Protein shakes for weight loss, muscle growth, weight gain and muscle mass for women. Recipes

For the normal functioning of the body, a person must receive a sufficient amount of proteins. You can make up for the lack of protein by making a protein shake from natural ingredients at home.

The importance of proteins for the body

Proteins are important for the human body, especially during periods of intensive growth, because they are the main component of tissues and cells, participate in their construction. When the growth process is completely completed, proteins take part in the regeneration of dead cells.

Both a lack and an overabundance of protein affects such important processes as metabolism, reproduction, irritability, growth, thinking.

Slimming protein shakes

Many people prefer to prepare a protein shake at home, because those sold in specialized stores with sports nutrition are mainly suitable for people who are professionally involved in sports, bodybuilders. For weight loss, dry protein powders sold at the pharmacy are suitable, however, they contain preservatives and are quite expensive.

If the regimen is chosen correctly and cocktails are taken regularly, then the effect on the body will be as follows:

1. The metabolism will accelerate... This is due to the fact that protein is digested for a long time and a lot of energy is spent on this process.
2. Metabolism will increase... Every day more calories will be spent, even if the level of physical activity is very low.
3. The feeling of hunger will decrease... This effect is due to the fact that protein-based cocktails are slowly absorbed and take a long time to digest, so the feeling of hunger does not come for a long time.
4. Maintain muscle mass... And this means that neither stretch marks nor sagging skin will appear, the figure will acquire relief forms.
5. Serviceability will remain... Protein cocktails are distinguished by such a feature - with a high energy value, they are low in calories, therefore, having drunk such a drink in the morning, the feeling of vigor remains the whole day.
6. Diversity... If the drink is prepared at home, then the ingredients for it can be selected independently in such a way as to make your diet not only healthy, but also tasty.

Protein shakes for weight gain

The purpose of the protein shake - the purpose of which is to gain muscle mass - is to maintain the required level of protein in the body. The drink has a positive effect on the endurance and strength indicators of an athlete, increasing them by 70% and 40%, respectively.

A single dose should not exceed 300 ml. The first time 30 minutes before exercise and 30 minutes after it. The maximum temperature of the drink is 37˚С. Preference should be given to home-made cocktails.

Why it's important to take protein shakes before and after workouts

Athletes are advised to consume protein in liquid form before and after going to the gym. This is due to the fact that by drinking a drink before training, a person provides his body with amino acids and the energy that is needed during it. Training is stressful for the body and by providing it with the necessary amount of protein, the athlete makes the training more productive.

Taking protein after exercise ensures that the so-called protein-carbohydrate window is filled.

Basic and additional products of protein shakes

The main ingredient in a homemade protein shake is protein in all its forms:

• cottage cheese;
• nuts;
• seafood;
• milk;
• kefir;
• yogurt;
• spinach;
• egg;
• avocado.

Additional ingredients - fiber and vitamins:

• fruit;
• vegetables;
• berries;
• juices;
• honey;
• oatmeal.

The amount and fat content of the ingredients depends on whether the drink is used for weight loss or muscle building.

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Is it possible to replace breakfast with a protein shake

Nutritionists do not recommend a protein shake as a substitute for breakfast. Firstly, complex carbohydrates should be included in the morning meal, and secondly, protein in the morning overloads the stomach, liver and intestines. It will be more useful to replace such a cocktail with lunch or dinner, lunch or afternoon tea - it all depends on the chosen reception scheme.

Protein Shake Tips

Before you start preparing, you need to decide on the basis of the cocktail:

• milk (including soy or almond);
• yogurt (including homemade, sourdough).

The base must be fat-free and must not contain sugar or any other sweeteners.

Next, the second ingredient is added, which should also contain protein. For instance:

• cottage cheese;
• egg;
• butter (nut or almond);
• powdered milk;
• protein (powder).

These products should also be free of sugar and salt, and the amount of fat should be kept to a minimum.

Further - vitamins, fiber, trace elements (berries, fruits):

• Strawberry;
• banana;
• cherry;
• orange, tangerine;
• kiwi;
• watermelon.

To enrich the drink with additional protein and to acquire a pleasant consistency, you need to add:

• cereals;
• fiber;
• bran (rye).

These ingredients are added to your choice, in the amount of 2-3 tbsp.

To give the drink a special taste and aroma, add spices (optional):

• vanilla;
• shavings (coconut, chocolate);
• cinnamon;
• cocoa.

You need to load the selected ingredients into a blender, beat for 1 minute. Drink slowly, in small sips, immediately after preparation.

How to cook without a blender

If you don't have a blender, you can use a shaker or a regular jar. All ingredients are kneaded well with a fork, transferred to a shaker or jar and shaken well for 1 minute.

Admission rules

In order not to harm the body, you should follow some rules of use:

1. Drink no more than 300 ml of cocktail at a time.
2. Drink not in one gulp, but slowly, in small sips.
3. Monitor the temperature of the drink, which should not exceed 37˚C – 38˚C.
4. Drink before and after your workout.
5. If the goal is to lose weight, then you should choose a regimen, but no more than twice a day.
6. If the goal is professional sports, then the intake should be divided evenly throughout the day, to evenly distribute and maintain the level of amino acids and proteins in the body.
7. Adjust your diet so that you do not eat more protein than the allowable daily allowance.

