Protein shake: pros and cons. Instead of food: learning how to make protein drinks at home Protein protein shake composition

Hello friends! Today we will talk with you about protein shakes at home for gaining muscle mass and for weight loss. I have never posted any recipes for anything on my blog, although, as I understand from your comments, many such articles would be interesting. I really like to experiment and try something new, so I have prepared some interesting protein shake recipes for you.

To be honest, after reading what they write on the Internet about taking protein shakes at home, I was a little uncomfortable ...

How can you lose weight by drinking a cocktail with honey and kiwi, which has a calorie content of 850 kcal, I don’t understand. And what kind of “lightness” we are talking about also remains a mystery.

Today we will learn how to competently prepare a natural protein shake at home and administer (track) our results.

Protein shakes at home for weight gain and weight loss

What is the difference between protein shakes that are designed for mass gain and those for weight loss? For some reason, there is no clear answer anywhere.

1. Calorie content.
2. Carbohydrate content.
3. Taste.

Two moments that play a DECISIVE role! If we can “sandal” 200-300 ml of milk (100-160 kcal + 10-15 g of carbohydrates), a banana (100 kcal + 23-25 ​​g of carbohydrates) and 100 g of ice cream (240 kcal) into a protein shake for gaining muscle mass + 25 g of carbohydrates), then when it comes to losing weight and, for example, which is GENERALLY without carbohydrates, we are unlikely to be able to do this.

Therefore, CALORIES and CARB CONTENT will be very different between those who drink a protein shake to gain some weight, and those who are desperately trying to lose weight! Naturally, if both groups of these people are tuned to the result, and not just flatter themselves with the hope that after drinking some kind of protein shake, as if by magic, they will begin to lose weight. This is the first.

Well, the second is that the TASTE of these cocktails will be completely different. Imagine if you have two cocktails in front of you:

1. 200 ml of milk, 100 g of cottage cheese, 100 g of strawberries, 1 banana, a spoonful of honey, coconut, cocoa, 4-5 mint leaves.
2. 200 ml water, 2 tbsp. tablespoons of powdered milk, 5-7 egg whites (or dry egg white powder), black coffee ice cubes (or tablets), 4-5 mint leaves, 100 g strawberries.

Which one will you choose, if we ignore the issues of gaining mass and losing weight? If you do not dissemble yourself, then most likely the first! Due to the fact that it will be MUCH TASTER (because more carbohydrates and sugar).

Our body is very fond of carbohydrates that are quickly digested ("fast" carbohydrates), because this is the EASIEST WAY TO GET ENERGY!!!

I took fast carbohydrates, and after 10-20 minutes they are in the system.

Honestly, I am not a supporter of some great variety of products when I am in the phase of "drying" (weight loss) for one simple reason - ADMINISTRATION OF INCOMED NUTRIENTS!

When you start to deviate from your diet plan during the “drying” towards a large variety of products, then with a high degree of probability you will “fly out” of your calorie corridor (the number of calories that you need for daily life, which you gradually reduce to the body was in ENERGY DEFICIENCY, and used fats as an energy source).

When there is a phase of gaining muscle mass, then, by and large, do not care. I drank high-calorie protein sweet shakes for a couple of days, gained some fat, slightly reduced calories, excess fat was gone. Plus or minus 2-3 kg. No problem.

Another thing is when you reduce the amount of fat in the body and you need to clearly monitor your calorie content, and also try to maintain the training volume so that the body does not actively use muscle proteins as energy (muscle catabolism - “destruction”).

A high-calorie sweet protein shake will easily raise your body's insulin levels and stop fat burning. No options.

Drank a sweet protein shake while losing weight = stopped losing weight (at least for 1-2 days).

That is why I believe that protein shakes prepared at home, in their classical sense, are NOT NEEDED for drying!

It is better to strictly adhere to your nutrition plan, train competently and get results as soon as possible.

In the phase of gaining muscle mass, at your discretion.

But for those who are now losing weight or just trying to keep themselves in their weight, I, of course, will also give a couple of recipes that, in my opinion, should not harm fat burning or, at least, not much “roll back” your progress.

As they say, we will choose the lesser of two evils.

People who want to lose weight understand the following simple points:

• There are diets that allow you to periodically consume carbohydrate protein shakes in your diet (for example,).
• There are NO protein shakes that will make you lose weight like magic! Replenish the amount of protein and other nutrients, microelements in the body - YES! To lose weight without effort - NO!

This information is VERY UNFAVORABLE to sports nutrition manufacturers and fitness bars in fitness centers that sell their useless incredibly working “oxygen cocktails” for weight loss, high-calorie"light" milkshakes with chocolate and ice cream, for obvious reasons, but I'm sure you people who understand this, and do not fall for such marketing "ducks".

Let's start with how to prepare a protein shake at home for muscle growth, i.e. for weight gain, tk. there is a huge variety of different options, and then we will talk about protein shakes for weight loss.

To prepare homemade protein shakes for gaining muscle mass or for weight loss, we first need the following things:

1. Blender (alternative: shaker, whisk).
2. Container (to stir all the products there; blenders often come with a special glass).

This is necessary for the preparation of almost all protein shakes (both for weight gain and for weight loss). True, it’s still better to take a blender, not a whisk, because it’s hard for me to imagine how you will stir the second banana.

Homemade protein shakes for muscle gain may contain the following foods:

• Milk (any fat content);
• Cottage cheese (any fat content);
• Eggs chicken or quail (whole);
• Any protein (complex, casein (long) or whey);
• Boiled buckwheat (slow-digesting carbohydrate with a low glycemic index; for cocktails with a lower calorie content);
• Cocoa;
• Coffee;
• Boiled oatmeal (higher glycemic index than buckwheat, but preferable to sugar or honey as a carbohydrate booster)
• Banana;
• Yogurt;
• Chocolate;
• Strawberry;
• Kiwi (however, in combination with milk, it can give bitterness);
• Nuts, including coconut flakes (coconut, by the way, is the largest nut in the world);
• Honey (preferably liquid);
• Sugar (we add as a last resort, because it has a high glycemic index and there is a high probability of gaining excess fat);
• And others.

