Protein shakes for gaining muscle mass. Recipes, prices, what to buy

Protein shakes make it possible to effectively gain muscle mass without gaining useless fat. Of course, the maximum result will bring homemade cocktails from fresh natural products.

In cases where the rhythm of life does not allow calculating the ratios of nutrients and preparing such mixtures on their own, ready-made protein mixtures come to the aid of athletes.

The benefits of protein shakes for muscles

It is simply impossible to overestimate the importance of protein in the body's work. The largest protein known to science is titin. It consists of more than 38,000 amino acids and is the most important structural component of muscle fibers. Titin is included in their basic unit - the sarcomere.

It is thanks to proteins that the muscle tissue "overgrows" the micro-fractures that the muscle receives during training. This leads to an increase in its volume. But protein isn't just linked to muscle growth.

Some of its features are:

• catalytic, accelerating various biochemical processes, including nutrition, synthesis and regeneration;
• protective, providing multi-level protection of the body, including after exhausting physical training;
• signaling, allowing cells and tissues to interact with each other;
• transport, which is associated with the delivery of oxygen to organs and tissues and the removal of carbon dioxide from them;
• motor, providing movement of muscles, cells and their structural units.

Composition of pharmacy cocktails

Protein shakes for gaining muscle mass, sold as ready-made mixtures, are very popular among athletes. They can be found in pharmacies or specialized stores. The composition of such cocktails is usually perfectly balanced. For example, the famous BCAA amino acid kits include leucine, isoleucine and valine.

Of the 12 amino acids, 8 are irreplaceable. They are included in ready-made protein shakes.

These substances are used by the body to build new muscle fibers:

• Leucine makes muscle protein and promotes muscle growth;
• isoleucine provides the athlete's body with energy;
• Valine maintains serotonin concentration and maintains stamina during exercise.

The properties of proprietary protein mixes allow:

• use their constituent amino acids as the main building material for muscles;
• stimulate the synthesis of insulin, which exhibits high anabolic qualities;
• interfere with the production of adrenaline, cortisol and other hormones destructive to the body;
• to accumulate in the body a supply of energy sufficient for full physical activity.

The protein mixtures contain artificial animal or vegetable protein.In order for such mixtures to be optimally absorbed by the body, fructose and sucrose are introduced into their composition. In addition, various specialized vitamin complexes and dietary supplements enhance the usefulness of such a cocktail.

There are several forms of cocktails:

• Concentrate, in which protein takes only 55 to 89%. The abbreviation for this blend is WPC. The degree of purification is relatively low, but many peptides are preserved.
• Isolate, in which the protein is already 90%. Its designation is WPI. Unfortunately, during ionic purification of raw materials, some of the peptides in such a cocktail are invariably destroyed.
• Hydrolyzate, which contains almost 100% protein. The abbreviation for such a cocktail is WPH. The protein of these mixtures is most easily absorbed by humans.

There are several main types of protein shakes on the market for gaining lean muscle mass:

• Casein cocktails. They contain a long-acting protein that works for a long time, but they do not have a complete amino acid composition. This protein is taken at night.
• Soy protein, which is usually taken before or after training. Its composition arginine and glutamine accelerate the body's metabolism, affecting the thyroid gland. However, the set of amino acids of this mixture is not enough for the full functioning of the human body.
• Milk protein, in addition to an incomplete amino acid profile containing lactose.
• Complex extruded egg protein, which contains the maximum amount of amino acids.
• Multicomponent mixtures, based on several types of protein.

Whey protein hydrolyzate is the most popular among athletes. During exercise, whey protein increases muscle fiber protein synthesis by more than 120% compared to casein.

The hydrolyzate does not contain foreign impurities and is very easily absorbed. Already 20 minutes after ingestion, it increases the concentration of amino acids in the body, which are necessary for muscle building and recovery processes. Compared to other types of protein, whey contains half the amount of leucine.

This essential aliphatic amino acid is not synthesized by the human body, but it is excellent for the treatment of liver diseases. Plus, this protein stimulates thermogenesis, which helps break down fats. Whey protein is taken in the morning when glycogen is low in the body.

Why are protein powder shakes dangerous, contraindications to their intake?

Long-term and uncontrolled use of protein mixtures most often leads to a significant increase in the load on the kidneys and liver. This leads to diarrhea or other digestive disorders. Sometimes, excessive protein concentrations cause allergic reactions. This is how the endocrine system reacts to elevated amino acid concentrations.

Common contraindications for taking protein mixtures are:

• renal failure in any form;
• individual intolerance to the mixture;
• diseases of the genitourinary system;
• diseases of the heart and blood vessels;
• digestive disorders.

Protein shakes for gaining muscle mass are usually taken for a long time, so any repeated negligence in their use can cause the development of serious chronic diseases.

Men should refrain from taking soy cocktails, as they contain phytoestrogens that inhibit potency.

