What is a protein shake? How is it cooked at home? You will find answers to these and other questions in the article. Probably, someone was astonished by surprise when he heard that a protein shake can be made independently. Why? Because for many people the word "protein" is associated with inorganic chemistry, which is used by masters of power sports. However, "protein" from English translates as "protein." Therefore, you don’t need to be scared: by creating a protein shake at home, you demonstrate that you monitor the level of protein in your body, and that’s all.
How useful?
An athlete engaged in bodybuilding should eat right, consuming the necessary amount of vitamins, proteins, minerals, carbohydrates and other useful substances. Only then the results of the training will manifest in full force.
A key component of sports nutrition that builds muscle is protein. Each product contains its different species, which qualify for their amino acid composition. Dairy and meat products are the most suitable sources of protein.
Protein food should be eaten several times a day - in the morning and in the evening, before and after classes. Unfortunately, many athletes do not have time to cook various dishes 5-6 times a day due to everyday activities.
It is known that meat is assimilated for a very long time. The body spends a lot of energy on this process, so it is not recommended to eat heavy food before training. A light and nutritious muscle protein shake is very beneficial. It is a great alternative to meat. You can always take it with you and cook it very easily.
It is digested faster than meat food. The easiest way is to make up a protein shake from dry protein concentrates, which must be diluted with water.
Condensed protein is sold in sports stores. At the same time, each of its species does its job - restores muscles or builds up their mass. In ready-made protein shakes, there are flavoring additives that make their reception very pleasant. But still these products cannot be compared with natural ones. Powder shakes are not as healthy as protein shakes from natural ingredients, and are less easily absorbed.
rules
At home, it is not difficult to cook up a protein shake, but it is necessary to observe some rules for its use and preparation:
- In the morning before training, you can take no more than 300 ml of the cocktail. If your body does not absorb lactose well (older athletes have this problem), replace milk with juice or other fermented milk products.
- In the morning you can sweeten the cocktail with glucose, but at night you need to minimize the amount of carbohydrates in the drink. So that the mixture is absorbed quickly, heat it to 37 ° C. Thanks to this, the stomach will work faster.
"Protein window"
It is known that protein shakes constantly keep a high level of proteins in the body, which is important for stable muscle growth of an athlete.
There is a so-called “protein window” - 30 minutes after, as well as 40 minutes before training. This time for taking a protein drink is considered the most successful. During classes, you can not drink a cocktail.
After a workout, it’s difficult for some to drink a protein drink. It can be divided into two servings and drunk in two divided doses.
Before bedtime
During sleep, the digestive tract does not digest solid food. But even at night, muscles require the provision of nutrients. For these purposes, use protein shakes. They need to be prepared only on casein, since it is digested slowly, and therefore it will nourish the muscles throughout the sleep. Avoid carbohydrates, because they will turn into fat at night.
After waking up
In the morning, the concentration of glycogen in the liver decreases, because at night the body did without food. Therefore, morning exercise sometimes provokes the secretion of catabolic hormones that destroy muscle tissue.
A protein shake will help make up for a lack of glycogen. Fructose must be present in the morning drink. It is abundant in honey and fruits. Fructose is transformed into glycogen at the liver level.
Chocolate Flavored Cocktails
How to make a protein shake at home? Of course, such a drink takes longer to prepare than a powder cocktail. But the effect and pleasure from it you will get many times more. We invite you to study the recipes of protein shakes with the taste of chocolate. So, the first way to cook. We take:
- one scoop of chocolate-flavored whey protein;
- skim milk (300 g);
- grated almonds (100 g);
- half a colored bar (to taste).
This protein shake at home is prepared as follows: in a blender, mix protein and milk, pour chocolate chips and almonds on top. Eat with a spoon before doing sports.
To create a similar drink according to the second recipe, you need to have:
- one scoop of whey protein and the same amount of vanilla casein;
- a cup of lemonade (containing not aspartame, but sugar).
To create this cocktail, you need to mix lemonade and proteins in an airtight container. Use it after a workout.