You can combine them in almost any form, but there are recommendations that, in my opinion, should be considered:

• There SHOULD NOT be more than 20-30 g of protein in one serving of the cocktail (there are experiments that say that 20 g of protein works the same as 30 g, although if there is a need, the muscles can also absorb 50 g, but I think that this is with training on steroids, and not with natural).
• Stick to a moderate calorie content of one cocktail: 200-500 kcal (I don’t see the point anymore, because the body is unlikely to absorb such an amount of nutrients at a time, you will just work on the toilet; it’s better to divide the protein shake into 2-3 parts and drink a little - BETTER LESS, BUT MORE THAN all in one fell swoop).
• Less fast carbohydrates (if it is possible not to use sugar, honey, fruits, then do it; I understand that this is difficult, but it is better to eat fewer foods with a high glycemic index, because, most likely, you will gain excess fat, and we no need).

The homemade banana protein shake is perhaps the most classic shake in today's selection, because a banana goes great with just about any shake.

That is why, I decided to highlight for you some interesting banana recipes separately.

Since, almost all of our banana cocktails are mass gaining cocktails, we have almost no restrictions (except for the recommendations that I indicated above).

Classic Banana Protein Shake:

Beat the whole thing with a blender and divide into 2-3 doses.

• Calories: 1000-1100.
• Proteins: 70.
• Fats: 45-50.
• Carbohydrates: 100.

As you can see, the cocktail is very high-calorie (about half of the daily diet of a healthy man and almost the entire daily diet of an average girl). I think it's understandable that consuming these shakes often will be a little harmful (especially for natural athletes, because most likely you will store quite a lot of fat over time).

There is still one problem - A LARGE AMOUNT OF MILK! Many people after the age of 18-20 begin lactose intolerance, accompanied by flatulence, diarrhea, etc. This is quite normal. It so happened evolutionarily that we needed milk only in childhood, therefore, over time, the need for its digestion disappeared.

If you have a problem with digesting milk, then this cocktail will be heavy for you.

In my case, for example, only 150-200 ml of milk can normally be absorbed per day, then problems begin.

There is a way out of this situation. I discovered it for myself when I received my first higher education.

Instead of 600 ml of milk, I poured 300-400 ml of kefir and diluted the whole thing with water so that it was not so thick. It turns out that the taste is commensurate, as with milk, only a little less sweet and much easier to digest (because kefir is, in fact, a dairy product already digested by bacteria).

Protein shake with banana (instead of milk kefir):

Here's what happens in terms of BJU and kilocalories:

• Calories: 900-1000.
• Proteins: 60-70.
• Fats: 40-45.
• Carbohydrates: 80-90.

The cocktail turned out to be a little less high-calorie, but I still advise you to divide it into at least 2-3 doses. Be mindful of protein digestibility.

You can slightly increase the protein component and add egg whites (although I don’t worry about this and eat whole eggs).

Here's what will come of it.

Banana Protein Shake:

Here's what happens in terms of BJU and kilocalories:

• Calories: 1200-1300.
• Proteins: 90-100.
• Fats: 60.
• Carbohydrates: 83.

It turns out very tasty, but its calorie content is slightly higher.

WASH CHICKEN EGGS before throwing them into a cocktail if you add them raw (salmonella "live" on the shell).

To slightly reduce the amount of fat in the cocktail, you can pre-boil the eggs, remove the yolk and add the protein to the cocktail (then beat everything with a blender).

Our next cocktail will be orange-chocolate-banana.

Cocktail: "Orange-Banana Mood"

Here's what happens in terms of BJU and kilocalories:

• Calories: 350-400.
• Proteins: 20.
• Fats: 5.
• Carbohydrates: 65.

This is one serving. The combination of orange juice and cocoa is surprisingly delicious!

You can combine almost any of the ingredients that I indicated at the beginning. Plenty of variations!

I also like this option.

Protein Shake with Banana and Strawberries:

It turns out very tasty! If it gets a little thick, you can add a little more milk or water.

You can also crush 4-5 mint leaves in a mortar and mortar and mix them together with the cocktail in a blender. It turns out a specific, mint-strawberry, very pleasant taste.

Experiment friends! I would also add coconut flakes to this. Coconut flakes, of course, will also add a little flavor. You can put 10-30 g, if desired.

Here's what happens in terms of BJU and kilocalories:

• Calories: 800-900.
• Proteins: 40-45.
• Fats: 40-45.
• Carbohydrates: 60-70.

Student cocktail:

Now student memories came flooding back, when there was no money at all, and we tried to cook at least something protein after training. Then this cocktail helped out perfectly))

• Calories: 1080
• Proteins: 70
• Fats: 30
• Carbs: 130

I think that's enough banana smoothies. As I said, a banana goes well with almost any cocktail, so you can experiment.

You are unlikely to ruin a protein shake with a banana.

Let's look at other muscle building shakes.

The following cocktails can be prepared with or without a banana, at your discretion.

Let's take a look at some interesting protein shake recipes that I'm sure you'll love.

Chocolate cocktail with strawberries:

Coconut flakes, by the way, will also be very good to taste here.

Here's what happens in terms of BJU and kilocalories:

• Calories: 440
• Proteins: 30
• Fats: 15
• Carbs: 50

Coffee and chocolate cocktail:

The cocktail has a pleasant coffee aftertaste with hints of almonds.

Coffee ice cubes are prepared in advance, it turns out VERY TASTY! To prepare them, you need to brew coffee in a Turk or in a coffee maker (quite strong), pour it all into silicone molds for ice (sold in any hardware store) and put it in the freezer (the coffee must first cool down). These ice cubes are then put into a cocktail.

According to BJU and kilocalories, it turns out:

• Calories: 970
• Proteins: 53
• Fats: 56
• Carbs: 68

Mint Cherry Cocktail:

A very special cocktail. Too sweet for me. I do not really like sugary sweetness, so I diluted it in 100 ml of water.

