An alternative to expensive sports nutrition can be protein shakes prepared at home. This dietary option is not only healthy, but also incredibly tasty!
A protein shake is needed to ensure that the body receives the necessary portion of protein when playing sports and gaining weight. There are many nutritional supplements of this type in sports nutrition stores, but their high cost is off-putting at first glance at the price tag. An alternative to store-bought ones can be homemade cocktails prepared with your own hands.
What products are used to make homemade protein shakes for weight gain?
People who exercise may have difficulty gaining weight. Most often this happens due to poor nutrition, which is not able to provide the body with a sufficient amount of microelements. Modern living conditions dictate many conditions and therefore you need to take advantage of the opportunity to prepare a protein shake at home.
Proper weight gain will only occur if calories are supplied in portions and gradually. A protein shake is an excellent snack that can satisfy your hunger for 3-4 hours. The ingredients that make up the cocktail are the most accessible and familiar to humans, but they have the property of having a beneficial effect on the digestive system. So, you can easily use milk, sour cream, yogurt, eggs, fruits and juices.
The best milkshake mixers
To prepare milkshakes, special mixers are used that allow you not only to mix the ingredients, but to beat them until foam forms. The nozzles of such equipment have discs with a wavy edge, thanks to which, during rotation, not centrifugal, but vertical mixing is carried out.
Such mixers, unlike blenders, cannot chop fruits and vegetables, but they are indispensable for making milkshakes, ice cream and coffee foam.
Macap F4D
5
★★★★★
editorial assessment
100%
buyers recommend this product
The high-performance mixer can be used for making milkshakes, mousses, shakes, ice cream and other drinks and desserts. It is equipped with powerful metal attachments that allow you not only to whip liquid ingredients, but also crush ice and mix ice cream.
The mixer is equipped with two glasses of 800 ml each. The body and bowls are made of metal. Convenience and safety of operation of the device is ensured by automatic shutdown when removing the glass. The model is characterized by high performance and rotates the nozzles at a speed of 15,000 rpm.
Advantages:
- Two glasses;
- Auto power off;
- High speed;
- Large capacity;
- Metal body.
Flaws:
- Price.
The Macap F4D mixer is designed for commercial use and will serve well in cafes.
Voronezh-electro SzhN-3
4.9
★★★★★
editorial assessment
97%
buyers recommend this product
A professional mixer for milk drinks is equipped with 3 attachments, each of which has a separate switch. This allows you to prepare 3 servings of different cocktails on the device at the same time. The total mixer load is 450 ml (150 ml per glass).
The device has 3 speed modes: 800, 1000 and 1200 rpm. Equipped with microswitches that stop the whisk operation if the glass is removed. This allows you to add ingredients without turning off the equipment completely. The mixer glasses are made of food-grade plastic, which does not absorb odors and is not stained by cocktail ingredients.
Advantages:
- Three nozzles and three glasses;
- Circuit breakers;
- 3 speeds;
- High performance;
- Autonomous operation of each nozzle.
Flaws:
- Large dimensions.
The Voronezh-electro SzhN-3 mixer can be used in catering establishments with a large flow of people.
Gastrorag W-MS-20
4.9
★★★★★
editorial assessment
94%
buyers recommend this product
A powerful, productive mixer designed for preparing cocktails, shakes, sorbets and other drinks in a professional kitchen. It is equipped with two 1 liter glasses, which allows you to prepare a large number of desserts in one cycle.
The body and glasses of the device are made of metal. The mixer automatically turns off when there is no bowl. The efficient operation of the model is ensured by two speed modes – 14,000 and 18,000 rpm. The mixer has a reliable 0.8 kW motor.
Advantages:
- Two glasses;
- Large capacity;
- Two rotation speeds;
- Auto power off;
- Durable design.
Flaws:
- No timer.
Gastrorag W-MS-20 is a productive, powerful mixer for universal use.
