How to make protein at home using powder and natural products

Find out how to make excellent protein mixtures for gaining muscle mass at home from available products without spending extra money.

Every bodybuilder should understand the importance of using a proper nutrition program to get the most out of their workouts. Of course, all nutritional elements are important, but protein compounds are of fundamental importance for gaining weight. It is these substances that make up all the tissues of the body, including muscle tissue.

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Nowadays you can find a large selection of different protein supplements in sports nutrition stores. Although the bulk of the daily requirement of protein compounds should be supplied to the body from food, it is very difficult to do without sports nutrition. If we talk about food products, then in terms of protein content the best are milk (including dairy products) and meat.

To achieve good results during training, you need to eat foods containing protein compounds several times throughout the day. However, only pro-athletes can afford to devote all their time to training and nutrition. Agree, it is extremely difficult for bodybuilding enthusiasts to eat at least five times a day.

You should also remember that the body spends a lot of time and energy to process meat, and you need to eat lighter foods before training. This is where the protein supplements we already mentioned come in handy. However, you can make them yourself and in this article we will tell you how to make protein at home.

To do this, you should use dry protein concentrate or certain food products. Below we will give examples of popular cocktail recipes that are very effective. If you intend to prepare protein at home, then you should adhere to several rules related not only to the process of their preparation, but also to their intake.

Before starting the training, you need to drink no more than 0.3 liters of protein mixture. If your body does not accept lactose, then you should use juice or fermented milk products to prepare the cocktail. The energy value of the finished cocktail will differ depending on the products used. We will also talk about how to make protein at home and give several recipes, but now it’s worth paying attention to the features of their intake.

Side effects on the body

Excessive use of protein in the diet can lead to complications in vital organs.
Eating large amounts of protein changes the osmotic pressure of the blood, affecting kidney function. The consequences can be very serious, including the formation of calcium stones. Some people may experience intestinal cramps and constipation. It is very difficult for the small intestine to absorb amino acids, despite their vital necessity. The pancreas is under stress as it releases hormones that break down the protein component into amino acids.

Making a protein shake at home

Today you can prepare a protein shake at home. As a liquid base, you can take milk, kefir, fermented baked milk, yogurt, juice or water. Eggs (chicken/quail) or cottage cheese are the next required component of the cocktail.

It is also possible to add fruits and berries to increase vitamin levels. Flaxseed or olive oil, honey or jam are added by those people who want to increase the level of fats and carbohydrates in the body, however, these products are contraindicated for those who want to lose weight.

Let's look at one of the easiest recipes, which contains a list of publicly available food products, and thus learn how such a drink is made.

Ingredients

For a homemade protein shake you will need the following products:

• 100 g cottage cheese;
• 200 ml milk 1% fat;
• 1 tablespoon cocoa powder.

Step by step preparation

The algorithm for preparing homemade drinking protein is as follows:

1. First pour room temperature milk into the blender bowl.
2. Next, pour the cottage cheese into the same container.

Sprinkle cocoa powder on top. Beat the combined components with a chopper until smooth;

Pour the resulting mixture into a cup or glass and start drinking.

Energy value of the cocktail

The energy value of a drink directly depends on what it is made from. If during the cooking process you used all the components in the volume according to the specified recipe, then you will receive a product with the following characteristics:

• calorie content - 210 kcal;
• protein content - 28 g;
• carbohydrate content - 9 g;
• fat content - 4 g.

Video: How to prepare protein at home

How to use it correctly

The norm of protein consumption for an adult body is 1-3 g per 1 kg of weight, however, with increased physical activity, be it sports or physically hard work, the standard amount of this element required for full development increases to 2-2.5 g.

To be more precise, the average daily protein requirement per 1 kg of a man’s weight is:

• for the purpose of losing weight - 2 g;
• to maintain weight - 1.2-1.5 g;
• for weight gain - 2 g.

Did you know? World-famous swimmer Michael Phelps, while preparing for competitions at the 2008 Olympic Games in Beijing, was on a “diet” for a certain period, which included a daily diet of 12,000 calories.

