How to make a protein shake at home. How to make a protein shake at home

Protein shakes are an essential part of the diet for those who are losing weight, building muscle mass, or simply keeping the body in good shape.

Such drinks are the main , which is the main building material of our body.

It is clear that the easiest way to get protein is by eating an impressive piece. chicken fillet. But, firstly, the meat is digested for a long time and is difficult to combine with .

Secondly, what about those who refused animal protein?

Replace with proper protein drinks. And to be sure of their quality, there is no need to buy ready-made mixtures.

In this article, we have collected recipes for protein shakes at home. and weight loss.


Protein shake at home - the main components

We need protein during active training to cover energy costs and ensure gains. muscle mass.

Eating twice as much, albeit protein food, we will cause only a calorie surplus.

Our task is to lose weight and / or build muscle and .

Protein shakes are low-calorie concentrates of protein, a reasonable amount of fat and carbohydrates, which can be prepared from the most affordable products.


Protein shakes you can make yourself

5+ Protein Shake Foods:

  1. Milk, kefir and other dairy products- the basis for the drink. Choose foods with a medium fat content, without the addition of dyes and sweeteners.
  2. Soy milk, almond milk- Suitable for those who suffer from lactose intolerance.
  3. Cottage cheese- low and medium fat will fit into the sports menu as a base for mass-gathering cocktails.
  4. Honey, jam, syrup in a small amount- acts as a natural sweetener and a source of fast carbohydrates.
  5. Fresh and frozen berries- irreplaceable storehouses of vitamins, micro and macro elements plus natural flavor enhancers.
  6. Bananas- they will add calories due to the carbohydrate base, quickly saturate the body with potassium, which is important for muscle contraction.
  7. Cereals- a source of slow carbohydrates with a calorie content of only 88 units per 100 g in dry form.
  8. Ready-made whey protein, casein, or a mixture- help to quickly restore glycogen and supply your muscles with plenty of protein. Ideal as a base for such drinks.
  9. Small amounts of nuts and dried fruits- accelerate the recovery process, contain unsaturated fatty acid omega 3 and omega 9.

Tip: You can add extra sweetness to the drink with the help of a natural sweetener - stevia.


Understanding when and how to drink such drinks for weight loss and weight gain

How to drink protein shakes for weight gain and weight loss

For gaining muscle mass:

  1. Immediately after waking up, a shake containing 25-30 g of protein will suffice.
  2. Between meals, to stimulate metabolism, the drink should contain 30-35 g of protein.
  3. After training, the recovery process will start 30 g
  4. Before bed, a drink containing 50 g of long-acting protein is suitable, which will protect muscles from catabolism during the night

For weight loss:

  1. Replace with a 25g protein shake for breakfast
  2. 30 g of the main building material will help to recover and gain strength after a workout.
  3. In order not to sort out with calories, replace dinner with a cocktail based on low-fat cottage cheese

Tip: It is best to eat as the last meal of the day, because calcium from it is ideally absorbed at night.


Single serving should not exceed 300 ml

Protein shake at home for muscle growth - 7+ recipes

If your task is not only to lose weight, but also , in addition to protein, cocktails should contain a sufficient amount of slow carbohydrates like oatmeal and a small amount of fast carbohydrates - honey, nuts, dried fruits, jams.

You can also add some healthy fats to the drink - for example, 1 tbsp. l. olive or .

Recipe number 1 with raspberries

You will need:

  1. 340 ml milk
  2. 200 g low-fat cottage cheese
  3. 50 g fresh or frozen raspberries
  4. Sweetener to taste

Mix all ingredients in a blender. At the exit you will receive 50 g of protein, which will ensure a uniform supply into the blood within 6 hours. Good choice for dinner.

Recipe number 2 with banana

You will need:

  1. 0.5 l milk
  2. 2 small bananas
  3. 30 g any nuts
  4. 200 g cottage cheese
  5. 3 art. l. honey

with banana

Blend all ingredients in a blender for 2 minutes. They are enough for 2 full servings of a protein shake for muscle growth during active physical exertion at home.

Recipe number 3 with ice cream

This muscle-building drink is drunk by bodybuilding guru Arnold Schwarzenegger.

