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

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

Protein Beverage Products

For the preparation of cocktails using products:

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

Milk contains many vitamins and mineral salts. It is easily digested and does not disrupt the gastrointestinal tract. Combine with other components of milk is neat. The best to combine it with products of dairy origin (cottage cheese, kefir, sour cream). This principle underlies the recipes of many cocktails for muscle growth.

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

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

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

Natural Yogurt:

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

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

Eggs are laid in cocktails 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 tested and have documentary evidence of security.

Nuts help restore the body after intense training. Improve the circulatory system. Positive effect on metabolism. The chemical elements contained in nuts increase the digestibility of proteins, fats, carbohydrates. But the product is useful only with moderate consumption: exceeding the norm that the body assimilates (no more than 30 g) provokes digestive problems.

Oatmeal reduces muscle pain after heavy exercise. Helps the absorption of foods with high protein content.

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

Cinnamon normalizes blood pressure, lowers cholesterol. Successfully struggling with infectious diseases. Spicy-seasoned drinks help prevent aging, get rid of excess weight faster (does not apply to cinnamon baked goods).

Muscle-strengthening egg-curd drink

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.

To taste add 1 – 1,7 fluid ounce of sugar syrup. To prepare it, take 50 g of sugar and 1,69 fluid ounce of water. Sugar is gradually introduced into hot water, making sure that it is completely dissolved in the liquid. On fire, dishes with syrup are kept 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.

Milk and banana curd drink

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 a minute. To the curd with an egg, add a chopped banana. The cocktail is mixed for 2 minutes, alternating speeds (the first 60 seconds. On low, then on medium). It turns out a thick mixture. Milk is poured into it. Then everything is mixed with a spoon. The drink is ready to drink.

Honey shake with milk and eggs

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

Increase 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 training, it can provoke muscle pain, so it is better to drink it at least an hour before or after playing sports.

It will take 1 banana, half a glass of kefir, 180 g of cottage cheese and 3,38 fluid ounce of fruit or berry juice. Athletes are more suitable apple. Losing weight – grape. The best option is to drink freshly squeezed juices.  Fold the products in a blender and beat until smooth.

Weight gain with ice cream protein shake

A cocktail will help you cheer up before training on a hot summer day.

For cooking you will need:

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

The ingredients are loaded into a blender and mixed for a minute. For cooking, it is better to take homemade ice cream. It is prepared from banana and 1 teaspoons. cocoa. The peeled fruit is cut into small pieces, put in a freezer for 2 hours.

After the pieces of fruit are ground in mashed potatoes using a blender. Then add 1 teaspoons. cocoa (unsweetened) and mixed. The mass can once again be frozen and eaten like a regular cold dessert, or it can be used in the preparation of protein shakes.

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

Nutrition Fast Drinks for Muscle Growth

Useful nuts to make healthy protein shakes for muscle growth at home. Recipes for drinks are suitable for losing weight, as they are low-calorie and contain few fats and carbohydrates.

For one of the drinks you will need:

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

More often, walnuts and peanuts are used in the recipe. Allowed assorted different nuts. Cocktail ingredients are immersed in a blender and mixed.

A simple recipe:

• a glass of kefir;
• egg;
• 10 g of honey;
• 1 tablespoon chopped walnuts (can be grated or just crushed with a spoon).

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

Fruit cocktails

Such cocktails are suitable both for losing weight people and for athletes gaining weight. The recipe for one of them: 6,76 fluid ounce of natural drinking yogurt, 100 g fat-free cottage cheese and peeled apples cut into pieces (100 g). The products are placed in a blender and mixed. When preparing a fruit drink, you can add the same amount of banana instead of an apple.

For a fasting day, this recipe is also suitable:

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

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

• 10,14 fluid ounce of milk;
• 2 eggs;
• banana;
• 70 g pears;
• 1 plum.