Gemlux GL-MS-01
4.8
★★★★★
editorial assessment
88%
buyers recommend this product
The compact milk shaker from Gemlux is equipped with a spacious 800 ml bowl, which allows you to prepare several servings of cocktails at once. In this case, the time of whipping the ingredients does not exceed two minutes. The device copes especially well with chilled, low-fat ingredients.
The model is made of chrome-plated plastic, the mixing glass is made of stainless steel. The mixer is equipped with a low energy consumption motor (power – 100 W). The presence of a speed controller and pulse mode allows you to customize the operation of the equipment for various recipes.
Advantages:
- Compactness;
- Speed adjustment;
- Pulse mode;
- Cost-effective;
- Spacious bowl.
Flaws:
- No turbo mode.
This milkshake mixer is optimal for home use or small cafes.
Clatronic BM 3472
4.8
★★★★★
editorial assessment
85%
buyers recommend this product
The mixer has compact dimensions and is equipped with one 450 ml glass. The bowl has a measuring scale, which allows you to add ingredients in doses. The model has simple mechanical controls. The presence of two whipping speeds allows you to either simply mix drinks or quickly whip them into a dense foam.
The mixer is made in a metal shock-resistant case. It does not have replaceable attachments and does not require the use of consumables. It is characterized by a reliable design and high-quality performance of its work.
Advantages:
- Compact dimensions;
- Sturdy metal body;
- Measuring scale;
- Two whipping speeds;
- Low price.
Flaws:
- Without travel glass.
The BM 3472 Clatronic cocktail mixer is best suited for home use.
READ ALSO
15 best blenders
What products are homemade protein shakes for weight loss made from?
Protein shakes for weight loss are effectively used in dietetics. This is because the protein composition of the drink prevents fat deposits and promotes the construction of muscle mass. But don’t worry that after drinking such a cocktail you will immediately grow in volume. In order for muscles to grow, they need active physical activity. Simply drinking protein shakes promotes smooth weight loss, namely:
- block hunger
- maintain muscle mass
- improve metabolism
To prepare homemade cocktails use: fruits, seeds, honey, milk, kefir, berries, butter.
Best Portable Cocktail Mixers
Portable shakers are hand-held or generally battery-powered devices that allow you to shake 1-2 servings of drinks. These can be electric shakers for alcoholic and non-alcoholic cocktails or compact blender grinders for smoothies.
Linberg Cup
5
★★★★★
editorial assessment
97%
buyers recommend this product
The compact shaker blender has a durable design and is equipped with a high-quality rechargeable battery. A 300 ml glass is enough to prepare 1-2 servings. The automatic program for whipping cocktails is 40 seconds. If necessary, the device can be stopped earlier.
The rubberized pad on the body makes the mixer easy to use. The controls and whipping attachment in the blender are located on the lid, which is protected from leakage. The model has protection against accidental start-up. A handle is provided for convenient carrying.
Advantages:
- Compact dimensions;
- Carrying handle;
- Automatic program;
- Protection against accidental activation;
- Rubber pad;
- Three colors to choose from.
Flaws:
- No extra glass.
The mini blender is convenient and practical for use outside the home - you can easily take it with you to the gym or on a picnic.
Xiaomi Pinlo Hand Juice Machine PL-B007W2W
4.9
★★★★★
editorial assessment
97%
buyers recommend this product
The device allows you to prepare various drinks without being tied to an outlet. The shaker is equipped with an energy-intensive rechargeable battery, which is enough for 20 servings. The bowl of the model holds up to 350 ml, and a measuring scale is applied to the flask. The glass has a special recess that creates a turbulent flow for better mixing.
The power of the mini-blender is 70 W. It is equipped with a high-quality knife with 4 blades, which chops fruits and berries, and also effectively whips milk drinks. The safety of the device is ensured by a system of protection against accidental activation, long-term operation and operation without a glass.