How to take protein shakes

In order for the muscles to steadily increase their size, the intake of various kinds of proteins in the body should be in the range of 1.8 to 2.2 g for each kg of the athlete's weight. The dosage directly depends on the composition of the cocktail, the daily diet and the recommendations of a particular manufacturer. Protein shakes are best absorbed when the mixture is at room temperature.

Most often, protein is taken in three servings during the day. The first of them is taken half an hour before breakfast.The second is consumed immediately after the end of sports training. The third serving is best taken before bed. In this case, casein blends are worth choosing. Proteins of casein compounds are absorbed slowly, so the cocktail "works" all night.

All cocktails are best taken freshly prepared. Refrigeration should be reduced to 8 hours. This time directly depends on the composition of the cocktail. Some components of fruit and berry protein mixes oxidize within three hours of preparation.

Names and review of pharmacy cocktails, prices

TOP 3 most popular protein shakes are:

• Optimum Nutrition, Gold Standard, 100% Whey. Whey protein from a blend of concentrate, isolate and peptide chains. Each 110 calorie serving contains 3 g of carbs and 24 g of protein. The price for a can of 2.3 kg will be about 4000 rubles. The company that produces these mixtures has more than thirty years of history and is one of the pioneers in the production of protein shakes.
• Transparent labs Protein Series 100% Grass-Fed Whey Protein Isolate. This shake does not contain a single gram of carbohydrates. Mixes of this brand rarely appear in Russian stores. Most often they are brought under the order from abroad. The price is high: from 7000 rubles. for the traditional 2.3 kg.
• Muscletech, Performance Series, Phase8, Multi-Phase 8-Hour Protein. A serving contains 26 g of protein and only 7 g of carbohydrates. It gives the body 150 calories. Costs in stores in Russia from 4000 rubles. for a standard can of 2.3 kg.

What products are used to prepare homemade sports cocktails

To make an inexpensive but effective protein shake at home, you should pay attention to low-fat, low-calorie foods. The undisputed leader among meat products is boiled chicken breast. Soy is the leader among plants in protein concentration. Of the grains, the most protein can be found in buckwheat.

Protein shakes for gaining muscle mass are often prepared from low-fat cottage cheese, eggs and fish. These foods are rich not only in protein, but also in essential trace elements. For fortification, various fresh fruits are often added to cocktails.

As you can see, when making protein shakes it is quite possible to do without scarce exotic components. All the necessary products can be easily found on the market or in the nearest store.

In relation to egg white, it is worth noting that for sports mixes it is more rational to use ready-made liquid egg white, which has already been pasteurized and bottled.

At home, the general procedure for making cocktails is as follows:

1. Select the product that serves as the base of the mixture. Most often they take skim milk or yogurt for this. Almond or soy low-cholesterol milk is also widely used.
2. Choose your second main protein ingredient. The most popular in this regard are low-fat cottage cheese, quail and chicken eggs, dry sports mixtures.
3. Add fruits, berries or synthetic vitamins.
4. To enrich the mixture with additional protein and as a fiber-rich thickener, add flakes or bran.
5. Enhance the flavor of the resulting mixture with cinnamon, cocoa or similar ingredients.

Benefits of Natural Protein Shakes

The main advantage of protein mixes lies in the wide variability of their use. For example, shakes made from low-fat cottage cheese are an excellent source of extended-release protein.To suspend catabolic processes, mixtures that are based on ready-made egg white are quite suitable.

The second plus of home mixes is the ability to independently select the highest quality and fresh products. At the same time, it is quite possible to avoid eating genetically modified components.

With the unchanged formula of the optimal ratio of proteins, fats and carbohydrates, one can widely experiment with the taste and nature of the amino acids supplied to food. This eliminates the pudding of taste and gives a chance for some gastronomic variety.

A significant rationale in favor of homemade protein blends is complete protection from the low-quality counterfeits commonly found in sports stores.

Best homemade protein shake recipes

Mixing homemade cocktails doesn't take long. As a rule, it is quite possible to keep within 10 minutes. Of the equipment, it is quite enough to have a household blender that allows you to whip mixes. As a rule, the recipes for such dishes are simple. Below are the recipes for some of the more popular protein-rich shakes.

Lactic

To prepare this cocktail, you will need a very modest set of products:

• 200 ml of low-fat milk with a short shelf life;
• 1 chicken egg;
• 1 tsp Sahara.

Despite the modest range of ingredients, this blend contains all the essential amino acids.

With cottage cheese

This protein drink contains:

• 200 g low-fat cottage cheese;
• 100 ml of bifido yogurt or low-fat kefir;
• 100 ml pineapple juice;
• 1 medium persimmon.

This cocktail is quite saturated with fresh natural vitamins and beneficial intestinal bacteria.

Banana

This cocktail has an interesting taste and includes not only proteins, but also carbohydrates needed to replenish energy.