Chocolate recipe

Protein shakes with cocoa, biscuits, chocolate help build muscle. In addition, this drink helps to restore strength after cardio workout, fill you with energy.

Cocoa recipe:

• curd - 100 g;
• cocoa - 1 tsp;
• honey - 1 tsp;
• skim milk - 150 ml;
• vanilla or cinnamon (to taste).

You must mix all the ingredients in a blender.

Cookies Recipe:

• egg white - 5 pcs.;
• chocolate syrup - 2 tsp;
• skim milk - 150 ml;
• chocolate chip cookies - 50 g.

Beat the mixture in a blender, drink at least 1.5 hours after the end of the workout.

Whey Protein Recipe

Ingredients:

• peanut butter - 2 tablespoons;
• skim milk - 150 g;
• banana - 1 pc.;
• whey protein (chocolate-flavored) - 1 scoop (measured);
• water - by eye.

Ice cream cocktail

To prepare a drink, you need to take 300 ml of regular milk, 3 tsp. powdered milk, ice cream - 100 g, egg - 1 pc. You need to drink the drink an hour before the start of the workout.

For women

Women tend to take protein drinks to lose weight... But even if the fair sex does not want to build muscle, then when taking proteins, she should still perform at least minimal physical exercise. Then the process of losing weight will not only be of high quality, but also delicious, especially if you add strawberries and chocolate to drinks.

Recipe 1:

• water - 1 tbsp.;
• protein powder - 2 tablespoons;
• whipped cream - 1 tablespoon;
• cocoa or chocolate chips.

Recipe 2:

• low-fat milk - 1 tbsp.;
• protein (powder) - 2 tablespoons;
• strawberries (fresh or frozen) - 4 berries;
• cocoa - 1 tsp

In this recipe, strawberries can be replaced with other berries.

For pregnant women

Pregnant women need more protein than normal. Therefore, during pregnancy, they resort to taking protein shakes (if it is not possible to get protein to normal from food).

But you need to be careful, because Some beverage powders contain a variety of herbs and substances that are prohibited during pregnancy.

Also, cocktails intended for athletes should not be taken, they are aimed at increasing muscle mass. Despite the seeming safety, the drink has contraindications, including pregnancy.

The best option is a protein shake made from natural ingredients, which can be easily made at home. But it is recommended to consult a doctor before use.

Carbohydrate protein

To prepare a carbohydrate-protein drink, protein is taken as a basis - milk, cottage cheese, eggs (without yolk), yogurt. Next, carbohydrates (fast) are added in the form of honey, banana, jam, berries.

For instance:

• milk - 150 ml;
• fat-free curd - 100 g;
• lemon juice (to taste);
• banana - 0.5 pcs.;
• honey - 1 tbsp.

With kefir

It is used both to build muscle and to reduce volume. Kefir helps to cleanse the body and saturate it with BJU, micro- and macroelements, vitamins.

Recipes:

1. 200 ml of kefir + 1 apple (green), peeled + honey (1 tbsp. L.).
2. 100 g of low-fat curd + 200 ml of kefir + 1 medium-sized banana + 100 g of apple juice.
3. Honey (1 tbsp.) + Egg (1 pc.) + Kefirchik (1 tbsp.) + Walnuts (1 tbsp.).

With fruits

A protein shake with fruit is easy to make at home. They take milk or kefir as a basis, add fruits (banana, kiwi, tangerines, oranges) or juice (orange, apple, pineapple).

Ingredients:

• milk (fat content is not important) - 100 g;
• juice (freshly squeezed) - 200 ml;
• yogurt (natural) - 100 ml;
• ice - a couple of cubes.

Or:

• milk (soy) - 200 ml;
• kefirchik (low fat) - 100 ml;
• tangerine - 2 pcs.;
• linseed oil - 1 tsp

With cereals

Cereal cocktails have excellent taste characteristics, help to maintain the desired physical shape and have a beneficial effect on the condition of the skin, nails and hair.

Recipe 1:

• 2 tbsp oats;
• 50 g cranberries (can be replaced with lingonberries);
• 150 g curd;
• 100 g of water.

Recipe 2:

• 2 tbsp oatmeal (flakes);
• 100 g strawberries;
• 100 ml of milk;
• 1 tsp honey.

Recipe 3:

• 200 ml of fresh milk;
• 100 g low-fat curd;
• 3 tbsp oatmeal (flakes);
• banana - 1 pc.;
• 1 tbsp honey.

Recipe 4:

• oatmeal (flakes) - 2 tablespoons;
• wheat - 2 tablespoons;
• curd (low fat) - 100 g;
• 200 ml of milk;
• linseed oil - 1 tablespoon (optional).

With smoothies

For the preparation of protein smoothies used:

• protein powder;
• cottage cheese (fat-free);
• yogurt (Greek);
• peanut paste.

