Protein drink. All about protein shakes, which ones are better, recipes. When and how to use the product

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We have already talked about when and how to take protein shakes, and which one to choose for a novice athlete. Now I want to turn to the composition of this sports nutrition. Many manufacturers add ingredients that should not be there at all! They are not only useless, high in calories and interfere with the absorption of the protein itself, but they can also be quite harmful to our body. So, we choose a protein shake and carefully read the composition: what ingredients should definitely not be there?

Briefly about why we need protein?

The term "protein" itself means nothing more than "protein" - this is more familiar to our hearing. Yes, it's a protein pure form, which is not always possible to obtain in sufficient quantities from ordinary foods, even if you follow a high-protein diet or diet. Because protein shakes are assistants in this matter. And it is not at all necessary to drink them for muscle growth - many women and girls are afraid of protein like fire, believing that they will become masculine from it. None of this will happen, of course.

Protein, also known as protein, is the main "cement" and "bricks" for our entire body. It connects the cells of the body together and is actively involved in the formation of new ones. In addition to the growth of muscle tissue, protein is also needed to maintain immunity, to improve the functions of the digestive system, to provide the body and brain with the necessary amount of energy. Well, for athletes, protein is necessary in order for muscles to grow, so that the body becomes stronger, more resilient, more prominent and more beautiful.

Is protein harmful?

Most claims that protein is bad are unfounded. Whey protein (and this is exactly the variety that is used for the production of protein shakes) is absolutely harmless to the body. Naturally, you need to remember not to exceed the norm, which is calculated individually for different sex, age, body structure and lifestyle. But there is such a nuance that not every ready-made protein mixture that you buy in a sports nutrition store will be completely harmless.

Its other components, except for protein, can cause harm to the body. This is especially true of taste and odor enhancers, dyes, flavors and stabilizers, which make the mixture thicker when combined with the liquid. All this is chemistry, which in large quantities can negatively affect our health. Yes, any protein shake will be sweet and with some taste, but look carefully at the packaging so that such additives (they are usually indicated by the letter, for example, E621 - monosodium glutamate or E469 - thickener) are as small as possible.

How much protein is in a protein shake?

When studying the composition of products, be sure to pay attention to the protein content in it, because it is protein in its pure form that is what we need in the first place. Do not believe vague designations like “so many grams of protein per serving”, because different manufacturers mean a different amount of powder or a ready-made cocktail under a serving. The standard serving of protein powder is 30 grams - usually it's a full scoop that comes with the jar, but it's better to take a closer look at its divisions. In a good composition, there are 20 to 25 grams of pure protein per 30 grams - this is approximately 75-85 grams of protein per 100 grams of powder. If these figures are significantly less, there will be no particular benefit from such a cocktail.

We read the composition

Next, examine the ingredients included in the composition. They are always listed in descending order - this is the rule for all manufacturers. If concentrated whey is in the first place, then it is there most of all. It is commonly referred to as Whey Protein Concentrate. Whey in some cases can be replaced with milk protein isolate (Whey Protein Isolate) - this is about the same.

In some cases, Hydrolyzed Whey Protein Isolate may also be the main ingredient, but these shakes tend to be more expensive, as protein hydrolysis requires a more complex process and special equipment. As a result, the protein is broken down into amino acids, which is why its absorption is faster and better. But talking about a significant difference between whey, isolate and hydrolyzed protein is still not necessary.

Premium proteins usually indicate on the package how the protein (whey or isolate) was purified from impurities. There are two types of cleaning - mechanical and chemical. Mechanical is considered the best option, because after cleaning with chemical reactions, some substances can remain in the composition of the protein. Another point: the cocktail should have as few ingredients as possible. The more of them, the poorer the product, and the less pure protein it will contain.

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Initially, protein shakes were an all-male prerogative aimed at gains. muscle mass. Bodybuilders and athletes actively included them in their diet to increase the effectiveness of power loads.

