Protein shake at home

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2018-04-02 01:44:25

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What is protein shake? As it is prepared at home? The answers to these and other questions you will find in the article. Perhaps someone froze in surprise upon hearing that a cocktail of protein you can make yourself. Why? Because many people, the word "protein" is associated with inorganic chemicals, which consume the master of the power of sport. However, "protein" with English translates as "protein". So be afraid no need an at home protein shake, you demonstrate that you follow the protein levels in your body.

What is useful?

Athlete, bodybuilders must eat right, eating the required amount of vitamins, proteins, minerals, carbohydrates and other useful substances. Only then the results will manifest in full force.

A Key component of sports nutrition, which "muscle building" is protein. In each food are different types, qualified according to its amino acid composition. Dairy and meat products are the most suitable sources of protein.

How to make protein shake at home?

Protein food you need to eat several times a day-morning and evening, before lessons and after them. Unfortunately, many athletes due to daily chores there's no time to cook dinner a variety of meals 5-6 times a day.

It is Known that the meat absorbed a very long time. The organism, this process consumes a lot of energy, so before exercise is not recommended junk food consumed. Easy and nutritious protein shake for the muscles is very useful. It is an excellent alternative to meat. It is always possible to bring and cook very easily.

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It is absorbed faster than cold food. The easiest way to concoct a cocktail of protein from the dry protein concentrates which must be diluted with water.

Condensed protein sold in sports shops. Each of its kind takes its job – restores muscle or increasing their weight. In the finished protein shakes have flavors that make their reception very pleasant. But these products can not be compared with natural. Powder smoothies not as healthy as protein from natural ingredients, and less digestible.

Rules

At home protein shake to cook easy, but it is necessary to observe some rules of eating and cooking.

  1. In the Morning before a workout can make no more than 300 ml of cocktail. If your body metabolizes the lactose is bad (has a problem in athletes older), the milk substitute for juice or other dairy products.
  2. Morning cocktail sweetened with glucose, but the amount of carbohydrate in the drink should be kept to a minimum. To the mixture is digested quickly, heat it to 37 °C. Due to this, the stomach will become faster.

“the Protein window”

It is Known that protein shakes incessantly hold in the body high levels of protein, which is important for the stable growth of the muscles of the athlete.

Is the so-called “window of protein" - 30 minutes after, and 40 minutes before workout. The time for receiving the protein beverage is considered the best. During the class cocktail can not drink.

Some after a workout to consume a protein drink immediately hard. It can be divided into two servings and drink twice a day.

Before bedtime

Protein shakes for weight loss

During sleep, solid food in the digestive tract does not digest. But even at night the muscles require a supply of nutrients substances. For these purposes, use protein shakes. They need to cook only on the casein because it is digested slowly, and therefore the muscles to fuel to be during the sleep. Avoid carbohydrates, because they will turn into fat.

After waking

On the Morning of the liver concentration of glycogen is reduced, because at night, the body without food cost. So morning exercise sometimes provokes secretion of catabolic hormones that destroy muscle tissue.

A Protein shake will help to compensate for lack of glycogen. In the morning drink must contain fructose. She there was a great deal in honey and fruit. Fructose transformirovalsya in the glycogen level of the liver.

Cocktails with chocolate flavor

How to make a protein cocktail at home? Of course, such a drink which is made much longer than the powder shake. But the effect and the pleasure it will get you many times more. We invite you to explore recipes protein shakes, chocolate. So, the first way of cooking. Take:

  • One scoop of whey protein with chocolate flavor;
  • Skimmed milk (300 g);
  • Almonds (100 g);
  • Half painted bar (to taste).

This cocktail is a protein at home preparing: in a blender, mix protein and milk, pour on top of chocolate chips and almonds. Eat a spoonful before exercise.

Protein shake for muscle growth

To create a similar beverage under the second recipe you need to have:

  • One scoop of whey proteinand the same vanilla casein;
  • A Cup of lemonade (containing no aspartame, and sugar).

To create this cocktail you need lemonade and proteins mix in a sealed container. Drink it after a workout.

It was the turn of the third prescription. Take:

  • One scoop of whey protein with chocolate;
  • Milk low-fat (300 g);
  • Homemade cheese (150 g);
  • Cocoa, instant (50 g).

