Protein-carbohydrate cocktail at home. Recipes for protein cocktails Recipe for a protein-carbohydrate cocktail made from lard

Due to its composition and nutrient content. At home, you can independently prepare a nutritious protein or carbohydrate shake for gaining muscle mass, which is quickly absorbed and has an excellent taste. Drinks also help increase energy, speed up and strengthen the immune system.

5 best shakes for gaining muscle mass at home

1. Protein shake for muscle gain

If you don't have enough time for breakfast or a full meal after a workout, this protein shake for gaining muscle mass, which contains the right fats, fiber, vitamins and minerals will saturate the body with nutrients until lunch. The breakfast drink contains cashew nuts and cinnamon, which can help stabilize blood sugar levels and prevent hunger to provide sustained energy release for the day. long time. Yogurt contains protein, while pineapple and blueberries are loaded with antioxidants and other health-boosting compounds.

Ingredients:

• 200 g yogurt;
• 50 g pineapple;
• 30 g blueberries;
• a handful of cashew nuts;
• a pinch of cinnamon;
• glass of water.

Preparation:

1. chop the pineapple and then add it to the blender;
2. add remaining ingredients;
3. add the required amount of water and beat;
4. take in the morning on an empty stomach.

2. Pre-workout carb shake for bulking

Before training, you need to give your muscles the necessary amount of energy. This drink is best taken an hour before training. Oats provide a slow release of carbohydrates into energy. Banana provides large amounts of potassium, which helps maintain muscle function during exercise. Coconut water Rich in electrolytes for better hydration and muscle contraction.

Ingredients:

• 1⁄2 banana;
• a handful of oats;
• 1 tbsp. l. flaxseed;
• 330 ml coconut water.

Preparation:

1. chill all ingredients in the refrigerator;
2. mix the ingredients and grind them in a blender until smooth;
3. You can sprinkle some desiccated coconut on top;
4. consume one hour before training.

3. Restoring fruit smoothie for post-workout bulking

After a hard workout, the body needs high-quality protein to repair damage. muscle tissue for further growth. But the body needs more than just protein to recover quickly. This citrusy and refreshing smoothie also contains carrots, rich in vitamins Ah, to maintain immune system, which can be weakened by prolonged and intense exercise.

Ingredients:

• 1⁄2 carrots;
• 1⁄2 orange;
• 1⁄4 melon;
• a handful of cashew nuts;
• 50 ml water;
• a handful of ice.

Preparation:

1. peel and chop the carrots;
2. peel and cut the orange and melon;
3. add to blender with remaining ingredients and blend until smooth;
4. The cocktail is ideal to take within 40 minutes after training.

4. Cocktail for muscle growth and increased energy

A protein-carbohydrate shake is suitable for nourishing muscles both after and before a workout, to increase energy and supply nutrients that prevent muscle breakdown.

Ingredients:

• 400 ml milk;
• 2 tsp. honey;
• 1 banana.

Preparation:

1. cut banana;
2. mix banana with milk, add honey and blend in a blender;
3. Drink an hour before training and immediately after.

5. Berry diet shake to gain weight, improve immunity and energy

A powerful antioxidant cocktail that will help prevent illness during the cold season.

Ingredients:

• 300 ml milk;
• a handful of blueberries;
• a handful of blackberries;
• 2 tsp honey

Preparation:

1. pour milk into blender;
2. add berries and honey;
3. beat until smooth;
4. Take the shake at any time (before or after training).

Conclusion

While a specific shake requires consumption at a specific time, each can be consumed pre- or post-workout. It is necessary to take in proteins and carbohydrates to increase energy to overcome stress and prevent muscle protein breakdown. , both proteins and carbohydrates will be completely used to restore damaged fibers, which means they will ensure muscle growth. Despite the fact that all drinks have a high nutritional value, cocktails alone are not enough to ensure muscle growth. , filling all the needs of the training body, therefore important to use. They play a huge role, which lead to the rupture of fibers necessary for progress. Both nutrition and exercise must be accompanied by adequate nutrition.

Cocktail recipe for weight gain in video format

In order for the training to be as effective as possible, you need not only to perform physical exercise, but also eat right. Protein-carbohydrate cocktail is one of the best ways replenishment of expended energy, as well as saturation of the body useful substances. You can vary the composition of such mixtures according to your own taste.

