Protein shakes for weight loss. Protein shake for weight loss: types, how to drink, home recipes

Most of us want to lose weight quickly, noticeably, and, most importantly, effortlessly. That’s why the desperate and, let’s be honest, the lazy often pin their hopes on weight loss teas, dietary supplements, medications, and, of course, protein shakes. But still, don’t forget - no one has yet invented “super pills”: all supplements only help you on the difficult path to a slim figure, but, alas, do not save you from going through it. In fact, all remedies are miraculous only in combination - with diet, exercise and self-care.

Weight loss products are designed to replace meals by reducing the calories consumed during the day. It is worth knowing that it has not yet been scientifically proven that protein shakes burn fat, and as a result, extra pounds.

Most protein powders and ready-made shakes are made from soy protein. There may also be a milk or egg base. As a rule, protein shakes are absolutely harmless. Their essence is that thanks to the swelling cellulose they contain, cocktails reduce appetite. They seem to “imitate” good nutrition, since they supply the body with amino acids, proteins and vitamins.

Cocktails help the body get the energy it needs. They give him nutrition at the cellular level. Cocktails, as a rule, do not cause allergies, but again, it all depends on the individual characteristics of each individual organism.

Some of the biological cocktails sold are harmless to the body because they contain a small proportion of chemical ingredients. These can be drunk on fasting days as a replacement for some type of diet.

Precautions

Remember that no matter how many protein shakes you drink, the intake of protein in your body should in no case exceed the carbohydrate intake - whether you are an athlete or an asphalt paver. Protein should not significantly exceed the amount of fat. If you overdo it with proteins, you can really cause enormous damage to your body.

In Ancient China there was even a rather exotic type of execution. The man sentenced to death was fed meat to the full; the man’s stomach was not able to digest such an amount of protein, and the unfortunate man died a painful death from volvulus.

The purpose of this historical example in the article is not to intimidate you, but to warn you against the unwise use of anything (not just proteins). Remember that consuming protein in amounts of more than 2-3 g per kg of weight can lead to the fact that protein begins to perform the function of replenishing energy in the body - competing with carbohydrates, i.e. just burn. The products of this combustion process are nitrogenous compounds that overload the kidneys and liver. Do not bring yourself to a half-dead state, use protein supplements in moderation.

Types of protein shakes

• cocktails for weight loss with a relatively small (about 10 g) amount of protein per serving, the addition of carbohydrates and pectins. Designed to replace one or two meals;
• protein isolate (protein) cocktails with L-carnitine and chromium picolinate. Designed to replenish protein deficiency in systematically training for weight loss. They allow you to get up to 20 g of protein and consume only 200 kcal per serving. Sometimes isolate is drunk instead of breakfast or lunch, but a diet with it is much more difficult to tolerate, since it does not contain pectin, which gives saturation;
• cocktails for weight loss at home - kefir with cinnamon and honey, kefir with berries, cottage cheese with berries and yogurt, and so on;
• specialized cocktails made from plant ingredients - various products with sprouted wheat, oats, and other grains. They also replace one or more meals;
• juices and smoothies “from delivery” - an option that is not very common in Russia due to its high cost, a suitcase with a “cleansing program” of natural juices, smoothies and herbal decoctions.

Cocktail recipes for weight loss

Basic recipe

Mix 340 ml milk with 1 teaspoon low-fat yogurt in a blender.

244 calories
32 g protein
27 g carbohydrates
0 g fat

To burn excess fat

To the basic recipe, add 1 tablespoon of flaxseeds and 0.5 teaspoon of strawberries.

306 calories
33 g protein
36 g carbohydrates
3 g fat

For energy

Add 2 teaspoons of instant black coffee to the basic recipe.

244 calories
32 g protein
27 g carbohydrates
0 g fat

10 cocktails from Vaska

Cocktail No. 1

Cocktail No. 2

Cocktail No. 3

Cocktail No. 4

Cocktail No. 5

Cocktail No. 6

Cocktail No. 7

Cocktail No. 8

Cocktail No. 9

Cocktail No. 10

Classic protein shake recipe

1/3 cup instant skim milk powder. + 2 heaped teaspoons of protein powder, such as vanilla.

