How to make a protein shake at home. How to make a protein shake. The benefits of protein shakes

Sagging skin and flabby muscles are frequent companions to improper weight loss. Protein shakes will help you gain weight and maintain beauty. Read the article on how to use them for weight loss.

Protein shakes are widely known as one of the sports nutrition options most often used by athletes (bodybuilders) to build muscle mass. Along with this, such drinks are considered useful in cases where you need to get rid of subcutaneous fat and extra pounds. When combined with proper nutrition and physical activity, a protein shake for weight loss can be a very effective way to normalize body weight.

What it is

Protein powder is a protein concentrate in powder form obtained from various protein-rich foods. Such mixtures are purchased in specialized stores. Depending on the composition, ready-made protein concentrates come in several types:

whey;
casein (milk);
egg;
soy;
complex.

By diluting them with water, milk or juice, you can easily and quickly prepare healthy drinks that help “build” muscle tissue, while satiating well and not being stored away. In addition, protein shakes are easy to make yourself from natural products - these can be milk, fermented milk, egg or combination drinks with the addition of berries, fruits, vegetables, herbs, and other healthy ingredients.

Both store-bought and homemade protein mixtures can be an excellent assistant in the fight against extra pounds if you know how much and when to drink such drinks. And also how to create optimal conditions under which they will be most effective specifically for weight loss.

Benefit

A protein shake is not the main factor in the weight loss process, but only becomes an important catalyst, helping to quickly lose excess weight while maintaining muscle tone and skin elasticity. To get the best results, drinking protein drinks must be combined with a properly balanced diet and sports training. At the same time, with the help of proper intake of concentrated proteins, the following effects can be achieved:

decreased appetite due to slow absorption of proteins;
acceleration of metabolic processes;
activation of fat burning;
losing excess weight;
reducing the appearance of cellulite;
acquiring beautiful muscle relief;
receiving a boost of vigor and energy.

As a result of a competent combination of physical activity and diet with regular intake of a protein shake, the body will receive a sufficient amount of protein necessary for active training and intensive weight loss.

In addition, drinking a protein drink has a number of benefits:

the product is quite nutritious and can easily replace one meal;
it can be drunk immediately after waking up to provide an invigorating effect;
The cocktail is prepared quickly, which saves time on cooking;
Digesting proteins requires a lot of energy, so even without physical activity you can speed up the process of losing weight;
the presence of vitamins and minerals in the composition additionally helps to normalize their balance in the body, which is very important during dietary nutrition.

Dry protein concentrates often contain L-carnitine, which accelerates metabolic and fat-burning processes, as well as additives that reduce appetite. For vegetarians, vegetable protein is available, in particular soy protein, the protein of which is less digestible, but this does not reduce the effectiveness of the drink in terms of weight loss.

How to use

The result of the fight against excess weight with the help of a protein shake directly depends on the correct use of it. If you purchase a store-bought concentrate, you should keep in mind that it is intended to build muscle mass, so the dosage indicated on the packaging is aimed at obtaining exactly this effect. When using the product for the purpose of weight loss, the recommended amount should be reduced by 3 times.

The ideal time to take protein is within 15–20 minutes after training, when the so-called anabolic window opens in the body. During this period, protein is absorbed as actively as possible and is immediately sent to muscle restoration, so nothing goes into fat deposits.

When consuming protein concentrate, it is necessary to take into account that the body absorbs no more than 40 g of protein at a time. Therefore, it is better to divide the required portion of the cocktail into 2-3 doses, drinking it according to the following scheme:

instead of breakfast, adding fruits and nuts;
15–20 minutes after training;
2 hours before bedtime to satisfy hunger.

Along with drinking protein shakes, it is very important to ensure the intake of a sufficient amount of liquid, which will cleanse toxins and remove breakdown products, including fats. To do this, you need to drink at least 2 liters of pure water, unsweetened herbal or green tea.

In addition, for a protein shake to “work” for weight loss, you need to follow a number of rules:

it is necessary to ensure daily physical activity - moderate cardio exercises (gymnastics, fitness) will be enough;
switch to a balanced, proper diet, preferably 3 times a day (replace the remaining meals with a protein drink);
start consuming protein concentrate with one serving per day - if the body’s reaction is normal, you can increase it to 2-3 doses;
You need to drink the cocktail in small sips.

It should also be taken into account that whey protein is eliminated the fastest, while soy, egg or casein protein is absorbed by the body longer. Therefore, it is best to take whey concentrate in the evening, and other types of cocktails in the daytime, which can provide a longer feeling of fullness in between meals. However, when choosing a protein, it is important to know not only which one is better to drink at one time or another, but also its composition, quality and benefits for weight loss.

How to choose protein for weight loss

Protein diets are widely known to be highly effective, so adding protein shakes to your diet as a meal replacement can help prevent muscle loss along with fat.

To ensure weight loss, you need to consume pure protein without fats and carbohydrates. Drinks with a protein-carbohydrate composition are called energy drinks. They can only be drunk before a very intense workout.

Eating several types of protein is considered optimal for weight loss:

egg or casein - in the morning;
soy – after training;
whey - in the evening;
comprehensive – at any time.

When choosing a suitable cocktail, you should take into account not only the appropriateness of its consumption, but also its reputation. To this end, it is recommended that you familiarize yourself with the rating of protein supplements, which is compiled annually and gives an idea of which protein is best for weight loss.