The best recipes for protein-carbohydrate cocktails

The main advantage of mixtures homemade The fact is that they are prepared from available ingredients, and the options for their compositions can be considered endlessly. All ingredients just need to be combined in a blender bowl, mixed until smooth, divided into portions and drunk. The composition can include natural protein-containing components, concentrated protein, etc.

The following recipes are most popular among athletes: protein-carbohydrate cocktails:

• 200 gr. milk, 100 gr. cottage cheese, 30 gr. favorite jam, 1.5 gr. methionine;

• 125 ml milk, 2 tbsp. l. blueberries or other berries, 25 gr. milk powder, 2 tsp. honey;

• 1 glass of yogurt or kefir, 40 gr. dry milk, 1 glass of milk, 2 tsp. honey;

• 100 gr. cottage cheese, 20 gr. egg white, 100 gr. cherry juice, 15 gr. Sahara;

• 1 glass each of milk and low-fat sour cream, 3 eggs, 2 bananas, 2 tsp. berry or fruit syrup.

In proportion, most of the components should be protein-containing (150-300 g). The amount of carbohydrates and vitamin supplements varies around 30 gr.

A protein-carbohydrate cocktail can be prepared quite quickly at home. You can use it between meals, before and after workouts. It is very convenient to use special shakers to take the mixture to the gym and quickly refresh yourself after exhausting exercise.

How to drink a protein-carbohydrate cocktail correctly

The components of the nutritional mixture are best absorbed immediately after training. A protein-carbohydrate cocktail for gaining muscle mass is a natural analogue of gainers, while the ingredients are available to everyone, and their benefits for the whole body are much higher.

The mixture will be of great benefit if you drink it not immediately after a workout in the gym, but 20-30 minutes after it. During this time, the digestive system will “relieve” the stress and will be able to digest the ingredients faster.

This is the only way that protein-carbohydrate cocktails for weight gain will help achieve your goal.

When preparing mixtures yourself, it is important to consider the following points:

• the optimal temperature for use is room temperature (too warm or cold is not recommended);
• if any of the ingredients is poorly digestible or you are allergic to it, you can replace it with another (milk with kefir, honey with jam, etc.);
• protein shakes for weight gain must contain at least one fermented milk product;
• in recipes where an egg is indicated, it is used entirely or only the white - depending on the taste and the relationship to cholesterol, which is in the yolk;
• in order to saturate the mixture with fats, in addition to proteins and carbohydrates, you can add in small quantities vegetable oils(olive, flaxseed).

A post-workout protein-carbohydrate shake can also be consumed as a main meal. For example, if a class in the gym is too late and you don’t want to overload digestive system At night, a dense meal, a nutritious mixture of natural proteins and carbohydrates will be an excellent solution.

Here is a list of recipes for protein-carbohydrate cocktails and low-fat smoothies. Adding healthy and delicious ingredients to your protein powder will boost the energy value of each shake.

Time for breakfast

These delicious, nutritious, high-protein shakes are perfect for breakfast when you need a quick meal or want something sweet first thing in the morning. The oatmeal in many of them provides healthy, complex carbohydrates and adds great texture to the shake.

→ In recipes, one cup is 240 grams.

Vanilla - coffee cocktail.

Replace your regular morning coffee with this healthier, protein-carbohydrate version.

Ingredients for one serving

• ½ cup coffee flavored ice cream (low fat)

Preparation

This cocktail can be prepared using vegetable protein and adding Greek yogurt. Suitable for vegetarians.

Ingredients for one serving

• 1 scoop protein
• 1 cup fresh soy milk
• 1 tbsp. spoon of crushed almonds
• 1 teaspoon sugar-free maple syrup
• 3 drops vanilla extract
• 1 handful of ice
• 1 tbsp. l. low-fat Greek yogurt (optional)

Preparation

Mix all ingredients and blend in a blender.

Cocktail quick start.

Fill your breakfast with vitamin C and the vibrant aroma of fresh oranges.

Ingredients for one serving

• Juice from 3 fresh oranges (not canned or bottled)
• 1 scoop protein

Preparation

Mix and beat in a blender.

Fast and very healthy cocktail, and you don’t need to cook the oatmeal!)

