can add cinnamon, vanilla, cloves or cardamom.

Ingredients:

• banana - 1pc,
• milk - 1 cup (250 ml),
• cottage cheese - 100 g.

How to cook:

All components must be whipped with a blender, and the resulting drink should be drunk slowly. If there is no blender, you can soften the cottage cheese and banana with a fork, then pour them with milk and beat with a whisk.

As a rule, such drinks are consumed thirty minutes before or thirty minutes after class. If you drink a cocktail before classes, you will feel a surge of strength and an “increase” in muscle mass. A drink drunk after visiting a fitness club will resurrect the expended strength and energy.

However, there are some rules for using protein shakes that you need to consider:

• they are intended for a person of average build, someone may have to increase, or, on the contrary, lower the dose of the components included in the composition;
• excess protein is a source of some diseases, namely: metabolic disorders or urolithiasis. You need to remember this;
• if there is no task to “build up” muscles and you want to lose weight, then it is absolutely advisable to drink cottage cheese smoothies instead of dinner (this will saturate the body with essential amino acids).

Ingredients:

• cottage cheese - 300 g,
• milk - 150 ml,
• drinking water - 150 ml,
• cocoa - 1 tbsp. spoon.

How to cook:

All components must be mixed with a blender or whisk, as it suits you. The drink will be ready to drink. You can add a few crushed nuts or shredded coconut to this milkshake. Then the drink will become much tastier and more nutritious.

This cocktail, as a rule, is used by people involved in sports to build muscle mass, as it has a peculiar taste. But you can drink it for weight loss, if someone loves the hot taste of ground pepper.

Ingredients:

• cottage cheese - 300 g,
• water - 300 g,
• ground pepper - 15 g.

How to cook:

All ingredients are whipped or mixed by any means (blender or mixer). The cocktail is consumed half an hour before training or thirty minutes after it.

Ingredients:

• cottage cheese - 150 g,
• milk - 150 g,
• fresh or frozen strawberries - 100 g

How to cook:

All products are mixed, crushed and whipped in a blender, after which the cocktail is ready for use. If you want to use it to lose weight, you need to take dairy products with a small amount of fat.

Protein shakes are prepared not only according to technological maps. Use what is right at hand. Of course, the main product is cottage cheese, you should not replace it, and fruits can be replaced with other flavors. It is good to use honey, a variety of nuts, spices in the cooking process.

Such a drink is also suitable for those who do not like to eat cottage cheese, because in a cocktail it reveals its taste differently, especially if you add your favorite fruits or berries to the drink. A variety of greens are also perfectly combined in a drink.

All depending on the purpose of making a cocktail and on the taste preferences of a person, you can diversify your diet.

Curd cocktails are suitable not only for athletes and those who keep themselves in shape, but also for people after thirty-five years of age, when the muscles begin to weaken. Thanks to the contained proteins, this cocktail contributes to the return of energy and vitality to the body.

How to drink milkshakes?

Doctors recommend drinking a protein shake before exercise (for vivacity and muscle building, in order to achieve their proper and rapid development, you need to take a certain amount of protein based on your body weight) and thirty minutes after (for energy and vitality) .

There are certain conditions for the use of protein drinks:

• in proportion to their weight, reduce or increase the dosage of products or the volume of the drink consumed;
• a protein drink complements sports nutrition, and is not considered a substitute for it;
• in order to lose weight, it is advised to drink a curd cocktail instead of lunch or dinner;
• we must remember that protein is good in moderation, so that there are no diseases associated with its excessive use.

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 the 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 amount 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, it's 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!

Make a delicious and nutritious protein shake at home easy enough. Not only is it one of every bodybuilder's favorite muscle-building drinks, there are quite a few recipes for making delicious protein shakes for weight loss.

Making a healthy "sports" drink at home is quite simple - you just need to know what goes best with what and in what proportions to add the ingredients so that the proteins are better and easier absorbed by the body.

So, the benefits of a protein drink.

- Promotes the growth of muscle mass. With its use, the metabolic process is significantly accelerated, respectively, the effect of working with weight loads is better.

