How to make a protein shake at home?

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

Any athlete knows how to make a protein shake at home. After all, such a drink is an integral part of the nutrition of athletes. Protein is the “building material” of cells, without which the body will literally fall into decay, wither, like a plant that has not been watered. It is especially important for the restoration of muscle tissue injured during strength exercises. If, while playing sports, you do not consume protein, you will not be able to achieve the desired result in terms of appearance.

The modern sports nutrition market offers a huge amount of protein powders, which, unlike their predecessors, have a pleasant taste and aroma. But it is possible to create a protein shake at home. Some knowledge and having a certain list of products will help in the end to get a really useful product.

Homemade Protein Drinks: The Principleactions and main differences from the finished powder

The main benefit of making your own protein shake is its he alth benefits. Using homemade products to make a drink, you can get a 100% natural cocktail. It, unlike the finished powder, does not contain chemical impurities. Therefore, the positive effect from it will be much greater. We can highlight the following positive features of home-made protein shakes:

• naturalness;
• the ability to adjust the taste as you wish by adding or excluding products;
• low price compared to commercial mixes;
• greatest he alth benefits.

However, you should not completely discount ready-made mixtures. Many recipes include such an ingredient, so protein powder, if desired, can be used to make a cocktail along with other products.

How do homemade cocktails work? The first main point to be aware of is that a protein drink will not be of any use if you do not play sports and do not maintain an appropriate diet. It will work best in combination. After entering the body, the protein penetrates into muscle cells, helping damaged tissues to recover.

How to make a protein shake at home? Principles and recommendations

The main component of such a drink is already well known. To enrich the cocktailprotein is usually skimmed milk. Various other products containing useful substances, in particular fiber, are added to it. It is also necessary to enrich the cocktail with other elements important for the body. For example, if you need a set of muscle mass and a quick recovery, the list of ingredients for making a cocktail must include foods rich in carbohydrates. This substance is quickly and slowly digestible. Now we are talking about the latter. Slow carbohydrates tend to be converted into energy. They are found in honey, berries, ice cream, baby puree and natural juice.

Everyone can make a protein shake at home. To do this, you will need the products indicated in the selected recipe, sometimes a protein powder mixture, as well as a blender.

It is recommended to prepare the drink immediately before drinking, as it does not keep for a long time. Drinks are drunk before and after training, as well as during the day and before bedtime. However, for each case, the composition of the cocktail varies depending on the needs of the body.

Shake recommendations: when, what and how much?

Each protein drink is tailored to your needs. Some stimulate weight loss, others are designed to build muscle, others are for gaining body weight, others are a great snack option during the day when there is no way to eat normally, and so on. The difference lies in the components. In the morning, for example, home-made protein-carbohydratea cocktail containing glucose, but in the evening this substance is undesirable. You need a drink that the body does not need to spend a lot of energy on digesting. By the way, with regard to the assimilation of the mixture: it should be about the same temperature as the body 36-37 degrees. This will speed up the work of the stomach.

Before training, do not drink too much protein drink, no more than 0.3 liters. As for time, there is such a thing as a "protein window". Following it, you need to drink a cocktail before physical activity, 40 minutes before it, and half an hour after its completion. This is the ideal time for the absorption of substances by the body. The optimal number of cocktails drunk per day of training is 3. It is necessary to monitor the total number of proteins consumed so as not to exceed the daily maximum allowance.

What ingredients are used in protein shakes?

The best option is to add whey protein, sold in sports nutrition stores, to a homemade protein drink. But there is an opinion that such powders are much worse absorbed by the body and less useful than natural-based cocktails. So what can a drink consist of? For the manufacture of protein shakes at home for weight loss, muscle building and other purposes, protein-containing products are taken as a basis, such as:

• milk;
• natural yogurt without additives;
• cottage cheese.

All these foods must be low fat. In addition, a lotprotein in nuts, eggs and seeds. Still need carbohydrates. They are found in sweet berries and fruits, honey, ice cream, baby puree and juice. But there is a lot of fiber in cereals. This is oatmeal, buckwheat, barley. Bran, vegetables and unsweetened fruits will do.

Are there any contraindications to drinking these drinks?

Eating too little or too little is very unhe althy. Therefore, we must not forget about the measure. For example, one drink should contain no more than 30 grams of protein. Only then will it be useful. As for more serious contraindications, then, like many products, cocktails should not be taken in case of serious illnesses, pathologies in the acute period, disorders in the functioning of the kidneys and the central nervous system, during pregnancy and lactation. Consultation with the attending physician is recommended.

Protein (protein) shakes at home

1. 0.35 l warm milk + 0.2 kg cottage cheese;
2. 0, 3 l milk + 2 egg whites + any jam or fruit syrup (a little, for taste);
3. 0.25 l milk + 0.05 kg cottage cheese + chicken egg (or 3 quail) + banana;
4. 6 quail eggs + glass of plain low fat yoghurt + mug of orange juice;
5. 0, 15kg vanilla ice cream + 2 cups milk + egg;
6. 0, 25 liters of warm milk + banana + 2 spoons of honey;
7. 2 eggs + 3 tablespoons milk powder + 0.15 kg vanilla yogurt;
8. 0, 2 l each of kefir and milk + egg + 2 spoons of honey + 5 chopped walnuts;
9. a glass of milk + a cup of fresh natural coffee + a spoonful of honey;
10. 0, 2 kg of cottage cheese + a glass of milk + fresh berries.

How to make a protein shake at home? Depending on the chosen recipe, all ingredients are combined in a blender and mixed until smooth. The result is a delicious protein-rich drink that is much better and he althier than the powdered version.

