Any athlete knows how to make a protein shake at home. After all, such a drink is an integral part of nutrition among athletes. Protein - the "building material" of cells, without which the body literally falls into decay, will wither like a plant that has not been watered. It is especially important for the restoration of muscle tissue that is injured at the time of strength exercises. If, while playing sports, not consuming protein, to achieve the desired result in terms of appearance, alas, it will not work.
The modern market for sports nutrition offers a huge amount of protein powders, which, unlike their predecessors, have a pleasant taste and aroma. But there is an opportunity to create a protein shake at home. Some knowledge and the availability of a certain list of products will help in the end to get a really useful product.
Homemade Protein Drinks: Principle of Operation and Main Differences from the Ready Powder
The main positive property of a cocktail containing protein, prepared independently, is its benefits. Using homemade products to make the drink, you can get a 100% natural cocktail. It, unlike the finished powder, does not contain chemical impurities. Consequently, the positive effect of it will be much greater. You can highlight the following positive features of home-made protein shakes:
- naturalness;
- the ability to adjust the taste as desired, adding or excluding products;
- low price in comparison with purchased mixtures;
- the greatest benefit to the body.
However, do not completely discount ready-made mixtures. In many recipes, such an ingredient is present, so that a protein in the form of a powder, if, of course, there is a desire, can be used to make a cocktail along with other products.
How do homemade cocktails work? The first main point that you need to know about is that there will be no sense in a protein drink if you do not engage in sports and maintain an appropriate diet. He will work best in the complex. After entering the body, the protein enters the muscle cells, helping the damaged tissues recover.
How to make a protein shake at home? Principles and Recommendations
The main component of such a drink is already well known. Skim milk is commonly used to saturate a shake with protein. Other various products containing beneficial substances, in particular fiber, are added to it. It is also necessary to enrich the cocktail with other elements important for the body. For example, if you need a set of muscle mass and quick recovery, carbohydrate-rich foods are definitely on the cocktail list. This substance can be quickly and slowly digested. Now we are talking about the latter. Slow carbohydrates tend to be converted to energy. They are found in honey, berries, ice cream, baby purees and natural juice.
Everyone can make a protein shake at home. To do this, you will need the products indicated in the selected recipe, sometimes a protein powder mixture, as well as a blender.
It is recommended to prepare a drink immediately before use, as it is not stored for a long time. Drinks are drunk before and after training, as well as during the day and at bedtime. However, for each case, the composition of the cocktail varies depending on the needs of the body.
Recommendations regarding the use of cocktails: when, what and how much?
Each protein drink is prepared according to needs. Some stimulate weight loss, others are designed to build muscle, others are for gaining body weight, fourth are an excellent option for a snack during the day, when there is no way to eat normally and so on. The difference is in the components. In the morning, for example, a protein-carbohydrate cocktail containing glucose made at home is perfect, but in the evening this substance is undesirable. We need a drink, for the digestion of which the body does not need to spend a lot of energy. By the way, as for the assimilation of the mixture: it should be about the same temperature as the body 36-37 degrees. This will speed up the stomach.
Before training, do not drink too much protein drink, not more than 0.3 liters. As for time, there is such a thing as a “protein window”. Following it, a cocktail should be drunk before physical activity, 40 minutes before it, and half an hour after its completion. This is an ideal time for the absorption of substances by the body. The optimal amount of cocktails consumed on a training day is 3. It is necessary to monitor the total number of consumed proteins so as not to exceed the daily maximum rate.
What foods make protein shakes based on?
The best option is to add whey protein to a protein drink at home, sold in sports nutrition stores. But there is an opinion that such powders are much worse absorbed by the body and less useful than cocktails on a natural basis. So what can a drink consist of? For the manufacture of protein shakes at home for weight loss, muscle building and other purposes, protein-containing products such as:
- milk;
- natural yogurt without additives;
- cottage cheese.