Rules for the preparation and use of fruit shakes:

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

Strawberry Muscle Strengthening Drink

When preparing a protein shake at home for muscle growth, 2 crushed mint leaves, 100 g fresh strawberries, 6,76 fluid ounce milk, 45 g cottage cheese are taken according to the prescription. Mix all components. The drink saturates the body with essential vitamins. To make the cocktail more nutritious, you can add 110 g of banana and 50 g of nuts (preferably peanuts or hazelnuts).

Homemade Protein Shakes for Morning

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

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

To make a morning cocktail, you need:

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

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

To prepare it, you need:

• a glass of milk;
• 1 tablespoon oatmeal;
• egg;
• 1 teaspoons honey.

The cocktail will prepare the stomach for further eating and will allow you to get enough faster (eliminates the possibility of overeating).

For people accustomed to snacking on the go, a recipe is suitable:

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

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

What cocktails are allowed for use before and after classes

Before sports, protein shakes with a high content of amino acids are suitable. They make the muscles more elastic, reduce muscle pain, provide an influx of nutrients to the tissues. Taking a cocktail before playing sports provides an accelerated metabolism and quick calorie burning.

The recipe for a protein shake for muscle growth, which is easy to make at home: 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 playing sports, you need to restore strength, for which drinks with a high content of carbohydrates and an egg are suitable. Need a glass of milk, 1 egg and protein 4 eggs. For taste, you can add 10 g of honey or sugar syrup.

Quick evening drink

A drink for muscle growth, prepared at home, can be consumed before bedtime. An evening protein shake should contain a lot of protein, few carbohydrates.

According to the prescription, you must take fat-free:

• 1,69 fluid ounce of kefir;
• 3,38 fluid ounce of milk;
• 70 g of cottage cheese.

Additional flavoring ingredients are undesirable. Permissible addition of 0.5 teaspoons honey.

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

6,76 fluid ounce of yogurt;
• 50 g sour cream;
• 50 g of cottage cheese;
• 20 g currants or blueberries.

The prepared drink is drunk an hour before bedtime.

Protein Slimming Drinks

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

Simple rules will help increase the effectiveness of the prepared drinks.

1. Do not exclude physical activity. The maximum effect is given by such exercises as: running, jumping, aerobics. Reception of protein shakes without playing sports, on the contrary, will provoke the appearance of extra pounds.
2. More effective are cocktails in between meals and 2 hours before bedtime.
3. Correct the diet taking into account the calorie content of the cocktail. A drink can not be a substitute for a full meal throughout the day, but when compiling a daily menu, you can not miss its calorie content.
4. In some recipes, the calculation of products is made so that the volume of the finished drink is 10,14 fluid ounce or more. It will be better for the body if you divide the cocktail into small portions (for example: 3,38 fluid ounce 3 times a day).
5. Milk, cottage cheese, sour cream (for a drink) should be low-fat.
6. Drink a cocktail in small sips.

A cocktail recipe to help you lose weight:

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

The fruit is cut into cubes or straws, 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 to lose weight. To prepare it, you need to take yogurt and orange juice in a ratio of 1: 1. Add 20 g of nuts (previously grind in a blender or coffee grinder) and 1 teaspoons. honey.

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

Another simple recipe:

• 50 g nut assortment;
• 1 tablespoon honey;
• a glass of kefir.

Such a drink is also popular:

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

Recipe for exotic lovers:

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

Chill the drink before use.

• juice of 1 lemon;
• 5 g of vanillin;
• a glass of apple juice;
• 2 eggs;
• 1,69 fluid ounce of kefir:
• 10 g of lemon peel.

Suitable for lovers of unsweetened cocktails.

Who should not 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 a large amount of protein. The intake of a large amount of protein with food increases the burden on the kidneys.

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

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

Engaged in physical work (cooks, waiters) 75 g per day (including 45 g of protein of plant origin). Performing physically hard work (builders, painters) 85 g (of plant origin – 50 g).

Protein shakes will help you find a slim figure and accelerate muscle growth only with the right reception. Recipes for home-made drinks will help diversify your diet and increase your physical activity. If you do not skip training, the body will quickly take on the desired shape.

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