But kiwi with mint gives some awesomely pleasant “minty sourness”, I don’t know what to call it, but it tastes very cool.

This cocktail is different in that it does not have much protein, but, as a kind of alternative for occasional use, it is even nothing.

Here's what happens in terms of BJU and kilocalories:

• Calories: 340
• Proteins: 25
• Fats: 3
• Carbs: 50

Cocktail: "Protein Monster":

• Powdered milk (5-6 tablespoons);
• Water (400 ml);
• Natural yogurt - 300 ml (either with the taste of strawberries, berries or something else; I advise you to pay attention to Valio yogurts);
• Egg whites (6 pcs.);
• Boiled buckwheat (50 g; weigh DRY);
• Extra virgin olive oil (1 tablespoon);
• Honey (1-2 teaspoons);

In the cocktail, as we can see, an increased amount of protein, a decent amount of carbohydrates (complex from buckwheat, simple from milk and honey) and even healthy unsaturated fats (from olive oil) are present.

According to BJU and kilocalories:

• Calories: 850
• Proteins: 75
• Fats: 10
• Carbs: 125

MASS OF VARIATIONS!!! These are just a few of the shakes you can make with these muscle building foods.

The gist is this:

1. Do not mix sour foods with milk (for example, kiwi with milk), because. there is a high chance that the milk will curdle.
2. The calorie content is quite high, so spread your shakes over several meals (to get 20-30 g of protein per serving).
3. We give preference to ANIMAL PROTEIN (cottage cheese, milk, kefir, eggs). It has a much higher value than the vegetable, which has an incomplete amino acid composition.
4. I don’t see much point in using such cocktails on an ongoing basis (not cheap, and high in calories, but as a treat, why not).

Now let's look at the various protein shakes at home for weight loss.

First, I would like to clarify a bit the situation with slimming cocktails, whether at home or not.

As I said, THERE ARE NO such protein shakes (of course, allowed) that you drank and, as if by magic, begin to lose weight.

A few rules for making homemade protein shakes for weight loss:

• Calorie content should be as low as possible (less carbohydrates, more protein).
• If possible, completely eliminate the presence of fast carbohydrates in them (fruits, sugar, honey, etc.).
• You can additionally use stimulating supplements (caffeine,) and others (L-carnitine, BCAA, protein, etc.)

Those. we MAXIMUM REDUCES THE PROBABILITY that the body will store energy from a protein shake into fat reserves. This is not important for a person who is gaining muscle mass, but it is very important for a person who is trying to lose weight.

Protein Shake #1:

The simplest protein shake for those who are losing weight (0 sugar, 24-27 g of protein in one scoop, about 100 kcal per scoop). As you can see, the cocktail is very simple, but nevertheless low-calorie (especially since you can choose a whey isolate with some flavor).

Protein shake "Energy":

I really like to prepare this cocktail on drying before training in the gym (about 15 minutes before it) for several reasons:

1. BCAAs are great for keeping muscles lean, and it has long been proven in many experiments that BCAAs help make fat burning more effective.
2. Whey isolate is perfectly digestible and contains an additional portion of BCAAs, which cannot be found on drying.
3. Coffee ice cubes (namely, caffeine) stimulate the central nervous system. The fat-burning effect of coffee has long been proven, so it's foolish not to use it.
4. Tincture of ginseng or eleutherococcus. These drugs were called "weapons of Soviet athletes", they are sold in any pharmacy. Tinctures for alcohol, so you don’t need to add a lot of them to the cocktail (it will be bitter), 15 drops are enough.

In terms of calories, it also comes out very low-calorie (less than 150-200 kcal) + stimulants contribute to additional fat burning.

By the way, I wrote a detailed article about. Read it, there are a lot of interesting things.

Protein Shake "Fat Burning Machine":

With this cocktail, drink 2-3 tablets of 5 mg of yohimbine hydrochloride (I gave a link to the article about it above) 30 minutes before training.

It’s like an “energy cocktail”, only L-carnitine is added here, which helps to transport triglycerides into the mitochondria (energy stations) of cells during training, as well as yohimbine hydrochloride, which blocks alpha-2 adrenoreceptors and prevents you from becoming fatter.

Protein shake "Russian standard":

This cocktail belongs to the category “I’m afraid to drink sports nutrition, it’s all harmful, I would like something from real food.” The cocktail is slightly more high-calorie than the above.

This cocktail was very fond of bodybuilders of the 90s in our country, because it was practically impossible to get a sports nutrition.

According to BJU and kilocalories:

• Calories: 500
• Proteins: 50
• Fats: 5
• Carbs: 80

Again, I remind you that it’s better not to abuse various cocktails at all, because this makes it difficult to control progress (it’s difficult to count calories).

But I wanted you to know these recipes, because. I understand perfectly how much you sometimes want to diversify your diet.

Well, I could not get past the standard protein powder shakes and how to prepare them, because since my student life I have tried, probably, almost all protein companies available in Russia today.

Preparing them is easy. This is a classic of the genre, as they say.

By the way, I don’t throw out protein cans, but take them to my parents (now I just came to visit them for a couple of days). They use these jars to store spring water)))

Here's a photo (my favorite protein brands on them, by the way):

First, briefly about the main forms of protein:

I have an article where I spoke in great detail about that, and about all its forms. Read. It is very detailed and understandable.

You can buy at the CHEAPEST price there is, whey or any other protein for yourself by this link.

Each of these proteins can be mixed with either water (less calorie, but usually less tasty) or milk (more calorie, tastier, but not suitable for everyone, because some people have lactose intolerance).

Standard protein shake in the classic sense:

1. Mix 1-2 scoops (scoop is a measuring spoon that is in every protein pack) of protein with 200-300 ml of water or milk.
2. Then stir the whole thing in a shaker (a jar with a mesh, very convenient for sports), or in a blender, or in a mixer.

ALL! The cocktail is ready. There is nothing easier. Some proteins are easier to mix (whey, egg), some are a little more difficult (beef, casein), but in general, this is a protein powder shake.