Today, views on this drink have changed somewhat. In its composition, it is a concentrated protein, which is useful not only for the construction and strengthening of muscle tissue during sports. Nutritionists have developed on its basis new way getting rid of excess weight for women of any age.

How low calorie meal protein shake for weight loss is ideal. The main thing is to choose the right application scheme, follow the instructions - and enjoy the amazing result.

The finished product can be purchased in pharmacies and specialized stores, where it is sold exclusively sports nutrition but it will be quite expensive. It will be much easier to use homemade recipes.

How does he work?

To begin with, let's figure out why we need a protein shake for weight loss, what functions it performs in the body shaping system. If you understand how it works, this will dispel doubts, and confidence in the expected results is already a guarantee of their achievement.

If you correctly and regularly include protein drinks in the diet, they will have the following effect on the body:

the metabolism is accelerated, since a lot of energy is spent on protein digestion - much more than on carbohydrates and fats;
due to increased metabolism, daily calorie consumption increases, regardless of physical activity;
protein shakes for weight loss are useful in that they are absorbed and digested very slowly, so a lot of time is spent on digestion, and you will not get bored of hunger;
muscle mass is preserved even with protein starvation, so that sagging skin and stretch marks do not threaten you, and the figure will become not only slim, but also embossed;
the process of losing weight occurs without a decrease in performance: the calorie content of a protein shake is minimal at high energy value so it will charge good mood and excellent health for the whole day;
unlike grueling diets, such nutrition involves a variety of recipes and excellent taste of drinks.

So the benefits that a protein shake brings with it for weight loss should not be in doubt. This weight loss system actually works, and many women have already seen this from their own experience.

Despite all the myths about this miraculous drink, which is attributed to the most harmful properties, the only case when you should be wary of it is the presence of contraindications.

Origin of name. Proteins are the basic material for building cells. However, the scientific term “proteins” more accurately indicates the paramount importance of these substances in the human body: it goes back to the Greek word “Protos”, which translates as “first, most important, main”.

Contraindications

In the process of losing weight, a protein shake can harm the body in only one case: if contraindications for its regular use were ignored. Since it is considered quite severe, it can cause deterioration if there are any health problems.

individual intolerance to the components of a protein drink;
diseases of the liver and kidneys;
low concentration of gastric juice;
problems with the heart (failure, congenital diseases) and blood vessels;
diabetes;
age up to 18 and after 60 years;
pregnancy;
lactation;
bladder disease.

If initially no contraindications were found, but in the course of losing weight, the state of health began to deteriorate (symptoms such as flatulence, nausea, heartburn and other troubles associated with the work of the stomach appeared), the consumption of protein shakes will have to be stopped. Perhaps the body simply does not tolerate one of its components (gluten or soy protein, for example).

To avoid such problems, you must initially choose the right type of protein food intended for weight loss.

Dispelling myths. Rumors regularly appear that protein shakes overwork the kidneys and liver. In fact, for this to happen, you need to drink it in liters.

Kinds

Before deciding on a protein muscular body shaping, find out which protein shakes for weight loss are effective and which are intended exclusively for sports nutrition.

There are several classifications of this drink, and detailed information should be collected about all its varieties in order to choose the only correct option.

Branded ones can be pharmacy or sold in sports nutrition stores. The former are ideal for the process of losing weight, leave the latter to bodybuilders.
Homemade ones will not be as effective as industrial ones, but their composition is 100% natural, which means it is completely harmless to health. Another plus of such protein drinks is the relative budget compared to branded products.

Depending on the nature of the protein in protein shakes, they are divided into several types.

Dairy

They are characterized by medium digestibility, are made from milk, consist of 80% casein. For weight loss, choose Dymatize Elite Casein.

Soy (vegetable)

Designed specifically for vegetarians and those who suffer from intolerance to milk proteins. Nutritionists recommend taking Soy 80+ Protein.

egg

Differ in good biological activity, expensive. You can use 100% Egg Protein.

Casein

Slowly absorbed by the body, contain essential amino acids. It is best to take them before bed. Of the brands, Gold Standard 100% Casein is good.

Whey

Fast-digesting protein shakes made from whey.

Includes several other varieties:

- whey powder concentrate - the most budget option, contains protein (up to 80%), a lot of fat and lactose;
- isolate - a more expensive mixture, contains up to 95% protein;
- hydrolyzate - expensive pleasure, very quickly digested, differs in quality, but is intended mainly for sports nutrition.

Energy protein drinks are also on sale, but they are not suitable for body shaping, as they are high in calories due to carbohydrates (sucrose and fructose) and fats in the composition.

If you can’t figure out the variety of branded products on your own, seek help from a nutritionist. He will assess the state of your health and tell you how to choose a protein shake for weight loss in individually. If this is not possible, it is better not to risk it and stop at home recipes. But first, look at the schemes for taking these miraculous cocktails that are acceptable to you.

through the pages of history. Purposeful study of proteins began in the 18th century. Antoine François de Fourcroix (French chemist) research on albumin, fibrin and gluten led to the fact that proteins were classified into a separate group of molecules.

Application schemes

Nutritionists and athletes, endocrinologists and gastroenterologists, trainers and amateurs all argue about how to drink a protein shake for weight loss. Before or after exercise? Replacing them with meals or eating as snacks? In the morning or evening? There are no unambiguous answers to these questions. Therefore, you will have to shovel a lot of information, study reviews, consult with those who know a lot about this.

Admission schemes

Scheme No. 1. Replace 1 or 2 main meals with a protein shake. It is best to take them at lunch and dinner. Breakfast should be as complete and balanced as possible, including a reasonable amount of carbohydrates and fats.

Scheme number 2. Drink protein drinks in between the main meals. They will make up your 2nd breakfast and afternoon snack.

Scheme number 3. Switch to three meals a day, excluding snacks (2nd breakfast and afternoon snack), drink a protein shake only for dinner.

Scheme number 4. Replace one of the dishes for lunch or dinner with a protein shake.

Scheme number 5. Many nutritionists are convinced that it is correct to use a protein shake for breakfast, after jogging or exercising in the morning. It will saturate you with energy for the whole day and dull the feeling of hunger for a long time.

Protein shakes are recommended to drink about half an hour (+/-15 minutes of weather will not do) after training.
Pair them with whole grain bread, nuts, or fruit.
If you do not want to become a bodybuilder, cancel power physical activity and replace it with light ones while losing weight.
Do not drink such drinks in one gulp. The sips should be small, the process should give you maximum pleasure, so stretch it as far as possible.
Start with 1 glass of protein shake a day to see how your body reacts to this method of losing weight. If side effects during the week will not be, the portion can be increased.
Drink them in the background. Dietary restrictions for the period of their use are mandatory.
The duration of weight loss should correspond to the timing of the chosen diet. Noticeable results should appear on the scale by the end of the first week of protein nutrition.

All these schemes, how and when to drink protein shakes for weight loss, have been developed by nutritionists and have been tested in practice more than once. Read reviews and choose for yourself best option adhering to recommendations from experts. This is the only way to achieve good results.

And, of course, a lot will depend on which drinks you prefer - store-bought or homemade.

Another myth. Many argue that protein shakes are addictive. In reality, the maximum that you will feel after stopping its use is the desire to try it again, like any other tasty product (chocolate or ice cream, for example).

Compound

If you set out to purchase or prepare the best protein shake for weight loss, take a closer look at their composition. Protein in them should be at least 40%. The rest is vitamins, minerals, amino acids and other useful substances.

Branded powders are usually made from:

milk;
egg white;
casein;
whey (its hydrolyzate, concentrate, isolate).

Homemade protein shakes include:

any dairy products: cottage cheese, milk, cream, kefir, yogurt;
egg white;
nuts;
seafood (the same shrimp);
vegetables Green colour: , spinach, asparagus, broccoli;
sprouts of wheat, oats;
cereals.

These are natural sources of protein of plant and animal origin. By adding fruits and berries to them for taste and fortification of the body, you can make a protein shake at home, which is in no way inferior in quality to a store-bought one.