Ingredients for one serving

• 2 scoops vanilla flavored protein
• ½ teaspoon cinnamon
• ⅛ cup maple syrup
• 1½ cups skim milk
• 1 tbsp. l. crushed almonds
• 1 cup raw oatmeal

Preparation

Mix all ingredients and blend in a blender.

A healthy and tasty chocolate shake with mint flavor is perfect to start your day.

Ingredients for one serving

• 1 cup sugar-free ice cream
• 1 cup oat flour
• ½ glass of water
• ½ tsp. peppermint extract

Preparation

Mix all ingredients and blend in a blender.

Mineral energy cocktail.

Include liquid nutritional minerals and flaxseed in your protein shake.

Ingredients for one serving

• 1½ cups water
• 1 serving of liquid minerals
• 1 packet gelatin powder
• 1 tbsp. l. linseed oil
• 1 scoop protein
• Sweetener to taste (optional)

Preparation

Mix all ingredients and blend in a blender.

Quick breakfast cocktail.

Ingredients for one serving

• 250 ml skim milk
• 1 scoop protein
• 2 tsp flaxseed oil
• 1 banana
• 1 quick breakfast pack
• 1 handful of ice

Preparation

Mix all ingredients and blend in a blender.

Ingredients for one serving

• 2 scoops vanilla flavored protein
• 1 tablespoon instant vanilla pudding (no sugar)
• ¼ tsp. cinnamon
• ¼ tsp. vanilla extract
• ½ tsp. butter extract
• 250 ml water (or skim milk)
• 1 handful of ice

Preparation

Mix all ingredients and blend in a blender.

Almond explosion cocktail.

Ingredients for one serving

• 2 spoons vanilla protein
• 1 ½ cups skim milk
• ½ cup dry oatmeal
• ½ cup raisins
• 12 crushed almonds
• 1 tbsp. l. peanut butter

Preparation

Mix all ingredients and blend in a blender.

Banana almond smoothie.

Ingredients for one serving

• 1 medium banana
• ½ glass of milk
• 10 almonds
• 1 scoop protein (unflavored)
• 1 handful of ice

Mix all ingredients and blend in a blender.

Banana smoothie with bran and oatmeal.

Bran and oatmeal provide your body with complex carbohydrates to keep you energized to start your day.

Ingredients for one serving

• 2 scoops protein
• 1 banana
• ½ cup cooked oatmeal
• ¾ cup bran
• 2 cups water
• Sweetener to taste

Preparation

Mix all ingredients and blend in a blender.

Berry protein shakes.

Now it's time for sweet, berry protein shakes.

The strawberries and blueberries in the following smoothies offer a good dose of vitamins A, K and B. They are also high in calcium, magnesium and phosphorus.

The berries in this recipe will provide your body with fiber so you can stay full longer than just eating protein.

Ingredients for one serving

• 2 scoops protein
• 8 raspberries
• 4 strawberries
• 15 blueberries
• 2 cups skim milk
• 1 handful of ice

Preparation

Beat all ingredients in a blender.

Strawberry energy shake.

Ingredients for one serving

• 4 scoops vanilla flavored protein
• 1 glass of water
• 1 cup strawberry Greek yogurt
• 3 frozen strawberries
• 1 scoop creatine
• 1 tsp. linseed oil
• 1 handful of ice (optional)

Preparation

Mix all ingredients and blend in a blender.

Strawberry lifeguard cocktail.

Ingredients for one serving

• 1½ cups water
• 10 strawberries (fresh or frozen)
• 1 tbsp. l. linseed oil
• ½ tsp. vanilla extract
• 1 scoop protein
• Sweetener to taste (optional)
• 1 handful of ice (optional)

Preparation

Mix all ingredients and blend in a blender.

Strawberry-vanilla cocktail.

Ingredients for one serving

• 2 scoops protein
• 1 tsp. vanilla extract
• ½ banana
• 2-3 frozen strawberries
• 1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Strawberry and nut cocktail.

Ingredients for one serving

• 2 scoops vanilla flavored protein
• 1 cup low-fat strawberry Greek yogurt
• 4 strawberries
• 6 macadamia nuts, chopped

Preparation

Mix all ingredients and blend in a blender.