Daily protein intake per 1 kg of woman’s body weight:

• for weight loss - 1.5-2 g;
• for the purpose of maintaining weight - 1-1.3 g;
• for muscle growth - 1.5-2 g.

When it comes to the desired time of day to take protein, there are pre-workout, competition, and post-workout or recovery purposes for protein. The time of intake and the type of highly concentrated protein are determined depending on the type of sport and the gender of the person.

However, there are certain rules: whey protein should be consumed in the first half of the day and before the start of physical activity, and casein protein should be consumed at night before going to bed. Knowing which foods contain which type of protein, as well as the caloric content of these elements, you will know how to make your own protein shake at home for muscle growth or weight loss.

Did you know? From 18 to 20% of the human body is protein. The only substance that is more abundant than protein in the human body is water.

Whey protein also belongs to the group of fast proteins, although in this case the speed of its absorption varies within an hour and a half. The order of techniques also depends on whether the person engages in physical exercise:

• on training days - in the morning on an empty stomach, an hour and a half before and immediately after physical activity;
• on rest days - in the morning, at midday, and in the evening closer to lights out.

Casein protein is a slow protein, the complete absorption of which occurs within 4-6 hours after direct consumption, for this reason it would be advisable to take it before going to bed.
In addition to quickly satisfying hunger, during the night it completely saturates the body with the amino acids necessary for the full development of muscles. Most often, this protein mixture is used for the purpose of losing weight: it can also confidently replace 2-3 snacks. Important!
Due to the fact that the human body spends the most liquid on protein processing, people who intensively consume protein must also adhere to the daily intake of clean water - no less than 2 liters

How to make based on familiar products

The following preparation instructions will be needed by those who suddenly ran out of whey products or by those who, for some reason, do not buy it at all. Some athletes try to avoid sports nutrition, classifying it as harmful chemical products, and this is their right.

But regardless of personal beliefs, every person who visits the gym is obliged to provide themselves with the required amount of protein. The basis for homemade natural mixtures can be: milk, drinking yoghurts, juices, kefir and even plain water. And an invaluable storehouse of the main substance: cottage cheese, milk, boiled egg white. We recommend trying the dishes described below.

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Ice cream yummy

You will need: half a liter of low-fat milk, a couple of bananas, 220 g of low-fat cottage cheese, 220 g of ice cream, 200 ml of chocolate-flavored syrup. Heat the milk until it boils. Peel and cut the fruits. Mix the ingredients with a mixer, forming a single liquid.

banana drink

Prepare: low-fat cottage cheese - 250 g, half a liter of kefir with a maximum fat content of 2.5%, but it is advisable to take low-fat one, a couple of medium bananas, 100 ml of fruit syrup or jam. Peel the fruits and cut into small cubes. Mix all the ingredients in a blender (you can use a mixer or shaker) until everything is completely crushed.

Egg-curd base

Ingredients: 0.5 liters of low-fat milk, 200 g of low-fat cottage cheese, a couple of medium bananas, 2 boiled egg whites, 200 g of your favorite jam/jam. Boil the eggs, separate the yolk, cut the rest. Peel the fruit and cut into pieces. Mix all ingredients with a blender. Whisk until you get a cohesive drink. The drink described above is very tasty, but you need to take into account that it will take at least an hour and a half for the stomach to process it.

Anyone can make protein at home. All you need for this is a few main ingredients of the drink itself and a little desire. By making it at home, each person receives several advantages at once: 100% confidence in the quality of the product, comparative cheapness of the product and a huge selection of flavors. Protein at home will be useful not only for athletes, whose bodies constantly require increased protein intake, but also for ordinary people, because the cocktail may contain many vitamins. In addition to this advantage, one can highlight the high cooking speed. Bodybuilders typically use high-quality protein from reputable manufacturers, but beginners can get by with homemade protein.

You can drink the cocktail at any time: in the morning, between meals, before bed, before and after training (for athletes). Protein at home will be an excellent alternative to a quick breakfast, because after sleep the body will require the nutrients you spent at night. It would also be ideal to take a drink before bed, especially casein, which has a long absorption time. This is necessary so that your body does not get too hungry during sleep. And finally, the last thing: this is a real godsend for those losing weight, because 300-400 grams do not have such a huge amount of calories, but the feeling of fullness comes quickly. So, let's move on to the cocktails themselves. They are prepared by blending all the ingredients in a blender.

1. Cocktail No. 1 - recipe by A. Schwarzenegger:

2. Cocktail No. 2:

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• any fresh fruit;
• 300-350 grams of juice/milk;
• 2-3 table. spoons of cottage cheese;
• 1-2 eggs;
• a few ice cubes.

3. Cocktail No. 3 - recipe by Steve Reeves:

• 2-3 tbsp. milk powder;
• 400 ml freshly squeezed orange juice;
• 2-4 eggs;
• 1 banana;
• 1 tbsp each honey and gelatin.

4. Cocktail No. 4:

• 250 ml milk;
• 1 banana;
• some yogurt;
• oatmeal (2-4 tbsp);
• 50-100 grams of ice cream.

5. Cocktail No. 5:

• 200-300 ml milk;
• 50-100 grams of blueberries;
• 1/2 cup ice cream;
• 2 tsp cocoa powder.

6. Cocktail No. 6:

• orange juice – 200 ml;
• low-fat cottage cheese – 50 g;
• half a banana;
• chocolate or cocoa – 25 grams;
• jam – 1 tsp.

These are the cocktails prepared with your own hands and at home. Of course, it will be too much for one time, so it is better to spread it over 2 or even 3 doses. In addition to the high protein content, such drinks also contain a lot of carbohydrates, which come from fruits and other sweets. Therefore, in order not to gain weight, you need to be careful with them. It should also be mentioned that most of these cocktails (prepared at home using natural products) are based on milk and cottage cheese, that is, sources of casein. For an athlete, such a drink before and after training will not help, because, as stated above, it has a low absorption rate. Athletes need to consume whey protein during this time.

This is where the problem arises - it is impossible to prepare whey protein at home. Of course, if you have WPC (whey protein concentrate), you can easily cope with the task. However, you won’t find it in a regular grocery store or supermarket; you’ll have to order it. The price of KSB in Russia ranges from 600 to 800 rubles per kilogram. If you want to buy whey protein from a branded manufacturer, then get ready to shell out 900 or more rubles per kilogram.

Calculate your ideal sports weight!

Of course, for an ordinary person, protein at home is a godsend, but it is unlikely to help an athlete, except perhaps for use before bed. The calorie content of most of the above cocktails can exceed 700 kcal per half liter, so you shouldn’t lean too much on them. However, it’s better than drinking the same 0.5 liters of yogurt, right? Protein at home can be useful even for children due to its high content of vitamins. Taste + benefits - what could be better?

Benefits of a protein shake

There is a common myth that a protein product from a sports nutrition store is some kind of chemical surrogate. These associations are far from reality, because high-quality protein is a natural and most effective product.

Another question is that not everyone can afford to buy expensive, well-purified milk protein in a specialized store, and many simply do not need it.

At home, anyone can prepare a complete protein shake from ordinary products - you don’t need to be a highly skilled chef or order special ingredients. You will need a blender and a few minutes.

Protein is protein in its pure form; A protein shake is a product that concentrates a large amount of protein for easy absorption, quick saturation and saving time on cooking.

The main benefit of eating protein in the form of a protein shake is to give the athlete the necessary amount of energy that the body can absorb at once. This principle is based on the characteristics of human metabolic processes.

Depending on the type and degree of physical activity, the adult body needs to receive from 1 to 2.5 grams of protein per kilogram of body weight per day. If you consume less, the person will feel a loss of strength; if you exceed the norm, the protein will not be absorbed, and you are guaranteed to be poisoned by toxic products of its breakdown.

Homemade protein or sports supplement

Taking protein powder as a sports nutritional supplement wins on all fronts. This product takes into account the characteristics of bodybuilders, plus it gives variety in choice.

The average serving of protein powder contains a maximum of protein (23-25 ​​grams), some carbohydrates (4-6 grams), fat (2-4 grams) and 130 kcal.

There are also options that are free of carbohydrates and fats, which is suitable for people trying to lose weight or athletes who are cutting.

