The most powerful protein shake at home. How to make a protein shake at home. Cocktails for weight loss and relief

Protein shakes are an essential part of the diet for those who are losing weight, building muscle mass, or simply keeping the body in good shape.

Such drinks are the main , which is the main building material of our body.

It is clear that the easiest way to get protein is by eating an impressive piece of chicken. But, firstly, the meat is digested for a long time and is difficult to combine with .

Secondly, what about those who refused animal protein?

Replace with proper protein drinks. And to be sure of their quality, there is no need to buy ready-made mixtures.

In this article, we have collected recipes for protein shakes at home. and weight loss.

Protein shake at home - the main components

We need protein during active training to cover energy costs and ensure an increase in muscle mass.

Eating twice as much, albeit protein food, we will cause only a calorie surplus.

Our task is to lose weight and / or build muscle and .

Protein shakes are low-calorie concentrates of protein, a reasonable amount of fat and carbohydrates, which can be prepared from the most affordable products.

Protein shakes you can make yourself

5+ Protein Shake Foods:

1. Milk, kefir and other dairy products- the basis for the drink. Choose foods with a medium fat content, without the addition of dyes and sweeteners.
2. Soy milk, almond milk- Suitable for those who suffer from lactose intolerance.
3. Cottage cheese- low and medium fat will fit into the sports menu as a base for mass-gathering cocktails.
4. Honey, jam, syrup in a small amount- acts as a natural sweetener and a source of fast carbohydrates.
5. Fresh and frozen berries- irreplaceable storehouses of vitamins, micro and macro elements plus natural flavor enhancers.
6. Bananas- they will add calories due to the carbohydrate base, quickly saturate the body with potassium, which is important for muscle contraction.
7. Cereals- a source of slow carbohydrates with a calorie content of only 88 units per 100 g in dry form.
8. Ready-made whey protein, casein, or a mixture- help to quickly restore glycogen and supply your muscles with plenty of protein. Ideal as a base for such drinks.
9. Small amounts of nuts and dried fruits- accelerate the recovery process, contain unsaturated fatty acids omega-3 and omega-9.

Tip: You can add extra sweetness to the drink with the help of a natural sweetener - stevia.

Understanding when and how to drink such drinks for weight loss and weight gain

How to drink protein shakes for weight gain and weight loss

For gaining muscle mass:

1. Immediately after waking up, a shake containing 25-30 g of protein will suffice.
2. Between meals, to stimulate metabolism, the drink should contain 30-35 g of protein.
3. After training, the recovery process will start 30 g
4. Before bed, a drink containing 50 g of long-acting protein is suitable, which will protect muscles from catabolism during the night

For weight loss:

1. Replace with a 25g protein shake for breakfast
2. 30 g of the main building material will help to recover and gain strength after a workout.
3. In order not to sort out with calories, replace dinner with a cocktail based on low-fat cottage cheese

Tip: It is best to eat as the last meal of the day, because calcium from it is ideally absorbed at night.

Single serving should not exceed 300 ml

Protein shake at home for muscle growth - 7+ recipes

If your task is not only to lose weight, but also , in addition to protein, cocktails should contain a sufficient amount of slow carbohydrates like oatmeal and a small amount of fast carbohydrates - honey, nuts, dried fruits, jams.

You can also add some healthy fats to the drink - for example, 1 tbsp. l. olive or .

Recipe number 1 with raspberries

You will need:

1. 340 ml milk
2. 200 g low-fat cottage cheese
3. 50 g fresh or frozen raspberries
4. Sweetener to taste

Mix all ingredients in a blender. At the exit, you will receive 50 g of protein, which will ensure a uniform supply into the blood within 6 hours. Good choice for dinner.

Recipe number 2 with banana

You will need:

1. 0.5 l milk
2. 2 small bananas
3. 30 g any nuts
4. 200 g cottage cheese
5. 3 art. l. honey

with banana

Blend all ingredients in a blender for 2 minutes. They are enough for 2 full servings of a protein shake for muscle growth during active physical exertion at home.

Recipe number 3 with ice cream

This muscle-building drink is drunk by bodybuilding guru Arnold Schwarzenegger.

To prepare it you will need:

1. 300 ml milk
2. 3 tsp powdered milk
3. 100 g ice cream
4. 1 egg

Beat with a mixer or blender and drink an hour before training.

Recipe number 4 with coffee

You will need:

1. 2 tbsp. l. honey
2. 1 scoop whey protein
3. 1 cup of hot coffee

You can add some nuts to this cocktail

Shake in a blender, drink before training. At the exit, the drink contains 20 g of protein, 36 carbohydrates and just over 200 calories.