Ingredients for one serving

• 1¼ cups water
• 8 frozen strawberries
• 4 tablespoons low-fat sour cream
• or strawberries
• Sweetener to taste (optional)

Preparation

Mix and beat in a blender.

Ingredients for one serving

• 2 scoops protein
• 4 large strawberries
• 1 handful of blueberries
• ½ glass of water
• 1 handful of ice (optional)
• Sweetener to taste (optional)

Preparation

Mix all ingredients and blend in a blender.

Ingredients for one serving

• 1 scoop regular or vanilla flavored protein
• 1¼ cups water
• ½ cup fresh or frozen blueberries
• 2 tsp. linseed oil
• Sweetener to taste (optional)

Preparation

Mix and beat in a blender.

Berry-pineapple cocktail.

Ingredients for one serving

• 1 scoop vanilla flavored protein
• 180 ml pineapple juice
• 1 cup mixed berries
• 1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Yogurt cocktail with vanilla flavor.

Ingredients for one serving

• 2 tablespoons raspberry Greek yogurt
• 2 spoons of vanilla flavored protein
• 4 strawberries
• 15 blueberries
• 2 cups skim milk
• 1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Protein shakes with chocolate and peanut butter.

Whichever of these recipes you choose, you'll be able to satisfy your sweet tooth without sacrificing your figure!

Creamy peanut butter shake.

Ingredients for one serving

• 250 ml skim milk
• 1 egg white
• 1 tbsp. l. peanut butter
• 2 ½ scoops chocolate flavored protein
• 1 scoop creatine
• 1/8 cup sugar-free hazelnut cream

Preparation

Mix and beat in a blender.

Banana Peanut Butter Smoothie.

Ingredients for one serving

• 2 scoops protein
• ½ cup almond flakes
• 1 tbsp. l. peanut butter
• 250 ml skim milk
• ½ banana
• 1 tablespoon honey

Preparation

Mix and beat in a blender.

Chocolate Peanut Butter Shake.

Ingredients for one serving

• 2 scoops chocolate flavored protein powder
• 1 tbsp. l. peanut butter
• 2 cups skim milk
• 1 handful of ice

Preparation

Mix and beat in a blender.

Vanilla Peanut Butter Shake.

Ingredients for one serving

• 2 scoops vanilla flavored protein
• 1 creamy pudding without sugar
• 1 tbsp. l. peanut butter
• 1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Ingredients for one serving

• 1½ cups water
• 1 tsp. pure cocoa powder
• 2 scoops chocolate flavored protein
• 2 tsp. linseed oil
• Sweetener to taste (optional)

Preparation

Mix and beat in a blender.

Ingredients for one serving

• 2 scoops chocolate flavored protein
• 250 ml skim milk
• 1 glass of water
• 1 tbsp. l. instant coffee
• 1 handful of ice

Preparation

Mix and beat in a blender.

Chocolate - almond cocktail.

This whipped protein shake tastes like candy dissolved in a glass, minus the empty calories.

Ingredients for one serving

• 1½ cups water
• 15 crushed almonds
• ½ tsp. coconut extract
• 1 scoop chocolate flavored protein
• Sweetener to taste (optional)
• 1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Caramel hazelnut cocktail.

Ingredients for one serving

• 2 scoops chocolate flavored protein
• 375 ml skim milk
• 2 tablespoons low-fat Greek vanilla yogurt
• 1 tbsp. l. low-fat peanut butter
• 2 tablespoons coffee cream - mate
• 1/8 cup caramel cream with hazelnuts without sugar
• 1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Ingredients for one serving

• 375 ml skim milk
• 4-8 pcs. Thin Mints cookies (mash)
• 2 scoops chocolate flavored protein
• 1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Tropical protein shakes.

These tropical cocktail recipes with high content squirrels will add a fruity twist to your meal plan. Experiment with whatever fruit you have on hand. If you're a fan of mangoes or love kiwis, feel free to throw them in the blender. Mix it up and imagine that you are lying on the beach somewhere warm. Your mind and body will thank you.

Ingredients for one serving

• 1 scoop vanilla flavored protein
• ¼ cup pineapple chunks
• ½ banana
• 3 strawberries
• 1 glass skim milk
• 1 handful of ice

Preparation

Mix and beat in a blender.

Plum cocktail.