1 teaspoon cold-pressed sunflower oil, which should be stored in the refrigerator. You can also add lecithin, flaxseed or nut oil instead of oil.

1/4 teaspoon or to taste powdered stevia extract or you can use artificial sweeteners.

3/4 - 1 cup cold water.

3-5 ice cubes.

1/4 teaspoon guar or xanthan gum. These ingredients add thickness to your smoothie and can be purchased at a health food store.

Thus, the cocktail is ready. But at this stage it is absolutely tasteless, so you can add aromatic fillers to the resulting mixture, for example, a spoonful of cocoa or a handful of berries, which will give your cocktail a truly amazing taste.

Banana cocktail

Cocktails for weight loss Almost everyone knows the recipe for a banana cocktail! Beat 150 ml of low-fat milk with 1/2 banana in a blender, add a little ground cinnamon and vanilla sugar and beat everything again. The cocktail is ready!

Milk-egg shake

Cocktails for weight loss It is very easy to prepare an egg-milk shake. To prepare the drink we will need: 150 ml of skim milk or kefir, about 50 grams of low-fat soft cottage cheese, 5-6 quail egg whites or one chicken egg white, one banana or a couple of spoons of any fruit syrup. Mix all ingredients with a blender. The cocktail is ready!

Protein shake with mango

To prepare the drink we will need: 200 grams of low-fat soft cottage cheese, 150 ml of natural yogurt and one mango, pitted and peeled. Beat everything in a blender. The cocktail is ready!

Protein shake for muscles

If you are actively involved in sports, then such a drink is simply vital for you! To prepare it we will need: 200 ml of skim milk, 50 ml of freshly squeezed fruit juice, 100 ml of yogurt, 1 banana, about 6 strawberries, 2 tablespoons of protein powder, 1 tablespoon of honey, and a teaspoon of wheat germ. Mix all ingredients thoroughly in a blender. The cocktail is ready!

Protein shake video recipe

Another protein shake at home

1. Prepare a blender and pour 1 - 2 cups of skim milk into it, one serving of which contains as much as 9 grams. protein and 12 gr. carbohydrates.

2. Substitute 1/2 cup of low-fat or partially fat-free ricotta cheese, which is made from whey proteins, for the protein powder. This serving contains 14 g. protein, 6 gr. carbohydrates and about 10 g. fat Whey is absorbed very quickly and is an effective component for stimulating muscle protein synthesis.

3. Add 1/2 cup of low-fat cottage cheese, which contains an important component of casein, a substance that is digested very slowly. By forming a jelly-like mass in the intestines, casein slows digestion, creating a trickle effect of amino acids (the building blocks of proteins) into muscle cells. In addition, casein prevents muscle breakdown and helps suppress appetite. 1/2 cup of cottage cheese contains 5 grams. carbohydrates and 14 gr. squirrel.

4. Add 150 gr. low-fat yogurt to your taste and place in a blender until smooth. Yogurts contain probiotics of healthy and beneficial bacteria that promote good health, as well as calcium, which is known to help with weight loss and will prevent further fat accumulation. This serving of yogurt adds 14 g. carbohydrates and 8 gr. protein in your smoothie.

5. Add one tablespoon of cream for real flavor.

6. Top with frozen or fresh fruit for added flavor, vitamins and healthy carbs. Pre-frozen bananas give smoothies an ice cream consistency.

7. Finally, add a couple tablespoons of flax or olive oil or other healthy fats, which are aimed at preventing the possible development of cardiovascular disease and improving overall health. Polyunsaturated and monounsaturated fats can help you reduce the damage done to your body by harmful saturated and trans fats.

8. Consume the protein shake immediately after preparation. If you have any leftover, pour it into a tightly sealed container and store it in the refrigerator. Shake well before use as some ingredients may separate over time.

Protein is the main element involved in building and gaining muscle mass, and it also helps maintain normal weight. Almost any food contains protein in different proportions, differing in its amino acid composition. Meat and dairy products boast the richest protein content. Every athlete or person who cares about their health wants to know how to make a protein shake.

This article will undoubtedly help you understand what protein is and how to take it correctly, depending on your purpose. It will also tell you how to make a protein shake at home.

Which protein shake is better: powder concentrate or natural?