Standard food is digested more slowly than a protein shake.

These drinks contain a lot of complex carbohydrates and proteins; during serious physical exertion, these elements are essential for the body.

The best recipes for homemade protein shakes for weight loss and muscle growth:

Protein shakes can consist of different ingredients and by combining different preparation methods from time to time, you can achieve good results in bodybuilding and fitness.

Absolutely any athlete can prepare a protein shake. The main thing is that there is a desire and all the necessary ingredients for cooking. After all, in any sport it is very important to eat right, especially in bodybuilding. And in order to achieve good results, you need to take the right amount of protein. In this situation, not only meat can help you, but also protein shakes that you can cook yourself if you master several recipes well.

An excellent alternative to meat is a powdered concentrate of different types of proteins. Concentrated protein initially could not boast of digestibility. From him, bodybuilders winced as if from a headache. But today the situation has become much better and the market began to offer a huge selection of proteins. The powder should not go on a par with natural nutrition. This article will talk about the most popular protein shakes made from natural products. These cocktails can be prepared independently and you can even prepare them at home.

Ingredients

A teaspoon of quality chocolate protein (whey)

Glass of skimmed milk

A quarter cup of homemade cheese

One small bag of cocoa, which dissolves quickly

Milk should be warmed up as best as possible, but not brought to a boil, and then pour it into a blender. Then you need to pour protein there, add cheese and cocoa. All this must be stirred until a homogeneous mass is formed.

The composition of the cocktail includes twenty carbohydrates, two hundred and seventy-five calories, one gram of fat and forty-four grams of protein. This cocktail should be taken before you go to bed.

2. Cocktail "Vanilla Paradise"

Ingredients

One milligram of vanilla-flavored casein

scoop of vanilla protein (preferably whey protein)

Half glass of milk

Vanilla yogurt (fat-free)

In a separate container, mix yogurt and protein. The mass must be homogeneous and there should not be any lumps. Pour milk into a large glass and add protein and yogurt there, and then mix very gently. It is advisable not to use a blender, because the protein with yogurt is already mixed. It is best to stir this cocktail with a spoon.

The composition of the cocktail includes one gram of fat, forty-eight grams of protein, sixty-one grams of carbohydrates and four hundred and forty-three calories. You need to take a cocktail after a workout.

Ingredients

Whey Vanilla Protein

Glass of water

Bundle of oatmeal

One can of peaches (canned)

All these ingredients must be mixed in a blender until a homogeneous mass is formed. Oatmeal will help fill the body with fiber. If you do not really like the taste of oatmeal, then you can replace them with cornflakes.

The cocktail contains two grams of fat, twenty-four grams of carbohydrates, two grams of fiber, twenty-four grams of protein and three hundred and six calories. This shake should be taken before morning workout.

Ingredients

Whey Protein

A glass of orange juice

½ cup vanilla yogurt (fat-free)

All ingredients must be mixed in a blender. In order to prepare this cocktail, you only need 100% orange juice and it is best to have it freshly squeezed.

The shake consists of one gram of fat, two hundred and eighty calories, forty-three grams of carbohydrates, two grams of fiber and twenty-seven grams of protein.

Ingredients

A glass of milk, which must be skimmed

Grated almonds, about two handfuls

Half crushed chocolate bar

Protein with milk should be mixed in a blender, and then grated almonds with chocolate chips should be poured on top. This cocktail is recommended to be eaten with a spoon, because chocolate and nuts gradually settle to the bottom.

The shake consists of forty-one carbohydrates, eight grams of fiber, seventeen grams of fat, four hundred and fifty-seven calories and forty-one grams of carbohydrates. It is recommended to take a cocktail before training.

Ingredients

Vanilla whey protein

One milliliter of casein

Cup of lemonade

Lemonade must be mixed with protein, and then cover this container very tightly. In order for the ingredients to mix better, the container needs to be shaken a little. This cocktail should be prepared not with sugar, but with sweeteners.

This shake contains one gram of fat, forty-three grams of protein, four hundred and five calories and one gram of fat. Take this cocktail only after the training process.