Advantages:
- Auto power off;
- Protection against accidental start;
- Turbulized mixing;
- High quality knife;
- Capacious battery.
Flaws:
- Sold in white only;
- No carrying handle.
The compact but productive mini-blender is universal in use: suitable for chopping, beating and mixing.
Juice Blender
4.9
★★★★★
editorial assessment
94%
buyers recommend this product
The Juice Blender series of portable smoothie blenders is presented in bright colors: blue, pink, light green and lilac. The shaker lid has a cord-handle, which allows you to take the device with you to the gym, for a walk or to work and prepare a drink immediately before drinking it.
The mini-blender is equipped with a capacious 2000 mAh battery, which is enough to prepare 30 servings of cocktails and smoothies. The battery is charged via USB. The glass body holds up to 380 ml of drink. The power button is protected from accidental activation. The device has one operating mode.
Advantages:
- Variety of colors;
- Capacious battery;
- Protection against accidental activation;
- Carrying lanyard;
- Knife with 4 blades.
Flaws:
- Only one whipping speed.
The mini blender for cocktails is convenient to use both at home and outside. The mixer capacity is enough to prepare two servings.
Molti DrinKing
4.8
★★★★★
editorial assessment
88%
buyers recommend this product
The electric shaker is universal in use: suitable for mixing alcoholic drinks and whipping non-alcoholic drinks. The device runs on two AAA batteries, so it does not require constant recharging and allows you to prepare your favorite drinks at any time.
The volume of the shaker flask is 500 ml, that is, it can hold 2-3 servings of cocktails at once. The structural elements of the model are made of stainless steel, the glass is made of food-grade plastic.
Advantages:
- Simple design and easy operation;
- Sufficient capacity;
- Metal base;
- Low price.
Flaws:
- Low power.
The DrinKing shaker is designed for mixing thin ingredients. Suitable for a small bar, however, you can use it at home.
BlenderBottle SportMixer Stainless Steel
4.7
★★★★★
editorial assessment
84%
buyers recommend this product
A hand shake blender is an inexpensive and effective device that allows you to prepare amino acid and protein shakes. It is equipped with a whisk for whipping, made of surgical metal. The material is not subject to corrosion, does not darken and does not change the taste of the drink even with constant contact.
The shaker capacity is 828 ml, which is enough to prepare 4-5 servings of cocktails. The device has a tight-fitting lid with a carrying handle and a valve for drinking without unscrewing. A measuring scale in milliliters and ounces is applied to the surface of the flask.
Advantages:
- Large capacity;
- Metal flask and whisk;
- Availability of drinking valve;
- Carrying handle;
- Measuring scale.
Flaws:
- Not suitable for grinding.
A portable hand shaker will become an indispensable assistant for athletes, students and anyone who prepares nutritional shakes from powdered concentrate.
Recipes for making the best protein shakes at home
Stock up on patience, inspiration, the desire to get the figure of your dreams and the necessary utensils to store the cocktail. Try making some delicious and incredibly healthy drinks at home:
Banana protein shake at home, recipe
This drink can provoke rapid weight gain during active physical activity.
Compound:
- Milk - 0.5 liters
- Fresh bananas - 300 grams (1-1.5 pcs.)
- Any nuts 30-50 grams
- Honey - 3 tablespoons
- Cottage cheese - 200 grams
All ingredients are placed in a blender bowl and whisked vigorously for 2 minutes. After which it is poured into bowls and drunk during the day in two doses, between lunch and dinner.
Why do you need protein shakes?
You all already know that nutrition makes up 50-60% of effective training. But, as practice shows, it is not possible to obtain all the necessary nutrients from food . Let me give you an example: you need to consume 4,500 calories daily to gain muscle mass. You can have 4-5 small meals per day.
If you eat frequently, portions should not be large. This does not mean that drinking tea with buns is enough: a small portion means the number of calories that you can digest/burn within 2-4 hours. If you eat more, some of the calories will remain in the body “for a rainy day” - in the form of fat.