Of course, you can include a variety of dishes in your diet that contain a large amount of protein, but the modern rhythm of life, and just everyday worries, make a planned menu an impossible task.

So, we know that the largest supply of the protein we need is found in meat. But it takes a lot of energy to absorb it, besides, before playing sports it gives a feeling of heaviness and it is not recommended to use it before training.

Ideally, protein foods should be consumed 5 times a day, as well as before and after training. A light protein shake would be a great alternative. Knowing how to make a protein shake at home, you can take the drink with you and always get the required amount of protein at the right time.

◊ In addition, it is quickly absorbed by the body, which will give a long-lasting feeling of satiety and lightness.

The simplest way to prepare a protein shake is to dilute the protein concentrate in accordance with the dosage.

You can purchase such a concentrate at any sports store. It may be flavored or unflavored, but it will never compare to protein shakes made from natural ingredients.

In addition, shakes made from protein powder are not as well absorbed as those made from natural products.

Basic rules for drinking protein shakes

• In the morning, the cocktail can be flavored with glucose, but in the evening, this is strictly prohibited;

• The protein shake should be slightly warm (for better absorption by the body). Its optimal temperature is 38 degrees.

• Before strength training, the dose of the cocktail should not be higher than 400 ml.

• If you have a problem with lactose absorption, milk can be replaced with low-fat kefir, juice or water.

• The calorie content of a cocktail can vary significantly depending on the products included in its composition.

When should you drink protein drinks?

• The direct purpose of protein shakes is to maintain a high level of protein in the body. To build muscle, the drink must be taken no later than half an hour before and after strength training.

• In the morning, the body suffers from a lack of glycogen, wasted at night. To replenish it, you should definitely include fructose in your morning protein drink.

• Before training, you need to drink a protein shake made with whey protein with the addition of the same glucose. This composition will enrich the muscles with nutrients, and the resulting additional energy supply will help them grow.

• After strength training, take a whey protein shake with added casein. This composition will renew wasted energy and normalize glycogen levels in the liver.

• For those who want to have large and defined muscles, it is advisable to drink protein drinks every 3 hours throughout the day. To sufficiently maintain blood glucose, the drink must be flavored with glucose, for example, natural honey or fresh fruit.

• Muscles require nutrition even at night, and a protein shake will be an excellent alternative to rough and solid food. The protein drink for the night is prepared on the basis of casein and does not accept carbohydrates, because they can easily transform into fat overnight.

We have selected the best recipes, and now you will know exactly how to prepare protein shakes for muscle growth at home.

Chocolate protein shakes for muscle growth

Chocolate-nut No. 1

1 scoop chocolate-flavored whey protein; low-fat milk 250 gr.; grated almonds 80 gr.; 50 gr. grated dark chocolate.

Mix milk with whey protein until smooth using a blender. Top with grated almonds and chocolate. You need to take this cocktail before strength training.

Chocolate - nutty No. 2

One measured dose of casein and the same amount of whey protein; a glass of natural lemonade (which contains natural sugar, not sugar substitutes).

Mix all ingredients in a shaker. Take after sports activities.

"Cocoa with milk"

1 part chocolate whey protein; skim milk 250 gr.; low-fat cottage cheese 80 gr.; cocoa 50 gr.

Add all ingredients to slightly warmed milk and blend with a blender to a homogeneous mass. This protein shake is taken before bed.

Fruit Protein Shake Recipes

"Fresh Orange"

1 scoop vanilla whey protein; low-fat yogurt 150 gr.; freshly squeezed orange juice 200-300 ml.

Mix all ingredients using a blender. This protein drink should be consumed for breakfast.

"Sweet peach"

One part vanilla whey protein; one glass of purified water; 100 gr. instant oatmeal; canned peach to taste.

Mix all components in a blender until smooth. Take throughout the day.

"Banana Delight"

A glass of skim milk; one small banana; coconut oil 1 tbsp. l.

Mix all ingredients to a paste. This protein drink can be taken throughout the day. And also after waking up and half an hour before strength training.

"Strawberry vigor"

Low-fat yogurt 250 ml; 1% fat milk 350 ml; two doses of whey protein; a small spoon of peanut mass; 300-400 gr. strawberries; ice optional.

