Protein shake with oatmeal. How to make a protein shake at home

Recently, all sorts of tips for taking protein shakes have increasingly flashed before my eyes, and there are a lot of recipes for them. And more and more often the question arises: “Why do we need protein shakes? Let's try to figure it out.

Oddly enough, but such cocktails are suitable for both muscle building and weight loss. Taking a protein shake for those who want to increase muscle volume is necessary due to the large amount of the main component - protein, which helps to strengthen muscles. And the same protein is needed for weight loss. It speeds up metabolism, especially this property is noticeable when performing intense fat-burning workouts. I would like to note that such cocktails are very useful for women after 30 years, when muscle tone begins to weaken, especially if they contain.

The amount of required protein taken with shakes varies depending on the person's physical activity.

1. Low body activity(sedentary lifestyle)
   The required amount of protein is 0.86 g per 1 kg of weight
2. Average body activity(regular training, pregnancy, stress, recovery from illness)
   The required amount of protein is 1.4 g per 1 kg of weight
3. High body activity(bodybuilding, powerlifting, hard physical labor)
   The required amount of protein is 2.4 g per 1 kg of weight

Homemade Protein Shake Recipes

For your convenience, the amount of proteins in a particular cocktail is immediately indicated, but since dairy producers are now free to do whatever they want with the products, it is impossible to vouch for the exact amount of protein included in the cottage cheese.

Protein shakes for muscle growth

Protein shake with cocoa (option 1)

Compound:

Curd: 300g;

Milk (skimmed): 200 ml;

Water: 100-200 ml;

Cocoa: 1 tbsp

Mix everything properly (you can use a mixer, blender or a simple whisk). Enjoy your meal.

Cocoa Shake contains:

Protein: 48 g;

Carbohydrates: 26 g;

Energy value: 320 kcal.

Protein shake with cocoa (option 2)

Compound:

Curd: 300 g;

Soy milk: 300 ml;

Cocoa: 2-3 tablespoons;

Walnut: 10 pcs.

Coconut flakes: on the tip of a knife.

Mix thoroughly and drink.

Cocoa Shake contains:

Protein: 62.5 g;

Carbohydrates: 21 g;

Fat: 36.5 g

Energy value: 730 kcal.

Spicy protein shake

Compound:

Curd: 400 g;

Water: 200 ml;

Paprika (yellow, green, red - to choose from or a mixture): 15g.

We beat with a blender. Enjoy your drink 🙂

Paprika Cocktail contains:

Protein: 54 g;

Carbohydrates: 16.5 g;

Energy value: 310 kcal

Strawberry Protein Shake

Compound:

Curd: 200g;

Milk (1.5%): 200 ml;

Strawberries: 100 g

Whisk - delicious and healthy cocktail ready.

Strawberry Cocktail contains:

Protein: 34 g;

Carbohydrates: 26 g;

Fat: 3.8 g

Energy value: 282 kcal.

For those who do not want to bother with cooking, it is better to buy ready-made protein:

Protein shakes for weight loss

Kiwi and honey cocktail

Compound:

Soy milk: 300 ml;

Kefir (1.5%): 200 ml;

Kiwi: 1 piece;

Honey: 1-2 tbsp.

We beat everything with a blender. The cocktail is ready!

Protein shake with kiwi and honey contains:

Protein: 21 g;

Carbohydrates: 17 g;

Fats: 10 g

Energy value: 265 kcal.

Raspberry Protein Shake

Compound:

Milk: 200 ml;

Yogurt (natural, sugar free, 1.5%): 200 ml;

Raspberries (fresh or frozen): 100g

Grind raspberries, mix with milk and yogurt. You can drink 🙂

Raspberry Cocktail contains:

Protein: 17 g;

Carbohydrates: 23.8 g;

Energy value: 224 kcal.

Protein shake with tangerines

Compound:

Soy milk: 400 ml;

Kefir (1.5%): 125 ml;

Tangerines: 2 pcs.;

Flaxseed oil: 1 tsp

We mix everything and enjoy an unusual flavor combination.

Mandarin cocktail contains:

Protein: 21.5 g;

Carbohydrates: 18 g;

Fat: 11.5g

Energy value: 280 kcal.

How to take a protein shake

Not sure when to drink a protein shake? It's very simple: taking a protein shake should take place half an hour before a workout and half an hour after a workout. You need to drink a cocktail slowly, without haste. For those who drink a cocktail without exercising, this is a great option.