Ingredients for one serving

• 2 scoops vanilla flavored protein
• 1 ripe plum without pit
• Juice from 1 lemon
• 1 tbsp. l. multivitamin powder
• 2 glasses of ice water
• 1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Ingredients for one serving

• 1 scoop vanilla flavored protein
• 1 glass of water
• ½ frozen banana
• 2 tablespoons low-fat sour cream
• 1 tsp. coconut extract
• Sweetener to taste (optional)

Preparation

Mix and beat in a blender.

Cocktail tropical pleasure.

Ingredients for one serving

• 1 glass of water
• ½ tsp. pineapple extract
• ½ tsp. coconut extract
• 1 tbsp. l. heavy milk cream
• ½ frozen banana
• 1 scoop protein
• Sweetener to taste (optional)
• 1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Strawberry-peach cocktail.

Ingredients for one serving

• 1 glass of water
• 1 tbsp. l. linseed oil
• ½ ripe peach (peeled)
• 6 frozen strawberries
• 1 scoop protein
• Sweetener to taste (optional)

Preparation

Mix and beat in a blender.

Plum-lemon cocktail.

Ingredients for one serving

• 2 scoops vanilla flavored protein
• 1 ripe plum without pit
• Juice from 1 lemon
• 2 cups water
• 1 handful of ice

Preparation

Mix and beat in a blender.

Strawberry-pineapple cocktail.

Ingredients for one serving

• 1 glass pineapple juice
• 3 strawberries
• 1 banana
• 1 teaspoon Greek yogurt
• 1 scoop vanilla flavored protein
• 1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Milk, protein shake.

Ingredients for one serving

• 2 cups skim milk
• 2 cups low-fat cottage cheese
• 3 Dimensional Vanilla Flavored Proteins
• ½ cup low-fat Greek vanilla yogurt
• ½ cup strawberries (or your favorite fruit)
• Sweetener to taste (optional)

Preparation

Mix and beat in a blender

Peach and cream cocktail.

Ingredients for one serving

• 1 scoop protein
• 1 glass of water
• 1 ripe pitted peach
• 2 tablespoons low-fat sour cream
• Sweetener to taste (optional)

Preparation

Mix and beat in a blender.

This simple shake contains protein, carbohydrates, and electrolytes, making it perfect for post-workout fueling.

Ingredients for one serving

• 1 bottle orange sports drink
• 2 scoops vanilla flavored protein

Preparation

Mix and beat in a blender.

Ingredients for one serving

• 2 scoops vanilla flavored protein
• ½ cup pineapple-orange juice
• ¼ tsp. rum extract
• ¼ tsp. coconut extract
• ½ cup water or skim milk
• 1 handful of ice

Preparation

Mix and beat in a blender.

Banana - honey cocktail.

Ingredients for one serving

• 1 glass of water
• 1 scoop vanilla flavored protein
• ¾ cup Greek yogurt
• 1 banana
• 1 tsp. linseed oil
• 2 tsp. honey
• 1 tsp. spirulina

Preparation

Mix and beat in a blender.

Ingredients for one serving

• 1 glass of water
• ½ frozen banana
• 2 scoops protein
• 2 tsp. linseed oil

Preparation

Mix and beat in a blender.

Ingredients for one serving

• 250 ml skim milk
• 1 egg white
• 1 scoop protein
• 1 cup mixed berries
• ½ cup oatmeal
• 2 tsp. chopped almonds

Preparation

Mix and beat in a blender.

Protein shakes for gaining muscle mass.

When you are trying to gain weight, eating large amounts of food to meet your calorie needs becomes quite a challenge. This is why protein shakes can be really beneficial and suitable for this. These muscle building recipes are full of calories and protein to help you gain muscle mass!

To make these shakes even more calorie-dense, try using mass gainers instead of regular whey protein. You'll get more carbs and fat (and therefore more calories). Eat more, grow better!

Ingredients for one serving

• 2 scoops vanilla flavored protein
• 2 apples
• 1 scoop creatine
• 1 handful of ice

Preparation

Mix and beat in a blender.

Ingredients for one serving

• 2 scoops vanilla flavored protein
• ½ tbsp. pistachio pudding without sugar
• 1 glass cold water or skim milk
• 2 drops peppermint extract (optional)
• 1 handful of ice (optional)

Preparation

Mix and beat in a blender.