Mix everything in a blender until the ice is completely dissolved. Take throughout the day.

"Orange - Banana"

One banana; natural orange juice 150 ml; 250 ml skim milk and a few ice cubes.

Mix all ingredients in a blender. Take in the morning.

Protein shakes of champions

"Iron Arnie"

Egg; 1 tbsp. milk 1% fat; 150 gr. ice cream; 100 gr. powdered milk.

Mix everything to a paste and take before strength training.

"George Zangas"

Mix several fruits with 400 gr. freshly squeezed juice; beer shake, two teaspoons; 3 doses of any dry protein; 3 eggs and a few ice cubes.

Using a blender, combine the juice and fruit, then add the remaining ingredients and bring to a smooth paste. Take throughout the day.

"Protein Power"

Powdered milk 2 tbsp. l.; orange juice 300 ml; 3 eggs; 20 gr. natural honey; gelatin 1 tbsp. l.

Mix until homogeneous and take throughout the day and before training.

"Dikul's drink"

150 gr. 1% fat content of cottage cheese; 100 gr. low-fat sour cream; natural honey 10 gr.; 20 gr. grated dark chocolate.

Grind the sour cream with cottage cheese, then add chocolate chips and honey, mix everything thoroughly using a blender. Take before strength training.

"Fast start"

500 ml yogurt 1% fat; low-fat cottage cheese 300 gr.; 2 gr. vanilla sugar; 8 cubes of refined sugar.

All ingredients are mixed in a blender until smooth. Use throughout the day to maintain tone.

Protein shakes to burn excess fat

Protein shakes are great helpers for those who want to keep their body in perfect condition. By including such drinks in your diet, and knowing how to prepare protein shakes for weight loss yourself, you will no longer have to torture yourself with ruthless diets.

Protein drinks for weight loss do not allow fat to be stored in reserve, besides, they eliminate the feeling of hunger and replenish energy reserves. And homemade protein shakes for weight loss are also very tasty.

How do protein shakes work for weight loss?

Digesting protein by the body requires significant time and high energy costs. If you include the required amount of protein in your menu, the anti-catabolic reaction will work. This means that fat will be actively burned, and muscle mass, on the contrary, will build up.

In addition, protein shakes dull the feeling of hunger and help reduce fat accumulation in the body.

Rules for drinking protein drinks for weight loss

Even if you know how to make your own protein shakes for weight loss, you must adhere to the rules for taking a protein drink. To get rid of excess weight, you need to drink protein shakes for breakfast, adding whole grain bread and fresh fruit to them.

It is important to remember that when taking protein shakes, it is necessary to reduce the consumption of simple carbohydrates, otherwise there is a risk of accumulating additional fat.

Protein shake recipes for weight loss

"Walnut"

Nuts (any) 1 tbsp; 1 tbsp. l. natural honey; one egg; 1% fat kefir – 300 gr.

Grind all the products in a blender, then add kefir. This drink copes well with excess fat.

To normalize metabolic processes, reduce hunger and the appearance of sculpted muscles, prepare the following drink:

"Protein Bomb"

Low-fat cottage cheese 150 gr.; wheat bran 1 tbsp. l.; 100 gr. kefir, low fat; a small spoon of cocoa. Bring the cocktail until smooth; if the drink is thick, eat it with a spoon.

For a slim and toned figure, prepare the following drink:

"Beautiful relief"

150 gr. cottage cheese 1% fat; 1 incomplete art. l. bran; 150 gr. low-fat kefir; 100 gr. berries or fruits.

Soften the cottage cheese, chop the fruit, mix all the ingredients in a blender until smooth.

The following protein drink recipe is considered excellent for weight loss:

"Ease"

150 gr. milk, skimmed; 1 tsp. any vegetable oil; 1 tbsp. l. Flaxseed; 2 doses of vanilla flavored protein powder; 5 gr. stevia.

Combine all products, bring to a homogeneous paste and dilute with a glass of cool water.

Daily protein intake, video

Nutritionists confirm the high effectiveness of protein shakes, but recommend taking no more than 300 grams of this drink per day. Protein is the main building material for a beautiful, slender and toned body, but, unfortunately, its excess can negatively affect the functioning of the kidneys.