As well as:

• bananas;
• honey;
• flax seeds;
• coffee;
• eggs;
• vanilla;
• cocoa;
• milk;
• oatmeal and more.

For example, a recipe like this:

• 1 cup of coffee (no sugar)
• banana - 1-1.5 pcs.;
• 1 tbsp flax seeds;
• 2 tsp honey;
• 1 tbsp. yogurt;
• ice - a few cubes.

Or like this:

• 1.5 tbsp. milk;
• 1 egg;
• 2 tbsp cocoa powder;
• 0.25 tbsp protein powder;
• half a teaspoon of vanilla; 1.5 tbsp honey.

Before adding milk, you need to boil it.

Energy

Such drinks are prepared using:

• coffee;
• cocoa powder;
• various nuts;
• pumpkin or sunflower seeds;
• spices (pepper, cinnamon, cloves).

They combine all the positive qualities of protein shakes, give energy and produce a tonic effect. Take them before lunch, preferably before cardio workout, about 2 hours before it.

Recipe 1:

• milk -200 ml;
• almonds - 30 g;
• vanilla and coffee to taste.

Recipe 2:

• kefir - 150 g;
• eggs (preferably quail) - 4 pcs.;
• walnuts - 20 g;
• dill greens - 20 g;
• parsley greens - 10 g;
• cottage cheese - 50 g;
• red pepper - a pinch.

Recipe 3:

• yogurt (low-fat) - 200g;
• peanuts nuts - 10 g;
• walnuts - 10 g;
• seeds - 20 g;
• cocoa powder - 10 g.

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Eggs

This drink has many benefits:

1. When added to oatmeal (cereal) or consumed with bread, it replaces breakfast.
2. Decreased appetite.
3. There is no desire to eat for a long time, due to the fact that it takes a lot of time to digest protein.
4. After visiting the gym, strength is restored in a short period of time.
5. It is easy to prepare in a short period of time.
6. It is low in calories, so it helps to quickly get rid of subcutaneous fat, but only if egg yolk was not used in the preparation.
7. Such a drink is a storehouse of vitamins and all essential amino acids.

For the preparation of an egg cocktail, nutritionists recommend using only protein, because it has very few calories, unlike yolk. It is also recommended to boil eggs in order to avoid infection with infectious diseases and also for the reason that the boiled protein is absorbed by the body completely, and raw only by 60%.

Ideally, quail eggs should be used, but ready-made egg powder can also be used.

Recipes:

1. To increase body weight: a glass of kefir; egg (without yolk - weight loss; with yolk - weight gain); 1 tbsp honey; shabby nut to sprinkle on top.
2. For muscle gain... You need to eat in the afternoon between meals. 1 apple; 1 carrot; 1 testicle; 1 tbsp honey; 1 tbsp. juice from grapes.
3. Suitable instead of breakfast: 100 g curd; 1 tbsp. milk; 1 testicle; 100 g of banana (or other fruits, berries); 1 tbsp honey.

Using water

A drink with water is prepared when an athlete dilutes a purchased protein powder in it, or if the purchased protein is used not in pure form, but with the addition of berries, cottage cheese, fruits, yogurt.

If the ingredient taken as the basis is water, to which fruits, vegetables, berries are added, but dry protein and dairy products are not added, then this will be a smoothie, not a protein shake.

Recipe with water:

• protein (whey) - 1 scoop;
• oatmeal - 1 sachet or 3 tablespoons;
• water - 1 cup;
• canned peaches (drain syrup) - 0.5 cans.

Protein shake at night

Towards the night, a homemade protein shake is recommended for athletes to use protein to stop the catabolic processes that are activated at night.And girls who want to lose weight are advised to drink a drink prepared with casein protein or soy at night.

Without milk

Recipe 1:

• curd - 200 g;
• kefirchik - 100 g;
• juice - 100 g;
• banana or persimmon.

Recipe 2:

• testicle - 1 pc .;
• honey - 1 tbsp;
• walnuts (chopped) - 1 tbsp;
• kefirchik - 1 tbsp.

With cottage cheese

Recipe 1:

• curd - 200 g;
• honey - 50 g;
• egg powder, diluted with milk - 60 g;
• sour cream - 1 tbsp.

Recipe 2:

• curd - 250 g;
• baked milk - 250 g;
• wheat germ (oat bran) - 1 tbsp;
• linseed oil - 1 tablespoon

From feijoa

Combine feijoa (a couple of pieces) with a banana (half) and fermented baked milk (or cottage cheese with a low percentage of fat). This drink will help you lose weight if they replace dinner.

With hot spices

A homemade protein shake with spices will turn out slightly spicy. It will speed up the metabolism and speed up the fat burning process.

You can not use it before starting classes, but they can easily replace dinner:

• 400 g curd;
• 200 ml of water;
• 10-15 g of sweet paprika (can be replaced with cinnamon for gastrointestinal problems).

Protein shakes are good for both men and women, including pregnant women. They help you gain muscle or lose weight, provide energy and promote wellness.

Protein Shakes Videos

How to make a protein shake at home, find out in the video:

Muscle Growth Protein Shake: