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Sports nutrition protein shakes. Dangerous protein shakes: what shouldn't be included? Ice cream cocktail

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A protein shake at home is exactly what people who are actively involved in sports or lead a healthy lifestyle need. Typically, they need to consume enough protein in their food to maintain a high metabolic rate, gain muscle mass, or burn fat.

Most fitness experts believe that you should consume about 2 g of protein per kg of body weight.

Thus, an athlete weighing 90 kg needs to eat 180 g of protein daily. That's a lot. For a better understanding of this figure, it is worth noting that so much protein, for example, is contained in 800 g of chicken fillet. Agree, not everyone can eat so many chicken in a day, because, in addition, you also need to replenish the body with the necessary amount of carbohydrates and fats. With such a volume of food, it will be difficult for the gastrointestinal tract to cope even with an absolutely healthy person. In such cases, protein shakes come to the rescue - it's convenient, quick and tasty.

In this article, we'll show you how to make a protein shake at home, share recipes, and give some helpful tips on how to use them.

Benefits of a natural cocktail

Without sufficient protein in the diet, fruitful sports are impossible - the body simply will not have time to recover. Amino acids serve as a kind of building material for the recovery of muscle cells injured during strength training. A special drink will help cover the body's needs for amino acids, accelerate recovery processes and create all the prerequisites for gaining muscle mass.

Choice of components

When making a protein shake for muscles at home, you yourself choose what components it will consist of. You can completely choose the optimal composition for yourself, for example, using cottage cheese if you need a protein of prolonged absorption. Egg whites can be used if there is an urgent need to prevent post-workout catabolic events.

You can also vary the amount of simple and complex carbohydrates in your drink or make it without them at all if you are trying to get rid of subcutaneous fat.

Natural ingredients

Homemade protein shakes are a great snack for women. And all because they are made from natural ingredients and do not contain extra calories, since they are almost free of fat and simple carbohydrates. In the fitness environment, it is quite common practice when female athletes replace the last meal with such a cocktail. This allows you to get all the micro- and macronutrients necessary for the body, without loading the digestive system with a large amount of solid food. In addition, there is a moment of everyday convenience: there is no need to spend a lot of time preparing dinner and washing dishes.

Product quality guarantee

And most importantly, when making a protein shake at home for muscle growth or weight loss, you are confident in the products you are using. When buying a can of protein in a sports nutrition store, you cannot have a 100% guarantee that the manufacturer has used high quality raw materials, and the actual composition of the product will correspond to that indicated on the package. Also, even in large sports nutrition store chains, there is always a risk of running into a fake made in incomprehensible conditions and from dubious ingredients. Such fakes often contain starch, maltodextrin, sugar and other simple carbohydrates, which reduces the nutritional value of the protein to zero.




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The main components of the drink

The protein component of our cocktails is milk, low-fat cottage cheese and egg whites.

Milk

It is better to choose milk with a lower percentage of fat. Keep in mind, however, that milk contains lactose, a carbohydrate with a high glycemic index. Therefore, if you are on a strict diet, and even a small amount of simple carbohydrates is contraindicated for you, it is better to replace milk with plain water. It will not be so tasty, but much less high in calories.

Cottage cheese

A similar story is with cottage cheese, but the lactose content in it is less. Unfortunately, unscrupulous manufacturers often add starch to cottage cheese, which makes it practically useless in terms of proper nutrition. Buy cottage cheese only from trusted and trusted manufacturers. You should not buy cottage cheese by weight, since no one can guarantee you that its fat content will correspond to the declared one. You can use any cottage cheese: regular, grained or soft, but do not forget to check the amount of proteins, fats, carbohydrates and calorie content of the product on the label.

Egg whites

For egg whites, it is best to use bottled pasteurized liquid egg white. Now buying it is not a problem. This component can be easily purchased at any sports nutrition store or ordered online for home delivery.