Prepare the drink: heat the milk but do not boil. Cheese, proteins and cocoa pour warm milk in a blender, grind until a homogeneous mass. It's the evening cocktail. Drink it and go to sleep.

“Peach”

Agree, smoothie recipes protein is very simple. To create peach drink need:

  • Vanilla whey protein;
  • Cup of purified water;
  • Canned peaches;
  • A bag of oatmeal fast.

To prepare the cocktail, mix all ingredients in a blender. Instead of oatmeal you can take corn flakes. This drink should drink before exercise.

“Orange”

You don't know how to cook homemade protein shakes? Study recipes carefully. To create orange cocktail take:

  • Vanilla whey protein;
  • Vanilla low fat yoghurt (200ml);
  • One hundred percent natural orange juice (300-400 ml).

Mix all ingredients in a blender. Use this drink in the morning.

“Banana”

How to prepare banana milkshake protein for muscle growth? You will need:

  • Banana;
  • Low fat milk (300 ml);
  • Peanut butter (1 tbsp).

Prepare the drink: mix all in a blender until a homogeneous mass. In the summer you can add ice. If you don't like peanut butter, replace it with olive or coconut (no flavor or sweeteners). Take this cocktail to classes in the morning, in the afternoon.

Energy to press diet

For making this amazing protein shake for muscle growth will need:

  • Chocolate whey protein;
  • Cup of milk 1%;
  • Sodden instant oat cereals;
  • Vanilla yogurt (2 tbsp);
  • Pasta peanut butter (2 tsp.);
  • The ice.

Just mix all in a blender. Drink this tonic cocktail before training.

“Strawberry”

Protein shake

We Present you another great cocktail protein. Muscle growth with the help of it you can achieve easily. You will need:

  • Vanilla low-fat yogurt (300 ml);
  • Milk 1 % (400 ml);
  • Whey protein;
  • Peanut butter (two tbsp);
  • Frozen or fresh strawberries (300 g);
  • Ice cubes.

How to concoct this drink? Mix all ingredients in a blender (until the ice completely will not crumble). Drink every day between meals.

“Banana-orange”

You need to take:

  • Banana;
  • 50 grams of concentrated orange juice;
  • 400 ml of milk 1 %;
  • The ice.

Mix all ingredients in a blender until obtaining a homogeneous mass. Drink between meals and in the morning in the summer.

‘Berry’

To make this cocktail, you need to have:

  • 200 g instant soaked cereal (corn or oats);
  • 300 g milk 1%;
  • Two scoops of whey protein;
  • 200 grams of raspberry, strawberry and blueberry;
  • The ice.

In a blender, grind all ingredients until mushy mass. Drink a shake every day before training and between meals.

“Summer”

Take:

  • Banana;
  • 300 ml of milk (1%);
  • 300 g strawberries;
  • 200 grams musk melon finely chopped
  • A couple of spoons of whey protein with vanilla flavor;
  • 120 g fat-free yogurt;
  • The ice.

Grind All the ingredients in a blender. Drink in the summer before classes in the morning and between meals.

Cocktail from the Iron Arnie

During the Golden era of bodybuilding sports nutrition has produced little. That is why many athletes preparing it for yourself with your own hands.

To create this drink take:

  • Egg;
  • A couple of glasses of milk;
  • ½ Cup of powder milk;
  • ½ Cup ice cream.

Mix all ingredients in a blender to a state of homogeneous mass.

Recipe from George Zangas

Protein shakes for muscle

To create this drink take:

  • Two tsp. of brewer's yeast;
  • Fresh fruit;
  • 350 g milk or juice;
  • Protein powder
  • Three eggs;
  • 5 ice cubes.

First, in a blender whisk the milk (juice) and fruit. Then add the other ingredients and stir until mushy state.

Protein power Steve Reeves

You will need:

  • 400 ml orange juice;
  • 2 tbsp dry milk;
  • 3-4 eggs;
  • Banana;
  • Gelatin (1 tbsp);
  • Honey (1 tbsp).

Just mix All the components in the same mass.

Drink Dikul Valentin

Buy:

  • 150 g sour cream;
  • 2 tsp honey
  • Cottage cheese (100 g);
  • 3 tsp chocolate grated.