To this whole thing, you can add 1-2 bananas, strawberries, chocolate, or something else at your discretion.

I do not recommend adding anything protein to a powdered protein shake, for one simple reason.

1 scoop of protein powder contains 20-27 g of protein, which is more than enough for one dose (more is unlikely to be absorbed).

• If calorie content is not particularly important for you, then you can drink a complex protein, and indeed any protein.
• If you are losing weight, then whey isolate.
• Drink CASEIN at night (it takes 4-6 hours to digest, does not raise insulin levels much and supplies your muscles with amino acids almost all night).

conclusions

Let's recap what we've learned today:

• There are NO cocktails that will burn fat for you without your efforts.
• In one serving of the cocktail should not be more than 20-30 g of protein. If more, we break it down into several steps.
• We eat less fast carbohydrates, because. they have a high insulin index and contribute to the accumulation of excess fat.
• We do not interfere with sour fruits with milk (there is a big risk that it will curdle).

The difference between mass-gathering cocktails and those for weight loss:

1. Calorie content.
2. Carbohydrate content.
3. Taste.

That's all, friends. Today we reviewed a lot of interesting information about protein shakes at home for weight gain and weight loss. I hope you found this article interesting and useful.

Experiment with the ingredients, I'm sure you will find the recipe that will not leave you indifferent.

Curious, have you tried making your own protein shakes at home? Share the recipe in the comments.

P.S. Subscribe to blog updates. It will only get worse from there.

With respect and best wishes, !

We have already talked about when and how to take protein shakes, and which one to choose for a novice athlete. Now I want to turn to the composition of this sports nutrition. Many manufacturers add ingredients that should not be there at all! They are not only useless, high in calories and interfere with the absorption of the protein itself, but they can also be quite harmful to our body. So, we choose a protein shake and carefully read the composition: what ingredients should definitely not be there?

Briefly about why we need protein?

The term "protein" itself means nothing more than "protein" - this is more familiar to our hearing. Yes, it's a pure form of protein, and it's not always possible to get enough from normal foods, even if you're on a high-protein diet or diet. Because protein shakes are assistants in this matter. And it is not at all necessary to drink them for muscle growth - many women and girls are afraid of protein like fire, believing that they will become masculine from it. None of this will happen, of course.

Protein, also known as protein, is the main "cement" and "bricks" for our entire body. It connects the cells of the body together and is actively involved in the formation of new ones. In addition to the growth of muscle tissue, protein is also needed to maintain immunity, to improve the functions of the digestive system, to provide the body and brain with the necessary amount of energy. Well, for athletes, protein is necessary in order for muscles to grow, so that the body becomes stronger, more resilient, more prominent and more beautiful.

Is protein harmful?

Most claims that protein is bad are unfounded. Whey protein (and this is exactly the variety that is used for the production of protein shakes) is absolutely harmless to the body. Naturally, you need to remember not to exceed the norm, which is calculated individually for different sex, age, body structure and lifestyle. But there is such a nuance that not every ready-made protein mixture that you buy in a sports nutrition store will be completely harmless.

Its other components, except for protein, can cause harm to the body. This is especially true of taste and odor enhancers, dyes, flavors and stabilizers, which make the mixture thicker when combined with the liquid. All this is chemistry, which in large quantities can adversely affect our health. Yes, any protein shake will be sweet and with some taste, but look carefully at the packaging so that such additives (they are usually indicated by the letter, for example, E621 - monosodium glutamate or E469 - thickener) are as small as possible.

How much protein is in a protein shake?

When studying the composition of products, be sure to pay attention to the protein content in it, because it is protein in its pure form that is what we need in the first place. Do not believe vague designations like “so many grams of protein per serving”, because a portion of different manufacturers means a different amount of powder or a ready-made cocktail. The standard serving of protein powder is 30 grams - usually it's a full scoop that comes with the jar, but it's better to take a closer look at its divisions. In a good composition, there are 20 to 25 grams of pure protein per 30 grams - this is approximately 75-85 grams of protein per 100 grams of powder. If these figures are significantly less, there will be no particular benefit from such a cocktail.

We read the composition

Next, examine the ingredients included in the composition. They are always listed in descending order - this is the rule for all manufacturers. If concentrated whey is in the first place, then it is there most of all. It is commonly referred to as Whey Protein Concentrate. Whey in some cases can be replaced with milk protein isolate (Whey Protein Isolate) - this is about the same.

In some cases, Hydrolyzed Whey Protein Isolate may also be the main ingredient, but these shakes tend to be more expensive, as protein hydrolysis requires a more complex process and special equipment. As a result, the protein is broken down into amino acids, which is why its absorption is faster and better. But talking about a significant difference between whey, isolate and hydrolyzed protein is still not necessary.

Premium proteins usually indicate on the package how the protein (whey or isolate) was purified from impurities. There are two types of cleaning - mechanical and chemical. Mechanical is considered the best option, since after purification using chemical reactions, some substances may remain in the composition of the protein. Another point: the cocktail should have as few ingredients as possible. The more of them, the poorer the product, and the less pure protein it will contain.

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13.01.2018 13:31:00 Top 8 Foods You Shouldn't Eat on an Empty Stomach Yogurt, coffee and orange juice? Isn't that how you imagine the perfect breakfast? And if so, then we are forced to disappoint you - it is highly not recommended to use these products on an empty stomach. Why? Each product is worth talking about in more detail. Therefore, here is a selection of the 8 most unacceptable foods that you definitely should not eat on an empty stomach.

Initially, protein shakes were an absolutely male prerogative, aimed at gaining muscle mass. Bodybuilders and athletes actively included them in their diet to increase the effectiveness of power loads.

Today, views on this drink have changed somewhat. In its composition, it is a concentrated protein, which is useful not only for building and strengthening muscle tissue during sports. Nutritionists have developed on its basis a new way to lose weight for women of any age.

As a low-calorie meal, a protein shake for weight loss is ideal. The main thing is to choose the right application scheme, follow the instructions - and enjoy the amazing result.