Do you work out at the gym? Do you want to increase muscle mass or lose weight, add definition to your muscles or create an appearance like Arnold Schwarzenegger? Then the daily menu needs to be diversified with a protein shake. The basis for it is protein - the most important microelement for building and maintaining muscle mass. What to choose – ready-made mixtures from well-known manufacturers or make a protein shake at home yourself? Let's try to understand the variety of offers and options.

The benefits of protein shakes

Protein shakes were designed as a nutritional supplement for high-impact weightlifters. Gradually, from food for professionals, they became an everyday source of energy for those who want to give their body a beautiful look. What are the benefits of protein shakes?

An athlete's daily protein requirement is up to 5 grams per kg of weight. Dairy products, eggs, and fruits are good as main meals, but a special diet is required before and after sports activities. A homemade protein shake will replace snacking and fill you with energy.

The main component of powdered mixtures is protein. Different types of exercise require different types of protein shakes. Depending on the method of production, drinks are divided into:

1. Serum. Made from whey. Quickly absorbed. It is recommended to consume such cocktails in small portions after training every 1.5–2 hours.
2. Dairy. More than 2/3 is casein, a slowly soluble protein.
3. Egg. High production costs limit the range of cocktail consumers.
4. Soy. The low price of cocktails with such a base creates demand. Recommended for athletes who cannot tolerate animal protein; vegetarians.
5. Casein. Useful as a cocktail before bed.

The beneficial properties of ordinary protein shakes and drinks with energy components (gainers) are extensive:

1. Saving effort and time. It’s faster to make a cocktail than to cook, for example, baked meat with vegetables.
2. Taking care of the digestive tract and the body as a whole. To obtain the required amounts of protein, you will have to consume a huge amount of food. The volume of muscle mass will grow slowly, and the stomach will stretch quickly.
3. Energy drinks (gainer cocktails) are nutritious and quickly restore strength after training. Pleasant to the taste.
4. The ability to balance your protein needs by drinking a cocktail.
5. Financial savings. Eating healthy, particularly homemade foods, costs a lot of money. Cocktails will come to the rescue, maintaining high protein levels for a long time.
6. A relatively simple dosage of components in cocktails will help track the amount of substances and amino acids consumed.

Recipes for making protein shakes at home (photo)

Gainers will help invigorate the body and nourish the muscles with protein. “Training” cocktails are prepared 40–45 minutes before active sports. Contains proteins (from 60%), healthy carbohydrates and some fat. Time of use: half an hour before and after training. All components must be at human body temperature (37⁰) to increase the body’s cost of burning calories. Portions are designed for 250 ml of finished product. You should drink in small sips, slowly. Cook according to the recipes with the photos below, have fun, and most importantly - the desired result!

Protein shake for muscle growth for men

To make a classic protein drink that stimulates muscle growth, use the following ingredients:

• Cottage cheese 0% fat – 100 g. Homemade is tastier, but very high in calories and fat.
• Skim milk – 100 g. If you are intolerant to the product, replace it with soy milk.
• Quail eggs – 3 pcs. (to avoid salmonellosis). No quail - boil 2 chicken eggs. For the cocktail you only need protein.
• Fruit syrup, jam, jam - 3 tbsp. spoons. Choose any sweet component.
• Powdered milk formula (infant) or protein shake powder – 2 tbsp. spoons.

Cook in this order.

• Mix cottage cheese with eggs, grind until smooth.
• Add dry mixture. Mix thoroughly.
• Add sweet carbohydrates.
• Pour in the milk. Turn on the shaker (Turbo mode) and beat all the ingredients.

To gain weight with banana, oatmeal and milk

Bananas contain vegetable protein, and oatmeal will replenish your supply of healthy carbohydrates. The drink is effective in the first half of the day and before training. Components needed:

• Banana – 1 pc.
• Milk (1% fat) or soy milk – 100 ml.
• Protein in dry mixture (milk/sports) – 1 tbsp.
• Ice cream – 50 g. If desired, replace with yogurt or cottage cheese.
• Oat flakes – 50 g
• Refined oil – 1 tbsp.
• Honey – 1 teaspoon.