Protein shake rating

Syntha-6 (BSN) is the best multi-component protein shake in all respects, consisting of 6 types of proteins with different rates of absorption, which is ideal for weight loss. Price – 1500 rub./1000 g.
Nitro Core24 (Optimum Nutrition) is a blend of 10 different proteins (from super fast whey to slow milk) that is suitable for consumption at any time of the day, and also contains fiber for more intense weight loss. Price – 900 rub./1000 g.
Matrix (Syntrax), Protein 80 Plus (Weider) - high-quality complex proteins based on whey, milk, egg and casein proteins, which have different rates of absorption and supply nutrients to the body immediately after consumption, and then for 5-6 hours. Price – 1800 rub./1000 g.
Elite Fusion 7 (Dymatize) is another complex protein containing 7 types of proteins of whey, egg and dairy origin in a perfectly balanced combination. Price – 2500 rub./1000 g.
Elite 12 Hour Protein (Dymatize) – features the most advanced formula and is considered one of the budget options for a complete meal replacement with 12-hour action. Price – 1000 rub./1000 g.
Elite Gourmet Protein (Dymatize) is an inexpensive complex shake based on whey and milk protein. Price – 1200 rub./1000 g.

Using this rating, you can easily choose the protein mixture that is most suitable for the individual characteristics and needs of the body. In addition, you should always take into account that you can prepare such a cocktail at home, using natural products high in protein, vitamins, and other substances useful for weight loss.

How to make your own protein shake

You can get a protein drink in the following ways:

dilute the finished protein mixture with any liquid;
use protein powder without any additives and prepare a cocktail based on it;
use recipes based on the use of exclusively natural products.

Depending on the available ingredients and personal preferences, you can prepare only one type of these protein shakes or alternate store-bought mixtures with those prepared at home.

From powder

To prepare drinks from the finished protein mixture, just dilute it with water, milk or juice in the proportions indicated on the package (usually 1-2 scoops per 300 ml of liquid) and stir well or beat with a shaker (blender). To make a shake based on pure protein powder, which is sold in specialized sports nutrition stores, you can mix it with other products at your discretion or use popular recipes.

The method for preparing such drinks is simple - you need to mix the ingredients and, just like ready-made mixtures, beat them with a shaker or blender. If the composition includes berries or fruits, they must first be crushed.

The components can be combined in the following compositions:

vanilla:

protein powder – 2 tbsp. l.;
skim milk – 100 ml;
water – 100 ml;
vanilla powder – 1 tsp.

chocolate:

protein powder – 2 tbsp. l.;
skim milk – 200 ml;
cocoa powder – 2 tbsp. l.

coffee:

protein powder – 2 tbsp. l.;
water – 200 ml;
instant coffee – 1 tbsp. l.

citric:

protein powder – 2 tbsp. l.;
water – 200 ml;
juice of 1 lemon.

cinnamon:

protein powder – 2 tbsp. l.;
water – 200 ml;
cinnamon powder – 1 tsp.

fruit and yoghurt:

protein powder – 2 tbsp. l.;
natural yogurt – 200 ml;
any fruit – 100 g.

Such drinks turn out to be very tasty, healthy, and nutritious. They can use just one type of protein powder (whey, casein, egg or soy) or mix them to create a comprehensive and more effective shake. Drinks with similar properties can be obtained from natural protein products, which are always on hand and do not require additional costs.

From natural products

Making homemade protein shakes is much cheaper and safer. In addition, they can consist of a very diverse set of components, which will make them most useful not only for weight loss, but also for saturating the body with many essential substances.

Before you make this or that protein shake with your own hands, you need to calculate how much protein the body needs depending on your initial body weight and lifestyle.

A simple formula applies here - for 1 kg of weight you need to consume:

at high activity – 2.4 g of protein;
with moderate physical activity and regular training – 2 g;
with a sedentary lifestyle – 1 g.

The amount received is the daily requirement, which must be divided into several doses, taking into account the amount of proteins supplied with other foods.

If we talk about recipes, they can be very diverse. The main thing is that the basis is protein products: milk, fermented milk drinks, cottage cheese, soy milk, eggs. By mixing them with other ingredients, you can get a wide variety of protein shakes to taste. For those who are just starting to prepare such drinks, it is recommended to use ready-made recipes, and then, knowing the principle and components, create your own.

Recipe 1

cottage cheese – 100 g;
milk – 300 ml;
banana – 1 pc.;
honey - 1 tbsp. l.

The presence of banana and honey increases the carbohydrate content, so this drink should be taken in the morning.

Recipe 2

low-fat kefir – 300 ml;
banana – 1 pc.;
oatmeal – 2 tbsp. l.;
cinnamon – 1 tsp.

This smoothie is also intended for breakfast. You can add chopped berries or pieces of fruit to this composition.

Recipe 3

yogurt – 300 ml;
cocoa powder – 2 tbsp. l.;
cottage cheese – 100 g.

An exceptional protein product that is ideal for consumption after a workout.

Recipe 4

kefir – 100 ml;
milk – 100 ml;
eggs – 2 pcs.;
cottage cheese – 100 g.

These ingredients make an excellent analogue of a complex protein shake based on egg, casein and whey protein, which can be consumed at any time of the day.

