Any athlete can make a protein-based cocktail for themselves. To do this you will need desire and the right ingredients. Proper and balanced nutrition is a key point for a person involved in bodybuilding. In order for achievements in this matter to be high enough, your body should receive the required amount of protein every day. Grilled chicken breasts or juicy red meat are the first things that come to mind, but preparing such a dish requires time that you usually never have. And the process of digesting meat itself takes a lot of energy from the body, and such a hearty lunch cannot be combined with a visit to the gym. On the other hand, you can replace meat dishes with an equally effective remedy.
The different varieties of protein powders that come in powder concentrates are a great alternative. With all this, each type has its own specific task: muscle restoration, increasing body weight. Concentrated proteins could hardly boast of good absorption by the digestive organs. They literally forced bodybuilders to make grimaces as if they had a toothache. Nowadays, the modern market provides the opportunity to choose the most varied and palatable proteins. Despite this, the regular procedure for taking such powders, which are diluted in water, gives few positive results. They cannot compare with natural food products. In this article, we give you the opportunity to choose for yourself one of the most popular protein shakes made from natural and fresh products, which would suit you best and which you could prepare at home. Let's first discuss the most favorable time of day for drinking such homemade cocktails - this is undoubtedly the morning!
At this time, the level of glycogen in the liver decreases, since the body has not received any food throughout the night. In principle, the energy that is spent during sleep is insignificant, there is nothing wrong with that. On the other hand, a lack of glycogen, combined with vigorous activity after a person awakens, can activate the release of catabolic hormones that eat away muscles. After waking up, you can drink a protein shake to which you have previously added fructose, which is found in many fruits and in particular in honey. Glucose, compared to fructose, is immediately consumed after entering the muscles, and fructose is processed into glycogen after entering the liver.
Before you go to workout , you must charge your body with nutrients that stimulate muscle growth and help supply them with energy. To do this, you will need preferably slow-acting proteins (20 grams) and carbohydrates (40 grams). Ordinary dishes will not be effective in this situation. Firstly, training with a full belly is not the best option, and secondly, digesting regular food is a long process. In this case, it is best to use a whey protein shake. Again, opt for fructose when choosing carbohydrates. Fructose gradually releases energy and does not stimulate the release of insulin, which we absolutely do not need at the beginning of a workout, since it significantly lowers blood sugar levels and prevents fat burning.
After finishing your workout, you need to accomplish two missions - restore glycogen and supply your muscles with more protein. And our protein shakes will help us with this. The best choice would be whey protein (40 grams), but more recently it became known that for a better effect, casein should be added to this protein, which will make muscles grow much better. Fast carbohydrates are also necessary, the minimum dose is 60 grams (buns, chocolates, candies).
A bodybuilder needs to eat every two to three hours, which is not always possible, especially if you are working and not on vacation. But a prepared protein shake,
which contains honey and fruits will easily come to the rescue in this situation. This way you can make the simple procedure of soaking in protein a pleasure. You can use whey protein, casein, or a mixture of both as a basis.
It is imperative to prepare your muscles for the night, as they become exhausted during sleep. There is no need to fill your stomach with regular food, because during sleep it does not digest heavy food. A protein shake will also come to your aid here. Long-lasting casein is the main component of the cocktail. You can take carbohydrates, but only in small portions. During sleep, muscles do not need energy and excess carbohydrates will be processed into fat.
You will naturally spend more time preparing these cocktails than dissolving the powder, but the result is worth the cost.
Hot cocoa before bed:
- One scoop of chocolate whey protein;
- One cup of skim milk;
- Half a cup of homemade low-fat cheese;
- One bag of instant cocoa.
- Cooking method:
- Heat the milk thoroughly, but do not let it boil. Pour it into a blender and then add the protein, cheese and cocoa. Beat the mixture until smooth.
- This shake will contain 0 grams of fiber, 1 gram of fat, 44 grams of protein, 20 grams of carbohydrates, 275 calories.
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
- Milk (2% fat) 200 grams.
- Fresh cottage cheese 100 grams.
- 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
- Milk 150 grams.
- Cottage cheese (3% fat) 130 grams.
- Cocoa powder 10 grams.
- 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.
- Skim milk 170 grams.
- Cottage cheese with grains 150 grams.
- 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
- Chicken egg (raw).
- Kefir (fat content 2.5% 200 grams.
- Walnut, shelled 50 grams.
- 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
- Chicken egg white 2 pieces.
- Milk 250 grams.
- 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!
Homemade vanilla protein shake taken after a workout:
- One scoop of vanilla whey protein;
- Half a cup of vanilla low-fat yogurt;
- One scoop of vanilla flavored casein;
- Half a cup of vanilla milk.
- Cooking method:
- In a separate bowl, mix yogurt and protein until smooth. Pour the milk into a large glass and pour the protein and yogurt mixture into it, then carefully mix with a spoon.
- This shake contains 0 grams of fiber, 61 grams of carbohydrates, 1 gram of fat, 48 grams of protein and 443 calories.
Do you need protein when losing weight?
If we talk about protein in general, then it is not just necessary, but vital when losing weight, since it is simply not possible to safely lose weight without its sufficient presence in the diet. Too many negative consequences may appear, and the effectiveness will be minimal or even reverse. But whether it is necessary and possible to drink protein concentrates, everyone must decide for themselves.
Arguments in favor of consuming such cocktails may include the following results that can be obtained when taken correctly:
- Dosed replenishment of protein deficiency, which often occurs with a low-calorie diet and negatively affects all body systems.
- Preservation of muscle mass, the destruction of which can begin to replenish energy during insufficient nutrition simultaneously with the breakdown of fat or even before it.
- Ensuring the active occurrence of fat burning processes, the active participants of which are protein compounds.
- Increasing the expenditure of calories for the body's own needs, since the absorption of proteins requires several times more energy expenditure than other nutrients.
- Reducing the total glycemic index of food consumed, which prevents surges in blood glucose levels and helps reduce appetite.
Regarding why you need to take protein concentrates, if you can eat natural products on a protein diet, there are other arguments. Such products also contain fats and carbohydrates, but whether, along with increasing the amount of proteins, it is worth increasing their share in the diet is already a question of calorie content.
However, protein powders are a product of the processing industry and, despite the naturalness declared by the manufacturers, are classified as synthetic or semi-synthetic additives. And taking into account the effect of any chemical on human health, it’s worth really thinking about whether you need to take protein when losing weight or whether it’s better to get by with healthy protein diets based on natural products.
Energy cocktail for the press diet
- One cup of one percent milk;
- Three quarters of a cup of instant oatmeal, pre-soaked in water;
- Two scoops of chocolate-flavored whey protein;
- Two tablespoons of low-fat vanilla yogurt;
- Six crushed ice cubes;
- Two teaspoons of peanut butter.
- Cooking method:
- Mix all ingredients in a blender.
- This shake contains: No. grams of fiber, 4 grams of fat, 12 grams of protein, 29 grams of carbohydrates and 220 calories.
May help those who need extra protein
Some people need more protein than average. These groups include athletes, those undergoing cancer treatment, and older adults.
Drinking water-based protein shakes in addition to a balanced diet may help these populations.
However, it is possible to meet increased protein needs simply by increasing dietary protein intake. Therefore, it is not necessary to drink this product.
By relying on protein water - instead of food sources - you can also reduce the variety of amino acids you consume. Amino acids are the building blocks of protein, and to maintain optimal health, you need to get a variety of amino acids.
After training
Protein water has become a popular post-workout drink in the fitness community.
This is because people who are very active, especially those who do weight training, need more protein for muscle repair and growth.
Active adults typically need 1.2–2 grams of protein per kg of body weight.
This is significantly more protein than sedentary adults need - 0.8 grams per kg of body weight. However, people who are very active can still easily meet their needs through dietary sources.