Before starting cooking, use a blender in turbo mode to grind the oatmeal to a powder. Pour into a shaker, adding ice cream and vegetable oil. Stir. Place the mixture, banana and honey into a glass. Stir again. Pour in milk, whisk until foam forms. Your cocktail is ready!

For weight gain without cottage cheese

The recipe for making protein drinks without cottage cheese is simple and won’t take much time. A fruit gainer would be great for your morning intake. Take the ingredients and mix until pureed:

• 100 ml freshly squeezed orange juice;
• 150 ml natural yoghurt;
• vanilla - on the tip of a spoon;
• whey protein/milk formula;
• honey – 1 spoon.

A sweet dream spent with benefit (weight gain due to muscle growth) will be provided by a chocolate-vanilla drink with casein. This smoothie digests slowly and keeps protein levels high until almost the morning. You will need:

• milk – 200 g;
• powdered milk – 1 tbsp. spoon;
• cocoa powder – 2 tbsp. spoons;
• casein mixture – 1 tbsp;
• milk chocolate – 50 g or chocolate bar.

Beat all ingredients with a mixer. Sprinkle grated chocolate on top. It is better to drink in small sips before going to bed.

Check out other recipes on how to cook.

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How to make a delicious protein drink for weight loss?

There is an opinion that a protein shake promotes weight gain. This is wrong. A set of protein foods combined with fruits will result in weight loss. Physical activity should not be heavy, but regular. Replace snacks with a serving of protein drink, maximum two per day. You will need:

• whey/kefir – 200 ml;
• honey – 1 tbsp;
• kiwi – 2 pcs. (for variety, replace with raspberries, lingonberries, blackberries);
• protein/baby formula – 1 tbsp.

A serving of 250-500 g will be beneficial to the body in the first half of the day, half an hour before training. Enjoy the taste and lose weight!

Harm of protein shakes

Protein shakes are contraindicated:

• pregnant women;
• people with kidney diseases;
• in the presence of stones in the kidneys, gall bladder;
• athletes with gastrointestinal problems.

Negative consequences:

1. Clinical studies have shown that the composition of protein drinks cannot be called organic or natural. The use of these drinks is addictive, the quick results stimulate an increase in consumed portions. The result will be problems with the heart muscle, and there will be a risk of stone formation.
2. The body’s habit of processing easily digestible proteins causes long-term restructuring of the body after cessation of consumption. At a minimum, a disorder in the functioning of the intestines and some loss of muscle mass and relief forms are guaranteed.
3. Significant expenditure of money. Good products are expensive. The more famous the manufacturer, the more expensive its products. Cheap analogues have many side effects.
4. Excessive servings of drinks, especially gainers, lead to obesity.
5. Athletes, seriously carried away by the volume of triceps and biceps, lose touch with reality and turn to the use of steroids and anabolic drugs. This is absolutely not worth doing!

If you are serious about training and want to get results, then in matters nutrition You don't have to be a layman. Anyone who wants to progress in mass-gaining training is objectively obliged to follow the laws of conservation energy. To put it simply, muscle size simply cannot appear out of nowhere; it is the result of a reasonable combination of weight training and an adequately balanced diet. Moreover, an athlete’s nutrition is no less important than the training itself.

In order for an intensively working body to receive all the necessary substances along with food, athletes have to eat frequently and at the same time absorb increased doses. squirrel, which, in turn, are able to cover the costs of training and ensure future gains in muscle mass. Naturally, eating one and a half to two times more often than is usually customary, it is quite difficult to organize the required amount of food, including the required percentage of protein in it. In this case, they come to the rescue protein shakes, protein concentrates, and they can be prepared without much difficulty from the most common products sold on the regular shelves of our stores.

Basic Protein Shake Products

• Milk, kefir or other fermented milk drinks (preferably without adding sugar and various kinds of dyes) - this will be the basis of the future cocktail. If you are intolerant to milk, then opt for its many sour derivatives;
• , rustic and factory-made, medium and low fat, low-fat and pureed - perfect as the main protein ingredient of our mass-building cocktail. Of course, you need to make an informed choice among the different varieties of cottage cheese depending on your training goals and body type;
• Honey, jam, syrups - all this will serve as a source of natural flavor enhancer, and you will know for sure that this is not some kind of food additive from the “E XXX” group;
• Berries, fresh and frozen, even home canned, will provide the finished mixture with the necessary percentage of natural sugars, vitamins and macroelements. Of course, preference is always in favor of fresh and frozen berries;
• , which contain carbohydrates (starches), will add the necessary calorie content to the cocktail and additionally saturate you with potassium, necessary for muscle contraction. And you will again know what nutrients you got in the original. If you wish, you can use edible starch powder, available in all grocery stores, instead of bananas, it will give the mixture even more filling - if you need it - and make it thicker.
• Special or vitamins that will not change the taste of the protein shake, but will add beneficial properties to the product.

