Protein is a key product for weight loss!

Myths about protein shakes

Most people have a stereotype that protein can only build muscle and is used only by professional athletes under high loads. But it is not so. Protein is also a great weight loss aid. It contains the necessary microelements that help the body replace a regular meal, thereby not harming the figure.

It is also generally accepted that the cocktail is prepared from powder with the addition of chemicals and is sold exclusively in bodybuilding stores at high prices. This is also incorrect. A protein shake can be prepared at home from natural ingredients, at little cost.

The benefits and harms of protein shakes

Before identifying the benefits and harms of cocktails, it is necessary to understand their composition. Whey protein is made from the whey left over from cheese making. It is quickly broken down in the body. Casein is prepared from cottage cheese. It is slowly absorbed, so it is used to saturate the body with amino acids for a long time. Egg white is similar in effect to casein white, but contains more amino acids.

Plant and soy proteins, when combined correctly, can completely replace animal protein. They are easily digestible and do not cause side effects in the gastrointestinal tract. Suitable for those who are lactose intolerant.

Beef protein is completely free of cholesterol and fat, and the creatine it contains makes the body more resilient.

Multicomponent mixtures include several types of protein at once. For better absorption, they contain enzymes. The expected effect depends on the composition of the particular cocktail.

Useful qualities include:

• normalization of insulin;
• decrease in soreness;
• saturation with amino acids;
• replenishment of energy reserves.

Any product, even a high-quality one, can be harmful if used incorrectly. Negative factors include:

• eating disorders;
• allergic reactions to lactose;
• urolithiasis due to excess lactic acid.

Rules for taking protein shakes

1. It is important to remember that the protein shake should be taken immediately after preparing the drink. This way, you get the maximum benefit from the products included in the cocktail and experience the full taste and freshness of the ingredients.
2. An excellent time to take a cocktail is between 17.00 and 18.00. Protein is not digested immediately, so the body needs time to digest the contents of the stomach before a person goes to bed.
3. You should take the cocktail no more than once a day so as not to harm the body. Don't forget that carbohydrates are also necessary for normal brain function. If you replace breakfast and lunch with a protein shake, your weight loss process and your health will suffer.
4. If you abuse the cocktail, a nervous breakdown may occur, your good mood will disappear, and changes will occur in the functioning of your heart. Because a lack of carbohydrates will negatively affect the psycho-emotional environment. Just one freshly prepared drink will be enough for excellent results.

How and when to drink and take a protein shake for weight loss

There is a fairly widespread and at the same time erroneous opinion that you can consume protein in almost unlimited quantities. The bigger, the better. Alas, this is not at all true. An overdose will not only reduce your performance, but will also harm your body. Let's consider the issue in more detail.

The specificity of this product is such that it is eliminated from the body directly through the kidneys. The process affects the entire urinary system. In other words, excessive consumption can cause direct damage and cause various types of diseases. The occurrence of serious illnesses, such as urolithiasis, cannot be ruled out.

To determine the exact amount of protein you need, you need to look at your daily routine. If you lead a sedentary lifestyle and spend most of your time at the computer in the office, then the daily dose may hover at 0.8 grams per 1 kg of weight.

If you move often, move from place to place, stand on your feet and flavor it all with a good portion of daily sports activities, then the amount increases to 1.2 grams.

In case of heavy physical work, which requires not only activity, but also powerful loads on muscle tissue, increase the intake to 2 grams. But for women, the last aspect is not very relevant. It is quite rare to find a profession for a girl that would meet such requirements.

Protein cocktails for weight loss in their dosage greatly depend on the personal characteristics of the person. From his physical form, weight and so on.

The FIT-Transformation line of programs will allow you to accurately establish, together with a specialist, your individual intake of protein or protein in its pure form. Remember, independent approximate calculations on such an important issue can cause irreparable damage to your health.