Love yourself and your body. When there are such pleasant opportunities to help the body become more beautiful, they need to be used! Effective workout + cocktail and you are on your way to perfection! Good luck.

It is not only a nutritious drink, but also a delicious treat for the body. Also, this type of cocktail is very popular among amateurs, especially among bodybuilders, as it contributes to the rapid build-up of muscle mass, bone growth and body recovery after a workout.

The main components of a protein shake are cottage cheese, milk, eggs. An excellent addition would be berries or fruits rich in various vitamins. However, the drink should be consumed only in the daily diet, since a cocktail drunk at night will not bring any beneficial effect. The best option- drink a cocktail in the morning or before.

How to make a cocktail at home

The main advantage of making a protein shake is the ability to choose natural ingredients. Although it is also possible to make a drink using protein powder. The usefulness of one or another option, everyone determines for himself.

Another very important advantage is saving money, because buying branded protein shakes is not at all a cheap pleasure. An excellent tool for making a cocktail will be a blender. In its absence, you can use a mixer or grater.

Protein Shake Recipes

For those who decide to make a protein shake at home, below is a selection of some recipes. At the same time, do not forget that you can come up with a cocktail recipe yourself. If the drink turns out to be high in calories, it should be warmed up before drinking.

Recipe #1

Dilute 2-3 teaspoons of powdered milk in 0.5 liters of milk, if this ingredient is missing, protein powder can be an excellent substitute. To the resulting mixture, add 100 g of cottage cheese and mix everything thoroughly. The finished mass should be homogeneous in content. At the final stage, you can add berries or syrup.

Recipe #2

Whip one a raw egg and add a little honey to it, about 1 tablespoon. Pour 200 ml of kefir into the resulting mixture and add grated Walnut. You can sweeten the cocktail by adding a small amount of ice cream or syrup.

Recipe #3

Take 0.5 l of baked milk, add 250 g of cottage cheese and a pinch of oat bran to it. The mixture should be thoroughly beaten with a mixer until a homogeneous mass is obtained. Linseed oil in the amount of one teaspoon will serve as the final ingredient.

This article is about homemade protein shake recipes for building muscle mass, using most of the well-known fruits and the simplest products that you can buy in any supermarket.

Ideally, it is worth mixing protein with milk, adding fruit and the protein problem is solved, but what if there is little money, and expensive protein hits the pocket and does not fit into your financial budget.

In this case, there is a list of protein shakes made at home from constantly used products. Include these 10 popular recipes in your diet and your body will be provided with protein for the whole day, your muscles will get enough, and your weight will skyrocket due to pure muscle gain, without excess body fat.

Remember liquid food is digested faster and better , does not cause unnecessary problems when there is no opportunity and free time to work with a spoon and a bowl, ease of use drank and energized for the whole day.

Everything is done with a blender, before grinding and forming a liquid, homogeneous mass:

Protein shake at home: recipe

1. Morning dawn

250 gr. cottage cheese, fat content not more than 5%
- 1st. a spoonful of bran from oatmeal or wheat germ (1-2 mm.)
- 1st. butter spoon
- 250ml. baked milk
- 2h. spoons of sugar

2. Curd joy

200gr. cottage cheese, fat content not more than 5%
- 2 whole eggs
- 4 egg whites
- 1 tbsp. a spoonful of sour cream, fat content no more than 15%
- 50gr. egg powder
- 50gr. honey

3. Cherry boom

100gr. cherry juice
- 100gr. low-fat cottage cheese, fat content maximum 5%
- 4 egg whites
- sugar to taste, it all depends on the sweetness of the cherry juice

4. Mini cocktail

250ml milk
- 1 whole egg
- 2 teaspoons of sugar
- 1/4 tsp vanilla

5. Banana happiness

2 bananas
- 200 ml. milk
- 100gr. low-fat cottage cheese
- 1st. spoon of honey
- 2 tbsp. a spoonful of oatmeal Hercules.