It will be quite difficult to eat that much, especially if you’re not used to it, and it’s unlikely to add up to 4,500 calories. Trying to eat even more puts a lot of stress on your digestive system. That’s why people came up with sports nutrition: to get some of the nutrients in liquid form, making them much easier to take and digest.
Natural protein shake with cottage cheese at home
Curd cocktails are the easiest to prepare and the most nutritious for the body. To prepare you will need:
- Cottage cheese 300 grams
- Milk - 250 grams (one full glass)
- 100 grams of berries (strawberries, raspberries, blueberries, blueberries, currants)
All components are thoroughly blended in a blender for two minutes and poured into a storage bowl. The cocktail is considered ready when the cottage cheese and milk have acquired a homogeneous mass. If desired, you can add two or three teaspoons of cocoa to this drink.
Milk protein shake recipe
Making a milkshake is easy. You need to have:
- Sour cream - 200 grams
- Olive oil 2 tablespoons
- Egg yolk – 1 piece
- Orange juice – 150 grams
- Lemon juice (from about half a lemon)
- Fruits or berries optional
All ingredients, except lemon juice, are placed in a blender and blended intensively. Lemon juice is added to the finished mixture. The cocktail is consumed an hour before training or as a snack. This drink promotes high-quality muscle mass gain.
Homemade protein shake with ice cream for weight gain, recipe
Those with a sweet tooth can try an unusual cocktail with the addition of ice cream. It is known that Arnold Schwarzenegger himself worked on the architecture of his body and often drank this drink.
Compound:
- Milk – 300 ml
- Powdered milk - 3 tsp
- 100 grams of ice cream
- 1 egg
All ingredients are whipped in a blender or mixer. This drink is recommended to be consumed an hour before training.
The best mixers for oxygen cocktails
To prepare healthy oxygen cocktails, specialized equipment is used that saturates juices and other drinks with pure oxygen. Such mixers work using a concentrate - under pressure, foam is formed in the cocktail, which is enriched with oxygen.
Atmung Spoom 1A
5
★★★★★
editorial assessment
97%
buyers recommend this product
The compact mixer for oxygen cocktails is similar in design to equipment for preparing milk drinks. It mixes the mixture and enriches it with oxygen. Thanks to this principle of operation, oxygen drinks differ from classic drinks in increased density.
The mixer has compact dimensions. The body is made entirely of metal, which ensures its resistance to any damage. The equipment runs on concentrated oxygen and allows you to prepare one serving of drink in 3 minutes.
Advantages:
- Mixing function;
- Shockproof housing;
- Compact size and light weight (1.1 kg);
- Quick preparation of drinks.
Flaws:
- High price.
The Atmung Spoom 1A mixer is suitable for preparing not only oxygen, but also milkshakes.
Armed LDPE Bag
4.9
★★★★★
editorial assessment
93%
buyers recommend this product
The oxygen mixer is one of the most productive on the Russian market. It is equipped with a 2 liter flask, which is enough to prepare oxygen drinks for an entire stadium. The average productivity of the device is 150 cocktails (200 ml each) per hour.
The device has a simple design, so it is durable - there are simply no elements that quickly fail. The mixer is equipped with a metal frame and a flask made of impact-resistant plastic. The kit also includes connecting hoses and spare nozzles.
Advantages:
- High performance;
- Capacious flask;
- Simple design;
- Spare nozzles included;
- Impact resistant plastic.
Flaws:
- Large dimensions.
With high performance, the Armed LDPE Bag mixer has a relatively affordable price. Such a device can be installed in the bar of a large fitness center or in a sanatorium with a large number of vacationers.
When to drink protein shakes? Protein shakes at night for weight loss
- A protein shake for weight loss is often consumed in the morning instead of breakfast. Some drink it neat, some drink it with a slice of bread, vegetables or fruit
- This way we provide the body with the necessary amount of protein in the morning and replenish the amount lost during the night. This prevents muscle loss that often occurs with dieting.