As for the time and rules of consumption, there are no strict limits. They are usually also prescribed by a nutritionist. Our clients can take advantage of the recommendations of the Elena Morozova Weight Loss Clinic staff, who will competently help you create the most effective diet and training system:

• It is impossible to completely replace one of the key meals with the help of such nutrition. We are talking about breakfast and lunch. Nutrition should remain balanced. Otherwise, severe carbohydrate starvation will occur. Do not forget to absorb fats, without them the normal functioning of all body systems is impossible. When you eat your first meal, pay attention to slow-digesting foods. The best ones are those based on cereal crops. Which ones exactly depends on personal preference. A complete replacement of one of the meals is acceptable if we are talking about small snacks. Afternoon snack or dinner. But nothing more. It is best to use the drink together with another type of food in parallel.
• For regular sports activities, we recommend drinking the drink half an hour before training and 10 minutes after. In two doses, in approximately equal shares. Naturally, this aspect is more likely to benefit those who are gaining shape rather than losing weight. But we must not forget that nutrition and exercise always go together almost in tandem.
• How to take a protein shake for weight loss and can you drink it cold? Moreover, it is necessary. This is contraindicated for an athlete. Low temperatures will force the stomach to additionally heat food and waste valuable energy on this. If your goal is not Olympic gold, but only fat burning, then it is better to cool the drink just below room temperature. This is the optimal solution. Don't forget, there's no need to rush. You cannot drink the substance in one gulp in one breath. It is better to approach the process without haste. Drink in small sips with short intervals between them. In this case, assimilation will be as complete as possible.
• It is most logical to start this method with a single dose daily. You should not immediately switch to powerful dosages. If after a few days a visible effect appears and weight loss occurs, then you are doing everything right. And you don't need to change anything. If there are no clear results, then you need to contact specialists for additional advice to determine whether you did everything correctly.

Making protein shakes at home

Sports nutrition stores most often offer cocktails in ready-to-drink form or varieties of powders for home preparation. But this applies mainly to the male half, who experience excessive physical activity. To lose excess weight, it is better to resort to homemade cocktails at home.

There are a huge number of recipes for protein shakes, but they all have the same principle. You need to balance the combination of carbohydrates, proteins and fats with liquid. Moreover, proteins should prevail over carbohydrates, and fats should be administered individually.

The liquid base for preparing a cocktail can be:

1. Plain water.
2. Various juices.
3. Milk.
4. Kefir.
5. Ryazhenka.
6. Yogurt.

The role of protein is given to such products as boiled chicken eggs, raw quail eggs, and low-fat cottage cheese. You can add dry milk. To add carbohydrates you should add as you wish:

1. Honey.
2. Jam.
3. Sugar.
4. Jams.

It is important! To enrich with fats, you need to add a tablespoon of vegetable oil, preferably olive or flaxseed.

To enrich the cocktail with vitamins, we can use fruits or berries, fresh or frozen.

By changing the additives, the color and taste of the drink changes, depending on who you like. One serving of the cocktail should be 350 grams. For preparation you will need a minimum of time and a blender. Do not store the prepared mixture. Consume immediately after preparation, thereby preserving all the taste and beneficial qualities.

The cooking principle is very simple:

1. Base (liquid).
2. Vegetables or fruits as a supplement.
3. Nuts, cereals, herbs (to taste).
4. Sugar.

Through experimentation, everyone can choose for themselves one or another ingredient to add.

Protein shakes come in different compositions:

1. Egg or milk based for weight loss.
2. More enriched with vitamins.
3. With the addition of smoothies.
4. For an energy effect with the addition of coffee.

How to make protein shakes at home?

To influence your figure, whether you want to lose weight or develop muscles, one gym is not enough - you need to take care of nutrition. It must include protein shakes that you can make at home. Using high-quality protein from milk, cottage cheese or kefir as a basis, you will get an excellent protein supplement.

Protein shake recipes for weight loss

The basis of any protein shake is a dairy product, such as milk, fermented baked milk or cottage cheese. Light fruit is selected as the carbohydrate component. If the cocktail contains honey or fruit with a high glycemic index, then it can only be drunk in the morning and before training. In the evening, recipes with minimal carbohydrate content are selected.

Simple classic cocktail

Suitable for an evening meal, it can even replace dinner if you are on a diet.

Ingredients:

• 200 ml skim milk;
• 50 g cottage cheese (low fat).

Mix the ingredients in a blender and drink.

Morning classic cocktail

This protein shake option is perfect to start the day and fuel you before your workout.

Ingredients:

• 200 ml medium fat milk;
• 50 g granular cottage cheese;
• medium banana;
• a teaspoon of liquid honey.
• a handful of walnuts.

Mix all the ingredients in a blender, and when ready, add the nuts to the cocktail immediately before use. It is better to add large pieces of nuts rather than crumbs.

Summer protein shake

For the hot summer, you can prepare a protein drink that will strengthen you in the morning and cool you down from the high temperature. In addition, the colder the product, the lower the rate of absorption of sugar in the blood, so you don’t have to wait for hunger.

Ingredients:

• 2 ripe bananas;
• a glass of milk;

tablespoon cocoa.

Cut the banana into slices and freeze in the freezer for 3 hours, or overnight. Mix all ingredients in a blender. You'll have a frozen protein shake that you can garnish with date pieces if you like.

Protein shake with fruit

Ingredients:

• 100 ml natural yogurt;
• 200 ml freshly squeezed orange juice;
• 100 ml milk of any fat content;
• 2 ice cubes.

Mix the ingredients using a blender, and when ready, add ice to cool the drink.

Chocolate protein shake

Ingredients:

• 300 g of liquid cottage cheese;
• 200 ml milk;
• tablespoon cocoa.

When mixing ingredients in a blender, watch the concentration. If the drink turns out more like a smoothie, add more milk.

Energy protein shake

• 300 ml skim milk;
• 200 g of liquid cottage cheese;
• a handful of walnuts;
• 2 tablespoons cocoa;
• teaspoon of coconut flakes.

Mix milk, cottage cheese and cocoa in a blender. When ready, sprinkle the cocktail with shavings and nuts.

Tangerine cocktail for winter

Ingredients:

• 200 ml soy milk;
• 100 ml low-fat kefir;
• 2 tangerines;
• a teaspoon of flaxseed oil.

First remove the peel and seeds from the tangerine. Mix the ingredients, adding the oil last.

Honey cocktail

Ingredients:

• 150 ml coconut milk;
• 100 ml kefir;
• 3 tablespoons of liquid honey.

Mix the cocktail in a blender and garnish with a piece of kiwi when serving.

This cocktail should only be drunk in the morning on the day of training.

Kefir cocktail

Ingredients:

• 200 ml kefir of any fat content;
• banana;
• 2 dates;
• 50 g almonds.

Combine kefir, banana and dates in a blender. Soak the almonds, peel them and turn them into crumbs in a coffee grinder. Mix with the main composition and you can drink.

Spicy drink

Ingredients:

• 300 g liquid cottage cheese;
• 200 ml low-calorie milk;
• 15 g paprika mixture.

Paprika must be added during the mixing process. If the cottage cheese is grainy, then you need to take less of it, and more milk.

This cocktail perfectly accelerates metabolism, but it cannot be used on an empty stomach, especially if you have intestinal diseases.

Protein drink with berries

Ingredients:

• 200 ml milk;
• 200 ml natural yogurt without additives;
• 100 g each of strawberries and raspberries (you can take frozen berries).

If the berries are frozen, they must first be thawed. Mix the ingredients and you are ready to drink.

Morning oatmeal smoothie

This drink will fully replace breakfast, the main thing is to maintain the proportions.

Ingredients:

• 200 ml milk;
• 100 g cottage cheese;
• ripe banana;
• a tablespoon of liquid honey;
• 3 tablespoons of oatmeal.

Before cooking, turn the cereal into flour using a coffee grinder. Add all ingredients to blender except honey. Mix, when ready, add honey to the cocktail and dilute with a spoon, without letting it dissolve completely. You can drink.

Healthy cocktail "Fiber"

Ingredients:

• 300 ml kefir;
• 100 ml milk;
• a tablespoon of fiber;
• a teaspoon of nut crumbs;
• teaspoon of coconut flakes.

Mix kefir and milk, adding fiber last. Sprinkle the finished drink with nut crumbs and coconut flakes.

This protein shake is perfect for a snack or late night meal. You can even drink it for dinner, especially if you are on a protein diet.

Protein shake recipes for gaining muscle mass

If you are preparing protein shakes to gain muscle mass at home, then the most important condition is high-quality protein and a balanced composition. As a base you need to use cottage cheese, eggs, milk (low-fat), kefir. In some cases, natural yogurt can be used. For the carbohydrate element, honey, fruit, and in rare cases, sugar and jam are chosen.

