Active training takes up a lot of energy, and the body is stressed. After heavy loads, the body needs nutrients and trace elements. To avoid the process of catabolism (destruction of muscle mass), it is necessary to consume proteins, fats, carbohydrates, trace elements and vitamins in a timely and competent manner.
Regardless of what the goal is - gaining muscle mass, losing weight or maintaining tone - in order for the muscles to recover qualitatively and increase their mass to go, building material is needed.
What is a protein mix for?
Protein shake - a ready-made mixture with a high content of proteins and minerals. There are many brands of sports nutrition protein suppliers. These mixtures are easy to carry and easy to use.
With intensive training, nutrition occupies a special place in the daily routine of an athlete. Large amounts of food are difficult to consume. Protein shakes come to the rescue here. The drink is easier to drink and faster to digest.
But does the manufacturer always meet the requirements? Does the protein content on the label match the actual amount? Manufacturers claim that all elements are synthesized from natural products. You can argue for a long time about the pros and cons of sports nutrition, but one thing is true - you can make a protein shake at home. If you try, then he will not be inferior to well-known brands.
Pros of a Home Made Protein Shake
Home-made sports nutrition is easy to prepare in any kitchen. It’s enough to have a blender on hand. In addition, there are undeniable advantages:
- Natural products. Everything is prepared from fresh and healthy ingredients, without the use of chemical components.
- Availability. The ingredients for the mixtures can be bought at any supermarket.
- Saving. To provide the body with protein, mountains of gold are not needed at all. The main components are products available to all segments of the population.
- Taste. Depending on the mood, you can prepare various variations of cocktails. Adding or excluding individual components can completely change the taste of the finished mixture.
- Calorie content. Depending on the goal pursued, you can independently change the nutritional value.
Sadly, there are also disadvantages:
- Time. To make a cocktail, you must visit the store. Plus mixing itself takes a little time.
- Equipment. Not everyone has a blender at home.
Less cons, in comparison with the pluses, they are insignificant. You can buy a blender without spending a lot of money. And time will pay off with the benefits of natural products. It should be borne in mind that self-made drinks will never be absorbed as quickly as purchased powders. Cottage cheese based cocktails, on the contrary, will saturate the body for several hours. For some it’s a minus, for someone it’s a plus.
Basic Ingredients for Protein Blends
All components can be found in any supermarket at affordable prices:
- Cottage cheese. The main product for those who want to make a protein shake at home. The protein in the curd is casein, which contributes to the saturation of the body. It is preferable to use fat-free or low-fat varieties. But if there is little fatty food in the daily diet, then homemade fatty cottage cheese is also suitable.
- The eggs. Chicken protein is one of the highest quality and easily digestible. You can find it on a shelf in any store. Yolk is also incredibly healthy as it contains healthy fats. 3-4 yolks will completely cover the daily rate of fat. If there is a fear of salmonellosis, then quail eggs can be used. Their price is slightly higher, but there are several times more useful substances there.
- Banana. Fruit standing on top for people involved in sports. It will make the cocktail sweet. Plus - the calorie content of banana is quite high, which contributes to additional saturation. It also contains potassium, which is necessary to reduce muscle fiber.
- Honey. A wealth of useful trace elements. The value of this product is known to all. Just a couple teaspoons will make your home-made protein shake sweet and healthy. And in the cold season it will protect against colds.
- Jam. Natural syrup for sports mix. By adding jam, the product will become sweeter, and confidence in its usefulness will not disappear. However, it is worth remembering that any jam contains sugar, so you need to use this product sparingly.
- Cereals. Pure and healthy carbohydrate that will add energy to the composition. It is worth using only large-grain non-processed varieties.
How to make a protein shake at home? Just put the necessary products in a blender, pour milk, juice or kefir, and beat.
Pure Muscle Cocktails
For people who want to lose weight, carbohydrate-free formulas are needed. However, the protein itself is essential for the body to lose weight only by burning fat, not muscle.
The following are several options for such mixtures. They contain a high percentage of protein, low-calorie and have a low glycemic index, which eliminates the gain in excess weight.
Orange-curd cocktail with nuts
You can make a protein shake at home for muscle growth with an unusual combination of the taste of orange and dairy products, getting a sweet and sour mixture.
Structure:
- milk - 150 ml;
- orange juice - 150 ml;
- cottage cheese - 200 g;
- banana - 1 pc.;
- honey - 30 g;
- nuts.
If milk is poorly absorbed by the body, it can be replaced with soy. It is best to use pasteurized. Fat does not play a special role. Honey will add sweetness and add beneficial trace elements. If the diet does not allow fast carbohydrates in any form, then the banana can be removed. Nuts will saturate the mixture with healthy fats.
All ingredients must be placed in a blender and beat in turbo mode. The product contains a large portion of protein and nutrients. The volume is small, which does not overload the digestive system.
Total: protein - 40 g, carbohydrates - 30 g, fats - 5 g.
Banana Egg Protein Shake
This is a light cocktail based on egg white. It contains a high protein content, tastes good. In addition, it is quickly absorbed, since eggs are one of the most high-quality proteins. Also worth noting is its availability.
You can consume such a protein shake to gain muscle mass at home during the day, but it is undesirable before or after training. At such moments, the body needs a carbohydrate, which is almost absent in the mixture.
Structure:
- chicken egg - 3 pcs.;
- banana - 1 pc.;
- milk - 300 ml;
- honey - 2 teaspoons.
Banana can be removed. Just remember that his presence will make the cocktail noticeably sweeter. Yolks do not need to be removed, since fats are necessary for the body. You can add some vanilla ice cream. This will make the taste more enjoyable, but add a few calories.
Total: protein - 35 grams, carbohydrates - 20 grams.
Weight gain cocktails
In order to add in muscle volumes as soon as possible, the body needs to consume a sufficient amount of carbohydrates, which are responsible for providing energy to all processes in the body. Carbohydrates should be low glycemic index. In other words, slow, not fast. Sugar and other sweets are also necessary (for brain function and fast energy), but their number must be strictly controlled.
Slow carbohydrates include cereals (rice, buckwheat, oatmeal, etc.). It is oatmeal that is perfect for making homemade protein shakes for weight gain. Oatmeal must be whole grain and not heat-treated.
Standard Protein-Carbohydrate Shake
There can be many variations. Here is the simplest one:
- egg - 3 pcs.;
- oatmeal - 100 g;
- banana - 1 pc.;
- milk - 300 ml.
Eggs will provide the necessary protein and fats. Oatmeal provides energy. Banana will add sweetness and density.
Total: protein - 40 g, carbohydrates - 150 g.
Carbohydrate Dessert with Oatmeal
To make a protein shake recipe at number 2 at home, you need ice cream.
- cottage cheese - 200 g;
- milk - 300 ml;
- oatmeal - 150 g;
- ice cream - 150 g.
A milkshake containing a large portion of protein and carbohydrates tastes like dessert.
Total: protein - 45 g, carbohydrates - 200 g.
Keep in mind that carbohydrates that are high in carbohydrates will be especially helpful before and after your workout. Before exercise, a large intake of carbohydrates will provide the body with the necessary energy. If you drink this mixture immediately after class, it will replenish the spent reserves of glycogen, and will help to build up the desired muscles in the shortest possible time.
Is it worth it to drink protein shakes
The answer is yes. Protein is extremely important for both training people and ordinary people. So why not make it tasty and healthy? A variety of blends are available with a blender. Simplicity in preparation, benefits and affordability are weighty arguments for homemade protein mixtures.