It was the turn of the third recipe. Take:
- one scoop of whey protein with chocolate;
- nonfat milk (300 g);
- homemade cheese (150 g);
- instant cocoa (50 g).
Prepare this drink like this: heat the milk, but do not boil. Pour cheese, protein and cocoa with warm milk in a blender, grind to the same mass. This is an evening cocktail. Drink it and go to sleep.
"Peach"
Agree, the recipes for protein shakes are very simple. To create a peach drink you need:
- whey vanilla protein;
- a cup of purified water;
- canned peaches;
- a bag of oatmeal quick.
To make this smoothie, mix all the ingredients in a blender. Instead of oatmeal, you can take cornflakes. This drink should be drunk before training.
"Orange"
You do not know how to cook homemade protein shakes? Learn recipes carefully. To create an orange smoothie, take:
- vanilla whey protein;
- low-fat vanilla yogurt (200 ml);
- Fresh 100% natural orange (300-400 ml).
Mix all the ingredients in a blender. Drink this drink in the morning.
"Banana"
How to make a protein banana smoothie for muscle growth? You will need:
- banana;
- nonfat milk (300 ml);
- peanut butter (1 tbsp. l.).
Prepare this drink like this: mix everything in a blender to the same mass. In summer, you can add ice here. If you do not like peanut butter, replace it with olive or coconut oil (without flavors and sweeteners). Take this cocktail before class, in the morning, afternoon.
Energetic for a press diet
To create this amazing protein shake for muscle growth you will need:
- whey chocolate protein;
- a cup of milk 1%;
- oatmeal soaked instant cereal;
- vanilla yogurt (2 tbsp. l.);
- peanut butter (2 tsp);
- ice.
Just mix everything in a blender. Drink this tonic shake before your workouts.
"Strawberry"
We present you another great protein shake. Muscle growth with it can be achieved easily. You will need:
- vanilla nonfat yogurt (300 ml);
- milk 1% (400 ml);
- whey protein;
- peanut butter (two tsp);
- frozen or fresh strawberries (300 g);
- pieces of ice.
How to cook up this drink? Mix all the ingredients in a blender (until the ice crumbles completely). Drink every day between meals.
"Banana-Orange"
You need to take:
- banana;
- 50 g of concentrated orange juice;
- 400 ml of milk 1%;
- ice.
Mix all the ingredients in a blender until you get the same mass. Drink a drink between meals and in the morning in the summer.
"Berry"
To make this cocktail, you need to have:
- 200 g of instant soaked flakes (corn or oat);
- 300 g of milk 1%;
- two tablespoons of whey protein;
- 200 g raspberries, strawberries and blueberries;
- ice.
Grind all the ingredients in a blender until you get a porridge. Drink a cocktail every day before class and between meals.
"Summer"
We take:
- banana;
- 300 ml of milk (1%);
- 300 g of strawberries;
- 200 g finely chopped nutmeg;
- a couple of spoons of whey protein with a vanilla flavor;
- 120 g fat-free yogurt;
- ice.
Grind all ingredients in a blender. Drink in the summer before class, in the morning and between meals.
Iron Arnie Cocktail
During the golden era of bodybuilding, sports nutrition produced little. That is why many athletes prepared it for themselves with their own hands.
To create this drink, take:
- egg;
- a couple of glasses of milk;
- ½ cup milk powder;
- ½ cup ice cream.
Mix all the ingredients in a blender to a state of the same mass.
Recipe from Zangas George
To create this drink, take:
- two tsp brewer's yeast;
- fresh fruits;
- 350 g of milk or juice;
- protein powder ;
- three eggs;
- 5 ice cubes.
First whisk milk (juice) and fruit in a blender. Then add the remaining ingredients and mix with a spoon until a mushy state.
Reeves Steve's Protein Strength
You will need:
- 400 ml of fresh orange;
- 2 tbsp. l milk powder;
- 3-4 eggs;
- banana;
- gelatin (1 tbsp. l.);
- honey (1 tbsp. l.).
