Protein shake at home

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

What is a protein shake? How is it prepared at home? You will find answers to these and other questions in the article. Probably, someone was stunned with surprise when they heard that you can make a protein shake yourself. Why? Because for many people, the word "protein" is associated with inorganic chemistry, which is used by masters of strength sports. However, "protein" is translated from English as "protein". So there is no need to be scared: by creating a protein shake at home, you demonstrate that you monitor the level of protein in your body, and nothing more.

What is useful?

Athlete involved in bodybuilding must eat right, using the necessary amount of vitamins, proteins, minerals, carbohydrates and other useful substances. Only then will the results of training appear in full force.

The key component of sports nutrition that "builds muscle" is protein. In each food there are different types of it, qualified by their amino acid composition. Dairy and meat products are the most suitable sourcessquirrel.

Protein food should be eaten several times a day - morning and evening, before and after classes. Unfortunately, due to daily activities, many athletes do not have time to cook a variety of meals 5-6 times a day.

It is known that meat is digested 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 satisfying protein shake for muscles is very useful. It is a great alternative to meat. You can always take it with you and make it very easy.

It digests faster than a meat meal. The easiest way to cook a protein shake is from dry protein concentrates, which must be diluted with water.

Condensed protein is sold in sports stores. At the same time, each of its types does its job - restores muscles or increases their mass. Ready-made protein shakes have flavors that make them very pleasant to take. But still, these products cannot be compared with natural ones. Powder shakes are not as he althy as natural protein shakes and are less digestible.

Rules

It's easy to make a protein shake at home, but you need to follow some rules for its use and cooking:

1. In the morning before training, you can take no more than 300 ml of a cocktail. If your body does not absorb lactose well (older athletes have such a problem), then replace milk withjuice or other fermented milk products.
2. In the morning you can sweeten the cocktail with glucose, but at night the amount of carbohydrates in the drink should be minimized. To make the mixture assimilate quickly, heat it up to 37 ° C. Thanks to this, the stomach will work faster.

Protein Window

Protein shakes are known to constantly keep the body's high protein levels, which is important for the stable growth of the athlete's muscles.

There is a so-called "protein window" - 30 minutes after and 40 minutes before training. This is the best time to take a protein drink. Cocktails are not allowed during class.

Some people find it difficult to drink a protein drink immediately after a workout. It can be divided into two servings and drunk in two doses.

Before bedtime

During sleep, the gastrointestinal tract does not digest solid food. But even at night, the muscles require the provision of nutrients. For these purposes, use protein shakes. They need to be cooked only on casein, as it is digested slowly, and therefore the muscles will be nourished throughout sleep. Avoid carbohydrates as 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 training sometimes provokes the secretion of catabolic hormones that destroy muscle tissue.

Protein shake will help replenish the lack of glycogen. Fructose must be present in the morning drink. She infound in large quantities in honey and fruits. Fructose is converted to glycogen at the liver level.

Chocolate Flavored Cocktails

How to make a protein shake at home? Of course, such a drink takes much longer to prepare than a powdered cocktail. But you will get much more effect and pleasure from it. We suggest you study the recipes of protein shakes with chocolate flavor. So, the first method of preparation. Take:

• one scoop of chocolate flavored whey protein;
• skimmed milk (300 g);
• grated almonds (100g);
• half colored bar (to taste).

This homemade protein shake is prepared as follows: mix protein and milk in a blender, pour chocolate chips and almonds on top. Eat with a spoon before exercising.

To create a similar drink according to the second recipe, you need to have:

• one scoop of whey protein plus vanilla casein;
• a cup of lemonade (not containing aspartame, but sugar).

To create this cocktail you need to mix lemonade and proteins in an airtight container. Consume after your workout.

It's the turn of the third recipe. Take:

• one scoop of chocolate whey protein;
• low-fat milk (300 g);
• homemade cheese (150 g);
• instant cocoa (50 g).

Prepare this drink like this: heat the milk, but do not boil. Cheese, proteins and cocoapour warm milk in a blender, grind to the same type of mass. This is an evening cocktail. Drink it and go to sleep.

Peach

Agree, protein shake recipes are very simple. To create a peach drink you need:

• whey vanilla protein;
• cup of purified water;
• canned peaches;
• a bag of quick oatmeal.

To prepare this cocktail, mix all the ingredients in a blender. Instead of oatmeal, you can use corn flakes. This drink should be drunk before training.

Orange

You don't know how to make homemade protein shakes? Read recipes carefully. To create an orange cocktail, take:

• vanilla whey protein;
• vanilla fat-free yogurt (200 ml);
• 100% natural orange fresh (300-400 ml).

Stir all the ingredients in a blender. Consume this drink in the morning.

Banana

And how to prepare a banana protein shake for muscle growth? You will need:

• banana;
• low fat milk (300 ml);
• walnut butter (1 tbsp).

Prepare this drink like this: mix everything in a blender to the same type of mass. In summer, you can add ice here. If you don't like nut butter, replace it with olive or coconut oil (no flavors or sweeteners). Take this shake before class, in the morning, in the afternoon.

Press diet energy drink

To create this amazing protein shake formuscle growth will need:

• whey chocolate protein;
• cup milk 1%;
• oat soaked instant flakes;
• vanilla yogurt (2 tbsp);
• peanut butter (2 tsp);
• ice.