First in a blender, pour the sour cream, then pour the cheese, and only then send the honey and chocolate. Shake all, achieving uniformity of the drink.

Cocktail classic

Energy value of this drink at 100 g is of 3.06 kcal. To create it take:

  • Cottage cheese (100 g);
  • 350 mg milk;
  • One banana;
  • 4 protein (eggs must beboiled);
  • Honey (2 tbsp);
  • 1 tbsp olive oil.

Place all the ingredients into the blender and bring to a homogeneous mixture. You can taste periodically change components.

Cocktail "T-72”

Energy value of this drink is equal to 149 kcal. Take:

  • 200 ml of yogurt;
  • 60 g dry milk;
  • Jam and sugar (to taste).

Grind all the ingredients in a blender. Sugar here you need to add in order to get the necessary energy. But jam or preserves this effect will only strengthen.

Losing weight For girls

Today, protein shakes are an integral part of the menu of losing weight girls. This low-calorie products, created on the basis of protein combinations. Their advantage lies in the fact that the protein, once in the body, stored in fat, and becomes the building material for muscle mass.

Of Course, if you do not exercise, your muscles are unlikely to acquire relief and will grow. However, body fat will start to disappear.

How to drink?

If you decide to use protein shakes for weight loss, start each day exercise. To the gym or pool, no need to run – just enough in the morning to run around the house or take a stroll after work.

Recipes protein shakes

In the weight loss program shakes protein if 5 meals a day replacing two meals. Typically, this second dinner (a couple of hours before sleep) and Breakfast. The rest of the meal should be balanced and contain slow carbohydrates, fats, protein. By the way, these beverages need to drink slowly.

The Benefits and harms

If protein shakes for weight loss drink regularly and not to forget about training for a month to lose 7 lbs. can be Fried, starchy and sweet food is just a little bit. But strict limits are not acceptable.

Also proteins that are in cocktails, normalizes cells metabolism, improve the vital functions of the body, eliminate cellulite.

When losing weight, it is important not to overdo it with protein. It is not necessary in the day to drink more than 2 glasses. This can lead to the development of gout and diseases of the kidneys.

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 requires a lot of time. Today the leading manufacturers of such drinks are Weider, Universal Nutrition, Optimum Nutrition and Herbalife.

You can Also make these drinks prepare your own hands. To do this, take:

  • Banana;
  • A glass of milk 1,5 %;
  • 150 g cottage cheese.
Recipes protein shakes

Mix all ingredients in a blender and drink for Breakfast. You can prepare another great cocktail. Take:

  • 50 g of cottage cheese;
  • A couple of proteins
  • Any jam (1 tbsp);
  • 1 Cup milk 1,5 %.

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

Reviews

What are reviews on protein shakes, made at home, leave the people? Many say it's good, delicious drinks, but the effectiveness of, for example, supplements, Optimum Nutrition, higher. They claim that it has the best balance of protein, fat, carbs, fast absorption.

Some people like to make cocktails from the products that are in the fridge. These people say that they have weight slowly goes away – 2-3 kg per month. However, they did not do sports. And those dieters who are training to lose 5-8 kg in a month!

About protein shakes reviews and dietitians leave. They write that this sports nutrition really benefits how to drop weight and to increase muscle mass, but only if high physical activity. They say it should be strength training in the gym, in which the muscles get injured and require protein to regenerate.

Some experts say that for weight loss protein drinks can be helpful. But you need to eat low-calorie food and use the right system of training. But what is needed then cocktails, if, doing sports and following a diet, that's one way to throw off excess weight. They believe these drinks are entirely unnecessary. But gastroenterologists suggest to lose weight it on protein shakes, made from milk, eggs and cheese.


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DE: https://tostpost.com/de/essen-und-trinken/1853-protein-shake-zu-hause.html

ES: https://tostpost.com/es/alimentos-y-bebidas/1858-un-batido-de-prote-nas-en-el-hogar.html

KK: https://tostpost.com/kk/azy--t-l-k-zh-ne-susyndar/1856-protein-kokteyl-y-zha-dayynda.html

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PT: https://tostpost.com/pt/refei-es-e-bebidas/1856-um-shake-de-prote-na-em-casa.html

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UK: https://tostpost.com/uk/zha-napo/1858-prote-noviy-kokteyl-v-domashn-h-umovah.html






Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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