Recipe #5 by George Zangas

Another famous athlete of the twentieth century prepared a cocktail of the following ingredients:

1. 300 g fruit juice or milk
2. 3 fresh eggs
3. 2 tsp brewer's yeast
4. 2 scoops of finished protein

Combine all ingredients in the traditional way. Drink for an hour .

Recipe number 6 fast

You will need:

1. 400 g low-fat yogurt
2. A pinch of vanilla sugar
3. 200 g cottage cheese
4. Sweetener to taste

Taste can be varied with berries

Blend all ingredients in a blender. Drink at any time except for a hard workout.

Recipe number 7 with oatmeal

You will need:

1. A glass of milk
2. 1 banana
3. 2 tbsp. l. yogurt
4. 20 g honey
5. 2 tbsp. l. oatmeal

You already know the cooking technology. The taste can also be varied with a small amount of fresh or frozen fruits and berries.

Recipe number 8 nutritious

You will need:

1. A glass of baked milk
2. 250 g cottage cheese
3. 1 st. l wheat germ
4. 1 st. l. linseed oil

With cottage cheese

Shake everything, divide into 2 portions.

Tip: a single serving of a cocktail should not exceed 300 ml. The body simply will not be able to fully assimilate a larger volume.

Recipe number 9 with Jerusalem artichoke

You will need:

1. 2 grated Jerusalem artichoke tubers
2. Half glass of apple juice
3. 2 tbsp. l. walnuts
4. 1 st. l. brewer's yeast

How to make a protein shake at home for weight loss - 7+ recipes

Effective weight loss is possible only if you follow the rules .

This means that your protein shake should contain a maximum of proteins, a minimum of carbohydrates and fats.

Recipe number 1 with berries

You will need:

1. 400 ml water
2. 300 g low-fat cottage cheese
3. 100 g blueberries or blueberries
4. Sweetener to taste

With blueberries

Combine all components in a blender. At the output, you will get about 40 g of protein, and fresh berries and cottage cheese will provide the drink with a pleasant creamy aftertaste. The cocktail is ideal instead of the first or last meal.

Recipe number 2 with cottage cheese

You will need:

1. 300 g low-fat cottage cheese
2. A glass of milk
3. A glass of any berries
4. Cocoa on request

As in previous recipes, we combine all the ingredients in a blender, divide into 2 meals.

Recipe number 3 with kiwi

You will need:

1. A glass of milk
2. A glass of kefir
3. 1 kiwi
4. 1 st. l. kefir

With kiwi and kefir

Peel the kiwi, finely chop. We send the ingredients to a mixer or blender. We divide the cocktail into two doses in the morning and evening.

Tip: for the stomach to absorb the drink as efficiently as possible, it should not be cold. The optimum temperature is 37 degrees.

Recipe number 4 orange-banana

You will need:

1. 1 glass of orange juice
2. 1 banana
3. Half a glass of low-fat yogurt
4. Half a glass of skim milk
5. 5 ice cubes

Such a protein shake will perfectly fit into the sports menu of those who , because it contains only 170 calories.

Recipe number 5 green

You will need:

1. 300 ml kefir
2. 100 g low-fat cottage cheese
3. 1 cucumber
4. A few sprigs of parsley and dill

Green

Before whipping, if desired, peel the cucumber, finely chop the greens. Drink instead of dinner.

Recipe number 6 fat burning

You will need:

1. 350 ml milk
2. 1 cup yogurt
3. 1 st. l. flax seed
4. Half a glass of strawberries

Beat, divide by 2 times.

Recipe number 7 energy

You will need:

1. 200 ml kefir
2. 100 g cottage cheese
3. 1 banana or persimmon
4. 100 g fruit juice

Energy

Drink as the first meal of the day or before an intense workout to saturate the body with enough energy.

Tip: an indispensable ingredient for protein shakes are .

How to make an explosive protein shake at home, you will learn from this video:

Among beginner athletes, the phrase "protein shake" is equated to "mountain of muscles." Many are passionate about choosing the right protein for gaining muscle mass. Demand has also caught up with supply - now there are several dozen protein supplements on the market.

Is it worth it to get involved in home-made and purchased cocktails, what are their benefits or harms? Opinions among both athletes and doctors were divided. But before starting the course of the protein miracle, it is worth studying the basic information about the product.

The composition of the protein shake

The main value of a protein shake is protein. It is an organic molecule required by the human body. It helps build blood vessels, bones, skin, hair, nails and muscles.

If a person eats properly, then he receives the entire necessary complex of nutrients or KBJU. The abbreviation stands for "calories, proteins, fats, carbohydrates." All athletes or losing weight closely monitor this indicator.

