Protein shake - recipes for weight loss and muscle growth. Protein shakes at home

Every athlete knows about the benefits of protein or protein shakes, because this is an excellent way to enrich the body with a shock dose of protein and complex carbohydrates. Also, this drink is ideal for full-fledged muscle growth, to maintain shape while working on simulators and for weight loss. The thing is that the protein mixture speeds up metabolic processes in the body. It is easy to prepare this health drink at home.

Types of protein shakes

Based on the goal pursued, different ones are considered. For example, after an exhausting workout, whey, egg, milk or soy protein is perfect for a shake. But people who are not actively involved in sports require a small amount of protein - no more than 30 grams at a time, because otherwise the liver or kidneys will be harmed.

For muscle growth and weight gain

Powerful muscles cannot be built without a protein shake, but many men and women want to have beautiful relief muscles instead of fat. For weight gain or muscle building, there are two types of cocktail:

  1. A fast protein that is easily and quickly absorbed by the body. It is taken throughout the day - in the morning and after training.
  2. A slow protein that is not immediately absorbed by the body, and when it enters the stomach becomes a gel-like mass. Nutritionists recommend drinking such a drink before bedtime or during a long abstinence from food.

If your goal is relief, then you should consume fast protein 5 times a day, and if you gain mass, then it is better to drink slow protein at night.

For weight loss

For those people who are overweight, a protein shake will give a feeling of fullness, thereby limiting the intake of excess calories. To do this, you need to replace one or two meals with a cocktail and work towards losing weight: eat right, exercise. Energy shakes that contain high-protein and calcium-rich foods will not only help you get rid of excess fat, but also reduce the risk of osteoporosis. These products include:

  • skimmed milk;
  • yogurt;
  • cottage cheese;
  • kefir;
  • cocoa.

Check out recipes on how to cook.

How to make a protein shake at home

Sports stores sell specialty protein powders, but they are expensive. However, healthy protein shakes can be made at home from natural products. To prepare such a drink (gainer) we need:

  • mixer or blender;
  • special foodstuffs;
  • free time.

If you want to gain muscle mass, then you need a carbohydrate gainer. The following products are suitable for these purposes: nuts, honey, milk, eggs, oatmeal. For weight loss, you need a protein drink, for which you should eat foods: berries, eggs, milk, yogurt, carrots, apples, kefir. The ingredients of the cocktail are mixed into a homogeneous mass and immediately drunk.

What time should I take

Be sure to take a protein drink after training, and the rest of the time - at the request of the athlete or depending on the goal. It is better not to rush and not exceed the dose, especially if you are a beginner athlete. Over time, you will feel both your dose and your time for taking a gainer. If you are building muscle, then:

  • in the morning, for example, you should eat protein foods with carbohydrates (eggs, fish, meat),
  • after lunch or before training, drink a cocktail (volume is calculated depending on weight and calories),
  • Dinner is replaced with another portion of the gainer.

Best Homemade Cocktail Recipes

Protein drinks, especially those prepared at home, are useful for girls after 30, because during this period muscle tone begins to weaken. A natural protein shake for muscle growth with cocoa is perfect for maintaining muscle tone. Compound:

  • Cocoa - 1 tbsp. l.
  • Skimmed milk - 200 ml.
  • Cottage cheese - 300 g.
  • Water 200 ml.
  • Sugar - 1 hour. a spoon.

Beat everything with a mixer or whisk and drink immediately. The energy value of such a cocktail is 730 kcal.

For those who want to lose weight, an energy cocktail should be replaced with one meal per day. For example, a strawberry protein drink contains only 210 kcal, and it includes:

  • Strawberries - 100 g.
  • Cottage cheese - 200 g.
  • Milk (15%) - 200 ml.

Such a breakfast will be tasty and healthy, even capricious girls will be happy to replace their usual muesli with milk or yogurt.

After trying one cocktail, you will want to expand your knowledge and find new recipes. Another version of the gainer is offered to us by a professional fitness trainer V. Molodov, watch our video:

The benefits and harms of protein shakes

Benefits of protein drinks:

  • For fitness enthusiasts, gainers help increase protein, which is necessary for muscle growth.
  • For tourists, protein drinks are useful when traveling when it is impossible to eat regular food.
  • For weight loss, protein blends help replace one or two meals.

Harm gainers:

  • You can not completely replace protein mixtures with food intake.
  • Gainers, when consumed excessively, easily convert energy value into fat, as they have a large number of calories.
  • Excessive consumption of protein often leads to failure of the liver or kidneys.
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