- By accelerating metabolism, protein shakes force the body to work harder and spend more calories. It is important to remember that protein-rich shakes are only good for us if we drink enough water per day. When there is a lack of water, the body can experience stress
- Drinking protein shakes at night promotes slow but physiological weight loss. By taking a smoothie instead of dinner or before bed, you block the feeling of hunger and save yourself from accidental snacking
Your feedback, comments, questions
- Ira
Oh, it seems to me that I would never be able to “replace” a meal with a cocktail. I am an impatient person and I love everything tasty, so I’m afraid that all the cocktails, if they turned out to be tasty, would be drunk by me in the shortest possible time) And if they are not tasty, then they are not drunk at all. It's good that I'm not obese! With my willpower it would never have been possible to defeat him)) But in general, seriously, I think that you can drink cocktails as an aid to your diet for a while, but it’s better to completely switch all your nutrition to the right vegetable-light foods, otherwise after losing a couple of kg on cocktails will return 18 new ones that came from nowhere. Those two kilos will bring friends and they will all happily live together in a sad but soft body) Rely on cocktails, but switch to pp)
Homemade Protein Shake Recipes: Tips
When preparing a cocktail at home, you need to follow some nuances that will allow you to achieve the best results in losing weight or gaining muscle mass. So, morning cocktails can be sweetened with glucose or honey, and evening cocktails should consist of a minimum amount of carbohydrates.
Another secret is the temperature of the drink. The cocktail shouldn't be cold! Warm temperatures, around 37 degrees, can speed up your metabolism and your stomach. The volume of drink consumed before training should be at least 300 ml. Adjust the calorie content of the cocktail correctly, depending on the ingredients added.
Homemade protein shakes are the most harmless cure for being overweight or thin. Drink protein drinks regularly and diversify your diet with milk shakes:
- Raspberry shake for weight loss
You will need:
- Kefir 0.5% fat – 200 ml
- Milk 1% – 100 ml
- Raspberries - 150 grams
Blend the ingredients in a blender and drink between meals.
- Shake with kiwi and honey
Compound:
- 200 ml milk 1%
- 200 ml kefir 0.5%
- 1 piece finely chopped kiwi
- honey - one tbsp
Drink a smoothie in the morning
- Tangerine (orange shake)
- Milk 1% – 100 ml
- Kefir 1% – 100 ml
- Peeled tangerine or orange - 200 g
- Flaxseed oil - 1 tbsp
This smoothie is good to drink at night or as a snack. Drink protein drinks, be healthy and beautiful!
The Best Stand Mixers for Cocktails
In everyday life, stationary blenders can be used to prepare cocktails, smoothies and other drinks. They not only allow you to whip, but also chop ingredients, such as fruits, vegetables or ice cubes.
Kitfort KT-1365
5
★★★★★
editorial assessment
97%
buyers recommend this product
The powerful blender for cocktails and smoothies is equipped with a 1000 W motor. Combined with the pulse mode, this allows it to effectively grind even the hardest foods, including ice and nuts. The device is protected from overload, which ensures its durability.
The efficiency of grinding and mixing is guaranteed by a high-quality knife with 6 blades. At maximum power it spins up to 17,000 rpm. The model comes complete with two containers – 500 and 700 ml.
Advantages:
- High power;
- Pulse mode;
- 6 blades;
- Two travel glasses;
- Overload protection.
Flaws:
- Short cord – 70 cm.
The Kitfort KT-1365 device can be used not only as a cocktail mixer, but also as a compact blender in the home kitchen.
Redmond RSB-M3422
4.9
★★★★★
editorial assessment
95%
buyers recommend this product
This is a 4 in 1 device: cocktail mixer, blender, coffee grinder, drink container. The device is equipped with a spacious 800 ml bowl in which you can whip milkshakes, prepare smoothies and cream soups, as well as a compact 200 ml nozzle for coffee beans, nuts and other solid products. The finished mixture can be poured into a 600 ml travel glass with a lid.