6. Titan Power

100gr. cream or pistachio ice cream
- 100gr. yogurt
- 1 banana
- 250ml. milk
- 2 tbsp. spoons of honey
- 2 tbsp. spoons of oatmeal

7. Cleopatra

500ml milk
- 100 ml. cream (can be replaced with cream ice cream)
- 1 packet of vanilla
- 1/2 teaspoon cinnamon or to taste
- 2 bananas

8. Kefir cocktail

100gr. kefir
- 200gr. cottage cheese
- 100gr. juice
- 1 banana
- 50gr. persimmons

9. Cocktail of Champions

250gr. cottage cheese
- 10 quail eggs
- 50gr. jam or honey
- 100gr. powdered milk
- 500 ml. milk
- 50 gr. dried apricots
- 50gr. raisins
- 1/4 cup peanuts

10 Gladiator

1 st. spoon of honey
- 1 whole egg
- 250ml. kefir
- 1/4 cup walnuts
- 1 banana
- 1/2 kiwi
- ½ cup strawberries

Drink these smoothies between main meals and instead of snacks. This will help to satisfy and avoid the consumption of baked goods and confectionery products that contain high levels of carbohydrates and animal fats in excess.

You can modify the content of the shakes, add your favorite fruits or even vegetables, but when drinking a cocktail before bed, try to keep the foods low in carbohydrates and high in protein. For example, exclude bananas at night, they contain a lot.

Drink homemade protein shakes with pleasure and gain weight correctly, who knows other recipes, comments are always open for you.

See what cocktail iron Arnie drank:

Among novice athletes, the phrase "protein shake" is equated to "mountain of muscles." Many are passionate about choosing the right protein for gaining muscle mass. Demand has also caught up with supply - now there are several dozen protein supplements on the market.

Is it worth it to get involved in home-made and purchased cocktails, what are their benefits or harms? Opinions among both athletes and doctors were divided. But before starting the course of the protein miracle, it is worth studying the basic information about the product.

The composition of the protein shake

The main value of a protein shake is protein. It is an organic molecule required by the human body. It helps build blood vessels, bones, skin, hair, nails and muscles.

If a person eats right, then he gets all the necessary complex useful substances or KBZHU. The abbreviation stands for "calories, proteins, fats, carbohydrates." All athletes or losing weight closely monitor this indicator.

In addition to protein, a protein shake contains fats, carbohydrates, minerals and vitamins. You can call it a conditionally “complex” drink that fills the need for the right substances. Signature cocktails may contain flavors, fat burners, and other chemical compounds.

Protein enters the body with food, so athletes diligently lean on meat, eggs, dairy products, cereals. On the desire to quickly recruit people muscle mass marketers profit by offering ready-made protein shakes.

Is a protein shake powder good for you?

The main problem with this supplement is that it is not tested as medical preparation. And it can negatively affect health, even if performed efficiently. Since 2010, US scientist Wayne Campbell has decided to test several commercial protein samples. In 2015, a group from Brazil conducted a similar study. The results are mixed:

in some samples, the amount of protein is less than stated on the package;

there were residues of mercury, lead, arsenic (which is unacceptable for food products);

anabolics and steroids were found in other samples;

It is still unclear how protein shakes affect the body in the long term. Also, manufacturers do not warn that their additives can be harmful. In pursuit of a healthy lifestyle or muscle building, a person will not go to the doctor first to take tests.

A resonant case is connected with this. Australian bodybuilder Meaghan Hefford died in 2017. She diligently prepared for the competition, introducing more protein into her diet (including in the form of protein shakes).

The cause of death is a urea cycle disorder. This is a genetic disease (and not rare - 1 case in 8500), in which the body cannot break down protein. The case drew public attention to the uncontrolled consumption of protein and supplements in a sports environment.

There are also conscientious manufacturers on the market whose products correspond to those stated on the packaging. Such a powdered protein is no worse than natural and only simplifies the nutrition of an athlete. But trust only trusted brands. Be prepared that you will have to pay a significant amount for a jar of high-quality protein.

Protein shakes vs excess protein in the body

The daily norm for a person is his weight multiplied by 0.8. With a weight of 55 kg, you need only 44 g of protein per day. That's about two eggs for breakfast and some chicken for lunch. Against the backdrop of a passion for healthy eating and sports, doctors note that people consume more protein than they need.

This is due to the improper use of protein shakes. As a rule, they already contain some part of the daily norm. Another person receives from food. Therefore, if you drink a protein shake for weight loss, muscle growth, or for other reasons, you definitely need to adjust your diet.

What is the danger of exceeding the norm:

indigestion;

skin rashes;

mood swings;

weight gain;

kidney and liver problems that cannot process the excess;

hormonal disbalance.

It is important not only to observe the norm of protein, but also to properly compose a diet. Protein products combined with fiber, which helps to remove cleavage products from the body.