The cocktail is prepared immediately before consumption. The maximum shelf life of the cocktail is 2 hours from the moment of preparation.

Protein cocktail with fruits

Ingredients:

• 200 g cottage cheese;
• 200 ml milk;
• 100 g fresh strawberries;
• a teaspoon of sugar.

Strawberries must be washed before cooking. It needs to be mixed with sugar. You can add a little more sugar to taste, or you can do without any sweetener at all. Mix the ingredients in a blender and you are ready to drink.

Chocolate protein shake

Ingredients:

• 300 ml milk;
• 150 g cottage cheese;
• 4 teaspoons cocoa powder.

Mix the ingredients in a shaker or blender, bringing the drink until smooth. The more cocoa you add, the darker the drink will be. To increase the calorie content of the cocktail, add a tablespoon of honey to it when ready.

Banana smoothie for weight gain

Ingredients:

• 300 ml fat milk;
• 100 g cottage cheese;
• one ripe banana;
• 3 teaspoons jam or marmalade.

Cut the banana into pieces and add to the blender with the remaining ingredients. If you need to increase the calorie content, when ready, you can add another spoonful of jam to the cocktail.

Next, we suggest that you familiarize yourself with the recipe for the original hot banana cocktail with chocolate:

Egg cocktail

Ingredients:

• a tablespoon of medium-fat sour cream;
• 30 g milk powder;
• egg (already boiled);
• a tablespoon of vegetable oil (preferably unrefined sunflower oil).

Mix the ingredients in a blender. You can first crumble the egg.

This is a high calorie protein shake. Its calorie content is 330 kcal.

Curd drink

Ingredients:

• 300 g of cottage cheese with 2% fat content;
• 3 tablespoons of kefir;
• 100 ml milk;
• 5 g vanillin;
• a tablespoon of sugar;
• teaspoon cocoa.

Mix milk, sugar and cocoa together. Place the mixture over medium heat and bring to a boil, then simmer for another minute. Add the remaining ingredients to the mixture and mix in a blender until smooth.

Banana milkshake

• 250 ml milk;
• 200 ml natural yogurt;
• 2 tablespoons oatmeal (cereals);
• 100 g creamy ice cream;
• banana.

Just mix the ingredients in a blender and the cocktail will be ready. You can replace the oatmeal with fiber, and when ready, add fresh pieces of fruit to the drink.

Nut-banana smoothie

Ingredients:

• 1.5 bananas;
• 250 g cottage cheese;
• 300 ml milk;
• a tablespoon of honey;
• 30 g peanuts.

You can pre-roast the peanuts in the oven, but then you need to peel the nuts. Combine all ingredients in a blender, leaving half the banana aside. When the smoothie is ready, cut the banana slices directly into the smoothie.

Protein shake with persimmon

Ingredients:

• 100 ml milk;
• 100 ml kefir;
• 200 g cottage cheese;
• medium sized persimmon.

Mix the ingredients in a blender and drink immediately. Please note that the persimmon must be ripe.

Super protein shake

Ingredients:

• 200 ml milk;
• 200 ml kefir;
• 1 boiled egg (only the white is needed).

Mix the ingredients until a homogeneous mass is formed and you can drink immediately.

Chocolate drink

Ingredients:

• 100 g chocolate chips or dark chocolate bar;
• 300 ml milk;
• 50 g walnuts;
• 50 g almonds;
• 100 g cottage cheese.

First turn the nuts into crumbs using a coffee grinder. Melt the chocolate in milk and cool. Add all ingredients to a blender and make a cocktail.

Cocktail based on quail eggs

Usually chicken eggs are used in the recipe, but to replenish the body with different proteins, you can also use quail eggs a couple of times a month.

Ingredients:

• 300 ml milk;
• 100 g cottage cheese;
• 7 quail eggs;
• 2 tablespoons honey;
• 100 g sour cream;
• 50 g dried apricots.

Add all ingredients to a blender and mix the cocktail. To vary the taste, use jam instead of honey, and raisins instead of dried apricots.

Simple smoothie with yogurt

Ingredients:

• 300 ml natural yogurt without fillers;
• 50 g milk powder;
• 100 g of dry protein powder;
• 50 g walnut crumbs.