In addition to protein, a protein shake contains fats, carbohydrates, minerals and vitamins. You can call it a conditionally “complex” drink that fills the need for the right substances. Signature cocktails may contain flavors, fat burners, and other chemical compounds.

Protein enters the body with food, so athletes diligently lean on meat, eggs, dairy products, cereals. On the desire of people to quickly gain muscle mass, marketers are cashing in by offering ready-made protein shakes.

Is a protein shake powder good for you?

The main problem with this supplement is that it is not tested as a medical drug. And it can negatively affect health, even if performed efficiently. Since 2010, US scientist Wayne Campbell has decided to test several commercial protein samples. In 2015, a group from Brazil conducted a similar study. The results are mixed:

in some samples, the amount of protein is less than stated on the package;

there were residues of mercury, lead, arsenic (which is unacceptable for food products);

anabolics and steroids were found in other samples;

It is still unclear how protein shakes affect the body in the long term. Also, manufacturers do not warn that their additives can be harmful. In pursuit of a healthy lifestyle or muscle building, a person will not go to the doctor first to take tests.

A resonant case is connected with this. Australian bodybuilder Meaghan Hefford died in 2017. She diligently prepared for the competition, introducing more protein into her diet (including in the form of protein shakes).

The cause of death is a urea cycle disorder. This is a genetic disease (and not rare - 1 case in 8500), in which the body cannot break down protein. The case drew public attention to the uncontrolled consumption of protein and supplements in a sports environment.

There are also conscientious manufacturers on the market whose products correspond to those stated on the packaging. Such a powdered protein is no worse than natural and only simplifies the nutrition of an athlete. But trust only trusted brands. Be prepared that you will have to pay a significant amount for a jar of high-quality protein.

Protein shakes vs excess protein in the body

The daily norm for a person is his weight multiplied by 0.8. With a weight of 55 kg, you need only 44 g of protein per day. That's about two eggs for breakfast and some chicken for lunch. Against the backdrop of a passion for healthy eating and sports, doctors note that people consume more protein than they need.

This is due to the improper use of protein shakes. As a rule, they already contain some part of the daily norm. Another person receives from food. Therefore, if you drink a protein shake for weight loss, muscle growth, or for other reasons, you definitely need to adjust your diet.

What is the danger of exceeding the norm:

indigestion;

skin rashes;

mood swings;

weight gain;

kidney and liver problems that cannot process the excess;

hormonal disbalance.

It is important not only to observe the norm of protein, but also to properly compose a diet. Protein products are combined with fiber, which helps to remove cleavage products from the body.

How healthy lifestyle and protein are related

Bright jars with protein shakes attract the eye in supermarkets. They are taken by supporters of proper nutrition, as well as people who love dairy products. Vegetarians often buy protein: for them, this is a great way to get protein. In some cases, you can enjoy it without harm to health if you do not play sports:

as an alternative to a snack on the road when there is a shortage of time. Products from the supermarket are more trustworthy than roadside cafes. Satiation from a cocktail is enough for 3-4 hours, it is easy to prepare, it has a good taste.

instead of junk food. Although the food contains sweeteners, flavors, thickeners, it is considered more beneficial. Some drink a cocktail instead of sweets, chocolate bars, ice cream.

with intolerance to products with natural protein. The cocktail helps to replenish the required level. You need to carefully read the composition so as not to purchase a jar of allergen.

Protein shake for gaining muscle mass and losing weight: rules for taking

Before you start consuming an increased amount of protein (in any form), you should consult with your doctor. You may not even suspect that you have contraindications. The fact that the body copes with the daily norm for the average person does not mean that it will process more.

During the examination, pay special attention to the gastrointestinal tract, kidneys and liver. If you know of cases of protein intolerance in your relatives, this is worth checking too. You can take protein in excess of the norm only with regular enhanced training.

How does a protein shake for weight loss work?

Protein enhances the body's energy consumption. With a low amount of carbohydrates and more protein, you can burn an order of magnitude more calories. It is definitely very helpful for weight loss. Also, food with a high content of the component helps to stay full longer, therefore, to eat less.

In combination, a high-protein diet gives a positive trend in weight loss. This property is due to the thermogenicity of the protein. The effect lasts about 2-3 hours after eating. During this period, energy is generated by as much as 100% more.

Given that the cocktail is a drink, it can be taken before and during training. This will not burden the stomach, and will provide the necessary fats, and carbohydrates, and vitamins. It is advised to use a protein shake like this:

with 5 meals a day, replace 2 meals: breakfast and second dinner;

the rest should be balanced: contain protein, slow carbohydrates, fats;

drink cocktails slowly;

physical activity is required - walking, running, swimming pool.