Recipes for making smoothies rich in proteins and carbohydrates

The main thing is to achieve the right ratio of these two substances so as not to burden the stomach. It is also important to remember that taste, although important, is a secondary factor. With carbohydrates, you need to be careful not to add too many sweet components to the drink.

Such cocktails are also available for gaining body weight and muscles and for weight loss. Carbohydrates can be obtained by adding banana and oatmeal to the drink. The latter product will also act as a thickener. A banana is also a natural sweetener. Here are some popular homemade protein shake recipes:

First option:

• 10g bran;
• 50g chopped oatmeal;
• a handful of berries;
• 1-10g fructose;
• 0, 25L milk;
• scoop of whey protein.

It is recommended to drink about an hour before the start of the workout.

Second option:

• 2 scoops vanilla protein;
• 2 teaspoons cocoa;
• 0, 25 liters of water;
• 50ml yogurt;
• 2 tablespoons of fructose.

Thirdoption:

• 50g fat-free cottage cheese;
• 2 handfuls of berries;
• 2 boiled egg whites;
• 0, 2L milk;
• 2 tbsp honey;
• 3 tablespoons of oatmeal.

Fourth option:

• 60g oatmeal;
• 2 tablespoons raspberry jam;
• 0, 15 kg of grapes;
• 0, 25L milk;
• 4 egg whites.

Fifth option:

• 0, 1L orange juice;
• 2 tablespoons fructose;
• 0, 2L milk;
• banana;
• 0, 1 kg fat-free cottage cheese.

Cocktails for muscle mass

Experts have developed a protein supplement called Power Monkey. This is a great homemade protein shake for muscle growth. For its preparation you will need:

• 3 handfuls of almonds;
• 1 ripe pear or mango;
• 1, 5 bananas;
• 1 bunch of spinach;
• 0.4L almond milk;
• 0, 11kg whey protein;
• natural yogurt.

The above list of ingredients will give the body more than 100 g of carbohydrates and proteins. Since this is too much for one dose, the prepared cocktail is stored in the refrigerator and consumed throughout the day in portions in several approaches.

Another protein-rich shake recipe:

• 0.4kg homemade soft cheese;
• 0.4L skimmed milk;
• 64g whey protein;
• 2 tablespoonslow-fat yogurt;
• ripe banana;
• 0, 2 kg raspberries.

By mixing all the ingredients in a blender, you can get an excellent protein shake at home for muscles.

Slimming Cocktails

For example, to reduce weight, you can prepare a drink that should replace the main meal. Cocktail consists of:

• a glass of fermented baked milk;
• ½ banana;
• a few feijoas.

This is a delicious and nutritious drink that is great for those who want to lose weight and work on the relief. If desired, ryazhenka can be replaced with cottage cheese with 1% fat. Here is another interesting protein shake recipe:

• 0, 15 kg fat-free cottage cheese;
• 0, 2 liters of low-fat kefir;
• ½ jars of baby food or some fruit puree.

Ready mix contains no fat, but it has 25 g of protein and 10 g of carbohydrates. If desired, you can enrich the drink with bran - they will only benefit.

The following protein shake for weight loss at home consists of ½ banana, 0.2 kg of curdled milk, ½ tangerine, 0.1 kg of fat-free cottage cheese and the protein of one egg. First you need to chop the fruit, and then add the rest of the products to them.

Several recipes from champions

Arnold Schwarzenegger is perhaps the standard of strength and power. He recommends making this protein drink:

• 2 cups of milk;
• by ½1 cup cream ice cream and fat-free milk powder;
• fresh egg.

Shared his recipe and Steve Reeves. The drink he recommends consists of the following ingredients:

• banana;
• 3 fresh eggs;
• 0.4L natural orange juice;
• 2 tablespoons of powdered milk;
• a tablespoon of honey and gelatin.

And another recipe for a protein shake at home for weight gain from Valentin Dikul:

• 0, 15kg low-fat sour cream;
• 0, 1 kg fat-free cottage cheese;
• 2 teaspoons honey;
• 3 teaspoons chopped chocolate.

Goodies everyone will love

As you know, spicy foods help speed up metabolism, which, in turn, stimulates the fat burning process. For those who normally tolerate the taste of spices, there is such an interesting recipe:

• 0, 35 kg low-fat cottage cheese;
• 0, 2 liters of water;
• 10-15 g sweet paprika.

Cocktail is prohibited for various types of gastritis and peptic ulcer. It is recommended to drink it instead of dinner. Even at this time of day you can drink this drink:

• scoop of chocolate whey protein;
• 0, 15 kg homemade cheese;
• 0.3L warm skimmed milk;
• 50g instant cocoa.

Several cocktail recipes to drink in the morning and before training:

• scoop of chocolate whey protein + 0.1kg almonds + 0.3kgskimmed milk + ½ crushed candy bar;
• scoop of vanilla whey protein + glass of clean drinking water + some canned peaches + bag of instant oatmeal;
• scoop of vanilla whey powder + 0.1L vanilla yogurt + 0.2L natural orange juice.

Homemade protein shake options that have been proven to be beneficial after a workout:

• each ½ cup ice cream and milk powder + egg white + 2 cups skim milk;
• 10 egg whites + ¾ of warm water whites + s alt and pepper (to taste);
• 3 tbsp cocoa powder + 2 cups skimmed milk + scoop chocolate whey protein + ½ cup skimmed cottage cheese;
• 0.15 L plain natural yogurt + 1 serving each of vanilla whey and casein protein + 0.1 L skim milk;
• serving chocolate whey protein + ½ cup crushed almonds + 0.2L warm skimmed milk + ½ bar grated chocolate.

Best video recipes

And one more video. In a few minutes you will learn a lot of useful information about cocktails.

Who knows the best about making cocktails but athletes? These videos highlight the best protein drinks.