Protein shakes for muscle growth and weight loss. Benefits and harms, recipes, how to cook at home

To make going to the gym and exercising at home more effective, you can drink protein shakes for muscle growth. They help to gain mass due to their high protein content and strengthen muscles by increasing the rate of metabolic processes in tissues.

Protein drinks products

For the preparation of cocktails, products are used:

• dairy products;
• eggs;
• nuts;
• honey;
• oatmeal;
• bananas;
• cinnamon.

Milk contains many vitamins and minerals. It is easily digested and does not disrupt the functioning of the gastrointestinal tract. Combine milk with other ingredients carefully. The best to combine it with dairy products (cottage cheese, kefir, sour cream). This principle is at the heart of many muscle-building cocktails.

Curd contains a lot of protein. The product speeds up metabolism, strengthens bones, due to the calcium content in the amount of 16% of the daily requirement (in 100 g). Experienced athletes often use cottage cheese diets to rapidly increase muscle mass.

Kefir regulates the intestines, increases the body's resistance to infections. It has a calming effect on the nervous system. Contains calcium and maintains protein levels in the body when more than 3 hours pass between meals.

Due to its high acidity, kefir should not be consumed immediately after training.

Natural yogurt:

• promotes protein absorption;
• does not harm the figure;
• boosts immunity.

The protein contained in eggs is easily digested by the body. But calcium (which is 55 mg in one egg) is absorbed much worse. Therefore, they are often combined with cottage cheese and other dairy products.

Eggs in cocktails are laid without preliminary heat treatment, so you need to choose them carefully. You cannot buy a product on the market. It is better to choose in supermarkets, where they are checked and have documented security.

Nuts help rebuild the body after an intense workout. Improves the functioning of the circulatory system. Have a positive effect on metabolism. Chemical elements contained in nuts increase the absorption of proteins, fats, carbohydrates. But the product is useful only with moderate consumption: exceeding the norm that the body absorbs (no more than 30 g) provokes digestive problems.

Oatmeal reduces muscle pain after hard exercise. Helps assimilate protein-rich foods.

Banana regulates fluid balance in the body. It is rich in calcium and potassium. Substances in its composition increase concentration.

Cinnamon normalizes blood pressure, lowers cholesterol. Successfully fights infectious diseases. Spicy drinks can help prevent aging and help you lose weight faster (does not apply to cinnamon baked goods).

Egg-curd drink that strengthens muscle tissue

For cooking, you need egg white, 80 g of cottage cheese, a glass of milk. The components are mixed in a blender, spoon or whisk until smooth.

Add 30-50 ml of sugar syrup to taste. To prepare it, take 50 g of sugar and 50 ml of water. Sugar is gradually introduced into hot water, making sure that it is completely dissolved in the liquid. The dishes with syrup are kept on fire until boiling. When the liquid has boiled, it is removed from the heat and cooled. You can store the product in the refrigerator for no longer than 3 weeks.

Drink made from milk and curd-banana mixture

This drink will require 110 g of cottage cheese, 1 egg, 1.5 cups of milk and a banana. Put cottage cheese in a blender and break an egg there. Beat for a minute. Sliced ​​banana is added to the curd mass with egg. The cocktail is stirred for 2 minutes, alternating speed (the first 60 seconds at low, then at medium). The result is a thick mixture. Milk is poured into it. Then everything is mixed with a spoon. The drink is ready to drink.

Honey cocktail with milk and eggs

For a cocktail you will need: a glass of milk, 2 eggs, 50 g of cottage cheese, a banana and 2.5 tsp. honey. It is better to take milk and cottage cheese with a fat content of up to 1.5%. All products are placed in a blender, beat for 30 seconds. The cocktail is drunk half an hour before training - the endurance and productivity of classes increases.

Increasing muscle mass with a kefir cocktail

A cocktail can replace an afternoon snack or a second breakfast. It satisfies hunger and improves digestion. But immediately after exercise can cause muscle pain, therefore it is better not to drink at least one hour before or after sports.

Required 1 banana, half cup yogurt, cottage cheese and 180 g of 100 ml of fruit or berry juice. For athletes, apple is more suitable. Losing weight - grape. The best option is to drink freshly squeezed juices.Fold the products into a blender and beat until smooth.

Gain Mass with Ice Cream Protein Shake

A cocktail can help you cheer up before exercising on a hot summer day.

For cooking you will need:

• 90 g of cottage cheese;
• a glass of milk;
• 50 g ice cream (natural, low in fat and carbohydrates).

Place the ingredients in a blender and mix for a minute, preferably with homemade ice cream. It is made from banana and 1 tsp. cocoa. Cut the peeled fruit into small pieces, put it in the freezer for 2 hours.