With lots of almonds, this smoothie is a great way to eat a lot of healthy calories quickly.

Ingredients for one serving

• 2 spoons of protein
• 1½ cups water
• ½ cup raw almonds
• ½ large frozen banana
• Sweetener to taste (optional)

Preparation

Mix and beat in a blender.

Egg whites make this smoothie richer in protein.

Ingredients for one serving

• 3 scoops protein
• 4 egg whites
• 1 tbsp. l. peanut butter
• 1 glass of cold water
• 1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Vanilla-nutmeg smoothie.

Ingredients for one serving

• 3 whole eggs
• 1 ½ cups vanilla ice cream
• 2 scoops protein
• 1 tsp. ground nutmeg

Preparation

Mix and beat in a blender.

Protein-carbohydrate cocktails have been the most popular muscle growth enhancer for decades. Proteins are integral “building materials” for muscles, carbohydrates - replenishing energy reserves and overall performance both during training and during any physical activity. The debate continues about what is best for athletes to make a protein-carbohydrate cocktail from regular products, or buy sports nutrition. Let's consider what science says about this, as well as world-famous trainers and nutritionists.

Sports nutrition or homemade

Before considering what is better, ordinary homemade cocktails or store-bought ones, it is worth considering one nuance. It is impossible to make a protein shake at home, regardless of the recipe or conditions. This requires industrial capacity and serious equipment that will allow the whey to be purified from impurities, fats and carbohydrates. Therefore, if we talk about preparing ordinary protein shake, which contains 75-85% protein, then there are and cannot be any alternatives to sports nutrition. It is quite possible to create protein-carbohydrate cocktails at home. They are an excellent alternative to gainers that are used for gaining weight. In most cases, such cocktails will be even more preferable than supplements. It is worth clarifying that most gainers contain mainly carbohydrates. Includes:

• 25-30% protein;
• 50-60% carbohydrates;
• 2-5% fat.

Moreover, the carbohydrates in supplements are not of the best quality. Most often it is dextrose, molasses, maltodextrin. In some cases, they even contain gluten, although reputable manufacturers try not to use it in their supplements.

Therefore, if we consider sports nutrition, it is best to give preference to whey protein (concentrate), and get carbohydrates from regular food or weight gain cocktails that you make in a blender yourself.

Even if you make a cocktail from cottage cheese and water, such a recipe is often recommended for athletes, the resulting mixture is unlikely to be pleasant to drink. At the same time, it will contain no more than 25–30% protein.

The most important mistakes when preparing cocktails for athletes

First of all, we need to consider popular misconceptions, which, unfortunately, are still very popular. The first rule concerns eggs. Most recipes you can find include raw eggs, which serve as one of the sources of protein. However, raw eggs carry an increased risk of salmonellosis, which usually sets athletes back 6-12 months. Therefore, it is necessary to use either boiled eggs, whisking them thoroughly in a blender, or not to use them to prepare a cocktail.
The second misconception concerns the amount of carbohydrates. You need to understand that you are preparing a supplement for the muscles, not the stomach, which means you need to achieve a balance of proteins and carbohydrates. Taste is important, but it plays a secondary role. If taste is a priority for you, then it is better to limit yourself to regular protein supplements. As a result, when a lot of fruits, sweeteners (honey, sugar, jam), oatmeal and other ingredients are added to the blender, the result is ordinary carbohydrate cocktails, in which there is no more protein than in a glass of milk.

Therefore, when preparing, carefully consider each component that you add to the blender. Otherwise, it will just be a delicious milkshake or smoothie, and not a supplement for increasing your weight through muscle mass.

Making a cocktail at home: basics and popular recipes

When you decide to make a cocktail at home, it is important to understand that there are a number of primary ingredients that never change. Additional components act as additives and are designed mainly to improve the taste, add vitamins and other useful substances. Among the primary ingredients in any recipe, they usually use:

• Milk (fat content depends on the cycle. From 2.5 to whole milk when gaining weight and 0-1% when losing weight);
• Cottage cheese (same fat content rules as milk);
• Bananas;
• Oatmeal.