• 1 small frozen banana;
• 150-200 ml of almond milk;
• 100 ml low-fat yogurt or biologically active starter culture;
• 1/8 tsp cinnamon;
• 25-30 g vanilla protein.

The resulting mixture must be whipped with a mixer for 2 minutes until a homogeneous thick mass is obtained.

With ice cream

In the summer months, ice cream will give extra freshness to protein mixes.

One of the possible recipes is:

• 100 ml of creamy ice cream;
• 2 medium bananas;
• 0.5 liters of low-fat cow's milk.

This mix will help restore strength and transfer the effects of the sweltering summer heat on the body.

With nuts

From a nutritional point of view, mixtures containing walnuts are very interesting. The calorie content of such nuts is about 500 kcal / 100 g.

To prepare a cocktail, mix is ​​made from:

• 1 chicken egg;
• 1 tbsp honey;
• 2 walnuts;
• 200 ml of low-fat kefir.

The vegetable fats of nuts do not contain cholesterol, and the arginine they contain gives the blood vessels elasticity.

With kefir

Kefir, in comparison with milk, is much easier absorbed by the body. It is also saturated with vitamins. Cocktails based on it accelerate metabolism and normalize digestion.

Here is a recipe for one of the kefir cocktails:

• 200 ml low-fat kefir;
• 1 tbsp honey;
• 1 chicken egg;
• 1 chopped walnut

This drink is extremely rich in bacteria necessary for digestion and all kinds of trace elements.

From fruit

Fruit is an indisputable source of vitamins and minerals. They can be safely included in protein mixes.

For example, mix:

• 1 chicken egg;
• 200 g of ready-made fruit mix or 1 medium-sized sour apple;
• 200 ml low fat yogurt.

Ideally, the selected fruit should be grown without the use of chemicals.

From berries to gain weight and increase immunity

After a strenuous sports workout, mixtures containing wild berries will come to the rescue.

• 100 g of boiled chicken breast;
• 150 g of wild berries (blueberries or strawberries);
• standard single serving of whey protein;
• 1 small banana.

Chicken breast and protein will provide a high dose of protein, and berries will add vitamins to the body.

With chocolate

To make such a cocktail, you will need:

• 3 tbsp instant cocoa powder;
• 1 liter whey protein;
• 500 ml skim milk;
• 100 g fat-free cottage cheese.

These protein shakes for gaining muscle mass are used by athletes both before and immediately after training. The ingredients are dissolved in heated, but not boiling milk.

With strawberry

To give bored mixtures a new interesting taste, you can use berries.

Here is a recipe for one of these mixes:

• 150 g of low-fat granular cottage cheese;
• 250 ml fresh milk;
• 150 g strawberries.

Strawberries not only help to significantly increase immunity, but also have a healing effect on joints and blood vessels.

Muscle Growth Cocktail

Of the products that are most popular with healthy lifestyles, make up such a cocktail:

• 500 ml of low-fat milk;
• 4 chicken eggs of the highest or first grade;
• 200 g of low-fat crumbly cottage cheese;
• 50 g of honey;
• 30 g low-fat sour cream.

If quail eggs are used instead of chicken eggs, then the amount of this particular ingredient is doubled. This practically does not affect the composition of the obtained amino acids.

With quail eggs and sour cream

Quail eggs are much richer than chicken eggs in terms of the composition of trace elements and vitamins, moreover, they are devoid of salmonella. They have a higher nutritional value than the usual chicken ones.

With them, you can make a very delicate cocktail, which will include:

• 10 quail eggs;
• half a liter of low-fat milk;
• 50 g of berry jam;
• 250 g of granular cottage cheese;
• 100 g of dry milk formula or baby food;
• 100 g low-fat sour cream;
• 50 g raisins;
• 50 g dried apricots.

On brewer's yeast

Brewer's yeast is packed with B vitamins, minerals, enzymes and nucleic acids. The protein content in them is 52% of the total weight. Among the amino acids included in yeast are essential BCAAs.

For a cocktail you will need:

• 2 tsp "Live" brewer's yeast;
• 200 ml of citrus juice;
• 2 liters of dry protein mixture;
• 2 chicken or 4 quail eggs.

Yeast added to cocktails enhances nervous activity and physical performance. Yeast comes in flakes, tablets, and powders.

It is worth remembering that beer shivers supply plant estrogens to the body, which can lead to changes in the structure of the male body and cause local obesity typical for women.

High in carbohydrates

With high-intensity workouts, your muscles may need more carbohydrates than usual. In this shake, the added carbs are sourced from milk and banana. And low-fat cottage cheese has all the necessary animal proteins.

The composition of one of the cocktails that solves this problem is as follows:

• 200 g fat-free cottage cheese;
• 1 large banana
• 200 ml of milk.

Protein shakes used to gain optimal muscle mass alone are not a guarantee of good results. Whatever the composition of the selected mixtures, it will take serious work in the gym to give the muscles volume, strength and relief.

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