Recipe 5

fresh fruit or berry juice – 100 ml;
cottage cheese – 100 g;
egg whites – 2 pcs.;
baked milk – 200 ml;
oat bran – 1 tbsp. l.

This protein shake contains fiber, vitamins and protein, making it ideal for breakfast or pre-workout (2 hours before).

Recipe 6

soy milk – 100 ml;
egg – 2 pcs.;
yogurt – 100 ml;
baked milk – 100 ml.

This is another option for a multi-ingredient protein drink that you can drink throughout the day.

There are quite a few recipes for protein shakes. When choosing any of them, you must remember that this is just an aid in the fight against excess weight, which will only work in combination with a healthy lifestyle, proper nutrition and regular exercise.

In addition, when using ready-made protein mixtures to prepare cocktails, it is necessary to take into account the presence of contraindications and possible harm to the body.

Contraindications and harms of protein drinks

When consuming protein shakes, their harmful effects on the body may be due to the following factors:

protein concentrate creates a strong load on the liver if the composition does not contain amino acids that facilitate its elimination;
If there is too much protein intake, the kidneys are also negatively affected, in which pathologies can occur and stones can form;
If you are lactose intolerant, you may experience diarrhea, increased gas formation, flatulence, cramping abdominal pain and other similar symptoms.

To avoid such negative consequences, it is recommended to take protein drinks only in the specified amount, without exceeding the daily protein requirement, depending on your own weight and physical activity. In addition, it is necessary to know and take into account contraindications to the use of protein concentrates.

The drink is contraindicated if you have the following health problems:

renal failure;
urolithiasis disease;
diseases of the liver, gastrointestinal tract;
gout;
hypolactasia (lactose intolerance) – only for whey and casein protein.

It should be borne in mind that in case of these diseases, it is necessary to limit the use of not only store-bought, but also self-prepared cocktails from natural products, since if taken in excess, they can also cause side effects.

If there are no contraindications, you can safely use protein drinks for weight loss. Such cocktails are guaranteed to help you lose weight and maintain muscle mass, but not alone, but in combination with diet and exercise.

Protein is a protein that helps you lose weight and build muscle mass. It is sold dry in any specialized sports nutrition store. However, many athletes, both beginners and professionals, prefer to prepare their own protein shakes.

There are several of the most popular similar drinks that you can make yourself. In this article, you will learn how to make a protein shake at home.

The Benefit of Homemade Protein Shake

A protein shake made at home has a number of advantages over its store-bought counterpart:

It contains no chemical impurities. Therefore, it is a 100% natural product.
Its taste can be changed at your discretion. To do this, you need to add or exclude a certain product from the composition. However, its effectiveness will not be affected.
It has a reasonable price compared to the store product.
Good for the body. If you properly consume a protein shake, which is made at home, you can gain muscle mass and also achieve a weight loss effect.

Top 10 Homemade Protein Shake Recipes

There are many recipes on how to make a protein shake without leaving home. Experts in the field of sports nutrition have identified the 10 best recipes, which will be given below.

To prepare this drink, you will need:

small peaches – 4 pcs.;
vanilla high protein mixture - 1 tablespoon;
milk with zero mass fraction of fat - 1 glass;
instant oatmeal - 1 cup.

It is very easy to prepare this drink at home. You need to peel the peaches and cut them into slices. If you can’t find fresh fruit, you can replace it with canned fruit in the amount of half a jar. Heat the milk without bringing it to a boil. Mix all products in a blender to obtain a homogeneous mixture. To gain muscle mass, this shake should be consumed before and after training. If the goal is weight loss, then they are also recommended to replace the evening meal. The calorie content of the drink is 306 kcal.

To make a cocktail according to this recipe, take:

banana – 1 pc.;
milk with zero mass fraction of fat – 200 ml;
coconut oil – 1 tablespoon.

A protein shake according to this recipe should be prepared as follows. Heat the milk, but do not boil. After this, mix all the products in a blender to get a thick drink. The calorie content of this cocktail is 461 kcal. Therefore, it is not recommended to use it for weight loss. However, it promotes muscle growth, so it can be consumed before and after training.

To prepare this drink according to this recipe at home, you need to use the following products:

chopped almonds – 0.5 cups;
whey protein with chocolate flavor - 1 serving;
chocolate – 0.5 bars;
milk without fat – 200 ml.

It is recommended to prepare such a protein shake this way. Grate the chocolate on a coarse grater and heat the milk slightly. Next, beat all the products in a blender until the mass becomes homogeneous. The calorie content of the finished product is 457 kcal. Therefore, it should be used before and after workout for muscle growth. It is not recommended to use the cocktail for weight loss, because... it promotes weight gain.

4. Vanilla cocktail.

You can make this protein shake at home using the following products:

casein protein with vanilla flavor – 1 serving;
whey protein with vanilla flavor - 1 serving;
natural yogurt without preservatives and dyes -150 ml;
milk with no fat content – 100 ml.

It is very easy to prepare such a drink at home using this recipe. To do this, you need to heat the milk without bringing it to a boil, and then mix it with other ingredients. After this, all the products need to be placed in a blender and turn on the device for a few minutes until the mass becomes homogeneous. The drink can be used for muscle growth and weight loss. In the second case, it is necessary to replace dinner with it, and also drink it after training. If you need it to gain muscle mass, then you need to consume the cocktail before and after training.