To prepare it you will need:

  1. 300 ml milk
  2. 3 tsp powdered milk
  3. 100 g ice cream
  4. 1 egg

Beat with a mixer or blender and drink an hour before training.

Recipe number 4 with coffee

You will need:

  1. 2 tbsp. l. honey
  2. 1 scoop whey protein
  3. 1 cup of hot coffee

You can add some nuts to this cocktail

Shake in a blender, drink before training. At the exit, the drink contains 20 g of protein, 36 carbohydrates and just over 200 calories.

Recipe #5 by George Zangas

Another famous athlete of the twentieth century prepared a cocktail of the following ingredients:

  1. 300 g fruit juice or milk
  2. 3 fresh eggs
  3. 2 tsp brewer's yeast
  4. 2 scoops of finished protein

Combine all ingredients in the traditional way. Drink for an hour .

Recipe number 6 fast

You will need:

  1. 400 g low-fat yogurt
  2. A pinch of vanilla sugar
  3. 200 g cottage cheese
  4. Sweetener to taste

Taste can be varied with berries

Blend all ingredients in a blender. Drink at any time except for a hard workout.

Recipe number 7 with oatmeal

You will need:

  1. A glass of milk
  2. 1 banana
  3. 2 tbsp. l. yogurt
  4. 20 g honey
  5. 2 tbsp. l. oatmeal

You already know the cooking technology. The taste can also be varied with a small amount of fresh or frozen fruits and berries.

Recipe number 8 nutritious

You will need:

  1. A glass of baked milk
  2. 250 g cottage cheese
  3. 1 st. l wheat germ
  4. 1 st. l. linseed oil

With cottage cheese

Shake everything, divide into 2 portions.

Tip: a single serving of a cocktail should not exceed 300 ml. The body simply will not be able to fully assimilate a larger volume.

Recipe number 9 with Jerusalem artichoke

You will need:

  1. 2 grated Jerusalem artichoke tubers
  2. Half glass of apple juice
  3. 2 tbsp. l. walnuts
  4. 1 st. l. brewer's yeast

How to make a protein shake at home for weight loss - 7+ recipes

Effective weight loss is possible only if you follow the rules .

This means your protein cocktail should contain a maximum of proteins, a minimum of carbohydrates and fats.

Recipe number 1 with berries

You will need:

  1. 400 ml water
  2. 300 g low-fat cottage cheese
  3. 100 g blueberries or blueberries
  4. Sweetener to taste

With blueberries

Combine all components in a blender. At the output, you will get about 40 g of protein, and fresh berries and cottage cheese will provide the drink with a pleasant creamy aftertaste. The cocktail is ideal instead of the first or last meal.

Recipe number 2 with cottage cheese

You will need:

  1. 300 g low-fat cottage cheese
  2. A glass of milk
  3. A glass of any berries
  4. Cocoa on request

As in previous recipes, we combine all the ingredients in a blender, divide into 2 meals.

Recipe number 3 with kiwi

You will need:

  1. A glass of milk
  2. A glass of kefir
  3. 1 kiwi
  4. 1 st. l. kefir

With kiwi and kefir

Peel the kiwi, finely chop. We send the ingredients to a mixer or blender. We divide the cocktail into two doses in the morning and evening.

Tip: for the stomach to absorb the drink as efficiently as possible, it should not be cold. The optimum temperature is 37 degrees.

Recipe number 4 orange-banana

You will need:

  1. 1 glass of orange juice
  2. 1 banana
  3. Half a glass of low-fat yogurt
  4. Half a glass of skim milk
  5. 5 ice cubes

Such a protein shake will perfectly fit into the sports menu of those who , because it contains only 170 calories.

Recipe number 5 green

You will need:

  1. 300 ml kefir
  2. 100 g low-fat cottage cheese
  3. 1 cucumber
  4. A few sprigs of parsley and dill

Green

Before whipping, if desired, peel the cucumber, finely chop the greens. Drink instead of dinner.

Recipe number 6 fat burning

You will need:

  1. 350 ml milk
  2. 1 cup yogurt
  3. 1 st. l. flax seed
  4. Half a glass of strawberries

Beat, divide by 2 times.

Recipe number 7 energy

You will need:

  1. 200 ml kefir
  2. 100 g cottage cheese
  3. 1 banana or persimmon
  4. 100 g fruit juice

Energy

Drink as the first meal of the day or before an intense workout to saturate the body with enough energy.