The finished product can be purchased at pharmacies and specialized stores that sell exclusively sports nutrition, but it will be quite expensive. It will be much easier to use homemade recipes.

How does he work?

To begin with, let's figure out why we need a protein shake for weight loss, what functions it performs in the body shaping system. If you understand how it works, this will dispel doubts, and confidence in the expected results is already a guarantee of their achievement.

If you correctly and regularly include protein drinks in the diet, they will have the following effect on the body:

• the metabolism is accelerated, since a lot of energy is spent on protein digestion - much more than on carbohydrates and fats;
• due to increased metabolism, daily calorie consumption increases, regardless of physical activity;
• protein shakes for weight loss are useful because they are absorbed and digested very slowly, so a lot of time is spent on digestion, and you will not get bored of hunger;
• muscle mass is preserved even with protein starvation, so that sagging skin and stretch marks do not threaten you, and the figure will become not only slim, but also embossed;
• the process of losing weight occurs without a decrease in efficiency: the calorie content of a protein shake is minimal with a high energy value, so that it will charge you with a good mood and excellent health for the whole day;
• unlike grueling diets, such nutrition involves a variety of recipes and excellent taste of drinks.

So the benefits that a protein shake brings with it for weight loss should not be in doubt. This weight loss system actually works, and many women have already seen this from their own experience.

Despite all the myths about this miraculous drink, which is attributed to the most harmful properties, the only case when you should be wary of it is the presence of contraindications.

Origin of name. Proteins are the basic material for building cells. However, the scientific term “proteins” more accurately indicates the paramount importance of these substances in the human body: it goes back to the Greek word “Protos”, which translates as “first, most important, main”.

Contraindications

In the process of losing weight, a protein shake can harm the body in only one case: if contraindications for its regular use were ignored. Since it is considered quite severe, it can cause deterioration if there are any health problems.

• individual intolerance to the components of a protein drink;
• diseases of the liver and kidneys;
• low concentration of gastric juice;
• problems with the heart (failure, congenital diseases) and blood vessels;
• diabetes;
• age up to 18 and after 60 years;
• pregnancy;
• lactation;
• bladder disease.

If initially no contraindications were found, but in the course of losing weight, the state of health began to deteriorate (symptoms such as flatulence, nausea, heartburn and other troubles associated with the work of the stomach appeared), the consumption of protein shakes will have to be stopped. Perhaps the body simply does not tolerate one of its components (gluten or soy protein, for example).

To avoid such problems, you must initially choose the right type of protein food intended for weight loss.

Dispelling myths. Rumors regularly appear that protein shakes overwork the kidneys and liver. In fact, for this to happen, you need to drink it in liters.

Kinds

Before deciding on a protein muscular body shaping, find out which protein shakes for weight loss are effective and which are intended exclusively for sports nutrition.

There are several classifications of this drink, and detailed information should be collected about all its varieties in order to choose the only correct option.

1. Branded ones can be pharmacy or sold in sports nutrition stores. The former are ideal for the process of losing weight, leave the latter to bodybuilders.
2. Homemade ones will not be as effective as industrial ones, but their composition is 100% natural, which means it is completely harmless to health. Another plus of such protein drinks is the relative budget compared to branded products.

Depending on the nature of the protein in protein shakes, they are divided into several types.

• Dairy

They are characterized by medium digestibility, are made from milk, consist of 80% casein. For weight loss, choose Dymatize Elite Casein.

• Soy (vegetable)

Designed specifically for vegetarians and those who suffer from intolerance to milk proteins. Nutritionists recommend taking Soy 80+ Protein.

• egg

Differ in good biological activity, expensive. You can use 100% Egg Protein.

• Casein

Slowly absorbed by the body, contain essential amino acids. It is best to take them before bed. Of the brands, Gold Standard 100% Casein is good.

• Whey

Fast-digesting protein shakes made from whey.

Includes several other varieties:

- whey powder concentrate - the most budget option, contains protein (up to 80%), a lot of fat and lactose;
- isolate - a more expensive mixture, contains up to 95% protein;
- hydrolyzate is an expensive pleasure, it is absorbed very quickly, it is of high quality, but it is intended mainly for sports nutrition.

Energy protein drinks are also on sale, but they are not suitable for body shaping, as they are high in calories due to carbohydrates (sucrose and fructose) and fats in the composition.

If you can’t figure out the variety of branded products on your own, seek help from a nutritionist. He will assess the state of your health and tell you how to choose a protein shake for weight loss on an individual basis. If this is not possible, it is better not to risk it and stop at home recipes. But first, look at the schemes for taking these miraculous cocktails that are acceptable to you.

through the pages of history. Purposeful study of proteins began in the 18th century. Antoine François de Fourcroix's (French chemist) research on albumin, fibrin and gluten led to the classification of proteins into a separate group of molecules.

Application schemes

Nutritionists and athletes, endocrinologists and gastroenterologists, trainers and amateurs all argue about how to drink a protein shake for weight loss. Before or after exercise? Replacing them with meals or eating as snacks? In the morning or evening? There are no unambiguous answers to these questions. Therefore, you will have to shovel a lot of information, study reviews, consult with those who know a lot about this.

Admission schemes

Scheme No. 1. Replace 1 or 2 main meals with a protein shake. It is best to take them at lunch and dinner. Breakfast should be as complete and balanced as possible, including a reasonable amount of carbohydrates and fats.

Scheme number 2. Drink protein drinks in between the main meals. They will make up your 2nd breakfast and afternoon snack.

Scheme number 3. Switch to three meals a day, excluding snacks (2nd breakfast and afternoon snack), drink a protein shake only for dinner.

Scheme number 4. Replace one of the dishes for lunch or dinner with a protein shake.

Scheme number 5. Many nutritionists are convinced that it is correct to use a protein shake for breakfast, after jogging or exercising in the morning. It will saturate you with energy for the whole day and dull the feeling of hunger for a long time.