To prepare this drink at home, you will need the following products:

instant cocoa powder – 3 tablespoons;
whey protein with chocolate flavor - 1 serving;
milk with no fat content - 2 cups;
cottage cheese with zero mass fraction of fat - 1/2 cup.

Here's how to prepare this protein shake with your own hands: Heat the milk, but do not boil. After that, pour it into a blender and add the remaining ingredients there. Turn on the device for a few seconds until the entire mass becomes homogeneous. This cocktail is low-calorie. It contains only 275 kcal, therefore, the drink does not contribute to weight gain. Therefore, you can drink it for weight loss. It can also be used for muscle growth. To achieve muscle gain, you need to drink it before and after training.

6. Protein shake.

You can prepare such a cocktail according to this recipe using the following products:

chicken egg whites – 10 pcs.;
water – 3/4 of the proteins;
salt, pepper - to taste.

Warm the water slightly. After that, mix it with the whites, add salt and pepper and put the mixture on gas. Cook it over low heat, stirring continuously until the whites begin to coagulate. After this, filter the drink. This cocktail does not promote weight gain, so you can use it for weight loss. You can also drink it for muscle growth. If you are looking to gain muscle mass, you should drink the drink before and after training.

In this case, you will need the following products:

ice cream – 1/2 cup;
milk with zero mass fraction of fat - 2 cups;
milk powder – 1/2 cup;
chicken protein – 1 pc.

This is how you can make this cocktail at home. Heat the milk and pour into a blender. Add the remaining ingredients to it and beat them thoroughly. Due to its high calorie content, this drink contributes to weight gain, so it is not suitable for weight loss. But you can drink it for muscle growth. To gain muscle mass, it is recommended to use it before and after training.

To prepare this drink, take:

brewer's yeast – 2 teaspoons;
juice of any citrus fruit - 200 ml;
protein powder – 2-3 scoops;
chicken eggs – 2 pcs.

Place all products in a blender and beat them thoroughly. This drink is an excellent option for both weight loss and muscle growth.

You will need the following products:

orange juice – 2 glasses;
powdered milk – 2 tablespoons;
chicken eggs – 2 pcs.;
honey – 1 tablespoon;
gelatin – 1 tablespoon;
banana – 1 pc.

Process all products in a blender until a homogeneous mass is formed. The resulting drink should be consumed to gain muscle mass and lose weight.

To prepare it, take:

cottage cheese – 100 grams;
sour cream – 150 grams;
honey – 2 teaspoons;
chopped chocolate - 3 teaspoons.

Combine all products and place in a blender. Turn it on for a few minutes to thoroughly mix the mixture. The drink should be consumed before and after training to gain muscle mass. You should not drink it to lose weight due to its high calorie content.

Homemade protein drinks are an excellent alternative to store-bought alternatives. With their help you can quickly achieve the desired figure.

For the normal functioning of organs and systems, the body needs protein. The high molecular weight compound is responsible for transport, enzymatic, contractile functions and participates in chemical and biological processes. It consists of “building blocks” - 22 monomeric units known as alpha amino acids, involved in the formation of skeletal muscles and metabolic processes.

When exercising, athletes need them to increase volume, release energy, and prevent. For this purpose, they buy concentrates with an artificially synthesized substance and prepare protein shakes for muscle building using adapted recipes.

In addition to the amino acid complex, the protein shake contains contains: vitamins A and C – 0.3 mg/100 g each and a number of microelements. Among others:

3 mg/100 g magnesium;
calcium;
silver;
sulfur, potassium;
sodium

Flavored drinks are usually offered at fitness centers. However, a homemade protein drink has a natural taste and also contains the necessary nutrients. Per 500 ml serving:

proteins – about 40 g;
carbohydrates 80g;
fat – 30 g.

Energy value – 820-840 kcal/100.

How to make your own protein shake from dry concentrates

For the base, take dairy products (yogurt, low-fat cottage cheese), berries or fruits. They provide the supply of amino acids and trace elements. Honey, syrup and other sweeteners transport carbohydrates. Ingredients for protein shakes can be selected at your discretion or ready-made recipes can be used.

Important Observe the percentage ratio of the components and beat the mass well.

Some use a mixer or blender, others grind the mass with a spoon.

Recipe No. 1

To prepare a protein drink necessary:

2 servings of sports nutrition;
for taste - a handful of berries and a spoonful of honey;
20 ml linseed oil;
half a liter of milk.

If the body does not absorb it, the cocktail recipe is adjusted by adding kefir or yogurt instead. Some people also add Grovo protein. After pasteurization, there are no pathogenic microorganisms dangerous to health left in it.

Recipe #2 from George Zangas

10 g brewer's yeast;
Grovo protein – 70 g
1 standard dose of whey product;
3 ice cubes;
a handful of berries or slices of fruit.

Beat the ingredients until homogeneous.

Recipe No. 3. Homemade drink for muscle growth with rolled oats

500 g muesli;
2 l. yogurt;
160 g soy isolate.

The mass is thoroughly mixed, placed in a container, and the fermented milk component is added. Then pour into 4 glasses and put in the refrigerator. Drink in the morning, afternoon, before and after training.

Protein shake recipes for muscles for men

Recipe No. 4

To make protein yourself, stir a portion of sports nutrition in half a liter of milk;
add puree of 2 bananas and beat.