The main thing is to comprehend the art of cooking, so as not to confuse the dosages of the main ingredients, on which the results of losing weight will depend.

On a note! Often, after a course of weight loss on branded protein shakes, irritation appears on the face. You need to understand that this is a skin reaction not to the protein itself, but to the flavors and dyes in the composition of the product.

Cooking process

Instructions on how to prepare a protein shake for weight loss at home are extremely simple and do not require culinary skills. Both a man and a child can cope with any of the recipes, and even women with their culinary talent will be able to create a real masterpiece from this dish, which will turn out to be not only healthy, but also very, very tasty.

To prepare protein drinks, you will definitely need a serviceable, high-quality blender (shaker, mixer), because he will have to work tirelessly throughout the entire period of losing weight.
Measuring scales for weighing ingredients are required.
Dairy products - either completely fat-free or with a minimum percentage of fat. You can take soy milk.
The eggs must be hard boiled.

Absolutely all protein shakes, despite the variety of recipes, are prepared in approximately the same way:

cut fruits, sprouts, greens into pieces;
pour milk into a blender;
add to it the rest of the products indicated in the recipe;
stir until foam appears on the surface;
pour into a glass;
drink right away.

If you strictly follow the recipe you like, as a result of all these well-coordinated actions, you will get a real high-quality protein shake, which in just a couple of weeks will help you lose weight and put your figure in order.

A distinctive feature of this delicious diet lies in the fact that during the protein starvation, you can drink drinks of different composition. So get ready to taste different recipes!

Helpful advice. After preparing protein drinks, thoroughly rinse the blender bowl, otherwise you are guaranteed an unpleasant smell from sour dairy products.

homemade recipes

It remains to choose a recipe for a protein shake for weight loss that will suit you in its own way. palatability. Pay attention to the fruits and berries in its composition so that you are not allergic to them - and then the process of losing weight will be useful, effective and very tasty. See for yourself how easy it is to make this protein dish at home!

Fruit protein shakes

With kiwi

Mix a glass of low-fat kefir, 350 ml of soy milk, add 1 medium-sized kiwi fruit cut into cubes, 30 ml of melted honey.

With tangerines

Mix 125 ml of fat-free kefir, 2 cups of soy milk, 10 ml, 2 tangerines chopped into pieces.

with bananas

Mix 100 g of low-fat cottage cheese, a glass of low-fat milk, 15 ml of melted honey, 1 mashed banana, 30 g of oatmeal.

With strawberry

Mix a glass of fat-free yogurt with 340 ml of soy or skim milk, 15 g, 100 g of strawberries.

Egg and milk protein shakes

Vanilla Sky

Mix 100 g of cottage cheese (minimum fat content) with 150 ml of milk (soy), add a pinch of vanilla.

sweet pepper

Mix 100 g of cottage cheese (minimum fat content) with 150 ml of milk (soy), add chopped green bell pepper in the amount of 50 gr.

cinnamon coffee

Mix 100 g of cottage cheese (minimum fat content) with 150 ml of milk (soy), add 10 g of cocoa powder and to taste.

village

Mix 200 ml of milk (low-fat or soy) with 2 egg whites and 20 g of chopped herbs (parsley or dill).

snowball

Mix 100 g of cottage cheese (minimum fat content) with 150 ml of milk (soy), add 1 egg white.

Grain protein shakes

berry

Mix 30 g of sprouted oats, 50 g of any sour berry (cranberry or lingonberry), 150 g of cottage cheese, add 100 g of boiled water.

forest path

A protein shake is not a "magic pill" for weight loss. It won't melt waist fat or give your body a curvaceous shape on its own. But by including macro- and micronutrient-balanced protein shakes in your diet, you will increase your chances of losing weight, not only fast, but also beautiful.

Can you lose weight on protein shakes?

Protein shakes alone do not allow you to lose weight. They are used to enrich your diet with easily digestible protein, especially during intense training. But at the same time, changing the structure of the diet in the direction of increasing the protein component by reducing the proportion of carbohydrates (especially simple ones) definitely helps to lose weight - even for those who do not play sports at all.

To achieve significant results, along with the use of protein shakes, it is worth at least slightly reducing the total calorie content of the daily menu and increasing physical activity.

20% proteins;
30% fat;
50% carbohydrates.

Already only a change in this ratio to 30:30:40 creates the preconditions for weight loss for the following reasons:

Reduces the likelihood of consuming excess amounts of carbohydrates, which are easily transformed into fat.
Prerequisites are created for the formation of a lack of carbohydrates, which the body will be forced to make up for with proteins, and this is energy-consuming.
As a consequence of the previous paragraph, a general caloric deficit also arises, to cover which the previously deposited fat will begin to be used.

Those who tried to count nutritional value and the structure of the diet, they know how difficult it can be to gain a daily protein intake corresponding to 30% of the calorie content of the diet. Depending on gender, age and size, this norm can range from 95 g to 150 g. Given that approximately 30% of the protein is not digested, the numbers should be increased to 120-200 g, which corresponds, for example, to 400-650 g of boiled chicken fillet. It is clear that eating so much is almost unrealistic, as well as getting the right amount of protein with other products.

This is where protein shakes come to the rescue - they are easy to use, do not burden the gastrointestinal tract with an additional burden, quickly and saturate for a long time. They help to consume the norm of protein, transport a lot of important microelements into the body, create a feeling of satiety even with a caloric deficit of the diet.

You can include protein shakes in your diet in different ways:

instead of one or two meals;
small portions before each meal;
before and/or after training;
as an intermediate meal (light lunch or afternoon snack).

Overdose on protein by drinking protein shakes home cooking, is almost unrealistic, but with the intake of industrial protein concentrates one must be careful. If the daily amount of protein exceeds the allowable maximum, the body will have to urgently remove the excess from the body, which creates an excessive load on the liver and kidneys.

The maximum dose of protein for women is 2 g per kilogram of body weight, for men - 3 g.

Store-bought protein shakes

Powdered protein concentrate is ideal for athletes, as well as for busy people who have no time to eat during the day: a glass of drink will deliver a balanced set of amino acids and microelements to the body with a calorie content of approximately 250 kcal. At the same time, preparation will take at least half a minute: pour water or milk into a shaker and add the amount of powder indicated on the product packaging, shake and drink.

A ready-made protein shake will help out if:

You didn't have time to eat two hours before your workout.
In need of urgent replenishment of forces after physical activity.
You do not have the opportunity to eat or snack at work or on the road.
Experiencing acute, etc.

It is especially good to drink such cocktails after weight training and before bedtime. In the first case, the body will receive the necessary construction material to restore damaged during training muscle tissue. The protein taken at night will contribute to the production of growth hormone, which is responsible for the release of triglycerides from the fat depot and works at night.

Powdered protein mixtures can be diluted with water or milk, added to any fermented milk drinks or dishes, enriched with superfoods, nuts, dried fruits, fresh fruits and berries, oatmeal etc. Here you can experiment and find new tastes and forms of consumption. It is important to remember that any additive increases the nutritional value of the cocktail, so the flight of fancy should be limited to at least approximate calorie calculations.

The basis of protein shakes, as a rule, are egg or milk proteins. Vegetarian versions of the product are made from soy proteins.

Modern industry produces a wide range of protein concentrates. They differ in microelement and amino acid composition, allow professional athletes to achieve various sports goals. For weight loss, the most common of them are used:

The so-called gainers, which contain not only proteins, but also carbohydrates. Suitable for use before a hard workout or instead of a meal.
Isolate - pure protein - usually with chromium picolinate and L-carnitine. It does not give a feeling of satiety, therefore it is not suitable for replacing meals, but it promotes the secretion of growth hormone, restores muscle fibers after exercise, and replenishes the lack of protein in the diet.

If you don't plan to participate in the Arnold Classic in the near future, protein powder concentrates can be replaced with homemade protein shakes. You will get valuable natural protein and diversify your menu, because cocktails made from cottage cheese, yogurt, kefir, eggs are not only healthy, but also very tasty.

Protein Shake Recipes

The basis of a protein shake for weight loss can be not only kefir, but also milk - cow, goat, etc., as well as soy or nut, any fermented milk product, egg whites.

See below for original recipes.

Morning

This cocktail is sometimes called flaxseed porridge and recommend it to everyone who wants to lose weight to optimize bowel function, cleanse it of toxins and toxins:

Soak a tablespoon of flaxseeds in water in the evening.
In the morning, beat the resulting jelly-like mass with a glass of natural yogurt, a teaspoon of honey and a handful of berries.
It can be supplemented with sesame seeds, chia seeds, amaranth, wheat or buckwheat sprouts, oatmeal - in this case, you get a full and very satisfying breakfast.

The table below shows basic version of this cocktail with the calculated nutritional value:

Product	Weight, g	kcal	B	AND	At
Flax seed	10	49,2	3,3	3,8	0,5
Yoghurt natural 3.2%	300	198,0	15,0	9,6	10,5
Natural honey	15	47,1	0,1	0,0	12,0
Raspberries	100	42,0	0,8	0,3	8,3
Total admission:	425	336,3	19,2	13,7	31,3

Chocolate

This option is also the best way perfect for a good start to the day. Mix in a blender a glass of base (milk or yogurt) with a teaspoon of instant coffee, two slices of dark chocolate and a teaspoon of honey (can be replaced with stevia to reduce calories).

Product	Weight, g	kcal	B	AND	At
Natural honey	15	47,1	0,1	0,0	12,0
Chocolate 72%	10	54,5	0,9	4,1	3,6
Instant coffee	3	2,8	0,5	0,1	0,0
Milk 1.5%	250	110,0	7,0	3,8	11,8
Total admission:	278	214,4	8,5	8,0	27,4

Banana

A glass of base (milk, yogurt, fermented baked milk, etc.) beat with one banana. This is a great post-workout shake to rejuvenate. You should not abuse this recipe, as a banana is a high-calorie fruit with a high glycemic index, not very suitable for those who want to lose weight.

Product	Weight, g	kcal	B	AND	At
Kefir 1%	250	103,5	8,5	2,5	11,8
Banana	100	89,0	1,5	0,1	21,0
Total admission:	350	192,5	10,0	2,6	32,8

apple cinnamon

A light protein-fruit cocktail will help satisfy your evening hunger, which sometimes prevents you from falling asleep, without harming your figure. Complementing with such a drink light dinner you will definitely lose weight. Beat a glass of kefir or natural yogurt with a teaspoon of natural honey, cinnamon on the tip of a knife and a small green apple. Calorie will be as follows:

Hearty breakfast

As a breakfast, you can use a cocktail made from 100 g of soft medium-fat cottage cheese, a glass of natural yogurt, a banana and two tablespoons of cereal flakes. Use honey or pitted dates as a sweetener. After a glass of this cocktail, you definitely won’t want to eat something harmful before lunch:

Product	Weight, g	kcal	B	AND	At
Natural honey	15	47,1	0,1	0,0	12,0
Cottage cheese 5% soft	100	120,0	17,0	5,0	1,8
Yoghurt 3.2% natural	250	165,0	12,5	8,0	8,8
Banana	80	71,2	1,2	0,1	16,8
Flakes from 5 cereals	20	62,2	2,3	0,6	13,8
Total admission:	465	465,5	33,1	13,7	53,2

Vegetable

The most dietary options for protein shakes are obtained from fermented milk products and green vegetables - you can safely drink them at any time of the day. Shake a glass of fat-free kefir or Greek yogurt with cucumber and herbs for a refreshing drink, especially pleasant in hot summer.