Oatmeal is mainly used as a thickener and to provide healthy carbohydrates, although it is rarely used in protein-carbohydrate shakes for weight loss. In this case, it is better to limit calories as much as possible, eliminating everything unnecessary.
Honey is most often used as a sweetener; it is much healthier regular sugar and a teaspoon is allowed even when losing weight. However, if you are carefully controlling calories, it is better to omit the honey and add one sweet banana. Cottage cheese is the most important ingredient, and it is the main source of protein. It is best to choose low-fat cottage cheese, it is less difficult for digestion. Also contains more protein and less fat. https://www.youtube.com/watch?v=TFmwKqcJy9oTo to add flavor and variety to your cocktails, use:

• Any berries (but no more than 1 cup per serving);
• Natural juices (only prepared independently. Can be an alternative to milk if you are lactose intolerant);
• Nuts (if you have a blender attachment that will grind them);
• Dried fruits (dates, dried apricots, figs, prunes);

But it is better to avoid regular jam, especially if it contains a lot of sugar. You can sweeten the cocktail with honey, although if you want to remove calories as much as possible, then stevia is ideal. Consider the optimal and “basic” recipe:

• 150 g low-fat cottage cheese;
• 1 banana;
• 200 ml milk;
• 50 g of oatmeal (if you want to make the mixture thicker), beat in a blender into flour;
• 1 teaspoon honey;
• ¾ cup fresh raspberries.

https://www.youtube.com/watch?v=S0yVwrUca6AOf course, such a protein-carbohydrate cocktail is not suitable for weight loss, since it will contain a lot of carbohydrates, but from the point of view of benefits for gaining muscle mass, it is simply invaluable. The recipe guarantees the supply of all the nutrients that the body needs for muscle gain and quality recovery. However, you can always add or change the recipe based on your taste preferences and goals.

Anyone can make their body beautiful, sculpted, muscles more noticeable, and reduce subcutaneous fat. To make your dreams come true, you only need two things: strength training and proper nutrition.

Any workout will force the muscles to work harder, so they receive a signal from the brain that it is time to begin the muscle building process. If you drink a protein-carbohydrate shake after a workout, you will create a favorable microclimate for muscle growth. The optimal time to take cocktails is 40 minutes before training or 30 minutes after it.

The mixture must be treated carefully, the temperature of the finished drink must be correct, and the ingredients must be well absorbed by the body. To speed up the work of the stomach, make sure that the temperature of the drink is 37 degrees, and the volume is no more than 300 grams. At first it is difficult to get used to drinking a smoothie right away, but over time, the feeling of hunger will instinctively come after training.

Rules for preparing a protein-carbohydrate cocktail

To prepare a protein-carbohydrate cocktail at home, you need to know some rules:

1. If the body does not tolerate milk well, then you can replace it with juice or kefir.

2. Eggs can be added along with the yolk. But if you are negative about cholesterol, use only proteins.

3. If you want to replace a meal with a shake, then make it fat-containing. To do this, add 1 teaspoon of linseed oil.

All prepared cocktails are consumed warm, since cold foods are not easily digestible. The thickness of the drink is the consistency of sour cream. One dose will require no more than 100 g of protein, 15 g of carbohydrates, and no more than one teaspoon of fat, but this is not a necessary component.

Protein-carbohydrate cocktail: the best recipes

This cocktail is well suited during the drying period, which for some reason occurred in the summer. Dissolve 12 sweetener tablets in hot water, add the curd mixture and pour skim milk. Place in the freezer for 2-3 hours, then enjoy the cocktail as ice cream. You shouldn’t keep it in the freezer for longer, otherwise eating it will be problematic.

To prepare cocktails use:

Proteins in the form of cottage cheese, milk powder, eggs.

Fast carbohydrates: bananas, berries, jam or honey.

Milk, yoghurt or sour juice are used as a base.

Take one ingredient from each category and mix them with a mixer. There are also recipes for protein-carbohydrate cocktails. Mix 150 ml of milk, 100 g of low-fat cottage cheese, the juice of half a lemon and half a banana, add a tablespoon of honey. It is possible to replace honey with sugar or jam.

For the next cocktail, mix 200 ml of milk with 50 g of cottage cheese, the white of one boiled egg, add 40 g of berries and a tablespoon of honey or sugar.

It is better to consume the cocktail immediately after preparation, but if there is any excess left, it should be poured into a tightly sealed container and stored in the refrigerator. Be sure to shake well before use as some ingredients will separate over time.

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