1. Protein shakes are recommended to drink about half an hour (+/-15 minutes of weather will not do) after training.
2. Pair them with whole grain bread, nuts, or fruit.
3. If you do not want to become a bodybuilder, cancel power physical activity and replace it with light ones while losing weight.
4. Do not drink such drinks in one gulp. The sips should be small, the process should give you maximum pleasure, so stretch it as far as possible.
5. Start with 1 glass of protein shake a day to see how your body reacts to this method of losing weight. If there are no side effects within a week, the portion can be increased.
6. Drink them in the background. Dietary restrictions for the period of their use are mandatory.
7. The duration of weight loss should correspond to the timing of the chosen diet. Noticeable results should appear on the scale by the end of the first week of protein nutrition.

All these schemes, how and when to drink protein shakes for weight loss, have been developed by nutritionists and have been tested in practice more than once. Read the reviews and choose the best option for yourself, following the recommendations from experts. This is the only way to achieve good results.

And, of course, a lot will depend on which drinks you prefer - store-bought or homemade.

Another myth. Many argue that protein shakes are addictive. In reality, the maximum that you will feel after stopping its use is the desire to try it again, like any other tasty product (chocolate or ice cream, for example).

Compound

If you set out to purchase or prepare the best protein shake for weight loss, take a closer look at their composition. Protein in them should be at least 40%. The rest is vitamins, minerals, amino acids and other useful substances.

Branded powders are usually made from:

• milk;
• egg white;
• casein;
• whey (its hydrolyzate, concentrate, isolate).

Homemade protein shakes include:

• any dairy products: cottage cheese, milk, cream, kefir, yogurt;
• egg white;
• nuts;
• seafood (the same shrimp);
• green vegetables: spinach, asparagus, broccoli;
• sprouts of wheat, oats;
• cereals.

These are natural sources of protein of plant and animal origin. By adding fruits and berries to them for taste and fortification of the body, you can make a protein shake at home, which is in no way inferior in quality to a store-bought one.

The main thing is to comprehend the art of cooking, so as not to confuse the dosages of the main ingredients, on which the results of losing weight will depend.

On a note! Often, after a course of weight loss on branded protein shakes, irritation appears on the face. You need to understand that this is a skin reaction not to the protein itself, but to the flavors and dyes in the composition of the product.

Cooking process

Instructions on how to prepare a protein shake for weight loss at home are extremely simple and do not require culinary skills. Both a man and a child can cope with any of the recipes, and even women with their cooking talent will be able to create a real masterpiece from this dish, which will turn out to be not only healthy, but also very, very tasty.

1. To prepare protein drinks, you will definitely need a serviceable, high-quality blender (shaker, mixer), because he will have to work tirelessly throughout the entire period of losing weight.
2. Measuring scales for weighing ingredients are required.
3. Dairy products - either completely fat-free or with a minimum percentage of fat. You can take soy milk.
4. The eggs must be hard boiled.

Absolutely all protein shakes, despite the variety of recipes, are prepared in approximately the same way:

• cut fruits, sprouts, greens into pieces;
• pour milk into the blender;
• add to it the rest of the products indicated in the recipe;
• stir until foam appears on the surface;
• pour into a glass;
• drink right away.

If you strictly follow the recipe you like, as a result of all these well-coordinated actions, you will get a real high-quality protein shake, which in just a couple of weeks will help you lose weight and put your figure in order.

A distinctive feature of such a delicious diet is that during protein fasting, you can drink drinks of different composition. So get ready to taste different recipes!

Useful advice. After preparing protein drinks, thoroughly rinse the blender bowl, otherwise you are guaranteed an unpleasant smell from sour dairy products.

homemade recipes

It remains to choose a recipe for a protein shake for weight loss, which will suit you in terms of its taste. Pay attention to the fruits and berries in its composition so that you are not allergic to them - and then the process of losing weight will be useful, effective and very tasty. See for yourself how easy it is to make this protein dish at home!

Fruit protein shakes

• With kiwi

Mix a glass of low-fat kefir, 350 ml of soy milk, add 1 medium-sized kiwi fruit cut into cubes, 30 ml of melted honey.

• With tangerines

Mix 125 ml of fat-free kefir, 2 cups of soy milk, 10 ml, 2 tangerines chopped into pieces.

• with bananas

Mix 100 g of low-fat cottage cheese, a glass of low-fat milk, 15 ml of melted honey, 1 mashed banana, 30 g of oatmeal.

• With strawberry

Mix a glass of fat-free yogurt with 340 ml of soy or skim milk, 15 g, 100 g of strawberries.

Egg and milk protein shakes

• Vanilla Sky

Mix 100 g of cottage cheese (minimum fat content) with 150 ml of milk (soy), add a pinch of vanilla.

• sweet pepper

Mix 100 g of cottage cheese (minimum fat content) with 150 ml of milk (soy), add green bell pepper cut into pieces in an amount of 50 g.

• cinnamon coffee

Mix 100 g of cottage cheese (minimum fat content) with 150 ml of milk (soy), add 10 g of cocoa powder and to taste.

• village

Mix 200 ml of milk (low-fat or soy) with 2 egg whites and 20 g of chopped herbs (parsley or dill).

• snowball

Mix 100 g of cottage cheese (minimum fat content) with 150 ml of milk (soy), add 1 egg white.

Grain protein shakes

• berry

Mix 30 g of sprouted oats, 50 g of any sour berry (cranberry or lingonberry), 150 g of cottage cheese, add 100 g of boiled water.

• forest path

Protein or protein is the building material for our muscles, which, for example, is found in meat or eggs. But, unfortunately, we do not always have the opportunity to cook such a dinner for ourselves. A wonderful alternative to foods rich in protein is a protein drink, in other words, a protein shake.

A protein shake is essential for rapid muscle growth. For people involved in sports or any physical activity, it is simply irreplaceable. In addition, the preparation of a protein drink will not take you much time, and the drink is always at hand (after all, every 3 hours our body needs a meal).

