It's no secret that protein is good for the body. In addition, many advise to increase its number if a person sits on a protein diet. There are various recipes for protein shakes, it is only important that the basis is milk and cottage cheese, always with a low fat content. In addition to these products can go bananas, yogurt, dried fruits, eggs and ice cream. In any case, you can make such a cocktail yourself.
Homemade Protein Shake Recipe
The most important thing in the preparation of this drink is a correctly selected base. An ideal component would be milk, which contains about three grams of pure protein per 100 ml. Typically, 350 ml of nonfat milk is added to a protein shake recipe at home. If you really like sweets, then you can well treat yourself to ice cream, but in this case you should limit yourself to 200 grams. Another protein-rich ingredient is cottage cheese. In addition, it is still rich in many different vitamins and minerals. With it, you can get an excellent homemade protein shake. The recipe comes standard with 150 grams of this product. Often eggs are added to such drinks.
Quail are best suited, because when you use such a cocktail, you can easily pick up salmonella. 5 eggs will add another 6 grams of protein to your drink. Now the turn of fruit has come. Of course, there is not much protein in these foods. However, a wealth of carbohydrates will provide the body with the necessary energy and replenish glycogen levels.
The most popular fruit in the homemade protein shake recipe is banana. Perhaps no drink of this type can do without it. Remember, one banana weighs an average of 125 grams, giving you 3 grams of protein. In addition to it, you can add dried apricots. However, its disadvantage is that it will not be completely crushed.
Mode of application
Experts recommend taking a protein shake on training days, although many believe that it can be drunk every day. During the training days, a double portion of the drink will not be superfluous.
On average, it turns out about a liter. The first half is recommended to drink an hour before training, and the second - immediately after class. You can change your protein shake recipe at home. The main thing is that its components are rich in protein. The most popular products include kefir, yogurt, koumiss, cream, condensed milk, fermented baked milk, yogurt, sour cream and butter. Remember that effective protein absorption requires a lot of water. So it is very important to drink it at 2.5 liters per day. This is especially true for those who are on low-calorie diets. Mixing all the above ingredients, you will surely soon prepare the cocktail that is right for you. Consuming it according to the recommendations, you will soon notice brilliant results.