Currently, in sports nutrition stores, as well as in online stores, you can find a large assortment of a wide variety of protein supplements from various manufacturers. These additives are divided into complex, soy, casein, whey. Protein can be made in the form of a powder, mixture, capsules. The product is packaged in jars or small bags. At the same time, anyone can choose their favorite taste.
Protein features
Athletes and those people who want to keep their bodies in great shape do not always trust modern pharmaceuticals. At the same time, many believe that it is best to get the protein necessary for the body from foods that can be purchased at any store. Homemade muscle growth protein, the recipes of which will be presented below, has several advantages:
- Such cocktails are much cheaper than factory ones. The costs of making such a drink at various companies are not very small, since the process of separating pure protein is quite resource-consuming and painstaking. For this reason, purchased supplements are usually not cheap.
- They do not contain additional components, for example, sweeteners, agents that prevent the product from caking and form foam, flavorings. Those who adhere to proper nutrition consider this to be very important.
But are homemade proteins as effective as factory proteins? On this issue, the opinions of experts differ. However, they are similar in that both factory-made and home-made protein are not capable of causing harm to health. Therefore, it will be useful to get acquainted with several recipes for a homemade protein shake. Before making homemade protein, you should pay attention to the fact that it is prepared very quickly, simply, and also requires little money.
Cooking recipes
For the preparation of such a drink, only high-protein products are used. If the main goal is weight loss, it is best to make a protein at home for weight loss from those foods that contain a small amount of carbohydrates.
In addition, it is necessary to exclude fats, which can interfere with the absorption of protein by the body. Therefore, if dairy products are used to make homemade protein for girls, then they should be with the lowest fat content, or better, low-fat.
Milk and cottage cheese
To prepare whey protein based on milk and cottage cheese, you need to take 50 g of milk powder, add to it the same amount of low-fat cottage cheese. The resulting mixture must be filled with 300 ml of milk, the fat content of which should be no more than 2.5%. For a more pleasant taste, a small amount of vanilla sugar or cinnamon can be added to the composition. 400 ml of this homemade protein contains about 33 g of protein and not more than 9 g of fat.
Wheat and nuts
You need to take 50 g of sprouted wheat, grind in a blender, add 200 g of fat-free kefir and 6 pieces of chopped cashew nuts. Kefir can be replaced with low-fat yogurt. 300 ml of this homemade protein shake contains about 25 g of pure protein.
Cottage cheese and fruits
In a blender, you need to mix to a homogeneous mass of 90 g of low fat cottage cheese and 300 g of milk from a store with a low fat content. Add one and a half bananas, 25 g of any nuts and two tablespoons of honey. Grind all ingredients thoroughly in a blender. If someone does not like the taste of honey, then you can not use it at all or take a smaller amount.
Oatmeal and banana
To prepare homemade protein for the mass, you need one cup of low-fat kefir. It should be mixed with half a banana, a little cinnamon and three tablespoons of oatmeal. Fans of fruits and berries can add strawberries, kiwi, pineapple or raspberry to the resulting composition.
Cottage cheese and cocoa
To prepare such a drink, pure cocoa powder and sweetener are required. These ingredients should be diluted with half a glass of plain water, and then in a small saucepan, bring the mixture to a boil. Boil for 2 minutes over low heat, stirring slowly and then cool. Separately, you need to mix 300 g of fat-free cottage cheese and 500 ml of kefir. After that, everything is combined and whipped until a homogeneous mass is obtained. Such a cooked protein at home with your own hands is drunk cold throughout the day between meals.
Milk and eggs
This option is the simplest, thanks to which you can make a protein shake in a couple of minutes if you have a mixer at home. To prepare it, you will need one raw egg, a small amount of honey for sweets or a teaspoon of sugar, as well as 250 g of nonfat milk. All ingredients are thoroughly mixed using a mixer. The resulting cocktail is drunk in the morning immediately after waking up. Homemade protein energizes a person for all day.