How healthy lifestyle and protein are related

Bright jars with protein shakes attract the eye in supermarkets. Supporters take them proper nutrition, as well as people who love dairy products. Vegetarians often buy protein: for them, this is a great way to get protein. In some cases, you can enjoy it without harm to health if you do not play sports:

as an alternative to a snack on the road when there is a shortage of time. Products from the supermarket are more trustworthy than roadside cafes. Satiation from a cocktail is enough for 3-4 hours, it is easy to prepare, it has a good taste.

instead of junk food. Although the food contains sweeteners, flavors, thickeners, it is considered more beneficial. Some drink a cocktail instead of sweets, chocolate bars, ice cream.

with intolerance to products with natural protein. The cocktail helps to replenish the required level. You need to carefully read the composition so as not to purchase a jar of allergen.

Protein shake for gaining muscle mass and losing weight: rules for taking

Before you start consuming an increased amount of protein (in any form), you should consult with your doctor. You may not even suspect that you have contraindications. The fact that the body copes with the daily norm for the average person does not mean that it will process more.

During the examination, pay special attention to the gastrointestinal tract, kidneys and liver. If you know of cases of protein intolerance in your relatives, this is worth checking too. You can take protein in excess of the norm only with regular enhanced training.

How does a protein shake for weight loss work?

Protein enhances the body's energy consumption. With a low amount of carbohydrates and more protein, you can burn an order of magnitude more calories. It is definitely very helpful for weight loss. Also, food with a high content of the component helps to stay full longer, therefore, to eat less.

In combination, a high-protein diet gives a positive trend in weight loss. This property is due to the thermogenicity of the protein. The effect lasts about 2-3 hours after eating. During this period, energy is generated by as much as 100% more.

Given that the cocktail is a drink, it can be taken before and during training. This will not burden the stomach, and will provide the necessary fats, and carbohydrates, and vitamins. It is advised to use a protein shake like this:

with 5 meals a day, replace 2 meals: breakfast and second dinner;

the rest should be balanced: contain protein, slow carbohydrates, fats;

drink cocktails slowly;

physical activity is required - walking, running, swimming pool.

Protein shake for gaining muscle mass: mechanism of action

The effectiveness of protein in training is related to the concept of nitrogen balance. If it is positive, then the body will build a new muscle tissue. If negative, then destroy. The zero indicator does not contribute to any changes.

A lot of nitrogen is produced when protein is broken down. Interesting fact: studies have shown that the body successfully adapts to any conditions. The high- and low-protein diet groups maintained nitrogen equally well under moderate exercise conditions.

Although a low-protein diet is not a positive for muscle gain, it is not necessary to increase the rate to exorbitant levels. It is enough to calculate your rate and increase it a little. The supply of substance works like a fuel tank: it increases the endurance of the body, allowing you to work longer and harder.

Therefore, protein shakes for gaining muscle mass are advised to be consumed in 30 minutes. before training and half an hour after. The body successfully uses fats, carbohydrates (they will simply burn out in the carbohydrate window) and will begin to break down protein that is useful for muscles.

Abuse of protein leads to imbalance. If the protein is not digested, it turns into fat - exactly the opposite effect of what is expected. A long intensive course of protein leads to:

An increase in blood pressure.

Skin reactions (rash, dryness).

Mood swings and aggression upon withdrawal.

It is strictly forbidden to replace all meals with a protein shake or introduce only such foods into the diet! Variants of the eastern execution are known, where a person was fed boiled meat without salt. In a cramped cell, he died in agony a month later.

It would seem, what is the connection between ancient torture and the passion for protein shakes? Two or three servings of the drink contain almost the daily norm of protein. Add there those amino acids that a person receives from food. Against the background of low physical activity and a limited diet (if it does not contain carbohydrates, fiber), a modern version of torture is obtained.

Can't handle excess internal organs. The concentration of urea in the blood increases. It is clear that this happens more slowly. The first alarming symptoms:

constant feeling of thirst, dryness;

acetone breath;

heaviness in the stomach;

stool problems;

lethargy, apathy;

increase in blood pressure.

Resistance to a large amount of protein is also genetically determined. People whose ancestors ate less meat and more vegetables suffer more. Northern peoples may be limited to protein foods for longer.

In the modern world, with the availability of all products, there is no need to artificially impoverish the diet (even for healthy lifestyles). The recommended norm for an adult who does not train is the weight multiplied by a factor of 0.8. With intensive training, the norm can grow up to 2-3 g per 1 kg.