1. Cocktail No. 1. For the cocktail you will need 250 ml of milk, 1 banana, yogurt, 2 tablespoons of honey, oatmeal, ice cream. Also mix everything and grind with a blender.
2. Cocktail No. 2. 100 g of cottage cheese, 200 ml of milk, 1 banana, a tablespoon of honey, 2-3 tablespoons of oatmeal.
3. Cocktail No. 3. 2 bananas, 500 ml milk, 100 ml cream or ice cream, a bag of vanilla sugar, a little cinnamon to taste. Mix everything and grind with a blender
4. Cocktail No. 4. A glass of milk, one teaspoon of sugar, 1 egg.
5. Cocktail No. 5. 200 g cottage cheese, 100 g kefir, 100 g juice, persimmon or banana.
6. Cocktail No. 6. 100 g cottage cheese, 100 g cherry juice, egg white, a little sugar.
7. Cocktail No. 7. 1 egg, 1 tablespoon honey, 1 tablespoon chopped walnuts, pour a glass of kefir, beat with a mixer.
8. Cocktail No. 8. 200 g of cottage cheese, 50 g of honey, 60 g of egg powder diluted with milk, or 4-5 eggs, a spoon of sour cream. Grind with a blender.
9. Cocktail No. 9. 500 ml milk, 250 g cottage cheese, 10 quail eggs, 50 g honey or jam, 100 g milk powder, 100 g sour cream, raisins, dried apricots. Grind with a blender.
10. Cocktail No. 10. 250 ml baked milk, 250 g cottage cheese, 1 tablespoon wheat germ or oat bran, 1 tablespoon flaxseed oil

Calories: 394
Proteins/100g: 3
Carbohydrates/100g: 12

Protein shake - what is it, what is it for, and how to prepare it? You can find the answers to all these questions in my recipe. So, a protein shake is an important component of an athlete’s diet. It is a complex carbohydrate and a good source of protein, which is so necessary for complete and effective training. It is also indispensable for strengthening and growing muscles, restoring strength after training, and reducing muscle loss.

In addition, the protein shake satisfies hunger well and is easily absorbed by the body. Taking this cocktail helps build muscles and form a sculpted, beautiful body.
You can prepare a similar drink from special protein powder, which is sold in specialized sports nutrition stores. And, as a rule, such cocktails are very expensive. However, preparing such a protein shake with banana at home is not difficult. To do this, you should stock up on certain products that are available to everyone. Perhaps such a cocktail will not be 100% as effective as a purchased version, but don’t even doubt the benefits.

It is best to consume the cocktail just 40 minutes before your planned workout and 30 minutes after it. The temperature should fluctuate around 37 degrees, and its optimal volume should not exceed 300 grams. The ingredients for a homemade protein drink can be as follows. Its base is prepared with milk, kefir or juice - 200 ml. Carbohydrates are sugar, jam or honey - 15 grams. Vitamins – banana, berries or fruits. Well, you can read below what cocktail I made.



- kefir – 400 ml.,
- banana – 1 pc.,
- honey – 1 tbsp.
From this amount of components you get 2 glasses of 250 ml.

How to cook at home

So, pour the kefir into the blender bowl.

Peel the banana and cut into rings. In principle, you don’t have to cut it, the blender will chop it up anyway. I do this only to make it easier for the blender to work.

Then place the bananas in the blender bowl with the kefir.

Beat all products with a blender for about 3-5 minutes. When the banana is crushed and an airy foam forms on the surface of the kefir, it means the cocktail is ready and you can start tasting it. By the way, even if you are not an athlete, this does not mean that you should deny yourself a cup or two of such a delicious cocktail.