But not only athletes can consume protein drinks. It turns out that almost everyone can drink them, because any body needs protein, moreover, such a drink is not difficult to prepare at home. Effective cocktails and for weight loss. A protein drink contains several times less carbohydrates that we consume per day, which helps the body lose excess fat stores. Pregnant women can also eat such cocktails, because they often have a beneficial effect on the general condition of the mother.

Protein shakes come in 4 types:

• Serum. It is the most digestible, rarely causes allergies.
• Lactic. It has a more pleasant taste, but not everyone can tolerate milk sugar.
• Egg. Well absorbed, but allergenic.
• Vegetable. It is mainly used by vegetarians. The most common protein source is soy.

You can buy ready-made protein shake powder mixes, but this is not exactly a budget option, so the FeelGood team has found recipes for making protein drinks for you that you can make at home!

Protein shake "Classic"

• 350 mg milk
• 100 g cottage cheese
• 1 banana
• 4 egg whites (boiled)
• 2 tbsp. l. honey
• 1 st. l. olive oil

The recipe is simple: load all the ingredients into a blender bowl and after turning it all into a homogeneous mixture, the drink is ready to drink.

Muscle Protein Shake

• 1 cup milk ¼ cup fruit juice
• ½ cup yogurt
• 1 banana
• 6 strawberries
• 2 tbsp. l. protein powder
• 1 tbsp honey
• 1 tsp wheat germ

Whisk the ingredients in a blender and the cocktail is ready.

Protein shake "Silos"

• 250 ml milk
• 1 banana
• 100 ml yogurt
• 2 tbsp honey
• 2 tbsp oatmeal
• ice cream

Protein shake "Ice Zangas"

• 3 tbsp fresh berries
• 300 g fruit juice
• 3 fresh eggs
• 2 tsp brewer's yeast
• 2 ml protein powder
• 4 ice cubes

Protein shake with dried fruits

• 500 ml milk
• 250 g cottage cheese
• 10 quail eggs
• 50 g honey or jam
• 100 g dry milk
• 100 g sour cream
• raisins, dried apricots

Protein shake nut

• 1 egg
• 1 st. l. honey
• Pour 1 tablespoon of chopped walnuts with a glass of kefir (you can use any other nuts).

Steve Reeves Protein Shake

• 3 fresh eggs
• 2 tbsp powdered milk
• 400 g freshly squeezed orange juice
• 1 banana
• 1 tbsp gelatin
• 1 tbsp honey

We beat in a blender, and the protein drink at home is ready!

Protein shake Valentin Dikul

• 100 g cottage cheese
• 3 tsp crushed chocolate
• 2 tsp honey
• 150 grams of sour cream

Pour sour cream into a blender, then cottage cheese, chocolate and honey. Beat until smooth.

spicy protein shake

• 400 g cottage cheese
• 200 ml water
• 15 g paprika (yellow, green, red - to choose from or a mixture)

We beat with a blender. We enjoy a drink.

Raspberry Protein Shake

• 200 ml milk
• 200 ml yogurt (natural, sugar free, 1.5%)
• 100 g raspberries (fresh or frozen)

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

Of course, there is a special intake schedule for protein drinks.

The best time to drink a protein drink: 40 minutes before a workout or 30 minutes after. Try not to miss the time after exercise when you want to eat, because this is the most effective time for muscle growth. Therefore, we advise you to prepare a protein drink at home, before going out.

Also, do not forget that a hearty breakfast is very important for the body. Because with a good protein breakfast, the body will begin a quick recovery, and without morning protein, fats will simply start to be burned, stopping the building processes. Well, to prepare your muscles for sleep, eat some cottage cheese at night. Gained muscles will not burn out, and cottage cheese will charge the body for the whole night.

Remember that everything has a measure, so the use of protein shakes is a purely individual thing. Watch your body and what you eat, because we are what we eat!

I am glad to welcome everyone, ladies and gentlemen! How to make protein shakes at home?

For some reason, lately, we have begun to pay little attention to nutrition, either this summer is affecting - after all, after all, the heat on the street does not really make you want to eat, or Mars went for Venus snickers and it was an unfavorable time to write “nutritious” articles. In general, today we will correct these errors.

After reading the note, you will know 18 simple drink recipes that will help diversify your mass-gaining diet. Please take your seats at the tables and wait for the waiter!

Protein shakes at home. Laying the foundations

As you know, I am not a supporter of plagiarism and I do not like it when a lot of the same type of information on a certain topic begins to multiply on the Internet. Therefore, in this article, I decided to collect the most unusual recipes for making natural protein shakes at home and present them to your strict but fair court. In addition to the drinks themselves, you will learn information about their “nutritional composition”, calorie content, and so on, i.e. you will leave with a full baggage of knowledge on this topic and you can become a real “cocktail man” or “woman”.

Note:
All further narration on the topic of protein shakes at home will be divided into subchapters

What do we know about protein shakes?

This is a special type of drink, which is based on protein components. It is designed to "nourish" the muscles for their better recovery and subsequent growth after heavy weight training. During such training, microfractures of fibers occur, they need a building element (preferably liquid) to “patch” these microcracks. Protein shakes are most often made and sold in specialized fitness centers, adding various “chemical” powder-type components. However, in terms of usefulness and taste, no “chemosis” can be compared with natural products and cocktails based on them.

I am not a particular supporter of various powders and I think that a beginner (experience 1-1,5 of the year) do not bother yourself with various jars, lids and cones. This is an extra waste of time studying which is better, and money goes pretty well. Therefore, here we will consider only “naturals” and their recipes.

What is the difference between a liquid protein (cocktail) and a “solid” one? Of course, in the speed of assimilation. If after a workout you don’t have a personal chef sitting in the locker room and rattling jars of regular protein food (chicken breast, fish, meat) This means that you have to prepare everything yourself. Those. come home, take a shower, warm up, spread out, and only then put it in your mouth. All this takes an unillusionably long time, and you may simply not have time to close yours in time. And then no matter how much you knock, no one will specially open it again for you.

Note:

In America, most gyms have specially equipped eating areas where the athlete can sit down and prepare his rations after training. And all this is a stone's throw from iron.

