Количество белка, который человек должен получать with food subject to regular exercise, is 1.4 g per pound of weight. Professional athletes and people who are engaged in hard physical labor should increase this volume by another 1.5 times. This may seem strange to many, but protein food contributes both to weight loss and at the same time to building muscle. Therefore, for those people who want to get rid of extra pounds, and those who go to workouts only to “pump up”, protein shakes will be useful. How they need to be prepared, we will tell in detail in our article.
Protein shake: drink before or after exercise
A question that still remains controversial:when to drink protein shake? The use of energy drink is allowed for a couple of hours before the start of an intensive workout or within 30-60 minutes after its completion. Better yet, take a complex of amino acids half an hour before classes begin, from which the body will receive energy during exercise, rather than destroy muscle mass.
Drink a cocktail after a workout justnecessary for recuperation. At this time, depleted body best absorbs nutrients, which ensures the use of protein drinks.
High Protein Cocktail
Most professional athletesprefer to use whey protein in post-workout cocktails. You can add protein in the preparation of homemade beverages, thereby increasing their nutritional and energy value.
Cocktail after training for muscle growth,prepared according to the following recipe, contains almost 132 g of proteins in 1400 ml of product. If we take into account the fact that only 40 g of proteins are absorbed at a time and it is quite difficult to drink almost one and a half liters of liquid at once, it is desirable to divide the resulting volume into 3 doses, every 2 hours.
For the preparation of a cocktail with a high contentproteins and the addition of whey protein need to combine in the blender bowl only six ingredients. It is skimmed milk (400 ml), 2 cups of low-fat cottage cheese, 4 measured spoons of canned protein (16 g of proteins in each spoon), a couple of tablespoons of Greek yogurt, raspberries (100 g) and a banana for taste. It is possible and not to add powdered protein to the cocktail, then the protein content in it will be about 64 g, which is also pretty good.
Egg Cocktail with Honey
Some athletes after trainingprefer to use egg shakes as an alternative to milk and sour-milk protein drinks. This is due to the fact that egg protein is absorbed much faster than milk, which means that the recovery of strength and muscle building will occur faster. There is no consensus on the correctness of this statement, so these two types of cocktail can be interchanged or interchanged.
To make an egg cocktail after training, you must:
- Cook hard-boiled 5 chicken eggs, cool them in cold water and peel off the shell.
- Pour 200 ml of milk, 1 whole egg and 4 proteins from the rest into a glass of an immersion blender. To taste the cocktail is added to the tea bed of liquid honey.
- All ingredients are thoroughly whipped, after which the drink can be considered ready to drink.
This nutritious cocktail contains 30 g of proteins and 10 g of fat and carbohydrates.
Quick protein shake with cottage cheese
Most people after training preferprepare protein shakes based on dairy products. Milk, kefir, cottage cheese contain sufficient amounts of building protein in the composition. And this is exactly what is needed to stimulate muscle growth after exhausting exercise.
The easiest protein shake after exerciseYou can make all of the three ingredients. For this, milk (250 ml), cottage cheese (100 g) and ripe banana are carefully whipped in the blender bowl. As a result of simple actions you can make a healthy and nutritious cocktail in a matter of minutes. By the way, all the ingredients must be chosen with a minimum percentage of fat.
Even more nutritious protein shake cancook, if you replace one of the ingredients in it (banana) cocoa powder. As a result of intense whipping in the blender bowl, a tasty and nutritious chocolate drink is obtained.
To prepare a cocktail after workouts inat home you need to whip in a blender 100 g of cottage cheese, a glass of milk with 1.6% fat and a tablespoon of quality cocoa in the form of powder. The protein content of such a drink is 28 grams, fat - 4 grams, and carbohydrates - 9 grams.
Natural Protein Shake with Banana
For accelerated growth of muscle mass after workouts, many athletes prefer to drink this cocktail:
- Pour 220 ml of milk with the lowest percentage of fat content into the bowl of a stationary blender.
- Add 50 g low-fat cottage cheese and hard-boiled egg whites.
- Honey (1 tbsp), banana and olive oil (1 tsp) are added to the other ingredients as a last resort.
- All ingredients are thoroughly whipped, after which the resulting drink is poured into a glass.
It is advisable to prepare such a cocktail after training immediately after class and use it no later than 45 minutes after their completion.