Recipe No. 5

220 ml of orange juice are combined with 2 tablespoons of cottage cheese and 1 cocoa, half a banana.
Sweetener is added to improve the taste.

Recipe No. 6

To prepare protein at home, 250 grams of curd mass are combined with 2 cups of fermented milk product;
add 2 bananas;
a spoonful of thick jam or 50 ml of syrup.

Recipe No. 7

Alternative option protein shake for gaining muscle mass:

half a liter of fresh milk and 65 g of dry milk;
5 tablespoons of egg powder; 70 g of cheese mass;
Add berries or banana for taste.

Protein drinks for weight gain with peanut butter

Recipe No. 8

Ingredients:

1 banana;
a glass of chopped spinach leaves;
150 g almond milk;
dry concentrate - measured portion;
2 tablespoons each of chia seeds and peanut butter.

Recipe No. 9. Homemade protein "Strawberry"

half a glass of yogurt and milk;
5 g of any whey concentrate;
2 liters of peanut mixture;
a glass of fresh or frozen strawberries.

The products are added in any order and whipped into foam.

Recipes for restoring energy

Recipe No. 10. Option with peach

150 isolate with vanilla;
4 glasses of fruit juice;
100 g peaches from a jar, cut into pieces.

Recipe No. 11. Fruit smoothie

200 ml of diluted isolate;
5 strawberries;
15 blueberries;
half a liter of yogurt;
a couple of fruit ice cubes.

DIY protein shakes made from natural products

Recipe No. 12

Protein shake immediately after workout will restore glycogen reserves:

half a liter of 1% kefir;
180 g curd mass;
2 bananas;
200 ice cream;
100 ml concentrated cocoa drink.

Recipe No. 13

A spoonful of sprouted wheat is combined with flax oil;
230 cottage cheese and beat;
the thick mass is diluted with fermented baked milk.

Recipe No. 14

To prepare natural protein you will need:

Grovo melange – 50 ml;
a couple of tablespoons of powdered milk;
banana;
spoon of gelatin granules;

Recipe No. 15

It is important for athletes to maintain protein intake. You can make a natural drink at home using the following recipe:

50 g grated walnuts;
40 ml syrup;
200 ml yogurt.

Recipe No. 16. Drink from Steve Reeves

3 village eggs;
20 g milk powder;
banana;
12 g gelatin, maple syrup or honey.

Chocolate and vanilla flavored protein shake recipes

Recipe No. 17

25 g whey isolate with cocoa flavor;
300 ml milk;
120 g finely ground almonds;
half a protein bar.

To properly make protein for muscle growth, the liquid ingredients are first whipped and topped with almonds and crumbs.

Protein smoothie for sculpted muscles with cocoa

Recipe No. 18

Components:

a standard spoon of protein concentrate mixed with chocolate;
300 ml milk;
50 g "Nestvik";
about 160 g of cottage cheese.

Cooking method: The liquid is heated, combined with the rest of the products, and beaten at high speed.

Recipe No. 19

As an option: Take a measuring spoon of protein powder and casein with vanilla flavor and dilute with juice or lemonade without asparkam, mix. Take after exercise.

Recipe No. 20: How to make Mocha protein drink at home

a cup of black coffee;
2 l. honey;
chocolate flavored powder.

There is no need to add sweetness.

How to drink

You can prepare a protein shake at home every day. On days you go to the gym, make double portions. The result is about 1 liter of smoothie. Half the norm drink an hour before work, the remaining part take with them and accept

A protein shake is an important element of the sports nutrition system. It restores the strength of athletes after grueling training, promotes muscle growth, and helps fight excess weight.

You can make a complete protein drink at home, with your own hands, using a simple set of products and a blender.

Sports have long become an integral part of the lives of most people. Everyone chooses the volume of loads personally, based on the goals pursued: normalizing health, burning extra pounds, giving the body vigor.

Professional athletes spend almost all their time training, developing their bodies, improving their performance for the sake of new records.

To achieve significant results in sports, it is necessary to follow a number of rules, including the organization of a healthy diet, which implies the consumption of a certain amount of healthy foods.

The benefits and importance of protein shakes

The traditional diet is not sufficient to saturate the body during constant physical activity.

Sports nutrition is designed for those who are intensely involved in sports, are concerned about their appearance, and want to have a flawless body without compromising their health.

The sports nutrition system includes protein (or protein) shakes, which are considered the optimal nutritional product for athletes and people seeking to maintain a healthy lifestyle.

A protein shake is a water-soluble protein extracted from egg whites, whey, and protein-rich plant foods such as soy.

Protein shakes include multivitamins and minerals that replenish the loss of salts, potassium and sodium released through sweat.

Energy cocktails, also called gainers, contain fats and a little sucrose or fructose. Protein drinks are very convenient because they can be consumed even while working out.

Protein-rich foods such as cheeses, meats, and legumes cannot be eaten before training because they are digested slowly.

Situations in which you can’t do without a protein shake:

Long-term training, reaching more than three hours. The product saturates the body with essential nutrients during training without overloading the stomach, reducing fatigue, and reducing the recovery time after strength training.
A long and difficult hiking trip. The cocktail will support the body under conditions of significant physical activity combined with a lack of nutritious food.