All these products must be fat free. In addition, a lot of protein in nuts, eggs and seeds. Still need carbohydrates. They are found in sweet berries and fruits, honey, ice cream, baby purees and juice. But there is a lot of fiber in cereals. This is oatmeal, buckwheat, barley. Bran, vegetables and unsweetened fruits are suitable.
Are there any contraindications to the use of such drinks?
Both deficiency and excessive consumption of something are very harmful to health. Therefore, we must not forget about the measure. For example, one drink should contain no more than 30 g of protein. Only in this way will it benefit. As for the more serious contraindications, like many products, cocktails can not be taken for serious diseases, pathologies in the acute period, impaired renal function and the central nervous system, during pregnancy and lactation. Consultation of the attending physician is recommended.
Protein (protein) shakes at home
- 0.35 liters of warm milk + 0.2 kg of cottage cheese;
- 0.3 liters of milk + 2 egg whites + any jam or fruit syrup (a little, for taste);
- 0.25 liters of milk + 0.05 kg of cottage cheese + chicken egg (or 3 quail) + banana;
- 6 quail eggs + a glass of natural nonfat yogurt without additives + a mug of orange juice;
- 0.15 kg of vanilla-flavored ice cream + 2 cups of milk + egg;
- 0.25 liters of warm milk + banana + 2 tablespoons of honey;
- 2 eggs + 3 tablespoons of milk powder + 0.15 kg of vanilla yogurt;
- 0.2 liters of kefir and milk + egg + 2 tablespoons of honey + 5 chopped walnuts;
- a glass of milk + a cup of fresh natural coffee + a spoonful of honey;
- 0.2 kg of cottage cheese + a glass of milk + fresh berries.
How to make a protein shake at home? Depending on the recipe chosen, all the ingredients are combined in a blender and mixed until smooth. The result is a delicious protein-rich drink that will be much better and healthier than the powder version.
Protein and Carbohydrate Rich Cocktail Recipes
The main thing is to achieve the correct ratio of these two substances so as not to strain the stomach. It is also important to remember that taste, although it matters, but it is a secondary factor. You need to be careful with carbohydrates without adding too many sweet ingredients to the drink.
Such cocktails are also for gaining body weight and muscle and for weight loss. Carbohydrates can be obtained by adding banana and oatmeal to the drink. The latter product will also act as a thickener. A banana is also a natural sweetener. Here are some popular homemade protein shake recipes:
First option:
- 10 g bran;
- 50 g chopped oatmeal;
- a handful of berries;
- 1-10 g of fructose;
- 0.25 liters of milk;
- whey protein scoop.
It is recommended that you drink about an hour before your workout.
The second option:
- 2 scoops of vanilla protein;
- 2 teaspoons of cocoa;
- 0.25 liters of water;
- 50 ml of yogurt;
- 2 tablespoons of fructose.
The third option:
- 50 g fat-free cottage cheese;
- 2 handfuls of berries;
- 2 boiled egg whites;
- 0.2 l of milk;
- 2 tablespoons of honey;
- 3 tablespoons of oatmeal.
Fourth option:
- 60 g oatmeal;
- 2 tablespoons of raspberry jam;
- 0.15 kg of grapes;
- 0.25 liters of milk;
- 4 egg whites.
Fifth option:
- 0.1 liters of orange juice;
- 2 tablespoons of fructose;
- 0.2 l of milk;
- banana;
- 0.1 kg fat-free cottage cheese.
Muscle Cocktails
Specialists have developed a protein supplement called Power Monkey. This is a great protein shake at home for muscle growth. To prepare it you will need:
- 3 handfuls of almonds;
- 1 ripe pear or mango;
- 1.5 bananas;
- 1 bunch of spinach;
- 0.4 l of almond milk;
- 0.11 kg of whey protein;
- natural yogurt.
The above list of ingredients will give the body more than 100 g of carbohydrates and proteins. Since this is too much for one meal, the prepared cocktail is stored in the refrigerator and consumed throughout the day in portions in several sets.