Tip: an indispensable ingredient for protein shakes are .

How to make an explosive protein shake at home, you will learn from this video:

Protein is an essential nutrient for people who want to lose weight and “build” the body of their dreams. The body spends more energy on its absorption than on the processing of carbohydrates. At the same time, the protein saturates for a long time, quickly suppresses the feeling of hunger. Now protein shakes for drying and weight loss are being actively advertised. The price of quality drinks is rather big, but they can be easily prepared by yourself. They will be not only cheaper, but also tastier than store-bought ones.

Content:

Mechanism of action and benefits of protein drinks

Protein is an essential element for building muscle tissue. There are many unbalanced diets in which it does not enter the body enough. As a result, along with the first lost kilograms, it is the muscles that burn out and leave, the hated fat remains. This should not be allowed, you can add light protein foods to the diet: chicken, dairy drinks, lean fish. But there is not always time to cook them, over time, the taste of monotonous (and healthy) food is frankly annoying. This is where protein drinks come in handy.

Benefits of cocktails:

  • give the body protein
  • satisfy hunger well and for a long time;
  • easy and quick to prepare;
  • give strength and energy;
  • have different tastes.

Another huge plus is the low calorie content. A protein shake for weight loss in terms of energy value will be much less than a full-fledged lunch or dinner, but it will saturate just as well.

Types of finished proteins

There are many types of protein powder for shakes. It is tasteless or already with additives. In any case, the product is prepared according to the instructions on the package. You can also notice the difference in price. Sometimes it reaches several thousand rubles. The cost depends on the base product, the concentration of amino acids, the manufacturer.

Main types:

  1. Soy. Cheap protein, contains 50% amino acids, intended for vegetarians, allergy sufferers.
  2. Serum isolate. stands out high content amino acids (up to 90%), high-quality cleaning.
  3. Whey hydrolyzate. Expensive, has a slight bitterness, but contains up to 98% amino acids.
  4. Serum. Contains 60% amino acids, neutral taste, falls into the middle price category.
  5. Casein. It contains 60% amino acids and is characterized by slow activity.

How and when to drink cocktails

Often protein drinks replace breakfast. In this case, they are supplemented with grain bread, walnuts, fruits or berries, herbs. A good portion of protein will saturate until lunch, give strength and energy. It is advisable to use it two hours before training or one hour after it.

Protein shakes can be consumed instead of lunch or dinner. But no need to overdo it. Wholesome food must be ingested. healthy person You need 2 g of protein per 1 kg of body weight. Calculating the rate is easy. An excess of cocktails will only harm, increase the load on the kidneys, and provoke a deficiency of other important substances.

Advice! You need to drink protein shakes slowly, through a straw, this will contribute to better absorption of protein, and the feeling of satiety comes only 15 minutes after eating.

Protein Shake Powder Recipes

For the preparation of drinks, powdered soy, whey or casein proteins are used. They can be without flavorings and flavorings or already contain something. For breeding, low-fat milk or drinking water is used, mineral water, juices, coffee. Additionally, you will need a mixer or blender. They will prevent the appearance of lumps, the mass will be homogeneous, light and tender.

Cocktail with yogurt and fruit

Compound:
Protein powder - 2 tbsp. l.
Natural yogurt - 140 ml
Fruits - 100 g

Application:
You can take any fruit, except bananas. Rinse, cut into pieces, put in a blender, add yogurt, add protein powder. Beat for 2 minutes until smooth. If the fruit is not very juicy or the yogurt is too thick, you can add a small amount of purified water.

Chocolate protein shake

Compound:
Skimmed milk - 300 ml
Powder - 2 tbsp. l.
Cocoa without sugar - 1.5-2 tbsp. l.

Application:
Combine protein powder with cocoa, stir so that no lumps form. Introduce cool milk in small portions, continuing to stir. Lower the blender, beat the chocolate smoothie for two minutes.

Slimming cocktail with mocha flavor

Compound:
Boiled coffee - 1 cup
Honey - 1 tbsp. l.
Chocolate flavored whey protein - 1 tbsp. l.
Milk - 100 ml

Application:
Add fresh honey and chocolate flavored whey protein powder to the milk. But you can use a neutral product. Beat a minute. Combine with brewed coffee. Stir the slimming drink so that the flavors combine.