Protein shake recipes from available ingredients

To make a protein shake at home, you will need a blender or shaker. All components are mixed until a homogeneous mass. Such a drink should not be stored for more than 10 hours, heated or frozen.

Remember that the calorie content of the cocktail is very high: an average of 500 calories. The daily requirement of an adult is 2400/2800 (women/men). Those. one portion of the drink replaces 1 meal.

Protein shake at home consists of:

bases. This is fatty milk from 1 to 3.2%, cottage cheese, eggs (proteins).

Carbohydrates and fats. Fruits, sweeteners; nuts, vegetable oil.

Consider simple recipes protein shakes to understand the proportions.

No. 1. 350 ml of milk, 1 protein, 1 banana, 100 g of cottage cheese, a tablespoon of honey.

No. 2. 250 ml of milk, 200 ml of yogurt, 1 banana, 2 tablespoons of honey, 40 g of hercules porridge, a scoop of ice cream (about 40-50 g). This shake has 500 calories per 100 grams, 40 grams of protein, 8 grams of fat, and 50 grams of carbs.

Number 3. 500 ml of milk, 2 bananas, 200 g of cottage cheese, nuts (to taste): walnuts, almonds, peanuts and 2 tablespoons of honey.

№4. Protein-carbohydrate shake: 300 g of cottage cheese, about 200 ml of yogurt, 100 ml of water, a tablespoon of cocoa powder, 1 banana, honey or jam to taste.

No. 5. Saturated drink: 200 ml of water, 20 g of powdered milk, a tablespoon of sour cream, 2 tablespoons of cottage cheese, lemon juice. Calories are added with flax seeds (a teaspoon), olive oil, protein of 1 or 2 eggs.

The protein base plays the main role in the composition. Jam, honey, nuts act as sweeteners and a source of vitamins and fat. If you don't like sweets, replace them with fruit puree or fresh fruit pulp.

Protein Powders Review - How to Pick a Reliable Ready Blend

Making a protein shake at home is always difficult. Therefore, many choose mixtures that are diluted with water. Several useful tips:

The low price is a reason to be wary.

Study the reputation of the company, pay attention to the packaging. A translation into your language is required, even better - the availability of certificates at the point of sale. Nameless jars are not the best idea.

If possible, find an official dealer or representatives if you have chosen a foreign brand.

The most popular manufacturers today: Optimum Nutrition, MuscleTech, BSN, Syntrax, Gaspari Nutrition, Weider. These companies test products in laboratories and have not been seen to manipulate the composition.

The protein in such shakes is in the form of whey protein isolate, concentrate, casein protein and in the form of a complex mixture (slowly and quickly digestible proteins). This affects cost and efficiency.

Whey Protein

The so-called "fast protein". It is almost instantly absorbed in the body, indicated for daily use (in individual doses). Whey protein spurs anabolism, promotes rapid recovery after exercise.

Complex additives

Casein proteins

The most digestible proteins, perfectly feed the growing mass. Recommended for athletes who achieve phenomenal musculature. It is consumed at night when metabolic processes are accelerated, sometimes even in the middle of the night to prevent muscle burning.

For a starting set of muscles or weight loss, it is worth stopping at the simplest protein shakes. In any case, it is necessary to take into account the recommendations of doctors and the coach. It will help you choose the optimal load regimen, plan meals.

Also, the amount and type of protein consumed depends on the phase of training, the load regimen. During muscle building and drying, you need different types protein. The need for protein shakes is different for athletes and bodybuilders: what is good for muscle growth is bad for a runner.

If you don't want to get rid of excess weight, do not go to the gym and do not have nutritional problems (get the protein norm), do not use protein shakes on the same level as athletes.

To acquire muscles is a dream not only of sports men, but also of some girls. But often only physical. exercises do not give the full desired result. You also need to connect special sports nutrition to physical activity.

One problem - this pleasure is not cheap. And besides, girls are often afraid of such food, doubt the composition of such mixtures - all of a sudden, such food will harm the body. In this case, simple homemade recipes for sports cocktails will come in handy. Their composition is known, and no one questions it, and the effect is exactly the same as that of those bought in specialized outlets.