With juice
Before making homemade muscle protein with juice, you should pay attention to the fact that it is recommended to take only citrus drinks for its preparation. It is necessary to combine 200 g of low-fat cottage cheese, half a glass of freshly squeezed orange juice, one persimmon, half a glass of low-fat kefir. If someone does not like persimmons, then this fruit can be replaced with a simple banana. A ready-made protein shake can not only saturate a person with proteins, but also give the body a large amount of vitamins, a charge of energy and energy for the whole day.
With cherry
To make this homemade protein you will need natural cherry juice. Take 100 ml of juice and 100 g of curd. Separate the protein from the yolk. Add protein to these ingredients and a small amount of sweetener. Mix everything thoroughly.
Oatmeal with flax oil
In a mug of baked milk, you need to add 250 g of low-fat cottage cheese, one tablespoon of oat bran and the same amount of linseed oil. All ingredients are thoroughly mixed, it is best to use a blender. The resulting mixture is recommended to use a spoon. For a change of taste, pieces of fresh fruits and nuts can be added to the composition.
Protein Powder and Fruits
This popular drink was developed by nutritionist George Zangas. For cooking, you need to beat a couple of fresh fruits to your taste. Add to them 350 g of freshly squeezed juice, preferably orange or grapefruit. Mix everything well in a blender, and then fall asleep, mixing, 2 teaspoons of brewer's yeast, 3 teaspoons of protein powder. Break 3 eggs in the chicken eggs and finally add a few ice cubes. In the end, you should get a cocktail, mass resembling gruel. This protein is used several times a day.
These recipes are the easiest to make homemade protein with your own hands. To calculate how much protein a person needs, you need to know that 1 to 2.5 grams of protein per 1 kg of body weight. The exact amount will depend on how strong physical activity is, what results a person strives for. For example, a girl who does fitness or aerobics and weighs about 60 kg should consume no more than 90 g of protein per day. For weightlifters, whose weight is about 100 kg, 250 g of protein per day is required. Based on this, it is necessary to choose products and prepare nutritious protein shakes at home.
Product selection
You can make a protein shake yourself, using any combination of foods that are rich in protein. For the preparation of such a drink are ideal:
- Germinated grains of wheat. The grains of this culture contain a large number of various minerals and vitamins. Germinated wheat is easily absorbed by the body and is extremely nutritious. 100 g of product contains about 25 g of protein.
- Skim cheese. In low-fat cottage cheese, the percentage of fat content of which is from 0 to 8, contains about 18 g of protein. It can be purchased in stores, and can also be made independently at home.
- Soya concentrate. This product is well perceived by the human body. Proteins, which are contained in soy concentrate, make up about 40-60%. Thanks to this, the product is very popular among girls athletes.
- Egg powder. The powder contains about 45% protein. In addition, this product is very high-calorie, as it contains various kinds of fats, about 37%. As for energy value, 542 kilocalories per 100 g of product. That is why experts recommend being very careful with the use of egg powder. But such a solution would be ideal for athletes during mass gain. And those people who want to stay in shape should refrain from using this product.
- Skimmed milk powder or baby food. 100 g of these products contain 36 g of protein. In addition, in such mixtures contains about 5% carbohydrates, which should also be taken into account if a person is not trying to gain weight.
- Peanuts, Cashews, Walnuts. These foods are fatty and high protein. However, it is worth paying attention to the fact that the protein that is contained in these nuts is vegetable, not animal. It is less valued, but as a supplement it can be used.
To give a pleasant taste to homemade protein, you can use kefir, milk and various yogurts, but preference should be given to these low-fat products. It is also allowed to add seasonal fruits and berries, various sweeteners to cocktails.
Time of receipt
Basically, taking protein shakes is recommended 15 minutes after exercise. Thanks to this, you can get the required amount of protein, which is considered the building material of muscles, in a rather short period of time.
You can also drink a drink half an hour before the workout. Thanks to this, a charge of vivacity and energy appears, and catabolic processes that destroy muscles are also prevented.
During the period of active mass gain, protein shakes can be additionally consumed in the morning immediately after awakening, when the human body requires nutrients. It is not superfluous to also consume a small portion of the drink at bedtime, which will protect the muscles from destruction at night.