A protein shake is a tasty and healthy source of energy needed by athletes after exhausting workouts. It is also an effective assistant for muscle growth. Such a nutritious drink also contains minerals and multivitamins that help compensate for the loss of potassium, sodium and salts that occurs with the release of sweat.
You can buy powder for the preparation of the miraculous elixir in any sports nutrition store. But not everyone likes this option. And then they wonder - how to make a protein shake at home? Well, this will be discussed now.
Curd Banana Smoothie
There are many recipes for making nutritious drinks. One of the most popular, aimed at a set of muscle mass, involves the addition of cottage cheese and bananas. The ingredients for preparing two servings are as follows:
- Cottage cheese - 190 g.
- Milk - 600 ml.
- One big banana.
- Any nuts - 50 g.
- Honey - 2-Z Art. l
Immerse all components in a blender and at maximum power bring them to a homogeneous consistency.
The benefits of this drink are invaluable. Cottage cheese is a source of methionine, an essential amino acid that has a lipotropic effect (lowers cholesterol). It is also rich in folic acid, vitamins, salts of phosphorus, fluorine, zinc, etc.
Banana contains pectin, which cleanses the body of toxins and poisons, and carbohydrates. Milk is rich in nucleic acids, potassium, vitamins N, D, E, B. Nuts, in turn, contain healthy fats, in which cholesterol is practically absent.
So such a cocktail will saturate a person for a long time, not only eliminating the feeling of hunger, but also replenishing the lost strength.
Other muscle growth options
Continuing to talk about how to make a protein shake, it is worth noting that a drink for building muscle mass is much easier to prepare than for weight loss. One of the best is considered such a simple option:
- Milk - 250 ml.
- Cottage cheese - 40 g.
- One egg white.
- Syrup with any taste - Art. l
And here is another recipe by which you can make a drink with a high content of carbohydrates:
- Milk - 250 ml.
- A probiotic called "Bifidumbacterin" - 1 sachet.
- Sour cream - 50 g.
- Egg.
- A glass of dry oatmeal.
- Natural cocoa powder - 3 tsp.
- Refined vegetable oil - 1 tbsp. l
- Vanilla and sugar as desired (or syrup).
Like any other cocktail, this one is prepared in a blender. Flakes are recommended to be crushed beforehand. From these ingredients you get one serving. But athletes who are building up weight should take 3 per day.
If a person has thought about how to make a protein shake at home so that it is tasty, nutritious and refreshing, then you can throw the following components into a blender:
- Sour cream - 120 g.
- Orange juice - 100 ml.
- Lemon juice - 0 ml. The right amount is obtained from one half.
- Kiwi - 1 pc.
- Vegetable oil - 60 g.
- Jam or Confiture - 25 g.
- Egg white.
This recipe will produce a nutritious and sweet cocktail with a pleasant sourness.
With the addition of oatmeal
If you are interested in how to make a protein shake with a lower calorie content (in nuts and honey, after all, there are enough of them), then you can pay attention to the recipe, for which you will need:
- Low-fat kefir - 250 ml.
- Half a banana.
- 2-Z spoons of oatmeal.
- A pinch of cinnamon.
In such a cocktail, strawberries, cocoa, berries, vanilla, coconut flakes “sound” perfectly. Due to the content of complex carbohydrates and glucose, the drink is an ideal option for breakfast before training.
Casein Drink Recipe
It is also necessary to paint it, talking about how to make a protein shake at home. The body assimilates casein drinks for a very long time, since it contains amino acids. Professional athletes use it before bedtime, so that at night the body rests and is filled with energy.
Casein cocktail is special in that it contains protein in an amount up to 80% of the total. To prepare it you will need:
- Skim milk - 500 ml.
- Casein powder - 50 g.
- Fat-free soft cottage cheese - 100 g.
- 2 eggs.
If you want, you can add syrup. It’s not so difficult to make a protein shake from eggs. As you can understand, based on the composition, it contains a mixture of slow and fast proteins. Therefore, it is ideal for use before bedtime or training.
Low calorie tasty drink
If you like everything sweet and chocolate, then you can make a protein shake at home according to the recipe, which will require:
- Low-fat kefir - 500 ml.
- Curd - 00 g.