DIY protein shake

A protein shake is the first thing that comes to mind when you hear “sports nutrition”. A protein shake consists of proteins and carbohydrates, of carbohydrates and proteins. Protein builds muscle mass. Carbohydrates provide energy. Both the first and second can be obtained from various products that the athlete consumes either before training or after, or you can mix them into one cocktail. It is pleasant to drink, and it is better absorbed.

homemade protein shake recipe

A similar cocktail at home can be made from cottage cheese. We take 150 grams of cottage cheese(or can be replaced with eggs) and 1 cup low fat milk. To add sweetness and taste, you can take cocoa, nuts or fruit- at your discretion - 50 grams, and mix it all in a blender.

Voila! We got a protein shake, thick and delicious. It should be taken half an hour after a workout. It will stimulate your body to quickly restore muscle fibers worn out by training.

DIY fat burning cocktails

Simultaneously with building muscle mass, the athlete must start another process in his body - burning excess fat. To convert fat into muscle mass. Fat burning cocktails will help us with this. And it is also quite possible to cook them at home from the products at hand.

Fat burning cocktail at home: recipe number 1

The first recipe is for 2 liters of water. The composition of this cocktail:

• cucumber- 1 piece,
• lemon- 1 piece,
• ginger- 1 teaspoon,
• mint leaves- 12 pieces.

Shred everything. Leave the mixture to infuse at 5°C for 12 hours. The resulting drink should be drunk a day, half a glass at a time - 15 minutes before each meal.

Fat-burning cocktail at home: recipe number 2

In this recipe, the main component is kefir, low-fat.

• Take 1 glass kefir,
• add a pinch of crushed red pepper,
• half a teaspoon cinnamon
• and half a teaspoon ginger.

Little secret

Also, in order to lose weight, gain muscle mass and generally bring yourself into the shape of a person, you need to eat:

• grapefruit,
• apples,
• nuts,
• green tea (no sugar!)
• clean non-carbonated water in large quantities.

And do not forget - these cocktails (as, indeed, purchased sports cocktails) help only if the right diet is followed. Everything should be excluded from your diet. harmful products such as fatty and fried foods. It's better to cook in pairs.

DIY Gainer

AT sports nutrition there are a lot of options for special cocktails or even dishes, all of them are needed in order to increase the effect of physical training.

Proteins and carbohydrates mixed into one is called a gainer. Gainer replaces 1 meal.

Cocktail-gainer at home: recipe number 1

• 100 grams buckwheat,
• 100 grams low-fat cottage cheese,
• 2 glasses low fat milk,
• nuts, fruit.

Boil buckwheat, and then mix everything together and grind into one mass.

Cocktail-gainer at home: recipe number 2

• 3 glasses low fat milk,
• 2 banana,
• 2 tablespoons nuts,
• 200 grams low-fat cottage cheese,
• 2 tablespoons jam,
• fruit.

DIY energy cocktail

When you feel a breakdown and you are too lazy to train, an energy cocktail will help you get back into shape. However, it is not recommended to drink it regularly - addiction can occur, because in large quantities it can affect nervous system. But from time to time, in order to keep yourself in good shape, an energy cocktail is simply necessary.

Energy shake recipe at home

To prepare an energy cocktail at home, you will need 3 black tea bags and 1 gram of ascorbic acid. It is necessary to dilute these 2 ingredients in half a liter of hot boiled water. First, tea is infused separately for 10 minutes in a glass, then it is drained into cooled water, after which ascorbic acid is bred there.

Do-it-yourself isotonic cocktails

During physical activity a person usually sweats profusely, through sweat we lose a lot of fluid and useful salts, and in order to replenish them all, we must drink isotonic cocktails - they contain all the necessary carbohydrates and trace elements.

Isotonic cocktail at home: recipe number 1

Based on 3 liters of boiled water - dilute ½ cup of sugar, 2 tablespoons of glucose powder, 1 teaspoon of soda, 10 milliliters of potassium chloride 4% and 1.5 milliliters of magnesia 25% in water.

Isotonic cocktail at home: recipe number 2

Calculation - 1 liter of water. Add 2 tablespoons of honey, a pinch of salt, juice of 3 oranges to the water, cook ginger root separately for 3 minutes, rub and add to the mixture.

Isotonic cocktail at home: recipe number 3

In ½ liter of water, add 3 tablespoons of sugar, 150 grams of crushed cranberries and 1 teaspoon of salt.

It is necessary to take isotonic cocktails during the day or 1 glass 30 minutes before training.

There are many more recipes for various cocktails in sports nutrition, anyone can choose according to their taste and for the money. The correct use of such cocktails will provide you with the perfect added effect to sports training, help build muscle and get rid of extra pounds.