Egg white is perfect for athletes. It is rich in essential amino acids and is highly digestible. Do not worry about salmonellosis, the protein is completely pasteurized and refined. Of course, you can also use regular chicken eggs. But if you eat them without heat treatment, then there is just a risk, albeit small, of picking up salmonella. In addition, a whole chicken egg contains about 6 grams of protein and the same amount of fat. This will make the cocktail a lot more nutritious.

You can also replace chicken eggs with quail eggs, but this will hardly affect the end result - the amino acid composition of these two products is almost identical. The only problem with this protein source is that some people have difficulty digesting raw egg white. To solve this problem, taking enzymes immediately after drinking a cocktail will help.




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Carbohydrates

You can add complex and simple carbohydrates to your homemade protein shake. The best source of complex carbohydrates -. They are inexpensive, you can buy them at any store, and their glycemic index is even lower than that of rice or buckwheat. And the calorie content of oatmeal per 100 grams of product in dry weight is only 88 calories.

In addition, when preparing a drink in a blender, the oatmeal will be crushed and give the cocktail a pleasant, slightly thick consistency. If you are in the period of gaining muscle mass, then a small amount of simple carbohydrates is also allowed. Especially if you are making a cocktail to take immediately after waking up or after a workout. It is best to opt for natural products such as fresh fruit, berries or honey. In addition to the taste and health benefits, it will add fiber to the product, which will improve its absorption.

If you want to add sweetness to your shake, it's best to use a sweetener like aspartame or stevia.

The amount of the substitute should be moderate; you should not overdo it either. Of course, the taste of these sweeteners is very different from regular sugar, but they will not increase the calorie content of the cocktail.

If there is a need to make the drink more nutritious (this allows you to speed up the recovery process between workouts), then it is a good solution to add a small amount of nuts. Walnuts and peanuts should be preferred. They contain a large amount of unsaturated fatty acids omega-3 and omega-9, which have a positive effect on the functioning of the cardiovascular system by reducing the amount of cholesterol in the blood.

You can also add peanut butter, but remember to weigh it. If you measure the portion "by eye", then you can easily not calculate and make the cocktail too high in calories, which, if consumed regularly, will create a surplus of calories in the body and can lead to weight gain. For the same reason, avoid adding foods that contain trans fats, such as ice cream or chocolate spread.

Cocktail reception scheme

When and how much protein shakes should be consumed is a purely individual question. It depends on many factors. For example, the time of waking up and falling asleep, the number of meals during the day, the tendency to gain excess weight, etc. matter.

In the tables below, we only offer a rough idea of ​​when to drink the drink if you want to lose weight or gain muscle mass.

Most athletes will benefit from the following homemade protein shakes to gain muscle mass:

1. Immediately after waking up (the amount of protein should be small so as not to overload the gastrointestinal tract, 20-25 grams of protein is enough).
2. Between meals (this will further boost the metabolism and create more prerequisites for muscle growth, the optimal portion is 30-35 grams of protein).
3. Post-workout (this will stop catabolic processes and start recovery processes, ideal - 30 grams of quickly absorbed protein).
4. Before going to bed (this will protect muscle tissue from catabolism for the whole night, you can increase the portion to 50 grams of slow-assimilation protein).

If you want to get rid of those extra pounds, the following scheme for taking homemade protein shakes for weight loss is suitable for you:

1. Immediately after waking up (20-25 grams of protein will be enough, you can also add some carbohydrates to this and replace the first meal with a cocktail).
2. Post-workout (30 grams of Rapid Protein will help you recover and boost strength).
3. Instead of the last meal or before going to bed (in the evening, you still should not lean on carbohydrates, so dinner can be replaced with a cocktail made on the basis of low-fat cottage cheese).

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Muscle Cocktail Recipes

If you want to gain muscle mass, then, in addition to protein, a significant part of the diet should be complex carbohydrates. This can be easily transformed into a cocktail by adding oatmeal to it. A few simple carbohydrates will also do no harm, so you can safely add fruits, berries or honey, but in moderation.

So, here are some recipes for how to make a protein shake.