In addition to increasing muscle mass, the protein product brings many benefits to the human body:

Strengthens the immune system, helps protect against viruses and infectious diseases.
Protein is an active participant in metabolic processes that controls metabolism; its deficiency can lead to injury during physical activity.
Carries hemoglobin throughout the body, saturating organs with oxygen and beneficial elements.
Renews connective tissues, strengthens muscles, facilitating their regeneration. Muscle pain that occurs due to excess stress and the production of lactic acid is less intense and stops faster.

Rules for reception and preparation

The highlight of the protein shake is its high concentration of protein, which is necessary for muscle rehabilitation. One cup contains about 40 grams of protein, B vitamins, as well as A, PP and C.

The product is perfectly absorbed by the body; its formulation depends on the goals set.

Protein shakes are:

Serum. Their basis is whey - a natural product that is well absorbed by the human body.
Drinks are suitable for active training and promote rapid recovery. They should be consumed several times a day with an interval of 4 hours.
Casein. This cocktail takes a very long time to be absorbed by the body due to the amino acids it contains.
Professional athletes drink it in the evening before bed so that the body is rested and filled with energy overnight. In casein drinks, protein is present in high concentration - up to 80% of the total volume.
Soy. The cocktail is indispensable for those who cannot tolerate milk protein for medical reasons, vegetarians. The quality of plant protein is in no way inferior to animal protein and is absolutely safe.
Egg. Biologically active product with a high protein concentration.

The method of consuming a protein drink depends on its purpose. There are two systems.

1. During intense training, trying to build muscle mass

In an effort to improve results in sports, to have a sculpted, attractive body, you need to take cocktails a few hours before the start of training or right before it, in the morning. The exact time of consumption is affected by the composition of the drink, since different components are not absorbed at the same speed.

2. For weight loss

In this case, the rules for consuming the drink are different. To get rid of excess weight, the daily amount of food should be divided into 5 meals, and some of them should be replaced with a protein shake. The product promotes weight loss due to its minimal calorie content.

Many people, including famous athletes, make their own protein shakes at home from milk, low-fat yogurt, with the addition of berries or fruits, protein powder and special crystallized acids.

In addition to the composition of the cocktail, its correct intake is very important. For example, if you use it before training, during long continuous exercise, or in the morning for muscle growth, the effect will not be long in coming.

Protein shake recipe for gaining muscle mass

A protein drink that is easy to prepare at home promotes intensive muscle growth. To do this, mix the following components thoroughly:

a glass of milk;
4 egg whites (raw or boiled will do);
banana;
100 grams of cottage cheese;
a tablespoon of honey;
a teaspoon of olive oil.

The cocktail contains:

Belkov - 45 g.
Carbohydrates – 55 g.
Zhirov - 13 g.

Protein shake recipes for weight loss

Just one serving a day of a special protein shake, replacing traditional food, helps reduce weight. It is advisable not to limit yourself to one glass of drink, but to drink two or three.

From the video you can learn how to make a protein shake at home.

At home you can make various variations of a tasty and healthy drink that burns kilograms.

Option 1

Stir vigorously:

any berries - 100 g;
low-fat cottage cheese - 150 g;
low-fat kefir - 200 ml;
water - 100 ml.

The product contains:

proteins – 33 g;
carbohydrates - 25 g;
fat – 3 g;
energy value - 280 kcal per 100 g of product.

The drink is not only healthy, but also has a pleasant taste.

Option 2

Grind and mix using a blender:

any nuts - 1 tablespoon;
honey - 1 tablespoon;
egg.

Add a glass of low-fat kefir. The drink is low-calorie, only 60 kcal per 100g of product.

Option 3

Mix products:

A healthy, pleasant-tasting drink is ready.

Champions Protein Shake Recipe

Famous athletes willingly share recipes for their own protein shakes that promote muscle growth and increase endurance.

The easiest protein product to prepare is offered by Arnold Schwarzenegger.

At home, it is enough to intensively mix a couple of glasses of milk, half a glass of milk powder, half a glass of ice cream and an egg in a blender.

A high-calorie cocktail suitable for consumption before intense, exhausting workouts and after them.

Contraindications

Considering that the product is oversaturated with proteins, it is not recommended to consume it:

pregnant women;
nursing mothers;
children and teenagers;
elderly people;
patients with diabetes mellitus at any stage;
people with kidney and excretory organ dysfunction;
in case of individual intolerance to the components of the cocktail.

Before drinking protein shakes, it is advisable to consult a doctor and, if necessary, undergo an examination. Having assessed your health, the specialist will decide whether it is possible to switch to a special diet or not.

A protein shake is an excellent alternative to eating a lot of food, fully saturating your muscles.

It is worth remembering that it will never replace a full-fledged diet, remaining only an assistant.

The cocktail preparation process is shown in detail in the video.

In contact with

Any athlete can make a protein-based cocktail for themselves. To do this you will need desire and the right ingredients. Proper and balanced nutrition is a key point for a person involved in bodybuilding. In order for achievements in this matter to be high enough, your body should receive the required amount of protein every day. Grilled chicken breasts or juicy red meat are the first things that come to mind, but preparing such a dish requires time that you usually never have. And the process of digesting meat itself takes a lot of energy from the body, and such a hearty lunch cannot be combined with a visit to the gym. On the other hand, you can replace meat dishes with an equally effective remedy.