The pulse mode helps the blender cope with complex tasks. The device is equipped with a 750 W motor and has a blade speed of up to 29,000 rpm, which allows it to be used even for whipping milkshakes.
Advantages:
- High speed and power;
- There is a coffee grinder attachment;
- Spacious bowl and travel glass included;
- Pulse mode.
Flaws:
- Large dimensions.
A blender from Redmond is a bargain that will replace several devices at once.
Xiaomi Qcooker Portable Cooking Machine Youth Version
4.9
★★★★★
editorial assessment
94%
buyers recommend this product
The line of compact cocktail mixers from Xiaomi is presented in bright colors: light green, blue, pink. Mini blenders are equipped with two travel glasses, which are also bowls for chopping and whipping. They are supplied with lids with a hidden handle, ensuring absolute tightness.
The glasses are made of innovative material Tritan - a plastic that is resistant to shock and temperature changes and is absolutely safe for health. The mixer is equipped with a 350 W motor. Its durability is ensured by a special cooling system - surprisingly quiet.
Advantages:
- Variety of colors;
- Powerful engine;
- Quiet cooling;
- Impact-resistant glasses;
- Sealed lids with hidden handle.
Flaws:
- Only one speed.
The sports mini blender from Xiaomi is suitable for making cocktails, smoothies and isotonic drinks. At the same time, you can take two servings of the drink with you at once.
Philips HR2604
4.8
★★★★★
editorial assessment
92%
buyers recommend this product
A compact but powerful mini-blender is suitable for preparing any dishes - not just cocktails. It is equipped with a cross-shaped blade that shreds a variety of foods quickly and efficiently. A powerful 350 W motor makes it possible to grind spices, nuts, and chocolate.
The mixer comes with a standard 0.6 L bowl, a miniature spice attachment and a 0.7 L travel glass with a lid. The blender has 2 operating speeds, and the removable elements can be washed in the dishwasher.
Advantages:
- Powerful motor;
- Travel cup and two grinding containers;
- 2 speeds;
- Responsive switch.
Flaws:
- No jam protection.
The Philips HR2604 chopper will not take up much space even in a small kitchen, but will allow you to prepare drinks and desserts of any complexity.
Silanga BL550
4.8
★★★★★
editorial assessment
90%
buyers recommend this product
The main advantage of the Silanga smoothie maker is its high speed (up to 24,000 per minute) with a standard power of 350 W. This indicator is especially important for making milkshakes and coffee foam.
The model is equipped with one 0.55 l shaker, which is also a mixing container. It is made of eco-plastic that does not absorb odors and does not stain from food. The set also includes two lids for convenient storage of drinks, making the shaker convenient on the go.
Advantages:
- High speed;
- Economical energy consumption;
- Two lids included - one with a hole for drinking;
- High-quality eco-plastic;
- Compact and light weight (1 kg).
Flaws:
- Only one container included.
Mixer for cocktails and smoothies Silanga BL550 is just a godsend for those who lead a healthy lifestyle and love home-made drinks.
VES electric M-170
4.8
★★★★★
editorial assessment
87%
buyers recommend this product
The functionality of this stand blender for smoothies and cocktails is combined with an ergonomic and stylish design. The model is equipped with a spacious grinding bowl and a compact mill for coffee beans, cereals and nuts. The set also includes a travel glass with a lid with a drinking hole. This allows you to take the prepared drink with you on the road or for a run.
The blender power is 500 W. It has a pulse mode, which increases the efficiency of whipping and protects the motor from wear when grinding hard ingredients. The presence of a silicone ring makes the device stable on the work surface.
Advantages:
- Mill attachment;
- Capacious bowl, plus a travel glass;
- Lid with drinking hole;
- Pulse mode.
Flaws:
- Not shockproof case.