Cocktail for weight loss "Strawberry in chocolate"

Compound:
Skimmed milk - 260 ml
Protein powder - 2 tbsp. l.
Strawberries - 100 g
Cocoa - 1 tbsp. l.

Application:
Rinse strawberries, dry, remove leaves with sprigs, pour into a blender or other dish convenient for grinding. Blend into a puree. Pour in the cocktail powder mixed with cocoa, then dilute the mixture with milk. Stir until smooth for 2-3 minutes.

Video: Making protein shakes at home

Homemade Protein Shake Recipes

In the preparation of protein shakes for weight loss, only natural protein products are used: milk, kefir, cottage cheese, raw eggs. Of course, such drinks contain less protein, but they are much cheaper. They are tasty and nutritious, give energy, are great for satisfying hunger, losing weight. Also, for cooking, you will need a blender, dishes that are convenient for whipping the drink, and a knife.

Important! Since the eggs are used raw, it is very important to pay attention to their quality. Be sure to wash the shell with soap before cooking, salmonellosis pathogens may be present on it.

Pineapple slimming smoothie with eggs

Compound:
Fresh or canned pineapple - 3 slices
Fresh egg white - 2 pcs.
Yolk - 1 pc.
Water - 150 ml
Walnut - 1 pc.

Application:
Place the pineapple, egg whites and one yolk cut into pieces in a blender, add water, beat the mass until smooth. Pour the drink into a glass, add one chopped walnut. Stir, drink protein shake immediately after preparation.

Banana protein shake with milk

Compound:
Milk - 500 ml
Bananas - 300 g
Nuts - 30 g
Honey - 3 tbsp. l.
Curd - 100 g

Application:
Combine honey, cottage cheese, add bananas broken into pieces, any nuts to your taste. Grind the mass into a homogeneous puree. If the cottage cheese is liquid, you can take 200 g. Dilute the cocktail with whole milk of arbitrary fat content, beat for another minute.

Strawberry smoothie for weight loss with cottage cheese

Compound:
Strawberries fresh or frozen - 150 g
Milk - 250 g
Curd - 150 g
Honey to taste

Application:
Combine washed, peeled strawberries with cottage cheese, add honey to taste, grind with a blender to obtain a homogeneous puree. Pour in milk. Beat a minute.

Protein shake with protein and orange juice

Compound:
Sour cream 10% - 200 g
Egg white - 1 pc.
Orange juice - 160 ml
Honey - 1 tbsp. l.
Lemon - 0.5 pcs.

Application:
Put sour cream, honey into the blender bowl, add raw egg white, squeeze the juice from one half of the lemon. Mix with a blender until smooth. Dilute the cocktail with fresh orange juice. Pour the drink into a glass. To taste, add chopped nuts or a mint leaf.

Spicy slimming cocktail with ginger and cinnamon

Compound:
Kefir or natural yogurt - 250 ml
Fresh ginger - 5 g
Dry cinnamon - 0.3 tsp
Dry red paprika - 0.3 tsp.

Application:
Peel the ginger root, cut off the right amount, chop with a knife, pour into a blender. Add sweet paprika and cinnamon. You can prepare this cocktail in a spicy version with the addition of ground red pepper, which has a fat-burning effect. Pour kefir or natural yogurt, beat for 2 minutes. Drink chilled, for weight loss this cocktail is useful to use at night.

Protein shake with ice cream

Compound:
Whole milk - 300 ml
Cream ice cream - 100 g
Powdered milk - 3 tsp.
Egg - 1 pc.

Application:
Shake the egg until smooth, add both types of milk. Whisk together for about three minutes. Add ice cream. If desired, sweeten the drink with honey, for flavor, you can add a little vanillin. Stir again, just a few seconds, pour into a glass, use immediately.

Contraindications

Protein powders contain a large portion of protein, you can not use it in excess of the norm indicated in the instructions. It is forbidden to take drinks during the period breastfeeding, as well as during pregnancy, when the load on the kidneys is increased. You can not use protein products for weight loss in childhood and old age.

Main contraindications:

Do not forget about individual intolerance. Foods with increased allergenicity are often used as additional ingredients: honey, eggs, chocolate, coffee, citrus fruits, strawberries and other berries, fruits.