Plant-based varieties help supplement protein intake for those who are lactose intolerant, vegetarians, or vegans.

Another advantage of protein powder is the ability to use fast whey protein (concentrate, isolate, hydrolyzate).

Well, little things like ease of preparation and a wide selection of flavors only confirm the obvious.

Who should drink the cocktail?

The use of this type of liquid will be useful for anyone who wants to limit the intake of carbohydrates and fats. As is known, protein is an important component for the formation of energy within the body, the structure of the cell membrane, and the support of hemostasis within the body

It is especially important for building and restoring muscles.

Therefore, protein is recommended for people who are involved in hard work, but at the same time want to maintain their figure, for example: loaders, builders, blacksmiths, etc., and not just professional athletes. But what processes occur at the physiological level during protein consumption?

A protein shake is pure protein, although it is presented in liquid form. At the very beginning, the digestibility of such a compound will occur much faster than solids (for example, meat). Once in the blood, the protein will rush to the muscle fibers that require amino acids, since after a heavy load microcracks form in the muscles that need regeneration.

Protein-carbohydrate window

Among bodybuilders there is such a thing as the “protein-carbohydrate window.” They are also called individually simply “protein” or “carbohydrate”. Since this article is about protein shakes, here we will describe the “protein” window.

During training associated with heavy physical activity, a process such as catabolism, the breakdown of protein, occurs in the body of athletes, as a result of which a person becomes deficient. About half an hour after exercise, that same “window” occurs, during which the body is at its peak susceptibility to protein absorption.

At this time, the athlete’s body most needs “fueling” in the form of nutrients. This “window” needs to be closed as quickly as possible by consuming our cocktail. Also, such “gaps” should be closed shortly before bedtime and in the morning after waking up.

Making your own protein supplement at home

How is protein produced and how to take it correctly. How and from what to make this supplement yourself.

For most athletes, protein intake is the only way to achieve high athletic performance, increase muscle mass, increase endurance and strength. However, few people know how to make whey protein at home and how simple it is. Let's look at this point in more detail.

Professional production

First, let's remember the main stages of protein production. So, after curdling the milk, whey is formed, which is the basis for the future sports supplement. It contains proteins, lactose, minerals and lactalbumin. But the serum cannot be used in its usual form; subsequent processing is necessary.

First, a pasteurization procedure is carried out. After this, the composition is subjected to one of the types of filtration (microfiltration, ultrafiltration, reverse osmosis or nanofiltration). At the end of the process we get protein. But that's not all. The intermediate product goes through the stage of concentration and spray drying. Only after this the finished powder is packaged in bags (jars) and sent to store shelves.

Dosage and time of administration

In the morning, it is advisable to sweeten the protein shake prepared at home a little by adding glucose to it. If taken at night, it is better to exclude carbohydrates from the composition altogether, giving preference to pure proteins with slow digestibility.

If you want to make a truly effective protein powder, try not to mix the powder with cold liquid. The optimal temperature is about 37 degrees Celsius. In this case, the stomach will happily accept the protein prepared at home and quickly absorb it.

The maximum volume of a cocktail drunk before classes should not exceed 300 ml. In this case, you need to carefully study the composition for the presence of lactose.

If you have an intolerance to this component, then it is advisable to take the protein with extreme caution. In case of individual intolerance, it is better to refuse to take the powder.

In addition, after classes you don’t have to limit yourself to just protein made at home. You can supplement your diet with fast carbohydrates, which will help restore energy and help protein be absorbed faster. For example, it is acceptable to eat baked goods, cookies or candy.

In addition, it is advisable to prepare the composition for use early in the morning, between meals and at night. In the first two cases, it is better to drink whey protein (it is absorbed faster by the body), and at night - casein or soy protein.

Making your own supplement

It turns out that you can prepare a protein mixture at home from available products. All that is needed is a little knowledge and patience. So, the process of making sports nutrition is very simple. It is necessary to prepare 10-15 domestic eggs and separate the whites from the yolks. In this case, put the protein (that is, white) in one container, and the yolk in another. It is worth adding another ¾ of warm water to each of them. For better taste of the future composition, you can add pepper and salt.