Just mix everything in a blender. Drink this tonic before your workout.

Strawberry

Introducing another great protein shake. Muscle growth with it can be achieved easily. You will need:

• vanilla low fat yogurt (300 ml);
• milk 1% (400 ml);
• whey protein;
• peanut butter (two tsp);
• frozen or fresh strawberries (300 g);
• ice pieces.

How to concoct this drink? Mix all the ingredients in a blender (until the ice is completely crushed). Drink every day between meals.

Banana-orange

You need to take:

• banana;
• 50g orange juice concentrate;
• 400 ml milk 1%;
• ice.

Mix all the ingredients in a blender until you get the same type of mass. Drink a drink between meals and in the morning in the summer.

Berry

To make this cocktail you need:

• 200g instant soaked flakes (corn or oatmeal);
• 300g milk 1%;
• two scoops of whey protein;
• 200g raspberries, strawberries and blueberries;
• ice.

Chop all the ingredients in a blenderuntil a mushy mass is obtained. Drink a smoothie every day before class and between meals.

Summer

Take:

• banana;
• 300 ml milk (1%);
• 300g strawberries;
• 200g nutmeg finely chopped;
• a couple of scoops of whey protein with vanilla flavor;
• 120g low fat yoghurt;
• ice.

Chop all the 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 was scarce. 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 until the state of the same type of mass.

Recipe from Zangas George

To create this drink, take:

• two tsp brewer's yeast;
• fresh fruits;
• 350g milk or juice;
• protein powder;
• three eggs;
• 5 ice cubes.

First, whisk milk (juice) and fruits in a blender. Then add the rest of the ingredients and mix with a spoon until mushy.

Reeves Steve Protein Power

You will need:

• 400 ml orange juice;
• 2 tbsp. l. powdered milk;
• 3-4 eggs;
• banana;
• gelatin (1 tbsp.);
• honey (1 tbsp.).

All components just grind into the same type of mass.

Dikul Valentine's drink

Buy:

• 150g 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. Blend everything until smooth.

Cocktail classic

The energy value of this drink per 100 g is 3.06 kcal. To create it, take:

• cottage cheese (100 g);
• 350 mg milk;
• one banana;
• 4 squirrels (eggs must be boiled);
• honey (2 tbsp);
• 1 tbsp l. olive oil.

Load all the ingredients into the blender bowl and bring to a state of a homogeneous mixture. You can periodically change the ingredients to your liking.

Cocktail "T-72"

The energy value of this drink is 149 kcal. Take:

• 200 ml kefir;
• 60 g milk powder;
• jam and sugar (to taste).

Chop all the ingredients in a blender. Sugar must be added here in order for the body to receive the necessary energy. But jam or jam will only enhance this effect.

For slimming girls

Today, protein shakes are an inseparable part of the menu of losing weight girls. These are low-calorie products created on the basis of protein combinations. Their advantage lies in the fact that the protein, entering the body, is not deposited in fat, butturns into building material for muscle mass.

Of course, if you do not play sports, your muscles are unlikely to acquire relief and grow. However, fat deposits will start to disappear.

How to drink properly?

If you decide to use protein shakes for weight loss, start exercising every day. It is not necessary to run to the gym or the 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 meals should be balanced and contain slow carbohydrates, fats, protein. By the way, these drinks should be drunk slowly.

Benefits and harms

If you drink protein shakes for weight loss regularly and do not forget about training, you can lose 7 kg in a month. Fried, floury and sweet can be eaten quite a bit. But strict restrictions are unacceptable here.

Also, the proteins that are in cocktails normalize metabolic processes in cells, improve the vital activity of the body, and eliminate cellulite.

When losing weight, it is important not to overdo it with protein. Do not consume more than 2 glasses per day. This can lead to the development of gout and kidney ailments.

How to prepare smoothies for weight loss?

You can buy ready-made powder and dilute it in water, juice or milk. It is convenient and economical, as it does not require much time. Today leadingThese drinks are made by Weider, Universal Nutrition, Optimum Nutrition and Herbalife.

You can also make these drinks yourself. To do this, take:

• banana;
• glass of milk 1.5%;
• 150 g cottage cheese.

Mix all the ingredients in a blender and eat for breakfast. You can make another great cocktail. Take:

• 50g cottage cheese;
• a couple of proteins;
• any jam (1 tablespoon);
• 1 tbsp milk 1.5%.

Mix everything in a blender and drink a couple of hours before bedtime.

Reviews

What are people's reviews of homemade protein shakes? Many say that these are good, tasty drinks, but the effectiveness of, for example, Optimum Nutrition supplements is higher. They claim that it has the best balance of proteins, fats, carbohydrates, fast absorption.

Some people like to make these cocktails with the food they have in the fridge. These people say that their weight is slowly disappearing - 2-3 kg per month. At the same time, 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 really benefits both weight loss and muscle gain, but only with increased physical exertion. They say it should be strength training in the gym, in which the muscles are injured.and require protein for regeneration.

Some experts say protein drinks can be helpful for weight loss. But at the same time, you need to eat low-calorie foods and use a competent training system. But why then do we need cocktails, if, by playing sports and dieting, you can already throw off excess weight. They consider such drinks completely superfluous. But gastroenterologists advise to lose weight on protein shakes made from milk, eggs and cottage cheese.