Another Protein-Rich Shake Recipe:
- 0.4 kg of home-made soft cheese;
- 0.4 l skim milk;
- 64 g of whey protein;
- 2 tablespoons of low fat yogurt;
- ripe banana;
- 0.2 kg raspberries.
By mixing all the ingredients in a blender, you can get a great protein shake at home for muscle.
Slimming Cocktails
For example, to reduce weight, you can prepare a drink, which should replace the main meal. The cocktail consists of:
- a glass of fermented baked milk;
- ½ banana;
- several feijoa.
This is a delicious and nutritious drink that is perfect for those who want to lose weight and work on the relief. If desired, fermented baked milk can be replaced with cottage cheese with 1% fat. Here is another interesting protein shake recipe:
- 0.15 kg fat-free cottage cheese;
- 0.2 l of low-fat kefir;
- ½ jars of baby food or a little fruit puree.
The finished mixture does not contain fat, but it contains 25 g of protein and 10 g of carbohydrates. If you wish, you can enrich the drink with bran - they will only benefit.
The following protein shake for weight loss at home consists of ½ banana, 0.2 kg of yogurt, ½ tangerine, 0.1 kg of fat-free cottage cheese and protein of one egg. First you need to chop the fruit, and then add the rest of the products to them.
Several recipes from champions
Arnold Schwarzenegger - perhaps the standard of strength and power. He recommends preparing such a protein drink:
- 2 cups of milk;
- ½ cup creamy ice cream and milk powder without fat;
- fresh egg.
Shared his recipe and Steve Reeves. The drink he recommends consists of the following ingredients:
- banana;
- 3 fresh eggs;
- 0.4 l of orange natural juice;
- 2 tablespoons of milk powder;
- on a tablespoon of honey and gelatin.
And another recipe for a protein shake at home for mass gain from Valentin Dikul:
- 0.15 kg nonfat sour cream;
- 0.1 kg fat-free cottage cheese;
- 2 teaspoons of honey;
- 3 teaspoons of crushed chocolate.
Goodies that everyone will like
As you know, spicy foods contribute to the acceleration of metabolism, which, in turn, stimulates the process of fat burning. For those who normally tolerate the taste of spices, there is such an interesting recipe:
- 0.35 kg low-fat cottage cheese;
- 0.2 l of water;
- 10-15 g of sweet paprika.
A cocktail is prohibited for various types of gastritis and peptic ulcer. It is recommended to drink it instead of dinner. Even at this time of day you can drink this drink:
- a scoop of chocolate whey protein;
- 0.15 kg of homemade cheese;
- 0.3 l of warm skim milk;
- 50 g of instant cocoa.
A few cocktail recipes that you drink in the morning and before your workout:
- a scoop of chocolate whey protein + 0.1 kg of almonds + 0.3 kg of skim milk + ½ crushed chocolate bar;
- a scoop of vanilla whey protein + a glass of clean drinking water + some canned peaches + a bag of instant oatmeal;
- scoop of vanilla whey powder + 0.1 l of vanilla yogurt + 0.2 l of natural orange juice.
Options for protein shakes at home, reviews of which confirm the benefits of taking a drink after a workout:
- ½ cup ice cream and milk powder + egg white + 2 cups skim milk;
- 10 chicken egg proteins + ¾ parts of warm water proteins + salt and pepper (to taste);
- 3 tablespoons of cocoa powder + 2 cups of skim milk + a portion of chocolate whey protein + ½ cup skimmed cottage cheese;
- 0.15 L of natural yogurt without additives + 1 serving of vanilla whey and casein protein + 0.1 L of skim milk;
- portion of chocolate whey protein + ½ cup crushed almonds + 0.2 l of warm skim milk + ½ bar of grated chocolate.
Best Video Recipes
And one more clip. In a few minutes, you will learn a lot of useful information about cocktails.
Who knows best about making cocktails, no matter how athletes are? These videos talk about the best protein drinks.