Video: Protein drink with cottage cheese for weight loss


Protein shakes at home- an important component of the nutrition of athletes and those who are engaged in improving their forms and bodies. You don't have to use store-bought protein sachets to cook them. Such delicious drinks can be quickly and inexpensively done at home.

The benefits of protein shakes

Before use, it is better to consider all the benefits of drinking protein shakes.

  • It is of particular benefit to the body of athletes. They help to quickly acquire the necessary forms, strength and energy. An important condition is the regular use of drinks, eat only healthy food and do not miss classes.
  • Has a pleasant taste and aroma, rich in egg, milk, vegetable protein. The composition also includes vitamins, minerals, fiber. They contain few proteins and carbohydrates. Benefits only if consumed in moderation.
  • Saturates the body with protein which serves as an important cellular building material. For athletes or those who care about their health, it can serve as an additional source of vitamins. With this use of cocktails, consultation with professionals is required.
  • Protein is an indispensable component in metabolic processes in the body, helps to strengthen muscle and bone mass, normalizes weight.
  • Positive effect on blood quality and strengthening immunity.
  • Normalizes hormonal balance, has a positive effect on brain activity.

Cooking rules

For those who prefer homemade protein shakes, it is important to know and follow the rules for their preparation and use:

When to take?

Rational use of protein at home is the key to achieving the goal.

  • A protein shake is simply an indispensable drink in the morning, when the muscles are weakened and relaxed. You can add fructose to your morning drink.
  • Consume one hour before workout will serve as a source of restoration of energy and vigor. Helps to restore muscles after training. It is important to stick to this particular period of time.
  • After workout will help to satisfy the feeling of hunger.

At a later time, protein shakes are not advisable. But, if there is no way out, then it is better to give preference to casein protein, which is not so quickly absorbed.

Who to take?

Protein can be taken by everyone: both men and women. Except in cases of contraindications. It is especially indispensable for sports people who pay attention to losing weight, drying the body, and adhere to special training schemes.

Depending on the purpose of use, cocktails are selected according to their composition. Making cocktails yourself, a girl or a guy, will not be difficult.

Protein cocktail

For the night

Despite many prejudices, experts say that taking protein shakes late (at night) is not harmful to health. Moreover, it serves as food for the muscles, which continue to grow and recover at night.

For overnight nutrition, slow supplements in the form of soy, complex and casein shakes are ideal. They give a feeling of fullness and help cleanse the digestive tract.

After workout

About the benefits of a cocktail after effective training or physical activity no need to argue. In this case, the cocktail should have ingredients that allow you to quickly replenish glycogen stores, heal muscle microtraumas and restore strength.

Thus, the mandatory components for such drinks are carbohydrates, amino acids, electrolytes.

As additives when cooking at home, you can use honey, lemon, peanut butter, cottage cheese, banana, oatmeal, nuts, cinnamon. The most commonly used vanilla or chocolate protein, glucose tablets.

Before workout

Before training (1-2 hours before), it is recommended to consume protein or carbohydrate food, which will provide the body with such necessary energy and will nourish the muscles during training.

Whey protein drink worth 30 minutes. The assimilation of trace elements will accelerate and improve if you follow a normal drinking regimen.

After waking up

During sleep, the body does not receive food and uses additional sources of energy. So that such a process does not negatively affect the body and avoid the destruction of muscle tissue, it is important to replenish energy reserves in a timely manner.

For athletes or those who are trying to normalize their weight or muscle mass, a fast protein is ideal: whey protein or protein hydrolyzate.

Recipes at home

Muscle Protein Shake

Recipe:

  • Place all ingredients in a blender bowl.
  • It is allowed to change some ingredients from time to time.

Ingredients for the second recipe:

  • 220 ml of kefir;
  • 55 g of powdered milk;
  • Add sugar or jam to taste.

Recipe:

  • Everything is thoroughly whipped in a blender.
  • Sugar and jam this recipe will play the role of a source of energy.

Protein shake for growth

The cocktail is especially useful for the female body.

Ingredients:


Recipe:

  • The contents are whipped in a blender.
  • The recipe will not only serve as a drink for growth, but also help produce the necessary hormones.

Protein shake for mass gain

The main components for gaining muscle mass are: water, milk or low-fat kefir, juices.