After that, the pieces of fruit are mashed with a blender. Then add 1 tsp. cocoa (unsweetened) and mix. The mass can be frozen again and eaten like a regular cold dessert, or it can be used to make protein shakes.

An interesting fact: if you replace cottage cheese with milk powder (50 g) in the recipe and add an egg, you get a cocktail that Arnold Schwarzeneger used.

Quick drinks with nuts for muscle growth

Use nuts to prepare healthy protein shakes for muscle growth at home. Drink recipes are suitable for those who are losing weight, as they are low in calories and low in fat and carbohydrates.

For one of the drinks you will need:

• egg white;
• a glass of kefir;
• 0.5 cups of water;
• a pack (180 g) of cottage cheese;
• banana;
• 1 tsp honey;
• 50 g of nuts.

Walnuts and peanuts are often used in the recipe. Assorted different nuts are acceptable. The cocktail ingredients are dipped into a blender and mixed.

Simple recipe:

• a glass of kefir;
• egg;
• 10 g honey;
• 1 tbsp crushed walnuts (you can grate on a fine grater or just crush with a spoon).

All ingredients are mixed in a blender. The drink is ready to drink.

Fruit cocktails

Such cocktails are suitable for both people who are losing weight and for athletes who are gaining weight. The recipe for one of them: 200 ml of natural drinking yogurt, 100 g of fat-free cottage cheese and peeled apples cut into pieces (100 g). The products are placed in a blender and mixed. When making a fruit drink, you can add the same amount of banana instead of an apple.

For a fasting day, the following recipe is also suitable:

• 30 g fat-free cottage cheese;
• a glass of low-fat milk;
• 20 g milk powder;
• 25 g apples;
• 25 g kiwi;
• 30 g seedless grapes.

In the preparation of a fruit cocktail to increase mass, you can use the following recipe:

• 300 ml of milk;
• 2 eggs;
• banana;
• 70 g pear;
• 1 plum.

Rules for the preparation and use of fruit cocktails:

• peel off the peel and bones from the fruit (unless otherwise provided by the recipe);
• wash fruits;
• chill the drink before drinking (so that the body spends energy for digestion);
• if there is heaviness in the stomach after drinking a cocktail with milk, it is replaced with any fresh juice;
• yogurt for a smoothie should not be greasy;
• It is not recommended to drink sugary drinks at night.

Strawberry Muscle Strengthening Drink

When preparing a protein shake at home for muscle growth, according to a recipe, take 2 crushed mint leaves, 100 g fresh strawberries, 200 ml of milk, 45 g of cottage cheese. Mix all components. The drink saturates the body with essential vitamins.To make the shake more nutritious, you can add 110 g of banana and 50 g of nuts (preferably peanuts or hazelnuts).

Homemade protein shakes for your morning meal

Morning protein shakes saturate the body for the whole day. They allow a high content of carbohydrates. Sugar syrup, sugar or fructose are added to the drink. You can enrich the taste and increase the benefits of the cocktail by adding high-quality cocoa powder or ground dark chocolate.

Oatmeal is often added to drinks. It helps kick-start the digestion process and increases the absorption of foods throughout the day.

To make your morning cocktail, you need:

• 90 g of cottage cheese;
• a glass of milk;
• 20 g oatmeal;
• 10 g honey;
• 1 tsp vanilla sugar (to taste);
• banana;
• 10 g of dark chocolate (with a cocoa content of at least 70%).

Mix all ingredients. If a full breakfast is expected after taking a protein shake, then it is better to choose the low-calorie option.

To prepare it, you need:

• a glass of milk;
• 1 tbsp oatmeal;
• egg;
• 1 tsp honey.

The cocktail will prepare the stomach for further food intake and allow you to feel full faster (excludes the possibility of overeating).

For people who are used to snacking on the go, the following recipe is suitable:

• a glass of ready-made unsweetened coffee;
• a glass of drinking yogurt;
• banana;
• 3 g nutmeg
• 2 ice cubes;
• 1 tsp cinnamon.

Having mixed the components well, you need to drink a cocktail in 1 reception.

What cocktails are allowed before and after classes?

Protein shakes with a high content of amino acids are suitable for sports activities. They make muscles more elastic, reduce muscle pain, and provide the flow of nutrients to tissues. Drinking a cocktail before sports provides an accelerated metabolism and rapid calorie burning.

Easy-to-Home Muscle Growth Protein Shake Recipe: 1.5 cups of milk, 0.5 cups of kefir, 60 g of cottage cheese, 2 raw eggs and 5 g of cinnamon. It is advisable to drink this drink an hour before training.