Protein shake for gaining muscle mass: mechanism of action

The effectiveness of protein in training is related to the concept of nitrogen balance. If it is positive, then the body will build new muscle tissue. If negative, then destroy. The zero indicator does not contribute to any changes.

A lot of nitrogen is produced when protein is broken down. An interesting fact: studies have shown that the body successfully adapts to any conditions. The high- and low-protein diet groups maintained nitrogen equally well under moderate exercise conditions.

Although a low-protein diet is not a positive for muscle gain, it is not necessary to increase the rate to exorbitant levels. It is enough to calculate your rate and increase it a little. The supply of substance works like a fuel tank: it increases the endurance of the body, allowing you to work longer and harder.

Therefore, protein shakes for gaining muscle mass are advised to be consumed in 30 minutes. before training and half an hour after. The body successfully uses fats, carbohydrates (they will simply burn out in the carbohydrate window) and will begin to break down protein that is useful for muscles.

Abuse of protein leads to imbalance. If the protein is not digested, it turns into fat - exactly the opposite effect of what is expected. A long intensive course of protein leads to:

An increase in blood pressure.

Skin reactions (rash, dryness).

Mood swings and aggression upon withdrawal.

It is strictly forbidden to replace all meals with a protein shake or introduce only such foods into the diet! Variants of the eastern execution are known, where a person was fed boiled meat without salt. In a cramped cell, he died in agony a month later.

It would seem, what is the connection between ancient torture and the passion for protein shakes? Two or three servings of the drink contain almost the daily norm of protein. Add there those amino acids that a person receives from food. Against the background of low physical activity and a limited diet (if it does not contain carbohydrates, fiber), a modern version of torture is obtained.

The internal organs cannot cope with the excess. The concentration of urea in the blood increases. It is clear that this happens more slowly. The first alarming symptoms:

constant feeling of thirst, dryness;

acetone breath;

heaviness in the stomach;

stool problems;

lethargy, apathy;

increase in blood pressure.

Resistance to a large amount of protein is also genetically determined. People whose ancestors ate less meat and more vegetables suffer more. Northern peoples may be limited to protein foods for longer.

In the modern world, with the availability of all products, there is no need to artificially impoverish the diet (even for healthy lifestyles). The recommended norm for an adult who does not train is the weight multiplied by a factor of 0.8. With intensive training, the norm can grow up to 2-3 g per 1 kg.

Protein shake recipes from available ingredients

To make a protein shake at home, you will need a blender or shaker. All components are mixed until a homogeneous mass. Such a drink should not be stored for more than 10 hours, heated or frozen.

Remember that the calorie content of the cocktail is very high: an average of 500 calories. The daily requirement of an adult is 2400/2800 (women/men). Those. one portion of the drink replaces 1 meal.

Protein shake at home consists of:

bases. This is fatty milk from 1 to 3.2%, cottage cheese, eggs (proteins).

Carbohydrates and fats. Fruits, sweeteners; nuts, vegetable oil.

Consider simple protein shake recipes to understand the proportions.

No. 1. 350 ml of milk, 1 protein, 1 banana, 100 g of cottage cheese, a tablespoon of honey.

No. 2. 250 ml of milk, 200 ml of yogurt, 1 banana, 2 tablespoons of honey, 40 g of hercules porridge, a scoop of ice cream (about 40-50 g). This shake has 500 calories per 100 grams, 40 grams of protein, 8 grams of fat, and 50 grams of carbs.

No. 3. 500 ml of milk, 2 bananas, 200 g of cottage cheese, nuts (to taste): walnuts, almonds, peanuts and 2 tablespoons of honey.

No. 4. Protein-carbohydrate shake: 300 g of cottage cheese, about 200 ml of yogurt, 100 ml of water, a tablespoon of cocoa powder, 1 banana, honey or jam to taste.

No. 5. Saturated drink: 200 ml of water, 20 g of powdered milk, a tablespoon of sour cream, 2 tablespoons of cottage cheese, lemon juice. Calories are added with flax seeds (a teaspoon), olive oil, protein of 1 or 2 eggs.

The protein base plays the main role in the composition. Jam, honey, nuts act as sweeteners and a source of vitamins and fat. If you don't like sweets, replace them with fruit puree or fresh fruit pulp.

Protein Powders Review - How to Pick a Reliable Ready Blend

Making a protein shake at home is always difficult. Therefore, many choose mixtures that are diluted with water. Some useful tips:

The low price is a reason to be wary.

Study the reputation of the company, pay attention to the packaging. A translation into your language is required, even better - the availability of certificates at the point of sale. Nameless jars are not the best idea.

If possible, find an official dealer or representatives if you have chosen a foreign brand.

The most popular manufacturers today: Optimum Nutrition, MuscleTech, BSN, Syntrax, Gaspari Nutrition, Weider. These companies test products in laboratories and have not been seen to manipulate the composition.

Optimum Nutrition	America, has been operating since 1986. The company was founded by brothers. With products, a person can eat right and monitor their health. All products are certified and tested in laboratories.
	America, opened since 1995. Athletes, doctors and nutritionists are involved in the creation of a sports nutrition. We have our own laboratory where samples are tested. Produces innovative products in the industry.
	America, since 2001. Represents multifunctional sports nutrition lines for various needs. It quickly gained popularity and now exports products to 90 countries around the world.
	Country of origin - America. It attracts buyers with a budget - one serving will cost less than competitors. At the same time, high quality products comply with all standards.
Gaspari Nutrition	America. Launched in 1998. Founder - bodybuilder Rich Gaspari. The company has its own laboratory and a team of specialists working on the food line.
	America. Founded by bodybuilder Joe Weider, one of the oldest on the market. The first products appeared in 1936. It is considered one of the best.

The protein in such cocktails is in the form of whey protein isolate, concentrate, casein protein and in the form of a complex mixture (slowly and quickly digestible proteins). This affects cost and efficiency.

Whey Protein

The so-called "fast protein". It is almost instantly absorbed in the body, indicated for daily use (in individual doses). Whey protein spurs anabolism, promotes rapid recovery after exercise.

Complex additives

Casein proteins

The most digestible proteins, perfectly feed the growing mass. Recommended for athletes who achieve phenomenal musculature. It is consumed at night when metabolic processes are accelerated, sometimes even in the middle of the night to prevent muscle burning.

For a starting set of muscles or weight loss, it is worth stopping at the simplest protein shakes. In any case, it is necessary to take into account the recommendations of doctors and the coach. It will help you choose the optimal load regimen, plan meals.

Also, the amount and type of protein consumed depends on the phase of training, the load regimen. During muscle building and cutting, different types of protein are needed. The need for protein shakes is different for athletes and bodybuilders: what is good for muscle growth is bad for a runner.

If you are not trying to get rid of excess weight, do not go to the gym and do not have nutritional problems (get the protein norm), do not drink protein shakes on the same level as athletes.

High-protein mixtures are the most important sports nutrition for every athlete. And of course, no need to explain how to prepare protein for standard use. The instructions are written on each package, and there is nothing difficult in mixing liquid with a certain amount of powder in a shaker.

But it happens that there is no way to purchase the mixture on time, and stocks are almost running out.

It is for this, and also because it is very tasty and nutritious, that you need to know how to properly prepare a protein shake with or without powder, using the most common products from your refrigerator containing proteins and carbohydrates.

To begin with, let's consider what requirements are imposed on containers and cutlery necessary for the manufacture of drinks:

• All utensils used must be clean and dry.
• It is advisable to take containers with high sides so that the mixture does not spill during cooking and mixing.
• A blender is an essential tool, as many recipes require the grinding of solid ingredients. But you can prepare protein powder without a blender, using a regular grater, and for mixing - a mixer, shaker, or even a fork.

homemade protein ingredients

As the main ingredients, the most commonly used protein sources are:

• Powder mixes (if any)
• Milk and its derivatives - cheeses, cottage cheese, yogurt, fermented baked milk, kefir, whey, ice cream, sour cream
• Eggs (whole) - if you take chicken, boil them hard-boiled beforehand, if quail - you can use raw
• nuts
• Rice malt (also high in slow carbs)
• Grain and legume sprouts

Sources of carbohydrates:

• Cereals (especially hercules)
• Cocoa is also an energy drink and a source of protein.
• Fruits (especially bananas), berries
• Preserves, jams
• Juices, compotes, mousses

Fat Burning Fruits + Vitamin/Mineral Sources:

• grapefruit
• tangerines
• oranges
• pineapples
• watermelons
• apricots
• figs
• Avocado
• Apples

As liquids are used:

• Skimmed milk
• Water (boiled)
• Juices, compotes

It should be noted that liquids should be heated to a temperature of 30 degrees, but in no case to boiling water. Hot denatures the protein.

Before combining the components, calculate your rate of proteins, carbohydrates, fats and total calories in each source product, trying not to exceed your own portion requirements in total. To make a protein shake yourself or without it, without bothering with long calculations, you can simply use ready-made recipes.

For example, here are 2 simple recipes for very tasty protein drinks for mass gain.

Cocktail Curd-honey (without protein)

Components

• Warm skimmed milk - 250 ml
• Grainy cottage cheese - 100 g
• Boiled chicken eggs (proteins) - 4 pcs.
• Medium banana
• Viscous honey - 1 tbsp. l.
• Olive oil 1/2 tsp

Mix everything with a blender.

Nutritional value:

• Proteins - 45-50 g
• Carbohydrates - 50 g
• Fats - 23 g
• Calories - 520

Chocolate nut shake (with protein)

Components

• 1 scoop of whey protein
• 200 ml skimmed milk
• Half cup chopped almonds
• Half of a grated chocolate bar

Mix first the protein with milk, then add the rest of the components and mix.

Nutritional value:

• Proteins - 40 g.
• Carbohydrates - 40 g
• Fats - 17 g
• Fiber - 8 g
• Calories - 457

For weight loss

Express cocktail (with protein). Energy (pre-workout)

Components:

• Skimmed milk - 250 ml
• Fat-free yogurt - 3 tbsp. l.
• 2 scoops of whey protein isolate
• 4 ice cubes (crushed)
• 1-2 tsp peanut butter

Nutritional value:

• Proteins - 12 grams
• Carbohydrates - 25 grams
• Fiber - 3 g
• Calories - 220

Curd (no protein)

• Boiled water or 1% milk - 100 ml
• Fat-free kefir or fermented baked milk - 200 ml
• Cottage cheese granular (fat-free) - 150 g
• Any berries - 100 g

Nutritional value:

• Proteins - 40 g
• Fats - 2 g
• Carbohydrates - 20g
• Calories - 280

Thus, knowing how to prepare a protein shake at home, you can create not just nutritious mixtures, but even, in part, culinary delights that will appeal to even real gourmet athletes.

Greetings dear readers! What do you think, what homemade cocktails can you gain muscle mass or reduce subcutaneous fat? This is where protein is best. But in order to achieve the effect, they need to be prepared correctly. Let's figure out how to make a protein shake at home. What components are needed for this. And also what must be included in such a mixture.

• How does a protein shake work?

  I want to note right away that drinking such drinks just like that does not make much sense. But in tandem with sports and a protein diet, they are very out of place.

  Usually for weight gain drink at least 3 cocktails on the day of training. Proteins and carbohydrates stimulate the production of growth hormone and insulin in the body. The latter performs a transport function. Thanks to him, glucose and amino acids enter the cells and muscle tissues. Due to this, muscle mass does not collapse, but rather grows.

  Growth hormone is responsible for protein synthesis by the body. But it is he who is the main building material for muscles. Simultaneously with protein synthesis and muscle growth, fat burning occurs.

  For muscle building Experts advise consuming a protein supplement immediately after a workout. Ideally, the mixture should contain not only protein, but also. How exactly does such a cocktail affect the muscles? Everything is very simple, for active muscle growth, a certain hormonal background is necessary. This is where the protein-carb mixture helps in the post-workout window.

  

  For weight loss you can replace one of the meals with such a mixture (except for lunch). If you have a workout today, then you can drink another cocktail immediately after it. It is better to use fat-free products with a minimum of carbohydrates for making a drink.

  As you can see, the scheme of the cocktail is quite simple. Yes, if you are actively involved in sports, read about. This will help you make your classes even more effective.

  How to prepare a cocktail correctly

  The basis of any protein drink should be protein, plus it's good to add fiber there. And for weight gain and quick recovery after training, carbohydrates are needed. If you want to lose weight, you can skip the last component.

  Here are the main variations of products that contain the substances we need:

  • Squirrels- milk, low-fat cottage cheese, natural yogurt without additives. Protein is also found in nuts, seeds, eggs. You can use protein sports supplements.
  • Carbohydrates- we are interested in those that are quickly absorbed. Such polysaccharides are found in sweet fruits and berries, honey, ice cream, juice, baby purees.
  • Cellulose- there is a lot of it in cereals. You can use pre-steamed or flour. Oatmeal, buckwheat, barley, soy, etc. are best suited. Do not forget about oatmeal and bran, as well as vegetables.

  Now for some general cooking tips. The simplest protein shake is from eggs. I advise you to wash them, as you can pick up salmonellosis. After all, it enters the egg from the shell. Each egg contains approximately 5 g of protein. You only need 4 eggs to make a 20g serving of protein.

  

  If you use kefir or milk as the basis of a cocktail, take not completely fat-free. 2.5% is enough. The fact is that skimmed milk or kefir contain few nutrients. Our goal is to start the mechanism of active muscle growth and fat burning. And skimmed dairy products contain only water. Such products can only be used for weight loss.

  I once tried to get cottage cheese from 1% kefir. From two liters of the product, I received about 200 g of a gray, sour, tasteless mass. This is why I never use fat-free kefir or milk for the base of a protein shake.