Ingredients

One cup of hot coffee

Two spoons of honey

Chocolate Whey Protein

All these products must be mixed in a blender. This cocktail is very useful for a low-calorie diet, but it is not advisable to add honey to it.

This shake contains thirty-six carbs, two hundred and fifteen calories, and twenty grams of protein. This cocktail is recommended to be taken in the morning as well as during the day.

Ingredients

Skimmed milk

One small banana

Tablespoon of hazelnut oil

All these ingredients should be mixed well in a blender. When preparing this cocktail, you need coconut oil and, most importantly, that it does not contain flavors and sweeteners. Coconut oil can also be substituted with olive oil.

The shake consists of forty-six carbohydrates, four hundred and sixty-one calories, two grams of fiber, sixteen fats, and thirty-seven grams of protein. The cocktail is recommended to be taken before training either in the afternoon or in the morning. You can also add ingredients such as ice and peanut butter to the cocktail.

Ingredients

Cup of milk

Oatmeal soaked in water

2 scoops vanilla yogurt (should be low fat)

Chocolate Whey Protein

A teaspoon of peanut butter

Four ice cubes (must be crushed)

The cocktail contains four grams of fat, twelve grams of protein, two hundred and twenty calories, twenty-nine carbohydrates and three grams of fiber.

Ingredients

Half a glass of vanilla yogurt

Cup of 1% milk

Two milliliters of whey protein

Two spoons of peanut butter

1 cup strawberries (frozen)

Six pieces of crushed ice

The cocktail contains five grams of fat, eleven grams of protein, twenty-six carbohydrates, one hundred and eighty-six calories and three grams of fiber.

Ingredients

one banana

Half a cup of yogurt (vanilla)

One eighth cup orange juice (frozen)

Half a cup of 1% milk

Five crushed ice cubes

The cocktail contains two grams of fat, eight grams of protein, one hundred and seventy-one calories, two grams of fiber and thirty-three grams of carbohydrates.

Ingredients

1/4 cup milk (fat-free)

Oatmeal soaked in skim milk

1/2 cup mixed strawberries (frozen) plus blueberries and raspberries

Whey Protein

Three ice cubes (very small)

The cocktail contains one gram of fat, seven grams of protein, one hundred and forty-four calories, twenty-seven carbohydrates and four grams of fiber.

Ingredients

one banana

Two to three cups of strawberries (frozen)

One quarter cup of milk

Vanilla whey protein

Three crushed ice cubes

120g vanilla yogurt (low fat)

Finely chopped nutmeg

The cocktail contains two grams of fat, one hundred ninety-nine calories, thirty-nine grams of carbohydrates, four grams of fiber and nine grams of protein.

Ingredients

One egg

A glass of milk

Cup of milk ice cream

Half cup skimmed milk powder

All these components must be mixed in a blender until a uniform consistency is obtained.

Ingredients

Fresh fruits (bananas or berries)

Three hundred grams of whole milk (or fruit juice)

Brewer's yeast

Three eggs

Four ice cubes

Three milliliters of protein powder

First you need to beat the fruit well in a blender and add milk. The remaining ingredients must be mixed until a homogeneous mass is obtained.

Ingredients

Two spoons of dry milk

Four hundred grams of orange juice

Four eggs (raw)

one banana

Spoon of gelatin

honey spoon

All ingredients must be mixed well in a blender for half an hour until a homogeneous mass is obtained.

Ingredients

One hundred grams of cottage cheese

One hundred and fifty grams of sour cream

Two teaspoons of honey

Three tablespoons of finely chopped chocolate

In a blender you need to put sour cream, and then cottage cheese, honey and chocolate. Beat this mixture well until you get a homogeneous mass. Of course, powder-based cocktails are much more effective, but it is not advisable to abuse them, because you can do much harm to your health.

Ingredients

Two hundred grams of fat-free cottage cheese

Small handful of vanilla sugar

Five sweetener tablets

450 grams of yogurt

In a blender, you need to pour cottage cheese, yogurt, a sweetener well dissolved in warm water and vanillin. All this must be mixed and consumed twenty minutes before the start of the workout. This cocktail can be consumed regardless of the schedule, because everything will be non-caloric and very tasty.