Egg white cocktail
Почти 35 г белка содержится в составе protein shake, prepared according to the following recipe. It is prepared on the basis of egg whites with the addition of yolk, cottage cheese and banana. If you drink this cocktail immediately after training, you can quickly restore muscle. In addition, as is known, the protein contained in eggs is absorbed faster, which means that such a cocktail after workouts will bring maximum benefit to the body.
Для приготовления яичного коктейля необходимо в In a blender bowl, beat 1 raw egg and 5 proteins, cottage cheese (50 g), a banana and 100 ml of water. The resulting drink should be drunk immediately after preparation. Since raw eggs are used for the cocktail, care should be taken to carefully treat them with soda before drinking.
Spicy cocktail after training
The next cocktail to the main ingredients.not a fruit or a vegetable is added, but a real hot paprika. And it is useful content of biologically active substances that have a positive effect on the circulatory system, diluting the blood and preventing the formation of blood clots. In addition, paprika accelerates the absorption of useful substances.
Spicy cocktail after workouts with hot paprika is prepared in the following sequence:
- 200 ml of water is poured into the bowl of the blender.
- 400 g of low-fat cottage cheese are poured from above.
- At last, a teaspoon of ground red paprika is added.
- All ingredients are whipped until a homogeneous, moderately thick mass.
Spicy cocktail is ready. It can be used both after training and during the day.
Protein shake with strawberry flavor
People who are engaged in the gym,after exercise, it is important to restore both protein and carbohydrate, or energy, reserve. Therefore, when choosing a protein shake recipe, it is important to pay attention to its nutritional value. Ideally, the protein and fat content will be high and the fat content low. This nutritional value provides a cocktail prepared according to the following recipe. It contains 34 g of proteins, 26 g of fat and less than 4 g of carbohydrates.
To make a delicious protein (protein)cocktail with a rich strawberry flavor, you need to whip in the bowl of a dip blender only three ingredients. To restore the protein balance, you will definitely need 1.5% milk (200 ml), cottage cheese (200 g) and 100 g of strawberries, fresh or frozen. Such a cocktail will not only fully restore strength, but also give you a good mood for the whole day.
Oatmeal Cocktail with Cottage Cheese and Apple
Almost 800 ml of high protein cocktail can be obtained by preparing it according to the following recipe:
- Oatmeal (100 g) is poured with water for 10 minutes so that it is well swollen.
- Apples (2 pieces) are cleared from the core. Peel can be left as it is an additional source of fiber.
- Prepare 200 grams of low-fat cottage cheese.
- Now all the prepared ingredients (oatmeal, cottage cheese and apples) are loaded into the blender bowl and thoroughly whipped to a uniform consistency.
Protein shake after workout with oatmealcontains 45 g of proteins, 110 g of carbohydrates and 7 g of fat. You can drink it in 2 doses. The first time is half an hour after training, and the second is with the next meal after 2-3 hours.
Blueberry smoothie with yogurt
This cocktail can be called not protein, butcarbohydrate. Everything is explained very simply: the protein content, as well as fat, is low in it, and there are as many as 60 g of carbohydrates. It is recommended for athletes to use it to restore energy reserves after performing physical exercises.
Homemade cocktail after a workout is prepared very simply and quickly:
- 60 g of dry Hercules oat groats are poured into the blender bowl.
- A peeled banana and 60 g of frozen blueberries are added. You can also take fresh berries, but with a frozen cocktail it turns out to be more refreshing.
- At the very end of oatmeal and fruit pourednatural yoghurt with low fat content and no additives. In total, about 300 or 400 g of this fermented milk product will be needed. You can add less yogurt, then the drink will be more like a smoothie than a cocktail.
Cocktail after workout for weight loss
The following 2 cocktail recipes are not onlycontribute to weight loss after training in the gym, but also positively affect the work of the entire digestive system. This is due to the presence of fermented milk products in the composition and high fiber content.
Cocktails after training at home can be prepared according to the following recipes:
- 300 ml is poured into the bowl of the stationary blendercoconut milk (can be replaced with the usual low-fat), kefir 1% (200 ml), a tablespoon of liquid honey and peeled and cut into small pieces of kiwi. Then all the ingredients are thoroughly whipped until a homogeneous consistency. The protein content in this cocktail is 21 g, fat - 17 g, carbohydrates - 10 g.
- Using an immersion blender in a deep glassfresh raspberries (150 g) are crushed to a state of mashed potatoes. Then, milk and yoghurt with 1.5% fat content (200 ml each) are poured into the berry mass. The ingredients are once again well whipped, after which the cocktail can be poured into glasses. The protein content in it is 17 g, fat - 6 g, carbohydrates - 24 g.