In addition, because tell us that we need to eat food every 3 hours, and by no means can you afford to drag a couple of cases with food to work. This is where they come to our aid - money from parents liquid version of proteins in the form of drinks. You can already take them with you, and they take up much less volume - just one shaker (special functional “shaker”).

The main task of any athlete is to maintain a consistently high level of protein content (). This is a necessary and sufficient condition. To protein shakes (recipes below) adopted for everything 100% , it is necessary to comply with a number of the following requirements:

• the temperature of the drink should be approx. 37 degrees. It is with her that the stomach works in an accelerated mode, i.e. as efficiently as possible;
• portion size should not exceed 250-300 gr. More simply may not be absorbed by the body;
• digestibility of the ingredients. No need to throw everything that is protein in the refrigerator into a cocktail, making a burda out of it. You may need to replace milk if it causes indigestion in you, i.e. there are problems with the absorption of milk sugar.

Any drink consists of a base, i.e. bases, in protein drinks, the base is protein. In general, the components of a protein shake at home are selected so that there are more proteins ( 20-25 gr), carbohydrates and vitamins a little (about 5-10 gr). There is approximately enough liquid to get the desired consistency of sour cream.

So, let's go over the main components:

• liquid base - water, milk, kefir, fermented baked milk, varenets, yogurt, juice. Volume order 200-250 ml;
• proteins - milk powder, chicken (boiled) / quail eggs (including raw), cottage cheese (0-3% fat content)- up to 100-150 gr;
• carbohydrates - honey, brown sugar, jam, jam / marmalade - total 15 gr;
• fats (optional) - linseed / olive oil - 1 Art. l;
• vitamins - banana, fruits, berries (including ice creams).

Note:

When shaping cocktails, keep in mind that 1 tsp = 5-8 gr, 1 Art. l. = 16-18 gr. This will help you accurately measure the necessary components.

So, we have laid a certain theoretical base, now we are moving on to practice, i.e. to the recipes.

Protein shakes at home: recipes and rules for taking

I would like to say right away that on the Internet (from site to site) the same homemade recipes roam, they are quite simple and, most importantly, effective. I suggest you, along with some of the “domestic”, treat yourself to overseas exclusives.

Actually, the recipes are in front of you ...

Cocktail number 1. "Classics of the genre"

Composition: volume - 650 ml (split into 2 times), proteins - 45 gr. All products are thoroughly “mixed” and periodically change the proportions, playing with taste.

Cocktail number 2. "T-72"

Composition: volume - 280 ml, proteins - 25 gr. Everything is simple and reliable, like in a tank T-72 :).

Cocktail number 3. "Fruit mix"

Compound: 8 gr. protein 33 gr. carbohydrates, 2 gr. fiber, 2 gr. fat, 171 calorie.

Cocktail number 4. "Silage"

Cocktail number 5. "Nutritious"

Cocktail number 6. "Solyanka"

Cocktail number 7. "Spoon of sour cream"

Cocktail number 8. "Walnut"

Cocktail number 9. "Umka"

Cocktail number 10. "Tupinambre"

In addition to simple homemade cocktails, you can use the "star" recipes from the "celestials" of bodybuilding and not only.

Cocktail number 11. "Schwartz and Niger"

Cocktail number 12. “Ice of Zangas”

Cocktail number 13. "Women's Joy"

Cocktail number 14. "Reeves"

Cocktail number 15. "Vadik"

Cocktail number 16. “From the ocean”

Cocktail number 17. "Water"

Cocktail number 18. "Champion"

Note:

The ingredients of any cocktail must be placed in a blender and chopped.

Actually, this is all about the recipes for making protein shakes at home. Now a few words about when to use all this deliciousness.

Protein shakes at home: rules for taking

Of course, “liquid” food has its own intake schedule.

So, the most successful time for taking cocktails is for 40 minutes before and after 30 minutes after training, i.e. during the opening of the protein-carbohydrate window. Remember - do not try to skip the post-workout “zhor”, it is at this time that proteins give the greatest anabolic effect. Morning is also important. After awakening, the glycogen depot in the liver is depleted, and the body is in the borderline stage. Those. either protein with carbohydrates will not come in and the muscles will start to burn, or a solid “protein” breakfast will follow, and the body will restore its reserves, plus it will continue building processes. In the morning, in addition to the fact that the body needs to replenish glycogen stores, the concentration of catabolic hormones in the blood also increases, which lead to “corrosion” of the muscles.

Night watch protein intake is also important, because it allows you to prepare your muscles for sleep. Therefore, to prevent the burning of hard-gained muscles, hit the long-playing protein - casein (particularly cottage cheese). It will serve as a night energizer for your muscles.

Well, the last, so to speak, for dessert.

The main catch with the frequent use of protein shakes is that they “get bored” and no longer deliver the initial taste pleasure. So, so that your drinks always delight you with new, unusual tastes, remember the following ways to “diluted” them:

• adding fruits/berries

You can use almost any fruit that is on hand at this time of the year. In summer, be sure to use berries - a natural source and a storehouse of vitamins, raspberries, currants, strawberries are perfect.

• adding more water/milk

If you find that you no longer like the drink, make it more liquid, i.e. add more water/milk. You can also add a small amount of natural sweeteners.

• smoothies

You can easily turn your protein shake into a fresh smoothie. Add ice cubes, fresh fruits and mix everything in a blender.

• adding chocolate powder

You can diversify the taste of the drink by adding chocolate chips, cocoa or cinnamon.

• adding yogurt

If you like thicker and sweeter, then yogurt is what you need. It will give the cocktail a unique taste and depth.

By following these simple tips, you'll start building big, lean muscles—not only right, but delicious!

Afterword

Well, our next nutritious article has come to an end. Today we learned how to make protein shakes at home. As you can see, nothing complicated, the main thing is to have the right ingredients and delicious recipes on hand, and you are provided with this for years to come.

That's all, let's finish the last lines and boldly blow into the kitchen to create new tastes!

PS. If you have your own “crown” cocktail recipes, then don’t be “greedy” and show them to the world in the comment format below :)