The mixture obtained at home must be stirred, poured into a saucepan and kept on low heat for a certain time. The composition must be stirred throughout the cooking process to avoid burning. When the protein begins to coagulate, the remaining liquid must be strained through a sieve (you can use gauze), and the resulting mixture must be transferred to a separate bowl.

Essentially, this is a protein made at home from egg whites. What to do with the yolks? Essentially, it’s the same thing you did with protein – the technology doesn’t change a bit. By the way, many athletes prefer not to separate the whites from the yolks, but to cook everything together. It is believed that this way you can get a more high-calorie and healthy composition.

conclusions

As you can see, making a protein mixture at home is easy. At the same time, you can eat not only a ready-made mixture purchased in a store, but also a protein mixture prepared with your own hands. Good luck.

Cottage cheese and cocoa

To prepare this drink you will need pure cocoa powder and a sweetener. These ingredients must be diluted with half a glass of plain water, then bring the mixture to a boil in a small saucepan. Boil for 2 minutes over low heat, stirring, then cool. Separately, mix 300 g of low-fat cottage cheese and 500 ml of kefir. After this, everything is combined and whipped until a homogeneous mass is obtained. This prepared protein at home is drunk cold throughout the day between meals.

Cocktails for weight loss

Excess weight has become a problem in modern society. Every third person who has problems with the cardiovascular system is preceded by obesity. Excess weight is dangerous for metabolic disorders, in particular the development of type 1 diabetes. Common foods have an anti-lipid effect, destroying fats and removing free radicals from the body.

It is on their basis that weight loss cocktails are made. Cinnamon, mint, grapefruit, green tea, ginger - can burn unnecessary fats inside the body. Thanks to chemical interaction, complete oxidation of lipids occurs, after which they are excreted from the body by the kidneys and liver.

Recipe No. 1

• 200 ml skim milk;
• 1 teaspoon yogurt;
• 1 tablespoon cinnamon;
• half a grapefruit.

Recipes for girls

Representatives of the fairer sex are recommended to drink a protein drink based on fruit juices. This will help strengthen the immune system and normalize metabolism. It will also be useful for women who want to remove wrinkles on their faces without cosmetics.

Even in ancient times, fruits were perceived as a panacea, preserving youth and prolonging life.

For girls, sports doctors and nutritionists proposed the following recipes:

Pineapple Paradise:

• water 250 ml
• 2 eggs
• 5 pineapple slices
• teaspoon walnuts

This boost of food burns fat and has a beneficial effect on the intestines.

According to survey statistics, 85% of the population drinks coffee every morning. From constant consumption of caffeine, in old age the following may develop: sleep disturbances, nervous disorders, humoral imbalance.

The problem is that the majority are women who drink more than one cup of coffee during the working day. However, there is a chance to protect yourself and get a boost of energy early in the morning, for this, take and mix:

• 230 ml water
• one tablespoon of dry milk
• small piece of banana
• two teaspoons cocoa

Cocoa is an analogue of caffeine that does not cause addiction, stimulates nerve cells, thereby causing a person to wake up. Unlike caffeine, it does not have any negative effect on the nervous and humoral systems.

Protein for gaining muscle mass

As for gaining muscle mass with protein, everything is elementary. The process of building muscle mass mainly occurs during recovery. As a result of training, muscle fibers received stress (microtears, microtraumas). During the rest period, when a person does not train, the process of muscle recovery occurs. At the site of their tear, new fibers are synthesized.

This process occurs when the body has the resources to build new tissue. As we all know, the main resource for building muscles is protein, or scientifically called protein. Protein is the building material for muscles and muscle growth is simply impossible without a sufficient amount of protein. Although here the authors of the article allowed themselves to lie.