  Tip: Try adding one tablespoon of lecithin to your protein mix. It will help to absorb all the nutrients, and also provide the body with phospholipids.

  Each drink will give your body energy and recover after a tough workout. So go to the kitchen and teach your blender new tricks 🙂 By the way, for cocktails, a stationary blender is best, like this:

  The most effective cocktail recipes

  With the help of these drinks, you can tune your body to a natural set of muscle mass. And the first cocktail I'll show you is easy to make at home. You will need 400 ml of milk, a couple of eggs and one teaspoon of honey. All ingredients should be mixed in a blender. The mixture contains yolk and full fat milk, so it is not suitable for relief. It is also not suitable for those who are going to lose weight.

  Schwarzenegger Protein Supplement

  This recipe can be found in Arnold's Education of a bodybuilder. which he wrote in 1993. By today's standards, it may seem to many that the cocktail is useless. I don’t presume to judge, if you look at Arnie, the result of taking the supplement is undeniable. Which means it's worth a try. This mixture contains up to 43 g of protein and 45 g of fat.

  

  Take ½ cup of powdered milk and mix with ½ liter of whole milk. Add one raw egg and 125 g of natural ice cream to the mixture. The cocktail will turn out liquid with a taste of eggs and milk powder.

  POWER MONKEY Protein Blend

  This protein supplement was developed by experts specifically for muscle growth. The beauty of this protein shake is that it stays smooth throughout the day and doesn't separate from the liquid.

  The mixture contains 140 g of protein, 120 g of carbohydrates and 70 g of fat. You will get a large volume that you need to drink during the day. It is best to store the mixture in the refrigerator. So the recipe:

  • 3 handfuls of almonds;
  • a large bunch of spinach (or kale)
  • 1 mango or ripe pear;
  • yogurt without fillers and sugar;
  • 400 ml of almond milk;
  • 1.5 bananas;
  • 110 gr. .

  Mix all ingredients in a blender. Drink in portions throughout the day. It will nourish, support and delight you with its unusual taste.

  A brutal dose of protein

  This recipe is suitable for those who are intensively working on muscle mass. There is a huge amount of protein here. Although I advised using full fat milk, here it is low fat.

  For a cocktail, mix 400 ml of skimmed milk with 400 g of homemade soft cheese. Add 2 tbsp to the mixture. natural fat-free yogurt and 64 g whey protein powder. For taste - one ripe banana and 200 gr. raspberries. Berries can be used frozen. The supplement is sweet and nutritious. Watch an interesting video about her.

  Cocktails for weight loss and relief

  Protein blends for weight loss are less caloric than for weight gain. Be sure to calculate the daily caloric content of the diet, include the calorie content of cocktails in it. For weight loss, a mixture of kefir with cinnamon and honey is well suited. This addition can be made without a mixer. It is enough to pour all the ingredients into a container, close it with a lid and shake well.

  Kefir with berries and low-fat cottage cheese is also well suited for relief. You can add oats or bran to these ingredients.

  A simple slimming cocktail

  This blend has 0g of fat, 25g of protein and only 10g of carbs. Take 150 g of fat-free cottage cheese and mix with 200 ml of low-fat kefir. For flavor, add half a jar of fruit baby food. You can do without it by adding fresh fruit. You can also mix, they will help the body absorb protein better and give greater saturation.

  Feijoa Protein Supplement

  This mixture helps to lose weight if it replaces one meal. The cocktail has a pleasant unusual taste. It is also suitable for those who work on relief.

  Whip a glass of ryazhenka with a few feijoas and half a banana in a blender. If you need more protein, fermented baked milk can be replaced with 1% cottage cheese.

  A mixture with curdled milk for relief

  To prepare this protein mixture, you will need:

  • 200 gr. fat-free curdled milk;
  • ½ banana;
  • protein of one egg;
  • ½ tangerine;
  • 100 g fat-free cottage cheese.

  The tangerine needs to be peeled and chopped in a blender along with a banana. Add cottage cheese and other ingredients to them.

  

In order to effectively build muscle, you need to engage in physical activity, eat food enriched with proteins and drink a protein shake for muscles.

Cocktail

No serious athlete can do without a protein shake. The name of the drink comes from the word "protein".

In England, it is listed as protein. A protein shake for muscle growth is considered a natural product.

It is made by processing milk, which is further processed into a powdery mass.

Protein is considered a biological supplement in sports nutrition. The best nutrient for muscle growth is protein. Professional athletes recommend eating six times a day in a fractional way, consuming a sufficient amount of protein.

Muscle building protein shakes contain approximately 30 grams of protein.