You can also add egg white, cottage cheese, egg powder, fruits and berries of various preparations, honey. Cocoa, coffee, vanillin are used as additives.

Ingredients for the first recipe:


Recipe:

  • Blend everything in a blender.

Ingredients for the second recipe:

  • 200 ml of milk;
  • 4-5 walnut halves;
  • 5 tablespoons fat-free cottage cheese;
  • add a little spinach, dill if desired.

Recipe:

  • Place all ingredients in a blender.
  • Turn into a uniform mass.
  • It is allowed to change some ingredients.

Protein shake for weight loss

Ingredients for 1 recipe:


Recipe:

  • Place all products in a blender.
  • Turn into a uniform mass.

Ingredients for 2 recipes:

  • 220 ml of milk;
  • 120 g of cottage cheese;
  • 1 banana;
  • 3.5 liters of cereal;
  • it is allowed to add 1.5 l of honey;
  • Milk and cottage cheese should be low fat.

Recipe:

Ingredients:


Recipe:

  • Blend all ingredients with a blender.

Natural protein shake

There are dozens of recipes for natural protein shakes. From them you can choose a drink to taste or according to the content of the ingredients.

Ingredients:

Recipe:

  • Mix yogurt with quail eggs in a blender.
  • Then add orange juice.
  • Stir the mixture thoroughly.

Banana protein shake

Ingredients:

  • 0.5 l of milk;
  • 1.5 small bananas;
  • 150 ml fresh cream or ice cream;
  • cinnamon and vanilla optional

Recipe:

  • Whisk all ingredients.

Dry protein shake

Ingredients:


Recipe:

  • Whisk milk with cottage cheese.
  • Then add honey and strawberries.
  • Mix everything thoroughly.

Protein shake for swimmers

Swimmers must adhere to a certain diet, since this sport is considered the most energy-intensive.

Ingredients:


Recipe:

  • Whisk cottage cheese with milk in a blender.
  • Add egg whites and syrup.
  • To mix everything.
  • You can also add any fruits, nuts and protein powder.

Protein shake with chocolate

Ingredients:

Recipe:

  • Blend cocoa and curd in a blender.
  • Add honey and milk.
  • To mix everything.

Protein shake with peach

Ingredients:


Recipe:

  • Whip protein and milk with a blender.
  • Add oatmeal and peaches.
  • Mix everything thoroughly.

Protein shake with orange

The cocktail should be of a homogeneous consistency. It is advisable to drink a drink at room temperature.

Ingredients:


Recipe:

  • Mix yogurt with orange.
  • Next, add pasta and oatmeal.
  • Blend everything with a blender.

Protein shake with berries

Ingredients:

  • a glass of milk;
  • 200 g low-fat cottage cheese;
  • bag of oatmeal fast food(you can add buckwheat);
  • any seedless berries.

Recipe:

  • Beat milk, cottage cheese and oatmeal with a blender.
  • Add berries.
  • Mix.

Contraindications

Protein shakes, prepared at home from natural products, have practically no contraindications and do not harm the body.

But drinks prepared using protein preparations should be consumed with caution, given some special factors:

  • moderation is important, busting with protein intake can overload the work of internal organs.
  • manifestation allergic reaction due to intolerance to one of the components.
  • with the constant use of proteins for 4 years or more, serious diseases of the liver and kidneys are possible.
  • it is forbidden to take such cocktails for stomach problems.

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 of people to quickly gain muscle mass, marketers are cashing in 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 protein shake recipes 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.

Optimum Nutrition

America, has been operating since 1986. The company was founded by brothers. With products, a person can eat right and monitor their health. All products are certified and tested in laboratories.

America, opened since 1995. Athletes, doctors and nutritionists are involved in the creation of a sports nutrition. We have our own laboratory where samples are tested. Produces innovative products in the industry.

America, since 2001. Represents multifunctional sports nutrition lines for various needs. It quickly gained popularity and now exports products to 90 countries around the world.

Country of origin - America. It attracts buyers with a budget - one serving will cost less than competitors. At the same time, high quality products comply with all standards.

Gaspari Nutrition

America. Launched in 1998. Founder - bodybuilder Rich Gaspari. The company has its own laboratory and a team of specialists working on the food line.