If you dig deeper, the protein itself consists of the amino acids BCAA, which in turn consists of the amino acids valine, leucine and isoleucine. Let's take a closer look at the properties of each amino acid:

• Leucine. Promotes a slight decrease in blood sugar levels, while enhancing the production of growth hormone. Helps accelerate the recovery of muscle tissue, skin and bones. Suppresses the breakdown of proteins and glucose. Enhances insulin production. Ensures the maintenance of the necessary water balance in the body.
• Isoleucine. Helps reproduce hemoglobin. Increases the athlete's endurance and restores damaged muscle tissue. Increases stress resistance. Disintegrates in muscle tissue releasing energy. Balances blood sugar levels.
• Valin. Needed to restore muscle tissue and more. Accelerates the healing of microdamages. Positively affects the nitrogen balance of the body.

The body needs them during the recovery period. Not forgetting, of course, about the transport elements that provide energy - carbohydrates, complex in the general diet and fast, for example, a banana, in order to quickly replenish energy reserves right before an increased load. How to take protein to gain muscle mass is written on the packaging of your protein. But on average, protein is taken in the morning, after training, and before bed. Also, if you don't have the opportunity to eat during the day, a protein shake will be a great snack option. But remember, sports supplements should not exceed 40-50% of your total daily diet.

Naturally, the athlete’s body requires increased replenishment of vitamins, minerals, and healthy fats. Only by maintaining the balance of all substances and maintaining a calorie surplus at the proper level will an athlete be able to gain weight. Calorie surplus? An athlete must consume more calories every day than he expends, otherwise where will the energy come from to build muscles?

Several types of protein were mentioned above. It's time to look at all types of protein so that readers can decide on the choice of a sports supplement.

Basic rules for drinking and preparing the drink

Despite the variety of cocktails, they all have common principles of use. Protein coagulates at temperatures of 40 degrees and above, which means the temperature of the protein drink should be 37-38 degrees

Also, it is important not to overdo it with the volume; physiologists believe that 340 grams is the optimal single dose. Should be consumed after physical activity or during a break, if work permits.

Protein calculation is the main component. Scientists have compiled a special formula that allows you to calculate the required amount of protein consumed. The optimal amount depends on the person’s weight; for every kilogram there are 2 grams per day. This will help you select the right amount of amino acids to avoid impaired hemostasis, proteinuria, and other undesirable effects associated with an excess of the protein component.

You can drink the drink before and after training. If an athlete decides to use it before exercise, then he should drink it at least one hour before the start. Watch the amount of carbohydrates without getting carried away with the “panacea” for muscle fibers.

How to take homemade protein

On the day of training, it is better to take a protein shake after exercise. Although this is a slow protein, there is a lot of it. Plus it contains a large amount of carbohydrates.

This drink will help close the post-workout carbohydrate window and will gradually replenish amino acid reserves in the muscles.

On non-training days, consume a homemade protein shake in the first half of the day (due to its high calorie and carbohydrate content).

If your appetite is good, you can take it immediately after eating, but it is better to consider it as a full meal.

It is advisable not to drink such a cocktail at night. There is a chance of getting an extra portion of calories, which will be deposited in fat reserves.

Banana Delight Day Cocktail

Required components:

• 1 banana
• 200 ml warm low-fat milk
• 1 p.s. whey protein chocolate flavor
• 1 tsp coconut or nut oil

Mix the ingredients with a blender.

Nutritional value of Banana Delight:

• 16 g fat
• 46 g carbohydrates
• 35 g protein
• 2 g fiber
• Calories - 461

You can also add chocolate spread, ice cream, berries, jam, and marmalade to your homemade banana-based whey protein recipe.

Chocolate Almonds Pre-Workout Shake

The most delicate energy protein for non-stop training!

Required components:

• 1 p.s. chocolate flavored whey supplement
• 200 ml warm skim milk
• Half a cup of finely grated almonds
• Half a crushed chocolate bar or bar

Mix protein powder and milk until smooth. Add almonds and grated chocolate, and then beat with a mixer.

Nutritional value of Chocolate Almonds:

• 17 g fat
• 40 g /40 g - proteins and carbohydrates
• 8 g fiber
• Calories - 457

A simple example of how to make whey protein with your own hands to quickly satisfy protein-carbohydrate hunger and support an anabolic state until the next meal, even after the most exhausting workout.

