Active training takes a lot of energy, andthe body is under stress. After heavy loads, the body needs nutrients and trace elements. To avoid the process of catabolism (destruction of muscle mass), it is necessary to consume proteins, fats, carbohydrates, trace elements and vitamins in a timely and competent manner.
Regardless of what the goal is - gaining muscle mass, losing weight or maintaining tonus - in order for muscles to recover qualitatively and their mass to grow, you need building material.
What is protein mixture for?
Protein Shake - Ready Mix with Highcontent of proteins and beneficial trace elements. There are many brands of sports nutrition, supplying protein. These mixtures are easy to carry and easy to use.
With intensive training, food takesspecial place in the daily routine of the athlete. A large amount of food is difficult to consume. This is where protein shakes come to the rescue. The drink is easier to drink and it is digested faster.
Но всегда ли производитель отвечает требованиям?Does the protein content on the label match the actual amount? Manufacturers claim that all elements are synthesized from natural products. You can argue about the pros and cons of sports nutrition, but one thing is true - you can make a protein shake at home. If you try, it will not yield to well-known brands.
The benefits of homemade protein shake
Home-made sports nutrition is easy to cook in any kitchen. Enough to have on hand a blender. In addition, there are undeniable advantages:
- Natural products. Everything is prepared from fresh and healthy ingredients, without the use of chemical components.
- Availability. Ingredients for blends can be bought at any supermarket.
- Saving. To provide the body with protein does not need mountains of gold. The main components are products available to all segments of the population.
- Taste. Depending on the mood, you can make different variations of cocktails. Adding or exclusion of individual components can completely change the taste of the finished mixture.
- Calorie. Depending on the goal pursued, you can independently change the nutritional value.
Sadly, but there are also disadvantages:
- Time. To prepare a cocktail, you must visit the store. Plus, mixing itself takes a little time.
- Equipment. Not everyone has a blender at home.
Cons less compared to the pluses theyinsignificant. Blender can be bought without spending a lot of money. And time will pay off with the benefits of natural products. It should be borne in mind that self-made drinks will never be digested as quickly as commercial powders. Cocktail based on cottage cheese, on the contrary, saturate the body for several hours. For some, this is a minus, for someone - a plus.
Main ingredients for protein blends
All components can be found in any supermarket at affordable prices:
- Cottage cheese.The main product for those who wish to make a protein shake at home. Protein in cottage cheese is casein, which helps to saturate the body. It is preferable to use low-fat or low-fat varieties. But if in the daily ration there is little fat food, then home-made fat cottage cheese will do.
- EggsChicken protein is one of the highest quality and easily digestible. You can find it on the shelf in any store. The yolk is also incredibly useful, as it contains healthy fats. 3-4 yolks completely cover the daily rate of fat. If there is a fear of salmonellosis, then quail eggs can be used. Their price is slightly higher, but there are several times more nutrients there.
- Banana.Fruit standing on top for people involved in sports. Give the cocktail a sweetness. Plus - the banana calorie content is quite high, which contributes to additional saturation. Also contains potassium, which is necessary for the contraction of muscle fiber.
- Honey. A storehouse of beneficial microelements.The value of this product is known to all. Just a couple of teaspoons will make the protein shake cooked at home sweet and healthy. And in the cold season will protect against colds.
- Jam. Natural syrup for sports mix.By adding jam, the product will become sweeter, and confidence in its usefulness will not be lost. However, it is worth remembering that any jam contains sugar, so you need to moderately use this product.
- Cereals. Clean and healthy carbohydrate that adds energy to the composition. It is worth using only large-grain non-processed varieties.
How to make a protein shake yourself at home? Just put the necessary products in a blender, pour milk, juice or kefir, and beat.
Cocktails for gaining lean muscle mass
For people who want to lose weight, you need a mixture without carbohydrates. However, the protein itself is extremely necessary for the body to lose weight only due to the burning of fat, and not muscle.
Below are several options for such mixtures. They contain a high percentage of protein, low-calorie and have a low glycemic index, which excludes weight gain.
Orange-curd cocktail with nuts
You can make a protein shake at home for muscle growth with an unusual combination of orange flavor and dairy products, getting a sweet and sour mixture.
Composition:
- milk - 150 ml;
- orange juice - 150 ml;
- cottage cheese - 200 g;
- banana - 1 pc .;
- honey - 30 g;
- nuts.
If the milk is poorly absorbed by the body, itscan be replaced with soy. It is best to use pasteurized. Fat does not play a special role. Honey will add sweetness and add healthy trace elements. If the diet does not allow fast carbohydrates in any form, then the banana can be removed. Nuts will saturate the mixture with healthy fats.
All ingredients must be placed in a blender and whipped on a turbo mode. The product contains a large portion of protein and nutrients. The volume is small, which does not overload the digestive system.
Total: protein - 40 g, carbohydrates - 30 g, fats - 5 g
Egg Protein Shake with Banana
This is a light cocktail, which serves as the basisegg white. Contains a high protein content, pleasant to the taste. Moreover, it is very quickly absorbed, as eggs are one of the highest quality proteins. Also worth noting is its availability.
You can consume this protein shake forgaining muscle mass at home during the day, but it is undesirable before or after training. At such times, the body needs carbohydrate, which is almost no mixture.
Composition:
- chicken egg - 3 pcs .;
- banana - 1 pc .;
- milk - 300 ml;
- honey - 2 tsp.
Banana can be removed.Only it is worth remembering that his presence will make the cocktail noticeably sweeter. Yolks do not need to remove, as the body needs fats. You can add a little vanilla ice cream. This will make the taste more enjoyable, but add a few calories.
Total: protein - 35 grams, carbohydrates - 20 grams.
Cocktails for weight gain
To add in muscle volumes in the shortestterms, the body needs to consume a sufficient amount of carbohydrates, which are responsible for providing energy to all processes in the body. Carbohydrates should be low glycemic. In other words, slow, not fast. Sugar and other sweets are also necessary (for brain work and fast energy), but their amount must be strictly controlled.
Slow carbohydrates include cereals (rice,buckwheat, oatmeal, etc.). That oatmeal is perfect for making home protein shakes to gain weight. Oatmeal should be whole grain and not heat treated.
Standard protein-carbohydrate cocktail
Variations can be many. Here is the easiest:
- egg - 3 pcs .;
- oatmeal - 100 g;
- banana - 1 pc .;
- Milk - 300 ml.
Eggs will give the necessary protein and fats. Oatmeal will provide energy. Banana will add sweets and thicknesses.
Total: protein - 40 g, carbohydrates - 150 g
Oatmeal Carbohydrate Dessert
To make a protein shake recipe number 2 at home, ice cream is required.
- cottage cheese - 200 g;
- milk - 300 ml;
- oatmeal - 150 g;
- ice cream - 150 g.
A milkshake containing a large portion of protein and carbohydrates resembles dessert to taste.
Total: protein - 45 g, carbohydrates - 200 g
It should be remembered that cocktails with highcarbohydrate content will be especially helpful before and after workout. Before loads, a large intake of carbohydrates will supply the body with the necessary energy. If you drink this mixture immediately after class, it will replenish the spent glycogen stores, and will help in the shortest time to build up the desired muscles.
Should I Drink Protein Shakes
The answer is unequivocal - yes.Protein is extremely important for both people exercising and ordinary people. So why not make it tasty and useful? With the help of a blender there are many options for blends. Ease of preparation, benefits and affordability are weighty arguments for homemade protein blends.