Powdered milk and protein should be added to the yogurt for 5 minutes, then mix everything in a blender and drink.

Egg cocktail with sour cream

This cocktail can easily replace a meal.

Ingredients:

• 30 g milk powder;
• chicken egg;
• a tablespoon of fat sour cream;
• a tablespoon of vegetable oil.
• 3 teaspoons lemon juice.

The egg should already be boiled. Grind all the ingredients in a blender. You should have a very thick cocktail.

Carbohydrate cocktail for mass

Ingredients:

• 300 g cottage cheese 2% fat;
• 100 ml milk;
• 2 tablespoons of kefir;
• 2 teaspoons cocoa powder;
• a tablespoon of sugar;
• 5 g vanillin.

Boil milk, sugar and cocoa over medium heat. Milk can be replaced with water if necessary. Add the milk mixture with the remaining ingredients to a blender and prepare a smoothie.

Protein shakes are a great way to get quality protein without spending money on supplements. Having several dairy products and ripe fruits in the refrigerator, you can prepare delicious and satisfying smoothies every day. Depending on the composition of the drinks, you control your weight or gain muscle mass. And all this at home.

See how simple protein shakes are made:

Protein shake recipes

A cocktail with the addition of cereals will be useful for cleansing the body of various deposits in the form of toxins, salts, and toxic substances. These harmful impurities in the body interfere with rapid weight loss. With the help of cereals, fat will be burned and the gastrointestinal tract will be cleansed.

RECIPE No. 1. Cranberry cocktail with oats.

1. Drinking water - 100 grams.
2. Cranberries (in any form) – 60 grams.
3. Cottage cheese (3% fat) – 160 grams.
4. Oats – 50 grams.

If desired, cranberries can be replaced with lingonberries. First, pour boiling water over the oats for 15 minutes. Pour the berries into the prepared bowl for blending. Add water and curd. The oats are swollen, throw them in there. Mix thoroughly until smooth. You can add half a teaspoon of honey for quick absorption of carbohydrates.

RECIPE No. 2. Oatmeal cocktail with banana added

1. Low-fat milk.
2. Cottage cheese (3% fat content).
3. Liquid honey 20 grams.
4. Oat flakes 50 grams.
5. Banana 1 piece.

Heat the milk to a temperature of 30 degrees. Place oatmeal in a bowl and add milk. Let it brew for 5 minutes. Add cottage cheese. Stir and add honey and chopped banana. Using a blender, blend until smooth. You can try!

RECIPE No. 3. Oatmeal with added wheat

1. Milk – 200 grams.
2. Cottage cheese (2% fat) 250 grams.
3. Flaxseed oil 25 ml.
4. Wheat 30 grams.
5. Oatmeal 25 grams.

Add wheat and oatmeal to the milk, cover with a lid, and let stand for 15 minutes. Pour the contents into the blender jar. Mix thoroughly. Add flax oil in a thin stream. Stir. This recipe is good for use in the evening instead of dinner.

RECIPE No. 4. Flaxseed porridge with oatmeal added

1. Milk 200 grams.
2. Oatmeal 50 grams.
3. Flaxseed porridge 20 grams.
4. Berries (to your taste) 100 grams.
5. Honey 5 grams.

It is worth considering when preparing this product that flaxseed porridge has a high viscosity. Therefore, mix immediately with oatmeal and pour in milk. Place in a mixing bowl and add honey and berries. Whisk the contents. If necessary, you can add milk. Use immediately after mixing.

How to lose weight with protein shakes without harming your body

Like every product, this one has its own contraindications. And they should not be violated under any circumstances. This can become dangerous and even lead to the development of serious disorders.

If a person has damaged liver or kidney organs, then this supplement cannot be taken. Absolutely any disease plays a role. The same applies to dysfunction of the gastrointestinal tract. Protein mixture is a heavy food that can weaken an already sore stomach. During this unique diet, you should not indulge in bad habits, so as not to aggravate the situation.

A protein shake is a real sports nutrition for weight loss: not only bodybuilders, powerlifters and other athletes, but also fragile women take it at home after training. Its effectiveness has been proven by many reviews. This is an interesting method that will help you avoid heavy stress on the body while getting rid of unwanted pounds.