Its composition is as follows:

• Dairy products (300-400 ml),
• Protein powder (30-35 gr.).

Products are thoroughly mixed in a shaker.

At home

You can also make a protein shake for muscles at home. To achieve a good result, you need to know how to make a protein shake for muscles correctly.

This drink is a good helper in building muscle and burning subcutaneous fat. It is an assistant, and not the main product for athletes.

In other words, it is impossible to achieve the desired forms only thanks to a protein drink, you must first of all exercise regularly and sit on a protein diet.

The daily norm of cocktails is three servings. The principle of the sports drink is to produce growth hormones and insulin, which promotes muscle growth and fat burning.

The drink is consumed immediately after training. However, in order to lose extra pounds, you can drink it instead of breakfast or dinner. For effective muscle building, special hormones are needed, which are taken from a protein-carbohydrate drink.

Compound

A homemade protein shake for muscle growth is in no way inferior to a store-bought one in terms of its beneficial properties. The main thing is to prepare it correctly.

The main component of the drink should be:

• Squirrels,
• Carbohydrates,
• A little fibre.

If the main goal of drinking a cocktail is to lose weight, then it is better to refuse carbohydrates.

The substances that make up the miracle drink can be found in ordinary foods.

Proteins:

• chicken eggs,
• any nuts,
• cow's milk,
• Low fat cottage cheese
• natural yogurt,
• Protein powder.

Carbohydrates:

• Sweet fruits,
• Ice cream,
• Berries,
• Juices,
• Baby food (mashed potatoes).

Cellulose:

• cereals,
• Flour, cereals (oat, barley, soy, buckwheat)
• Oatmeal,
• Bran,
• Vegetables.

• Dairy products should be used with an average percentage of fat content, since a very low percentage affects the taste properties of the future cocktail, and a high percentage affects the harmfulness.

• You can add lecithin. It can help the body absorb nutrients more easily.

• Morning drinks can be sweetened with glucose, honey, but in the evening it is better to refuse additives.

• The optimum temperature of the drink is 37 degrees. A cold product is not able to speed up the metabolic process quickly enough.

• It is necessary to monitor the calorie content of the cocktail and the daily dose of consumption.

The easiest muscle protein shake recipe is made from eggs. For the preparation of egg cocktails, you can use both raw and boiled eggs. A blender is used to make a healthy sports drink. A stationary device is best suited.

Recipes

To make an egg protein shake for muscle growth at home, you will need the following ingredients:

• Kefir (1 glass)
• Egg (1 pc.),
• Sweeteners and additives (honey, nuts, fruits, etc.).

The egg is taken whole with the yolk. All components are mixed together and sprinkled with nuts on top (optional).

There are several basic protein shake recipes for muscle growth.

Banana cocktail

Perfect for those who love intense workouts. Banana is a treasure trove of energy.

Required:

• Banana (1 pc.),
• Milk (0.5 l.),
• Honey (3 tablespoons),
• Nuts (30-50 gr.),
• Cottage cheese (200 gr.).

Everything is mixed in a blender and drunk in two doses.

Curd cocktail

It is a very nutritious and simple drink.

Required:

• Milk (250 gr.),
• Cottage cheese (300 gr.),
• Berries (100 gr.).

You can also use a little cocoa as an additive. The ingredients are mixed in a blender for about two minutes. The drink must have a homogeneous mass.

Milkshake

A healthy and nutritious drink will especially appeal to milk souls.

Required:

• Yolk of one egg
• Freshly squeezed orange juice (150 gr.),
• Juice from half a lemon
• Sour-milk product (200 gr.),
• Olive oil (2 tablespoons),
• Additives (fruits, berries, etc.).

All components, except lemon juice, are mixed together. Lemon juice is poured in at the end of cooking. This drink is suitable for a snack between workouts.

Ice cream cocktail

A sweet and healthy protein shake with ice cream can achieve an effective result.

Required:

• Ice cream (0.5 cups),
• Powdered milk (3 tsp),
• Milk (300 ml),
• Egg (1 pc.)

The drink is prepared in a blender and consumed an hour before physical exertion.

Protein drinks prepared at home have a number of advantages:

• Contains nutrients and nutrients
• Serves excellent breakfast
• Has the property of reducing appetite,
• Contains components that are able to restore strength after active loads,
• Includes natural supplements that are easily absorbed by the body.
• They contain hormones necessary for building muscle and components for burning subcutaneous fat.

Thus, a protein shake is intended not only for sports, but also for the health of the body. After all, thanks to a sufficient amount of protein that enters the body, metabolism improves. In addition, the body is saturated with hemoglobin, oxygen and other vital elements.