The VES electric M-170 model is a compact and functional kitchen equipment. You can take prepared drinks with you and drink on the go.
READ ALSO
16 Best Kitchen Mixers
Protein composition
You should also be wary of products that contain sugar alcohol.
By the way, fructose is no less harmful than artificial sweeteners. If you taste the protein and it doesn’t leave an unpleasant aftertaste, and even tastes like milk, this is what you need. Buy without hesitation. Another important point is balance. Sometimes when you try a protein, you suspect that there is something wrong with the product. Either the milk was boiled, or something else happened while the can was being stored in the warehouse. The taste should be light, fresh, barely noticeable.
If this is not the case, and instead of freshness you feel a strong sweetness or, on the contrary, a strong smell of rotten milk, reject the purchase. Such a protein is not only not useful, it can cause harm because it is spoiled. Manufacturers often try to decorate such protein with tasty additives, but, fortunately, it is very easy to identify and distinguish.
So, what should you look for when you go shopping for whey protein? First, ask the seller to let you smell it, or better yet, try it. Secondly, check the taste and aftertaste. Third, listen to the balance. No one will be your advisor except your own body. Humans are given receptors for this purpose: to distinguish bad from good, and harmful from useful. Use them.
Video on how to check protein quality:
Do you like to drink protein shakes after workouts? If you like their properties, but don't like the typical taste of such a product, these tips will come in handy: they will make drinking such cocktails a much more enjoyable process.
Drink chilled
If you've just worked out or are planning to go to work out, you might want to think about your thirst. There's nothing more refreshing than a cold drink. Use cold water to make the cocktail for a more appetizing result, or keep the drink in the refrigerator before drinking. You can also add a few ice cubes to keep the drink cool until the end. Experiment and find the optimal temperature. However, you can try a warm cocktail if you are ready to experiment.
Make your appearance more aesthetically pleasing
When you see food that looks incredibly delicious, you want to try it. This is why advertisements and recipes with photos are so good at attracting attention. If you want your cocktail to be more enjoyable to drink, make it look more appetizing. Use a creatively shaped glass or colored cocktail straw and add sprinkles on top to make it feel more like dessert than protein. Maybe it’s a placebo effect, but it’s really easier to drink this way. Try this method to make cocktails more appealing to you.
"Amino Royale"
Secret Agent: Avocado
Avocado pulp contains 18 of the 22 amino acids your body needs to build muscle, repair muscle fibers damaged by training, and strengthen tendons. Moreover, there are plenty of them - one fruit contains 3-4 g of this building material.
Your Assignment: Place 1 serving of vanilla-flavored protein powder, half a lime, half an avocado, 1 teaspoon agave nectar (sold in supermarkets as a sugar substitute) and a handful of ice cubes in a blender. Beat until the mixture is completely homogenized. Pour into a large martini glass. Add some lime zest and get ready to set new records.
"Pche-tonic"
Secret Agent: Honey
Honey replenishes glycogen stores after exercise, restoring muscle performance. At the same time, honey is processed in the body more slowly than other simple carbohydrates. And therefore does not cause a sharp jump in blood sugar levels and, accordingly, the sharp decline that follows. This is how it protects you from attacks of ravenous hunger, leading to overeating.
Your task: Using a measuring cup, fill a martini glass halfway with water (this glass is cone-shaped, so you won't be able to fill it by eye). Add half a serving of chocolate-flavored protein powder, half a teaspoon of honey and 1 tablespoon of cocoa. Using a whisk or small mixer used to whisk milk for cappuccino directly in a cup, first stir everything until smooth, and then gently whisk the top layer until foam appears. Sprinkle with chopped nutmeg and forget about the candy bars and chips.
Whisk
This shake has a similar consistency to a milkshake, but is easier to digest and contains fewer calories. “When whipping up the foam, don’t overdo it—it’s not a cappuccino after all,” advises Chetiyawardana.