After exercising, you need to recuperate, for which drinks high in carbohydrates and eggs are suitable. You need a glass of milk, 1 egg and the protein of 4 eggs. For taste, you can add 10 g of honey or sugar syrup.

A quick evening drink

A homemade muscle building drink can be consumed before bed. An evening protein shake should be high in protein, low in carbohydrates.

By prescription, you need to take fat-free:

• 50 ml of kefir;
• 100 ml of milk;
• 70 g of cottage cheese.

Additional flavor-enhancing ingredients are undesirable. Adding 0.5 tsp is acceptable. honey.

A similar cocktail can be prepared on the basis of natural yogurt, all dairy products with low fat content:

• 200 ml of yogurt;
• 50 g sour cream;
• 50 g of cottage cheese;
• 20 g of currants or blueberries.

The prepared drink is drunk one hour before bedtime.

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Protein Slimming Drinks

Low-carb protein shakes are suitable for weight loss. Due to the high amount of nutrients, they block hunger for a long time. Many women are afraid of gaining muscle mass by consuming cocktails. A side effect is possible if protein nutrition is combined with strength training.

Simple rules will help you make your drinks more effective.

1. Do not exclude physical activity. The maximum effect is given by such exercises as: running, jumping, aerobics. Taking protein shakes without playing sports, on the contrary, will provoke the appearance of extra pounds.
2. Cocktails are more effective between meals and 2 hours before bedtime.
3. Correct the diet taking into account the calorie content of the cocktail. A drink cannot be a substitute for a full meal throughout the day, but when drawing up a daily menu, you cannot miss its calorie content.
4. In some recipes, the products are calculated so that the volume of the finished drink is 300 ml or more. It will be better for the body if the cocktail is divided into small portions (for example: 100 ml 3 times a day)
5. Milk, cottage cheese, sour cream (for a drink) must be fat-free.
6. Drink the cocktail in small sips.

Cocktail recipe that will help you lose weight:

• a glass of soy milk;
• a glass of kefir;
• 1 tsp honey;
• kiwi.

The fruit is cut into cubes or strips, and the honey is slightly heated in a water bath. All ingredients are mixed in a blender. The drink is ready. A protein shake based on yogurt and juice will also help you lose weight. To prepare it, you need to take yogurt and orange juice in a 1: 1 ratio. Add 20 g of nuts (pre-grind in a blender or coffee grinder) and 1 tsp. honey.

For the next recipe, you will need 2 tangerines, a glass of soy milk, 5 g of flaxseed oil and 0.5 cups of kefir. Mash tangerines with a hand blender. Add flaxseed oil to the pulp and mix thoroughly. The rest of the ingredients are placed in a blender along with the mandarin pulp and mixed.

Another simple recipe:

• 50 g assorted nuts;
• 1 tbsp honey;
• a glass of kefir.

This drink is also popular:

• 0.5 cups of milk;
• 10 g flax seeds;
• vanilla powder 5 g;
• a glass of chilled water.

A recipe for exotic lovers:

• 70 g pineapple;
• 1 whole, raw egg;
• 2 raw egg whites;
• glass of water.

Chill the drink before drinking.

• juice of 1 lemon;
• 5 g vanillin;
• a glass of apple juice;
• 2 eggs;
• 50 ml of kefir:
• 10 g lemon zest.

Suitable for lovers of savory cocktails.

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Who shouldn't drink protein shakes?

Protein shakes are not suitable for everyone, contraindications:

• lactose intolerance;
• stomach diseases;
• recent poisoning;
• renal failure or a genetic predisposition to it;
• hormonal disruptions;
• heart diseases;

  

• arthritis;
• age up to 20 years.

Energy drinks are high in calories and can cause stomach problems with indigestion. A weakened body will not be able to process large amounts of protein, and the intake of large amounts of protein in food increases the burden on the kidneys.

Until the age of 20, the body is not fully formed, therefore, taking a protein cocktail in adolescence can cause pathologies in development (in some cases, obesity).

No matter how strong the body is, you need to keep within the daily protein intake. It depends on the professional activity. Knowledge workers (teachers, educators) should consume 80 g of protein per day (of which 40 g of animal protein).

Physical workers (cooks, waiters) 75 g per day (including 45 g of vegetable protein). Doing physically hard work (builders, painters) 85 g (vegetable origin - 50 g).

Protein shakes will help you gain a slim figure and accelerate muscle growth only when taken correctly. Homemade drink recipes can help you diversify your diet and improve your exercise performance. If you do not skip training, then the body will quickly take on the desired shape.

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