Slimming Drink Recipes

Losing weight is impossible without adherence. The amount of fat in the diet should also be small - no more than 1 gram per 1 kg of body weight. Therefore, we prepare the drink according to the same principle - a large amount of protein, a minimum amount of carbohydrates and fats. These homemade protein shakes are perfect for girls as they are low in calories and will not harm your figure.

We have already talked about when and how to take protein shakes, and which one to choose for a novice athlete. Now I would like to turn to the composition of this sports nutrition. Many manufacturers add ingredients that shouldn't 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, choose a protein shake and carefully read the ingredients: what ingredients shouldn't 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 is pure protein, which is not always possible to obtain in sufficient quantities from regular foods, even if you are on a high-protein diet or diet. Therefore, protein shakes are helpers 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 from it they will become masculine. Nothing like that will happen, of course.

Protein, also known as protein, is the main "cement" and "building blocks" for our entire body. It connects together the cells of the body and actively participates 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 to grow muscles, so that the body becomes stronger, more enduring, more prominent and more beautiful.

Is there any harm from protein?

Most of the claims that protein is bad are unfounded. Whey protein (and this is the type that is used to make protein shakes) is completely 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 also such a nuance that not every ready-made protein mixture that you buy at a sports nutrition store will be completely harmless.

Its components other than protein can harm the body. This is especially true for flavor and odor enhancers, colorants, flavors and stabilizers that thicken the mixture when combined with a liquid. All this is chemistry, which in large quantities can negatively affect our health. Yes, any protein shake will be sweet and with some kind of taste, but carefully look at the packaging so that there are as few additives (they are usually denoted by a letter, for example, E621 - monosodium glutamate or E469 - a thickener).

How much protein is in a protein shake?

When studying the composition of the product, 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 labels like "so many grams of protein per serving", because different manufacturers mean different amounts of powder or ready-made cocktail. A 30-gram portion of protein powder is considered a standard - usually a full scoop that comes with the jar, but it's better to take a closer look at its divisions. In a good formulation, there are 20 to 25 grams of pure protein per 30 grams - this is about 75-85 grams of protein per 100 grams of powder. If these indicators are much less, there will be no particular benefit from such a cocktail.

We read the composition

Next, examine the ingredients that make up the composition. They are always listed in descending order - this is the rule for all manufacturers. If concentrated whey comes first, then it is there the most. It is commonly referred to as Whey Protein Concentrate. Whey in some cases can be replaced with Whey Protein Isolate - it's about the same.

In some cases, Hydrolyzed Whey Protein Isolate may also be the main component, but such cocktails are usually 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 makes its assimilation faster and better. But there is still no significant difference between whey, isolate and hydrolyzed protein.

Premium brand proteins usually indicate on the packaging how the protein (whey or isolate) has been purified from impurities. There are two options for cleansing - mechanical and chemical. Mechanical is considered the best option, since after cleansing using chemical reactions, some substances may remain in the protein. Another point: the cocktail should contain as few ingredients as possible. The more of them, the lower-quality the product, and the less pure protein it will contain.

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13.01.2018 13:31:00 Top 8 foods you shouldn't eat on an empty stomach Yogurt, coffee and orange juice? Isn't that how the perfect breakfast seems to you? And if so, then we have to disappoint you - these products are highly discouraged to consume on an empty stomach. Why? It is worth telling about each product in more detail. Therefore, here is a selection of the 8 most unacceptable foods that you definitely do not need to eat on an empty stomach.

Every person needs proper and healthy nutrition... However, unfortunately, in the modern world it is not easy to choose products that meet the necessary quality standards and do not harm the body. Homemade protein shakes help fight nutritional deficiencies. They are not only a complete source of protein, but also enrich the body with many beneficial vitamins and minerals, such as calcium, magnesium, fiber, vitamin C, and so on. Protein shakes are indispensable for intense physical activity.

Protein value

Protein- these are building elements of a living organism, they play an important role in all processes of human life support. There are a huge number, in which it is predominantly provided protein nutrition... This is due to the fact that proteins are the main building blocks for muscle tissue. They also speed up metabolism and control hunger... Among other things, proteins control sugar levels in the blood and help to avoid its abrupt changes.

By eating a balanced diet with enough protein, you will be able to , tidy up your body, improve your body.

Why it is important to take protein shakes before and after workouts

If you regularly work out in the gym, then you need to know that to increase the effectiveness of strength exercises, you need to take protein shakes before and after workouts.

Why drinking a protein shake is important before training? The fact is that during exercise, your body is stressed. With timely protein intake (approximately one hour before training), you will get the needed amino acid reserve for productive training. In addition, if the cocktail is based on milk or juice, then this will give you additional energy... In this case, you may not be afraid of fatigue.

After workout the timely intake of protein nutrition is also very important. It was at this time that the so-called protein-carbohydrate window(about half an hour after exercise), when the body most needs a certain amount of proteins and carbohydrates.

Slimming Protein Shake Recipes

If you want to lose weight, then you need to increase the amount of proteins and balance the content fats and carbohydrates... You can do it no additional costs for special sports nutrition at home. Protein shakes provide the body with the necessary amount of nutrients. Also, liquid food better and faster assimilated,. Protein prevents the body from losing muscle mass when losing weight, which is very important if you want to achieve beautiful and harmonious shapes. With these cocktails you can replace meals(for example, a snack or dinner), or arrange fasting days 1-2 times a week.

The following are best for losing weight. protein shake recipes:

"Sybarite"

• 400 g reduced fat cottage cheese
• - 400 g of fruit (excluding high-calorie bananas and plums)

How to make baked milk at home:

Since this cocktail is best suitedfor fasting days, then the approximate number of products is indicated for the whole day.
Combine the ingredients and grind them with a blender. If you takedifferent fruitsthen it will make your cocktail even more healthy and fortified. Apples, cherries, cherries, strawberries, kiwi, peaches, oranges, grapefruits are best suited for making Sibarit. You can add a littlejuiceor low calorieyoghurt(sugarless).
It is better to divide the indicated amount into 5 receptions during the day. Cocktail "Sybarite" contains the daily amount of protein required by the female body, as well as fiber and vitamins.

"Chocolate protein shake"

• 2 tablespoons of cottage cheese
• 1 teaspoon honey
• 1 teaspoon natural cocoa (stir in a little hot water)
• 150 ml. low fat milk
• optional: cinnamon, vanilla, chocolate or coconut flakes

This cocktail is perfect asdessert.

"Oat protein shake"

• 2 tablespoons fine oatmeal
• pour them with a glass of warm milk with a fat content of not more than 2.5%
• 0.5 grated apple
• 1 tablespoon low-fat cottage cheese
• if desired, you can add a teaspoon of honey, however, the calorie content of the cocktail will slightly increase.

Stir everything well, you can beat with a blender. This cocktail is perfectfor breakfast- tasty, satisfying and good for digestion.

Protein shake recipes for weight gain

Some people also dream of coping underweight- it's not always easy. They can be helped by special cocktails that promote with the help of essential nutrients. Weight gain is promoted precisely quality, otherwise a large amount of rolls and fatty meat can only lead to an increase in body fat. Muscle mass builds up well a combination of protein and "right" carbohydrates... Healthy carbohydrates are found, for example, in bananas, honey, dried fruits, cottage cheese, nuts, cereals.

"Banana coctail"

• 1 ripe banana
• 50 grams of cottage cheese
• 1 glass of milk

"Chocolate cocktail"

• 50 grams of non-fat cottage cheese
• 1 glass of warm milk
• 1 teaspoon cocoa
• 20 grams of grated chocolate
• chopped nuts

Protein shake recipes for intense exercise

With intense physical activity the need to obtain complete protein and for the body increases significantly. After all, it is protein helps muscles recover faster... Deficiency may not have the best effect on the quality and effectiveness of your workouts. Before training It is best to take a high-carb shake like Banana as it will help you recharge and fight fatigue. After workout it is best to make yourself a light protein shake, with low-fat cottage cheese or milk, non-high-calorie fruits. Skimmed milk powder can also be used for these shakes. It will enrich its composition with proteins without unnecessary carbohydrates and fats.