Vanilla Heaven - Post-Workout Shake

Required components:

• 1 p.s. casein with vanilla flavor
• 1 scoop vanilla whey protein
• 100 grams of warm, low-fat milk
• 150 grams of yogurt, any flavor (but make sure there are no artificial flavors/colors)

Mix all elements thoroughly

Nutritional value of “Vanilla Paradise”:

• 50 g - proteins
• 1-2 g - fat
• 60 g - carbohydrates
• Calories - 443

Chocolate pleasure - night cocktail

Who doesn't dream of treating themselves to a delicious chocolate drink at night? Only for real gourmands - chocolate whey protein at home.

Required components:

• 1 p.s. (portioned scoop) of any high-quality whey protein with chocolate flavor
• 2 cups skim, warm milk or yogurt
• 1/2 cup homemade cheese (from skim milk), you can use cottage cheese
• 3 tablespoons instant cocoa

Place all ingredients in a cup and mix

Nutritional value of "Chocolate pleasure":

• 45 g - proteins
• 1 g - fat
• 20 - 25 g - carbohydrates
• Calories - 275

Cottage cheese and fruits

In a blender, you need to mix 90 g of low-fat cottage cheese and 300 g of milk from a low-fat store until smooth. Add one and a half bananas, 25 g of any nuts and two tablespoons of honey. Grind all ingredients thoroughly in a blender. If someone does not like the taste of honey, then they can not use it at all or take a smaller amount.

What are the benefits of a protein shake?

This drink is low-calorie and protein-based. When consumed, the body receives protein, which can serve as a building material in the formation of muscles.

To understand how much protein you can consume, you will need to calculate this daily requirement based on the calculation of 1-2 grams of protein per 1 kg of body weight. And for an athlete to build muscle mass, 6 grams per kilogram of weight.

This means that a person must consume a large amount of food every day.

But this situation does not suit athletes, because along with food, not only the necessary proteins enter the body, but also excess carbohydrates. And this threatens with additional fat deposits.

Therefore, everyone who wants to work out in the gym needs such a supplement.

It is known that the growth of the muscle corset requires the participation of protein. Due to daily busyness, there is simply no time left to prepare 6 meals a day. This is where a substitute comes to the rescue - an alternative source of protein.

This allows the body to recharge itself with energy before training without overloading the stomach. It is advisable to keep the cocktail at a temperature of 37°C, which will allow it to be quickly absorbed in the body.

Its benefits are also important for people losing weight. In order to use it for these purposes, it is enough to replace a meal with a protein shake.

However, you should know some nuances:

• In the morning it is allowed in a glucose cocktail to increase the amount of energy in the body. At night, carbohydrate content should be minimized.
• You can drink a cocktail in advance before training within 300 ml. If milk is poorly tolerated, it can be replaced with freshly squeezed fruit juice.

The basis of protein shakes is natural protein.

Before you start making a cocktail, you will need to choose the main ingredient:

• low-fat milk;
• low fat yogurt;
• soy or almond milk (they contain a small amount of cholesterol);

The next ingredient in the drink is protein:

• cottage cheese;
• a raw egg;
• peanut butter;
• powdered milk;
• protein powder;

At the next stage, fruits or berries are added to the protein shake, which will add flavor and increase the concentration of vitamins:

• citrus;
• banana, cherry, kiwi;
• watermelon or pumpkin;
• blueberries and strawberries.

The desired consistency is achieved by introducing fiber into the composition:

• 25-40 grams of oatmeal;
• a couple of large spoons of rye bran;
• or three tablespoons of fiber.

The final chord will be the addition of aromatic ingredients:

• cinnamon or vanilla;
• cocoa powder;
• chocolate or coconut shavings.

The best thing to do is drink the drink immediately after preparing it.

With juice

Before you make homemade muscle protein with juice, you should pay attention to the fact that it is recommended to use only citrus drinks for its preparation. You need to combine 200 g of low-fat cottage cheese, half a glass of freshly squeezed orange juice, one persimmon, half a glass of low-fat kefir. If someone does not like persimmon, then this fruit can be replaced with a simple banana. A ready-made protein shake can not only saturate a person with proteins, but also give the body a large amount of vitamins, a boost of energy and vigor for the whole day.