The different varieties of protein powders that come in powder concentrates are a great alternative. With all this, each type has its own specific task: muscle restoration, increasing body weight. Concentrated proteins could hardly boast of good absorption by the digestive organs. They literally forced bodybuilders to make grimaces as if they had a toothache. Nowadays, the modern market provides the opportunity to choose the most varied and palatable proteins. Despite this, the regular procedure for taking such powders, which are diluted in water, gives few positive results. They cannot compare with natural food products. In this article, we give you the opportunity to choose for yourself one of the most popular protein shakes made from natural and fresh products, which would suit you best and which you could prepare at home. Let's first discuss the most favorable time of day for drinking such homemade cocktails - this is undoubtedly the morning!

At this time, the level of glycogen in the liver decreases, since the body has not received any food throughout the night. In principle, the energy that is spent during sleep is insignificant, there is nothing wrong with that. On the other hand, a lack of glycogen, combined with vigorous activity after a person awakens, can activate the release of catabolic hormones that eat away muscles. After waking up, you can drink a protein shake to which you have previously added fructose, which is found in many fruits and in particular in honey. Glucose, compared to fructose, is immediately consumed after entering the muscles, and fructose is processed into glycogen after entering the liver.

Before you go to training, you have a responsibility to fuel your body with nutrients that stimulate muscle growth and help provide energy. To do this, you will need preferably slow-acting proteins (20 grams) and carbohydrates (40 grams). Ordinary dishes will not be effective in this situation. Firstly, training with a full belly is not the best option, and secondly, digesting regular food is a long process. In this case, it is best to use a whey protein shake. Again, opt for fructose when choosing carbohydrates. Fructose gradually releases energy and does not stimulate the release of energy, which we absolutely do not need at the beginning of a workout, since it significantly reduces blood sugar levels and prevents fat burning.

After finishing the workout you need to accomplish two missions - restore glycogen and supply your muscles with more protein. And our protein shakes will help us with this. The best choice would be whey protein (40 grams), but more recently it became known that for a better effect, casein should be added to this protein, which will make muscles grow much better. Fast carbohydrates are also necessary, the minimum dose is 60 grams (buns, chocolates, candies).

A bodybuilder needs to eat every two to three hours, which is not always possible, especially if you are working and not on vacation. But a prepared protein shake,

which contains honey and fruits will easily come to the rescue in this situation. This way you can make the simple procedure of soaking in protein a pleasure. You can use whey protein, casein, or a mixture of both as a basis.

It is imperative to prepare your muscles for the night, as they become exhausted during sleep. There is no need to fill your stomach with regular food, because during sleep it does not digest heavy food. A protein shake will also come to your aid here. Long-lasting casein is the main component of the cocktail. You can take carbohydrates, but only in small portions. During sleep, muscles do not need energy and excess carbohydrates will be processed into fat.

You will naturally spend more time preparing these cocktails than dissolving the powder, but the result is worth the cost.

1. Hot cocoa before bed:

One scoop of chocolate whey protein;
Half a cup of homemade low-fat cheese;
One bag of instant cocoa.
Cooking method:
Heat the milk thoroughly, but do not let it boil. Pour it into a blender and then add the protein, cheese and cocoa. Beat the mixture until smooth.
This shake will contain 0 grams of fiber, 1 gram of fat, 44 grams of protein, 20 grams of carbohydrates, 275 calories.

2. Vanilla protein shake at home, which is taken after training:

One scoop of vanilla flavored casein;
Half a cup of vanilla milk.
Cooking method:
In a separate bowl, mix yogurt and protein until smooth. Pour the milk into a large glass and pour the protein and yogurt mixture into it, then carefully mix with a spoon.
This shake contains 0 grams of fiber, 61 grams of carbohydrates, 1 gram of fat, 48 grams of protein and 443 calories.

3. Cocktail “Peach Flavor”, which is taken in the morning before training:

One scoop of vanilla whey protein;
One packet of oatmeal;
One cup of water;
Half a can of canned peaches without syrup.
Cooking method:
Mix all ingredients in a blender until smooth.
This shake contains 2 grams of fiber, 2 grams of fat, 24 grams of protein and 306 calories.

4. The “Freshness of Orange” cocktail is also taken in the morning before training.

One cup of freshly squeezed orange juice;
Half a cup of vanilla low-fat yogurt;
One scoop of vanilla flavored whey protein.
Cooking method:
Mix all ingredients in a blender.
Ingredients of this cocktail: 2 grams of fiber, 1 gram of fat. 43 grams of carbohydrates, 27 grams of protein and 208 calories.

5. Cocktail “Chocolate with nuts-1”, taken before training.

One cup of skim milk;
Half a crushed candy bar;
Half a cup of grated almonds.
Cooking method:
Mix protein and milk in a blender. After this, sprinkle the chopped chocolate bar and grated almonds on top. It is advisable to eat the cocktail with a spoon.
Composition of this product:
8 grams fiber, 17 grams fat, 39 grams protein, 41 grams carbohydrates and 457 calories.

6. Cocktail “Chocolate with nuts-2”, take after training.

One scoop of vanilla casein;
One cup of lemonade;
One scoop of whey protein.
Cooking method:
Mix all ingredients together with lemonade in a tightly closed container.
Please note that lemonade should not be made with a sweetener (asparkam), but with sugar.
This shake contains 0 grams of fiber, 1 gram of fat, 43 grams of protein, 65 grams of carbohydrates and 445 calories.