- Cocoa powder - 5 tsp.
- Water - 100 ml.
- Sugar substitute.
The sweetener and cocoa must be diluted with water and brought to a boil. Cook for one minute, not forgetting to stir the mass. Then cool completely. Thoroughly mix kefir with cottage cheese, pour in the chocolate mass. Beat with a mixer until a homogeneous consistency is obtained.
As a result, the drink will be sweet, fragrant and harmless, resembling something between a milkshake and cocoa.
Fat Burning Drinks
About how to make a protein shake for weight loss, you also need to tell. Here are the recipes:
- "Vanilla Sky". In a blender, you need to mix fat-free cottage cheese and milk (100 grams of each component is required), adding a little vanillin.
- Sweet pepper. An option for lovers of freshness and originality. Cottage cheese with milk in the same proportions, but instead of vanillin - chopped bell pepper in an amount of 50 g.
- "Coffee with cinnamon." Cottage cheese with milk in the same proportions, you also need to add a teaspoon of cocoa powder and cinnamon.
- "The village." A more nutritious option than everyone else. You will need milk (200 ml), eggs (2 pcs.) And chopped greens (dill or parsley).
- "Berry". Morning option, as it contains glucose and carbohydrates in the form of berries and cereals. You will need sprouted oats (2 tbsp. L.), Lingonberries and cranberries (50 g), low-fat cottage cheese (150 g), boiled water (100 ml).
- "Exotic." A refreshing tropical option for summer. You need coconut milk (150 g), coconut flakes (20 g), plain milk (50 g), pineapple (50 g) and papaya (50 g).
Well, how to make a protein shake for weight loss, clearly. Most importantly, use the “right” supplements. The calorie table will help here. Before adding any berry or fruit to the blender, it is better to take a look at how much they contain “harm” to the waist. Least calories in cranberries, blackberries, sea buckthorn, pomelo and cloudberries.
Celery Cocktail
And vegetable drinks have their lovers. How to make a protein shake yourself that is nutritious and effectively contributes to fat burning? You just need to take celery as a basis.
100 grams of this vegetable contains only 13 calories. It contains virtually no fats (content less than 0.1 g), but it is rich in potassium, calcium, magnesium, iron, phosphorus, sodium, beta-carotene, and vitamins PP, E, C, B, and A. For cooking, you will need:
- Fat-free natural yogurt - 50 g.
- 4-6 stalks of celery.
- Half a lime.
Celery and citrus should be washed, thrown into a blender and mixed at maximum power. Only lime should be peeled first. Pour yogurt, repeat the action. The finished mixture can be drunk in this form or pour bran there and replace breakfast with it.
Energy Protein Shake
His recipes should be considered in the end. Many people are interested not only in how to make a protein shake for muscle growth. They are also concerned about what needs to be added to it in order to feel more energetic and energetic. The following cocktails are able to charge with tone and improve mood:
- "Almond coffee." Ingredients: vanilla, a cup of espresso without sugar, vanilla and 200 grams of milk.
- "Green Nut". Ingredients: quail eggs (4 pcs.), Kefir (150 g), walnut (20 g), dill (20 g), parsley (10 g), a pinch of red hot pepper.
- Mint coffee. Ingredients: milk (150 g), cottage cheese (50 g), a teaspoon of coffee and fresh mint (10 g).
- Chocolate Nut Mix. Ingredients: natural nonfat yogurt (200 g), peanuts (10 g), walnuts (10 g), sunflower seeds (20 g), cocoa (10 g).
- "Almonds in bloom." Ingredients: milk (150 g), freshly squeezed orange juice (100 g), almonds (12 tbsp.), A spoonful of honey.
Based on the foregoing, you can make sure that making a protein shake at home is not so difficult. Only suitable ingredients and a blender are needed. And sometimes a little imagination, in order to diversify the time to get bored recipes.
But before you throw something into the blender in order to add nutrition or benefit, you need to check the composition and calorie content of the product. After all, even those athletes who are on the mass, you can’t eat everything in a row.
But they can add flaxseed oil, brewer's yeast, granola, soy isolate, juice, jam, egg powder, cheese mass, dry protein, peanut butter, fermented baked milk, gelatin granules to the drink, etc. In general, everything’s suitable there is a benefit.