Cooking method

It’s clear that we won’t throw it all into one big bowl and eat it. It is necessary to break all these products into components for complete sports nutrition.

1. Porridge. You need to make porridge from wheat or cottage cheese, fill it with regular milk and sprinkle with peanuts. A serving should be no more than 100-200 grams, and it should contain 50 grams of protein. For example, 100 grams. wheat, add 50 grams of skim milk, and pour regular milk on top, about 200 grams. Mix everything thoroughly, you can add honey or chopped banana to taste. Don’t forget – it is not recommended to overdo it with portions.

Wheat must be chewed thoroughly, otherwise you will not get the vitamins and substances you need from it, and when mixed in the mouth with saliva, you get very healthy wheat milk. Eating this porridge once a day will be quite useful; if necessary and desired, of course, you can make it more.

Cocktail. In this case, we mix soy concentrate and egg powder with milk; you can also add condensed milk or honey to taste. This cocktail should be drunk once a day, immediately after training. On a day that you do not dedicate to training, it is also recommended to drink it once a day for better muscle growth.

Protein for muscle growth from regular foods

For athletes who are wary of purchased protein, there are simple recipes for preparing a healthy cocktail.

There are many options for preparing a protein-rich meal, but the important thing is that they all consist of delicious ingredients.

Main components of the drink

The protein component of our cocktails consists of milk, low-fat cottage cheese and egg whites.

Milk

It is better to choose milk with a lower percentage of fat content. However, you should remember that milk contains lactose, a carbohydrate with a high glycemic index. Therefore, if you are on a strict diet, and even a small amount of simple carbohydrates is contraindicated for you, it is better to replace milk with plain water. It won't be as tasty, but it will be much less caloric.

Cottage cheese

The story is similar with cottage cheese, but its lactose content is lower. Unfortunately, unscrupulous manufacturers often add starch to cottage cheese, which makes it practically useless from the point of view of proper nutrition. Buy cottage cheese only from trusted and reliable manufacturers. You should not buy cottage cheese by weight, since no one can guarantee you that its fat content will correspond to the declared one. You can use any cottage cheese: regular, grained or soft, but do not forget to look at the amount of proteins, fats, carbohydrates and calorie content of the product on the label.

Egg whites

When it comes to egg whites, it is best to use bottled pasteurized liquid egg whites. Now purchasing it is not a problem. This component can easily be purchased at any sports nutrition store or ordered online with home delivery.

Egg whites are ideal for athletes. It is rich in essential amino acids and is easily digestible. No need to worry about salmonellosis, the protein is completely pasteurized and purified. Of course, you can also use regular chicken eggs. But if you eat them without heat treatment, then there is a risk, albeit small, of contracting salmonella. In addition, a whole chicken egg contains about 6 grams of protein and the same amount of fat. This will make the cocktail much higher in calories.

You can also replace chicken eggs with quail eggs, but this will have almost no effect on the final result - the amino acid composition of these two products is almost identical. The only problem with this protein source is that some people have difficulty digesting raw egg whites. Taking enzymes immediately after drinking the cocktail will help solve this problem.

Protein Features

Athletes and those people who want to keep their bodies in excellent shape do not always trust modern pharmaceuticals. Many people believe that it is best to get the protein the body needs from food that can be purchased at any store. Homemade protein for muscle growth, recipes for which will be presented below, has several advantages:

1. Such cocktails are much cheaper than factory ones. The costs of producing such a drink for various companies are quite significant, since the process of separating pure protein itself is quite resource-intensive and painstaking. For this reason, store-bought supplements tend to be expensive.
2. They do not contain additional components, for example, sweeteners, agents that prevent the product from caking and foam from forming, or flavoring additives. Those people who adhere to proper nutrition consider this to be very important.

But are homemade proteins as effective as commercial ones? Experts have differing opinions regarding this issue. However, they are similar in that both factory-made and homemade protein are not capable of causing harm to health. Therefore, it will be useful to familiarize yourself with several homemade protein shake recipes. Before you make homemade protein, you should pay attention to the fact that it is prepared very quickly, simply, and also requires little money.