Product	Weight, g	kcal	B	AND	At
Greek yogurt 0.5%	250	195,0	21,8	1,3	24,0
Cucumber	80	11,2	0,6	0,1	2,1
Parsley	10	4,9	0,4	0,0	0,8
Dill	10	3,2	0,3	0,1	0,4
Total admission:	350	214,3	23,1	1,5	27,3

Protein curd dessert

This option is well worth it. holiday table. Separately, beat the soft cottage cheese with a banana and / or other fruits (berries) with a blender, and the whites of two eggs with a teaspoon of sugar and vanilla until dense foam. Put the protein cream on top of the curd mass. You can sprinkle with cocoa.

Product	Weight, g	kcal	B	AND	At
Cottage cheese 5% soft	100	120,0	17,0	5,0	1,8
Banana	50	44,5	0,8	0,1	10,5
Strawberry	30	10,2	0,2	0,1	1,9
Egg white	80	40,0	8,4	0,0	0,8
Sugar	7	26,5	0,0	0,0	7,0
Total admission:	267	241,2	26,4	5,2	22,0

Chocolate dessert

Separately from each other, beat a glass of chilled milk with a teaspoon of honey and two - cocoa, and proteins with sugar and vanilla. Gently spread the protein foam on top of the milk mixture. Can be garnished with grated dark chocolate.

Product	Weight, g	kcal	B	AND	At
Milk 0.5%	250	90,0	0,0	1,3	0,0
Natural honey	15	47,1	0,1	0,0	12,0
Cocoa powder 11%	6	14,8	1,3	0,7	0,9
Egg white	80	40,0	8,4	0,0	0,8
Sugar	7	26,5	0,0	0,0	7,0
Total admission:	358	218,4	9,8	2,0	20,7

In the following video, you are invited to use 3 recipes for protein shakes that can be prepared from products that will be in the refrigerator:

Rules for making homemade cocktails

The above recipes can be safely transformed according to your tastes. The main thing is to follow the following rules:

The main ingredient of the cocktail is a high-protein product. This is milk of animal origin or for vegetarian options - soy (nut), any dairy products, proteins of any eggs. The calorie content of the cocktail largely depends on the fat content of the chosen base.
You can sweeten the cocktail with honey, maple syrup, dried fruits, natural or artificial sweeteners. Sweet tooth should be careful with these ingredients - they are very high in calories, with the exception of stevia and synthetic sweeteners, but the latter should not be abused either.
Chocolate, cocoa, carob, fresh and dried fruits add taste and aroma to the cocktail, but also increase its calorie content. To create light protein shakes for weight loss, it is better to use unsweetened berries, green apples. However, occasionally, as well as in the morning or before training, you can treat yourself to more nutritious mixtures with banana, dried fruits, chocolate.
A valuable ingredient in a protein shake is the so-called superfoods: amaranth, poppy, chia and flax seeds, sesame, as well as bee products: bee pollen, pollen, zabrus, etc. They are added to protein shakes in a volume of about a teaspoon per serving.
or sprouted grains make a protein shake practically full breakfast or lunch, but in no case dinner - too high in calories and carbohydrates. But bran (oatmeal, wheat and any other) will not only increase the benefits of a protein shake, but also reduce it glycemic index. However, in order to avoid excessive stress on the gastrointestinal tract, you should not exceed the norm of one dessert spoon per serving of the drink.

Protein-carbohydrate breakfast shake from Tatyana Rybakova

Protein shakes made from natural products are used in their diet by almost all athletes, fitness athletes, and indeed people who lead a healthy lifestyle. For example, the well-known blogger Tatyana Rybakova loves to have a protein-oatmeal cocktail for breakfast, the recipe of which she shares with her subscribers in the following video:

Protein shakes will undoubtedly bring considerable benefits in getting rid of excess weight. It is an excellent dinner replacement or addition to a balanced diet that supplies the body with important amino acids and micronutrients, promotes the production of growth hormone responsible for the breakdown of fats, satisfies hunger without the risk of overeating.