"Light protein shake based on milk powder"

• 2 tablespoons low-fat cottage cheese
• 150 ml. low fat milk
• 100 grams of fruit or berries
• 2-3 tablespoons milk powder

We looked at options for ready-made recipes for making protein shakes. However, here a huge room for culinary creativity, you can create your own drinks knowing the basic principles of their preparation.

1. So, first you need to choose cocktail base... The most common, wholesome, and delicious basics are:
   - skimmed milk
   - unsweetened fat-free yogurt
   - homemade yoghurt with skim milk (with "Narine" or "Evitalia" starter cultures)
   - soy or almond milk (their advantage is lower cholesterol content)
2. Then select second major proteiningredient... This could be:
   - cottage cheese (low-fat and unsalted)
   - a raw egg (it must be washed thoroughly before making a cocktail)
   - nut or almond oil
   - skimmed milk powder
   - protein powder (sports nutrition)
3. Then add your favorites to the cocktail.fruits or berries, they will enrich it with vitamins, microelements and fiber:
   - bananas
   - citrus fruits
   - apricots
   - Strawberry
   - blueberry
   - Cherry
   - kiwi
   - watermelon

In order for sports to be beneficial, it is necessary to adhere to a specially calculated diet. This diet should be rich in protein, which is the main building block for muscle fibers. Protein shakes are highly digestible foods that promote muscle growth and provide the athlete with the energy they need. This article will discuss the benefits and harms of this drink, indications for its use, basic recipes and rules for drinking a cocktail at home.

What is and what is a protein shake for?

The question of what a protein shake consists of is one of the most common in the field of sports nutrition. This is a drink, the main ingredient of which is a protein extract from plant or animal raw materials, rich in proteins. A cocktail can be: soy, dairy, egg, it can be prepared from a store mix or prepared independently from improvised ingredients.

When asked why this drink is needed, the answer is this: it must be used to quickly recuperate after training, provide muscle tissue with nutrients, accelerate the process of losing weight, or vice versa, gaining body weight.

Important! The optimal regimen for using protein shakes is four times a day: in the morning instead of breakfast, before workout, after it, and half an hour before dinner. The maximum amount of shake that can be consumed before training is 300 ml.

Benefits and harm to the human body

Since this drink has a specific composition, its effect on the human body differs depending on the physical fitness and the state of the athlete's intestines. Below, we will consider what is useful and why a protein shake can be harmful.

A fresh cocktail made from quality ingredients will have a beneficial effect on the body.
Its positive effect is as follows:

• replenishing the lack of energy after intense physical activity;
• acceleration of metabolic processes and, as a consequence, a "drying" effect - getting rid of the subcutaneous fat layer;
• the formation of voluminous and strong muscle mass, subject to regular sports;
• prevention of the destruction of muscle fibers to replenish energy needs;
• gradual weight loss due to the low content of carbohydrates and fats.

Despite the beneficial effects on the body, a protein shake can be harmful to those who use it incorrectly or use poor-quality raw materials for preparation.
The consequences of taking a protein shake can be as follows:

• disruption of the gastrointestinal tract: the appearance of constipation, nausea, in rare cases - vomiting;
• pain in the kidney area due to clogging of the renal glomeruli, the occurrence of inflammatory processes in the urinary system;
• exacerbation of urolithiasis, gastric ulcers, fatty hepatosis;
• the occurrence of allergic reactions.

Can pregnant women and children drink?

Since concentrated protein is a difficult food substance to digest, it is not recommended for women during the period of gestation. This drink aggravates constipation, which is common in pregnant women and provokes increased gas production. As for children, protein shakes are not recommended for use until the age of twenty inclusive.
While the body is forming, nutrients must be supplied to it in normal quantities from natural foods. Excessive protein intake in children and adolescents can lead to liver and kidney dysfunction and muscle hypertrophy.

Did you know? Sports nutrition as a culture appeared back in the days of Ancient Greece in the 17th century BC. NS. Athletes of that period, shortly before sports competitions, began to follow a protein diet in order to acquire a fit athletic form and strengthen muscle tissue. Since in those days there was a tradition of competing in the nude, the spectacle of the body was no less important for athletes than muscle strength.