Look at our Clients' Acknowledgments and Success Stories - View

The main thing, remember, the desire for beauty should not harm your health. This is the core tenet of our company and we want our customers to follow it. For effective and safe weight loss, contact the specialists of our clinic. They will select the most suitable weight loss format for you. Your slim result is our job!

Protein shakes with added milk for weight loss

The main goal of this cocktail is to remove extra pounds without bringing stress to the body. This drink should be consumed in the evening, provided that enough carbohydrates were taken with breakfast. Milk protein instantly enriches the body and acts throughout the day.

RECIPE No. 1. Cottage cheese with milk

1. Milk (2% fat) 200 grams.
2. Fresh cottage cheese 100 grams.
3. Add sugar to taste.

Milk and cottage cheese must be removed from the refrigerator in advance and brought to room temperature. Mix thoroughly and beat until thick foam. Instead of sugar, you can add honey to make the drink more natural.

RECIPE No. 2. Cocoa powder with added cinnamon

1. Milk 150 grams.
2. Cottage cheese (3% fat) 130 grams.
3. Cocoa powder 10 grams.
4. Cinnamon (teaspoon)

Pre-mix cocoa with cinnamon, gradually adding milk. Stirring at the same time. If the cottage cheese has lumps, you need to grate it. Add to milk and blend thoroughly again. The product is ready to use!

RECIPE No. 3. Grainy cottage cheese with ground red pepper.

1. Skim milk 170 grams.
2. Cottage cheese with grains 150 grams.
3. Ground red pepper 2 pinches.

It is better to purchase cottage cheese in packages. Fat content should be about 5%. Pour the entire mixture into a blender bowl. Beat thoroughly. This cocktail is good to drink in the evening at 6 pm.

RECIPE No. 4. Eggs with nuts

1. Chicken egg (raw).
2. Kefir (fat content 2.5% 200 grams.
3. Walnut, shelled 50 grams.
4. Honey 20 grams.

Fry the nuts in a frying pan without adding oil for 5 minutes. Then the nuts need to be chopped as much as possible. Add honey and pour kefir. Pour into blender bowl. You can use the whole egg or separate the white. Whip until thick foam and take for dinner.

RECIPE No. 5. Egg white with parsley

1. Chicken egg white 2 pieces.
2. Milk 250 grams.
3. Parsley 20 grams.

You need to make sure the chicken eggs are fresh. It's better to use homemade ones. You will need milk at room temperature, and the protein should be chilled. Place all ingredients in a blender bowl and blend. Cut the washed parsley into small particles and mix into the resulting base. The drink is ideal for weight loss. Bon appetit!

Berry and fruit smoothies for weight loss

Adding berries or fruits, fresh or frozen, to your diet significantly reduces the risk of failure during your diet. The craving for sweets also decreases. In the summer heat, you can add ice cream or plain ice to any of the recipes.

RECIPE No. 1. Milk with raspberries

1. Skim milk 200 grams.
2. Kefir (2% fat).
3. Raspberries 120 grams.

Wash the raspberries without damaging the integrity of the fruit and dry so that no moisture remains. Before mixing with milk and kefir, the berries should be mashed. If you want to sweeten the cocktail a little, add half a teaspoon of honey. Beat the resulting mixture with a blender. Use one hour before training.

RECIPE No. 2. Yogurt with currants

1. Yogurt ACTIVIA 200 grams.
2. Red and black currants 60 grams.
3. Strawberries 60 grams.
4. Honey 15 grams.

When using frozen berries for cooking, they must be completely defrosted. Mix the berries with honey and start blending with a blender, adding yogurt. The composition of vitamins in this drink is effective for weight loss.

It is important! Before use, make sure you are not allergic to the components presented.

RECIPE No. 3. Milk, kefir and kiwi

1. Milk 1% fat 300 grams.
2. Kefir 200 grams.
3. Fresh egg white 1 piece.
4. Honey 20 grams.
5. Kiwi 2 pieces.

The protein must be fresh and chilled. Beat with a mixer until foamy. Pour milk and kefir into a blender bowl. Peel the kiwi and cut into small cubes. Place in bowl with dairy products. Add honey and start whisking, slowly adding egg white. When the structure becomes homogeneous, the cocktail is ready for use.