If you've ever been involved in strength training, then you probably understand the feelings of those who head home after training and experience a complete lack of strength. Or maybe you yourself felt weak during sports and did not understand what it was connected with? Or maybe not only during classes? The thing is that a person needs a certain amount of nutrients every day: fats and carbohydrates. It is necessary that all health parameters be normal, by the way, read here about whether it is possible and. It is very important. You need to make sure that you get all of them in the norm - yes, watch your diet. But those who are concerned about their weight and strive to work on it (add or drop it) should pay special attention to how much protein their body receives per day. To get enough of these elements, using a protein shake at home will help you. Let's take a look at what a protein shake is and how to make one at home.

Perhaps someone was surprised to hear that a protein shake can be easily made at home. Why? Because for most people, the word "protein" is associated with inorganic chemistry, which is taken by professional strength athletes. However, for such people, the surprise was that "protein" in English means "protein". Therefore, do not be alarmed: by making a protein shake at home, you show that you control the level of protein in your body, and nothing more. Before we talk about how to make a protein shake, let's mention who needs this protein shake the most. .

Who needs a protein shake?

If you, for one reason or another, decide to limit your intake of fats and carbohydrates, then you need to replenish this with proteins so that the body has strength. This will help the protein shake, the recipe of which will be given below. In general, the level of protein intake depends on how much we are exposed to loads and stresses.

Most of all, strength athletes, such as powerlifters, bodybuilders, weightlifters, as well as those who are engaged in hard physical labor, need protein the most. In the process of exertion, the muscles of our body are damaged, but within 1-2 days they are restored, while becoming larger and stronger. But where does the body get building materials? Protein is a muscle builder. In fact, muscles are made of it. Therefore, strength sports athletes are advised to make a protein shake so that the body has something to build up damaged muscle fibers. So, as you can see, protein is needed by both those who are passionate about losing weight and those who are building muscle. Now let's talk about how you can make a protein shake at home.

How to make a protein shake at home?

Before you start mixing the ingredients, calculate how much protein you need for you. How to define it? Depending on your goal and loads, count from 1 to 2.5 grams per kilogram of weight. That is, if a person weighs 100 kg and is engaged in power sports, then he needs to make a protein shake in such a way that it contains 250 grams of protein. Drink all this not at once, of course, but throughout the day. I think this is clear.

Now the recipe for a protein shake: there is none! Really, you just need to know what ingredients to use and mix with whatever you like. Personally, I bought protein powder, mixed it with milk and a raw egg. Then add some flavoring additive and you're done! You can also use other products containing protein: cottage cheese, soy milk, and so on. By mixing them, we get a great protein shake, suitable for a variety of purposes!

Recipe 1

Ingredients for 2 servings:

cottage cheese (1 pack or 180 g)
milk (600 ml)
bananas (2 or 3)
nuts (50 g)
honey (2-3 tablespoons or to taste)

Bring to a homogeneous consistency with a blender. Remember that a protein shake is a complete meal, so drink it between meals.

Recipe 2

Ingredients:

milk or kefir (250 ml)
banana (half)
oatmeal (2-3 tablespoons)
cinnamon.

You can also add natural yogurt and ice cream.

Grind with a blender and drink in the morning. Experiment also with adding other products: cottage cheese, strawberries and other berries, kiwi, cocoa, natural yogurt, coconut flakes, vanilla and even coffee.

Recipe 3

Ingredients:

kefir (500 ml)
cottage cheese (250 or 300 g)
cocoa powder without additives (5 tsp)
water (100 ml)
sweetener.

Dilute cocoa and sweetener with water, bring to a boil. Cook for a minute, stirring constantly, then cool. Add the chocolate mixture to the mixed mass of cottage cheese and kefir and beat until smooth. Drink after cooling.

Recipe 4

Ingredients:

milk (250 ml)
egg (1 pc.)
sugar (1 tsp)

You can beat with a blender with a whisk attachment. As always, replace sugar with honey and milk with kefir if desired. If you want to make your protein shake more satisfying and healthy, add chopped walnuts.

Recipe 5

Ingredients:

cottage cheese (200 g)
juice (100 ml)
kefir (100 ml)
persimmon (you can also banana)

Combine, turn into a cocktail and enjoy.