All components simply grind into the same mass.
Dikul Valentine's drink
Buy:
- 150 g sour cream;
- 2 tsp honey;
- cottage cheese (100 g);
- 3 tsp grated chocolate.
First, pour sour cream into the blender, then pour the cottage cheese, and only then send honey and chocolate there. Beat everything until the drink is uniform.
Classic cocktail
The energy value of this drink per 100 g is 3.06 kcal. To create it, take:
- cottage cheese (100 g);
- 350 mg of milk;
- one banana;
- 4 squirrels (eggs must be boiled);
- honey (2 tbsp. l.);
- 1 tbsp. l olive oil.
Put all the ingredients in a blender bowl and bring to a homogeneous mixture. You can periodically change the components to your liking.
Cocktail "T-72"
The energy value of this drink is 149 kcal. We take:
- 200 ml of kefir;
- 60 g of milk powder;
- jam and sugar (to taste).
Grind all the ingredients in a blender. Sugar here needs to be added in order for the body to receive the necessary energy. But jam or jam, this effect will only enhance.
For losing weight girls
Today, protein shakes are an integral part of the menu of losing weight girls. These are low-calorie foods based on protein combinations. Their advantage is that protein, entering the body, is not deposited in fat, but turns into building material for muscle mass.
Of course, if you do not play sports, your muscles are unlikely to acquire relief and grow. However, body fat will begin to fade.
How to drink?
If you decide to use protein shakes for weight loss, start sports every day. It’s not necessary to run into the hall or pool - just run in the morning near the house or take a walk after work.
In the weight loss program, protein shakes with 5 meals a day replace two meals. As a rule, this is the second dinner (a couple of hours before bedtime) and breakfast. The rest of the meal should be balanced and contain slow carbohydrates, fats, protein. By the way, such drinks should be drunk slowly.
Benefit and harm
If you drink protein shakes for weight loss regularly and do not forget about training, you can lose 7 kg per month. You can eat fried, floury and sweet quite a bit. But severe restrictions are unacceptable here.
Also, the proteins that are found in cocktails normalize metabolic processes in the cells, improve the vital functions of the body, and eliminate cellulite.
When losing weight, it is important not to overdo it with protein. Do not drink more than 2 glasses a day. This can lead to the development of gout and kidney disease.
How to make slimming cocktails?
You can purchase the finished powder and dilute it in water, juice or milk. It is convenient and economical, as it does not require much time. Today's leading manufacturers of such drinks are Weider, Universal Nutrition, Optimum Nutrition and Herbalife.
You can also make such drinks with your own hands. To do this, take:
- banana;
- a glass of milk 1.5%;
- 150 g of cottage cheese.
Mix all the ingredients in a blender and consume for breakfast. You can make another great cocktail. Take:
- 50 g of cottage cheese;
- a pair of proteins;
- any jam (1 tbsp. l.);
- 1 tbsp. milk 1.5%.
Mix everything in a blender and drink a couple of hours before bedtime.
Reviews
What reviews do people make about home made protein shakes? Many say that these are good, tasty drinks, but the effectiveness, for example, Optimum Nutrition supplements, is higher. They argue that it has a better balance of proteins, fats, carbohydrates, fast absorption.
Some people like to make such cocktails from those products that are in the refrigerator. These people say that their weight slowly goes away - 2-3 kg per month. However, they do not play sports at all. And those losing weight who attend training lose 5-8 kg per month!
About protein shakes reviews and nutritionists leave. They write that this sports nutrition is really beneficial both for weight loss and for increasing muscle mass, but only with increased physical exertion. They say that it should be strength training in the gym, in which the muscles are injured and require protein for regeneration.
Some experts say that protein drinks can be useful for weight loss. But at the same time, you need to eat low-calorie food and use a competent training system. But why then cocktails are needed if, while playing sports and following a diet, you can lose excess weight anyway. They consider such drinks to be completely redundant. But gastroenterologists advise losing weight on protein shakes made from milk, eggs and cottage cheese.