The advantages of this cocktail are naturalness, the optimal ratio of proteins and carbohydrates and taste. But this cocktail has one drawback; it cannot be taken for heavy training.

The cocktail consists of one and a half grams of fat, eight grams of sucrose, seventeen grams of carbohydrates, twenty-one grams of protein and one hundred and sixty-seven calories.

This recipe is effective and there are no side effects from it at all. For one course of application, a person is able to add up to ten kilograms in weight. You need to repeat the course if necessary after three months.

You need to take four hundred grams of lard and six apples (green). All this needs to be finely chopped and mixed, and then heated in the oven over very low heat, and you must make sure that this mixture does not burn. After that, you will need to take ten yolks and grind them until you get a white mass with one glass of sugar. In this mixture, you will need to add four hundred grams of chocolate (previously well chopped) and strain through a sieve. Then add apples and mixture with yolk and chocolate. After that, the cocktail will need to be cooled.

When the cocktail is well cooled, it can be eaten with bread four times a day.

1. This drink will help build muscle mass. It should be taken forty minutes after eating. It is not advisable to drink this drink in one gulp, as the effect will be better if taken in small doses. The dose should be about seventy-five, one hundred grams a day. This drink should be in addition to the main food.

In order to prepare this cocktail, you need to take five hundred milliliters of plain milk, one egg, fifty grams of milk powder or milk epnit. You also need to take one hundred grams of low-fat cottage cheese and a tablespoon of fruit syrup.

You need to take four hundred milliliters of milk and pour them into a mixer. Then, at low speed, you need to add milk powder and a little cottage cheese. All this must be thoroughly mixed, and then add a raw egg and syrup. You need to beat only at high speeds and gradually add the milk that is left. The total volume of the cocktail should be about six hundred, eight hundred grams. This number includes the daily portion of the cocktail.

When using dry protein mix in the recipe, you will need to replace milk with drinking water, and protein mix can be used instead of cottage cheese.

2. A protein shake can be prepared according to an American recipe. You need to take three hundred milliliters of whole milk or fruit juice, two soft fruits, three raw eggs, a teaspoon of brewer's yeast, four ice cubes and two tablespoons of protein powder. Preparation should begin with whipping juice or milk with fruit in a mixer. Then you need to mix well and add all the other ingredients.

Ingredients

Three hundred and fifty milliliters of milk

One hundred grams of cottage cheese

Boiled egg white (four pieces)

one banana

A teaspoon of olive oil

Two large spoons of honey

It turns out forty, five grams of proteins, and the volume is about six hundred and fifty. All products will need to be very well mixed in a mixer until a homogeneous mass is obtained. The proportions are allowed to change depending on your taste.

Ingredients

Two hundred milliliters of kefir

Sixty grams of dry milk

Tablespoon of jam

A teaspoon of sugar

Sugar will give energy, and jam will help maintain it. This cocktail contains twenty-five grams, and the total weight is two hundred and eighty. The cocktail is reliable and easily digestible.

Ingredients

Two hundred milliliters of orange juice

half a banana

Fifty grams of fat-free cottage cheese

25 grams of cocoa or chocolate

One small spoonful of jam

This cocktail contains ten grams of protein, and the total volume is three hundred and thirty milliliters.

And in the end, I want to say a little about the choice of protein shakes, as well as their strong harm if there is excessive consumption. It is not advisable to take those cocktails that are prepared by unknown manufacturers or sold by dealers. Very often there are situations when, in addition to protein, such products contain anabolics and amphetamines. If you use such cocktails, you may have serious problems with health and doping control if there are competitions in the future.

If there is a lot of protein in the diet, severe health problems can arise. The product of metabolism is uric acid, which in excess can develop gout or urolithiasis. There is such a stereotype that such cocktails are not capable of turning into fat, but this is not so. In the human body, there are energy substrates that can freely turn into fat. Protein shakes should be consumed very carefully and in such a way that there is no fanaticism.

August 14th, 2013 0 comments 32,385