7. Mocha cocktail, taken before training in the morning or during the day.

Two tablespoons of honey;
One scoop of chocolate flavored whey protein;
One cup of hot coffee.
Cooking method:
Mix everything in a blender
Ingredients.
Ingredients of this cocktail: 0 grams of fiber, 0 grams of fat. 20 grams of protein, 36 grams of carbohydrates and 215 calories.

8. Banana protein shake, which is taken before training in the afternoon or in the morning.

One cup of skim milk;
One medium banana;
One scoop of chocolate-flavored whey protein;
One tablespoon of nut butter.
Cooking method:
Mix the ingredients thoroughly in a blender.
This shake contains 2 grams of fiber, 16 grams of fat, 37 grams of protein, 46 grams of carbohydrates and 461 calories.

9. Energy cocktail for the press diet

Three quarters of a cup of instant oatmeal, pre-soaked in water;
Two scoops of chocolate-flavored whey protein;
Two tablespoons of low-fat vanilla yogurt;
Two teaspoons of peanut butter.
Cooking method:
Mix all ingredients in a blender.
This shake contains: No. grams of fiber, 4 grams of fat, 12 grams of protein, 29 grams of carbohydrates and 220 calories.

10. Strawberry protein shake

Two scoops of whey protein;
One cup of one percent milk;
One cup frozen strawberries;
Two teaspoons of peanut butter;
Six crushed ice cubes.
Cooking method:
Mix all ingredients in a blender.
The shake contains: 3 grams of fiber, 5 grams of fat, 11 grams of protein, 26 grams of carbohydrates and 186 calories.

11. Orange and banana cocktail

250 milliliters of concentrated frozen orange juice;
Half a cup of vanilla low-fat yogurt;
One medium banana;
Six crushed ice cubes;
Half a cup of one percent milk.
Cooking method:
Mix all ingredients thoroughly in a blender.
This shake contains: 2 grams of fiber, 2 grams of fat, 8 grams of protein, 33 grams of carbohydrates and 171 calories.

12. Cocktail “Berry”

Three-quarters cup soaked oatmeal in skim milk;
Three quarters of a cup of skim milk;
Three-quarters cup of frozen blueberry, strawberry and raspberry mixture;
Two scoops of whey protein;
Three crushed ice cubes.
Cooking method:
Mix all ingredients thoroughly in a blender.
This shake contains: 4 grams of fiber, 1 gram of fat, 7 grams of protein, 27 grams of carbohydrates and 144 calories.

13. Homemade “Summer” protein shake

Two-thirds cup frozen strawberries;
Two scoops of vanilla whey protein;
120 grams low-fat vanilla yogurt;
One medium banana;
Three quarters of a cup of one percent milk;
Half a cup of cantaloupe, cut into small cubes;
Three cubes of crushed ice.
Cooking method:
Mix all ingredients.
This shake contains: 4 grams of fiber, 2 grams of fat, 9 grams of protein, 39 grams of carbohydrates and 199 calories.

You can also use cocktail recipes from famous people who have made a lot of progress in the field of bodybuilding.

14. Protein shake according to Arnold Schwarzenegger's recipe

Half a cup of ice cream;
Two glasses of milk;
Half a cup of nonfat milk powder;
One fresh egg.
Cooking method:
Mix all ingredients until smooth in a blender.

15. Cocktail according to the recipe of George Zangas

Fresh fruits or berries;
300-350 grams of fruit juice or milk;
Three fresh eggs;
Two teaspoons of brewer's yeast;
Two scoops of protein powder;
Four ice cubes.
Cooking method:
First, beat the fruit with juice or milk in a blender, then add all the remaining ingredients and mix them until smooth.

16. Steve Reeves cocktail

Three fresh eggs;
Two tablespoons of powdered milk;
400 grams of freshly squeezed orange juice;
One banana;
One tablespoon of gelatin;
One tablespoon of honey.
Cooking method:
Mix all ingredients in a blender.

17. Cocktail by Valentin Dikul

100 grams of cottage cheese;
Three teaspoons crumbled
chocolate;
Two teaspoons of honey;
150 grams of sour cream.
Cooking method:
Pour sour cream into a blender, then cottage cheese, chocolate and honey. Beat until smooth.
Of course, a cocktail with powder will give more results, but to avoid harm to your health, you should not focus on them.

18. A quick cocktail of champions that can be consumed any time except during a hard workout.

450 grams of yogurt;
7 tablets of sugar substitute (preferably “Sladis”);
A pinch of vanilla sugar;
200 grams of low-fat cottage cheese.
Cooking method:
Pour cottage cheese, yogurt, sugar substitute and vanillin dissolved in water into a blender.
Mix and consume 20 minutes before training.
This shake contains: 8 grams of sucrose, 1.5 grams of fat, 21.3 grams of protein, 17 grams of carbohydrates and 167 calories.

Do not purchase special cocktails from unknown producers and people who sell them from under the counter. Such drugs may contain anabolic steroids and narcotic substances. These dubious drugs can be the beginning of health problems and troubles before competitions with doping control. They can also turn into excess protein in the diet. Uric acid is one of the constituent products of protein metabolism, and if protein is abused, it can cause the development of gout and urolithiasis. Be careful and careful with protein shakes.