How to Choose Protein?

In order for protein shakes to bring you only benefit, be guided by these parameters when buying:

1. In addition to protein blends, there are weight gainers on the sports nutrition market. These are fast weight gain blends that contain not only protein, but also sugar and fat. They lead to the appearance of fatty deposits with insufficient intensity of training. In order not to be mistaken, check the composition of the mixture you are buying. Make sure the label is high in protein (over 25 grams per serving) and low in other nutrients (no more than 5 grams).
2. Buy only those cocktails that have a large number of positive reviews from other athletes. Trust trusted manufacturers that have been on the sports nutrition market for at least three years.
3. Inquire about what the finished mixture consists of. Make sure that the main component of the mixture is natural raw materials such as whey or egg protein, and not a synthetic substance.
4. When choosing between concentrate, casein, and isolate, focus on the rate of absorption. Casein is a difficult-to-digest protein form, which is recommended to be consumed before bed, one and a half to two hours before it. Concentrate is a raw material with a medium absorption rate, which can be used instead of a snack. Isolate is highly digestible and can be consumed immediately after exercise to restore energy balance and provide muscle protein.

Video: How to choose the right protein

When and how to drink?

The principle of using a protein shake depends on the purpose for which the athlete is taking it. Those planning to gain additional muscle mass are advised to consume this drink half an hour before or just before training. So the muscles will receive a large amount of building material, the volume of their fibers will increase.

Athletes who plan to lose weight need to replace one main meal (preferably dinner) and one snack with a cocktail. The low calorie content and high nutritional value of this product will help the body burn excess body fat and prevent exhaustion under significant exertion.

Important! To help your intestines digest the concentrated protein normally, consume the shake along with fiber-rich foods. These include: apples, plums, pears, leafy vegetables, cabbage, carrots, tomatoes.

How much can be stored?

Protein is a favorable environment for the reproduction of pathogenic bacteria, so it is recommended to store the finished drink in the refrigerator. It can be stored open for no longer than four hours, and closed - no longer than six.
As for the dry mix, it can be stored in sealed packaging from six months to two years (the manufacturer specifies the terms). After opening the package, the mixture is recommended to be used within two to three weeks.

How to make a cocktail: the best recipes

The process of self-preparation of a protein shake takes longer than diluting a ready-made powder mixture. It is believed that the taste of a homemade cocktail is superior to a purchased one with relatively equal benefits, so make your own choice. When asked if you can get better from a protein shake, the answer is yes. In this case, the amount of carbohydrate additives in the drink plays an important role.

Powder

The following types of protein drinks are prepared using both powder and natural ingredients.

Chocolate

Has the taste of cooled chocolate, will appeal to those with a sweet tooth and those who love nut additives.
Ingredients:

• Protein - 1 serving
• skim milk - 350 ml;
• almond crumbs - 120 g;
• protein bar - ½;
• banana - ½.

Combine a serving of protein and milk in a blender bowl, add almond crumbs and banana. Whisk thoroughly until smooth, pour into a tall glass and sprinkle with a chopped bar.

Did you know? In the 70s of the last century, anabolic steroids gained particular popularity - substances that stimulate protein synthesis in muscle tissue cells. A large number of bodybuilders and athletes of that time used these stimulant drugs, not paying attention to their harm to the body. Only in the early 2000s, the use of steroids was banned, since they were classified as doping substances.

Lemonade

Has a refreshing soda taste, suitable for immediate post-workout consumption.

Ingredients:

• Protein - 1 serving
• vanilla casein - 1 portion;
• lemonade with sugar - 250 ml.

Cooking method: Place casein and protein in a ceramic bowl, pour over them with a drink. Close the lid tightly, shake vigorously until mixing is complete.

Apricot

Ingredients:

• vanilla whey protein - 1 serving;
• drinking water - 250 ml;
• instant corn flakes - 1 pack;
• fresh or canned apricots - 300 g.

Cooking method:

Combine all ingredients in a blender bowl and whisk at maximum speed until smooth. You can replace corn with oatmeal if you like. If you use canned apricots, be sure to drain the syrup.

Important! Consume high-carb drinks in the morning to keep you energized. In the evening, shortly before bedtime, have a cocktail with "slow" protein- preferably casein, so that the muscles are supplied with amino acids at night.

Peanut

Suitable for pre-workout consumption - high in protein and carbohydrates.

Ingredients:

• vanilla whey protein - 2 servings;
• skim milk - 250 ml;
• instant oatmeal - 1 pack;
• strawberry yogurt - 50 ml;
• peanut butter - 30 g;
• ice - 3 cubes.

Cooking method:

Pour warm water over the oatmeal and let it soak for 15 minutes. Mix all the ingredients in a blender bowl, beat until smooth.

From natural products

The following formulations are suitable for daily use and are considered safe enough even for teenagers.

Honey

It can replace a morning meal or an afternoon snack, it is prepared from low-fat cottage cheese.

Ingredients:

• high fat milk - 350 ml;
• cottage cheese - 150 g;
• hard-boiled egg whites - 4 pcs.;
• banana - 1 pc.;
• olive oil - 10 ml;
• honey - 15 g.

Cooking method:

Whisk all ingredients except honey in a blender. Pour the cocktail into a glass and top with honey. Stir gently with a long spoon.

Did you know? In the 1860s, the protein diet was reinvented after a long hiatus. An English undertaker named William Bunting, who suffered from overweight for a long time, managed to lose 20 kilograms, practically without restricting himself on food. The result of the diet recommended to an Englishman by a doctor he knew so impressed him that William decided to publish a book with recommendations for weight loss. The book was a huge success.- this was the first dietary manual, which was reprinted in thousands of copies as many as four times.

Peach

Suitable for consumption immediately after training, can replace dinner.

Ingredients:

• kefir or yogurt - 250 ml;
• powdered milk - 50 g;
• peach jam - 30 g;
• sugar - 5 g.

Cooking method:

Combine all the ingredients except the jam in a blender and whisk thoroughly. Add the jam and blend at low speed for ten seconds.

With dried fruits

It has as many calories as needed for an intense half-hour workout, it is recommended to be consumed half an hour before exercise or immediately before it.

Ingredients:

• milk 3.2% fat - 400 ml;
• fat-free cottage cheese - 200 g;
• quail eggs - 6 pcs.;
• sour cream - 100 g;
• powdered milk - 80 g;
• honey - 30 g;
• dried apricots, dark raisins - 50 g.

Cooking method:

Grind dried fruits in a blender into a smooth paste. Add honey and milk powder, beat for 30 seconds. Add the resulting mixture with sour cream, milk, cottage cheese, beat in carefully washed eggs. Whisk at maximum speed for 1.5 minutes.

Important! If your body is not capable of normal digestion of casein, replace whole milk in the recipe with fermented milk products- yogurt, kefir, fermented baked milk. If you are allergic to casein, eliminate dairy products and replace them with orange juice.

Orange

Provides for the use of gelatin. For those who, for religious reasons, cannot consume this product, it is recommended to replace it with agar-agar (take 1/3 of the indicated serving). What is this drink useful for? It has a regenerating effect on the cartilage tissue of the joints, which is especially important for representatives of strength sports.

Ingredients:

• chicken eggs - 3 pcs.;
• powdered milk - 20 g;
• orange juice - 350 ml;
• banana - 1 pc.;
• gelatin / agar - 10 g / 3 g;
• honey - 10 g.

Cooking method:

Pour orange juice over the agar or gelatin and let it swell for 30 minutes. Add the rest of the ingredients to the blender bowl, whisk at maximum speed.
Protein Shake is a delicious and healthy instant drink that's high in protein. Its regular use helps to build muscle mass, get rid of body fat, maintain performance and endurance of the body. To get the most out of your protein drinks, combine them with regular exercise.

Video: How to make a protein shake at home