America. Founded by bodybuilder Joe Weider, one of the oldest on the market. The first products appeared in 1936. It is considered one of the best.

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.

High-Protein Blends Are Essential sports nutrition for every athlete. And of course, no need to explain how to prepare protein for standard use. The instructions are written on each package, and there is nothing difficult in mixing liquid with a certain amount of powder in a shaker.

But it happens that there is no way to purchase the mixture on time, and stocks are almost running out.

It is for this, and also because it is very tasty and nutritious, that you need to know how to properly prepare a protein shake with or without powder, using the most common products from your refrigerator containing proteins and carbohydrates.

To begin with, let's consider what requirements are imposed on containers and cutlery necessary for the manufacture of drinks:

  • All utensils used must be clean and dry.
  • It is advisable to take containers with high sides so that the mixture does not spill during cooking and mixing.
  • A blender is an essential tool, as many recipes require the grinding of solid ingredients. But you can prepare protein powder without a blender, using a regular grater, and for mixing - a mixer, shaker, or even a fork.

homemade protein ingredients

As the main ingredients, the most commonly used protein sources are:

  • Powder mixes (if any)
  • Milk and its derivatives - cheeses, cottage cheese, yogurt, fermented baked milk, kefir, whey, ice cream, sour cream
  • Eggs (whole) - if you take chicken, boil them hard-boiled beforehand, if quail - you can use raw
  • nuts
  • Rice malt (also high in slow carbs)
  • Grain and legume sprouts

Sources of carbohydrates:

  • Cereals (especially hercules)
  • Cocoa is also an energy drink and a source of protein.
  • Fruits (especially bananas), berries
  • Preserves, jams
  • Juices, compotes, mousses

Fat Burning Fruits + Vitamin/Mineral Sources:

  • grapefruit
  • tangerines
  • oranges
  • pineapples
  • watermelons
  • apricots
  • figs
  • Avocado
  • Apples

As liquids are used:

  • Skimmed milk
  • Water (boiled)
  • Juices, compotes

It should be noted that liquids should be heated to a temperature of 30 degrees, but in no case to boiling water. Hot denatures the protein.

Before combining the components, calculate your rate of proteins, carbohydrates, fats and total calories in each source product, trying not to exceed your own portion requirements in total. To make a protein shake yourself or without it, without bothering with long calculations, you can simply use ready-made recipes.

Here, for example, 2 simple prescription delicious protein drinks for mass gain.

Cocktail Curd-honey (without protein)

Components

  • Warm skimmed milk - 250 ml
  • Grainy cottage cheese - 100 g
  • Boiled chicken eggs (proteins) - 4 pcs.
  • Medium banana
  • Viscous honey - 1 tbsp. l.
  • Olive oil 1/2 tsp

Mix everything with a blender.

Nutritional value:

  • Proteins - 45-50 g
  • Carbohydrates - 50 g
  • Fats - 23 g
  • Calories - 520

Chocolate nut shake (with protein)

Components

  • 1 scoop of whey protein
  • 200 ml skimmed milk
  • Half cup chopped almonds
  • Half of a grated chocolate bar

Mix first the protein with milk, then add the rest of the components and mix.

Nutritional value:

  • Proteins - 40 g.
  • Carbohydrates - 40 g
  • Fats - 17 g
  • Fiber - 8 g
  • Calories - 457

For weight loss

Express cocktail (with protein). Energy (pre-workout)

Components:

  • Skimmed milk - 250 ml
  • Fat-free yogurt - 3 tbsp. l.
  • 2 scoops of whey protein isolate
  • 4 ice cubes (crushed)
  • 1-2 tsp peanut butter

Nutritional value:

  • Proteins - 12 grams
  • Carbohydrates - 25 grams
  • Fiber - 3 g
  • Calories - 220

Curd (no protein)

  • Boiled water or 1% milk - 100 ml
  • Fat-free kefir or fermented baked milk - 200 ml
  • Cottage cheese granular (fat-free) - 150 g
  • Any berries - 100 g

Nutritional value:

  • Proteins - 40 g
  • Fats - 2 g
  • Carbohydrates - 20g
  • Calories - 280

Thus, knowing how to prepare a protein shake at home, you can create not just nutritious mixtures, but even, in part, culinary delights that will appeal to even real gourmet athletes.

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