The beneficial nutrients you get from eating a variety of whole protein sources will also help with muscle growth and recovery after workouts.
So while there's no harm in drinking protein shakes with water every now and then after a hard workout, the benefits of eating whole foods are much greater.
Weight loss
Increasing your protein intake can also help you lose weight.
This is mainly because protein can stimulate metabolism and increase feelings of fullness, leading to lower overall calorie intake overall.
In light of these effects, some people may rely on protein water as a weight loss aid.
However, there is no need to consume this product to reduce your weight. Simply increasing your intake of lean dietary proteins is enough.
Conclusion:
Protein water may be a good option for those who need to increase their protein intake, such as athletes, those trying to lose weight, or people who have increased protein requirements.
Cocktail “Berry”
- Three-quarters cup soaked oatmeal in skim milk;
- Three quarters of a cup of skim milk;
- Three-quarters cup of frozen blueberry, strawberry and raspberry mixture;
- Two scoops of whey protein;
- Three crushed ice cubes.
- Cooking method:
- Mix all ingredients thoroughly in a blender.
- This shake contains: 4 grams of fiber, 1 gram of fat, 7 grams of protein, 27 grams of carbohydrates and 144 calories.
Best lists
After fully familiarizing yourself with protein shakes from domestic and foreign manufacturers, it is worth highlighting the best in terms of quality and price. Therefore, we will select products in the following categories:
- best protein shake for weight loss;
- best protein shake for gaining muscle mass.
The best protein shake for weight loss
This category includes the VPLAB 100% Platinum Casein cocktail. The country of origin of this product is Great Britain. In the production of micellar casein, micro- and ultrafiltration technologies were used without the use of heat and acids. Therefore, the protein structure in the product is preserved. The mixture of thick concentration envelops it when it enters the stomach. At this time, the protein in the form of micelles prevents digestive enzymes from breaking through the barrier. Therefore, the feeling does not come for several hours.
Casein breaks down slowly, and over the entire period of action it gradually provides the body with valuable amino acids. To improve lactose metabolism, the cocktail contains the prebiotic Lactospore (Bacillus coagulans). And the DigeZyme enzyme complex, which includes: amylase, protease, lipase, cellulose and lactase, is involved in the complete breakdown and absorption of proteins.
It is recommended to take one serving per day, preferably at night. The assortment includes 9 flavors, so everyone can choose the most suitable option for themselves.
Expert opinion
Antonina Sidorova
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If you do not exercise and take a protein mixture for weight loss, then you need to take half the dose at night. Please note that such cocktails perfectly compensate for the lack of protein and amino acids, but are also high in calories .
Nutritional value per serving of shake:
- kcal - 111;
- proteins - 24.5 g;
- carbohydrates - 2.5 g;
- BCAA - 4.9 g;
- sugar - 1.9 g;
- fats - 0.3 g;
- saturated fatty acids - 0.2 g;
- dietary fiber - 0.2 g;
- prebiotics - 30 mg;
- enzymes - 15 mg.
The best protein shake for gaining muscle mass
This category includes the Optimum Nutrition 100% Whey Gold Standard cocktail, made from a mixture of whey isolate, concentrate and whey peptides. Despite the predominance of isolate in the composition, the product is most often classified as a concentrate. The difference is that isolates have no fat and contain a large amount of protein (90-95%). And for concentrate this figure is reduced and amounts to 25-89%. At the same time, it also contains a small amount of fat and lactose. And, of course, due to the degree of purification and the technologies used for this, isolates are more expensive.
According to the manufacturer of this product, the following technologies were used in the production of the serum: ion exchange, ultrafiltration and microfiltration. Today, these are the most innovative technologies that allow preserving the structure of the protein, and therefore its beneficial properties. Thanks to whey protein concentrate, the mixture is enriched with mineral impurities and substances. Absorption of the product is slower, which means that the necessary amino acids gradually enter the body. Milk peptides improve digestion and protein absorption. Therefore, many athletes who have problems taking protein shakes tolerate this product well.
Expert opinion
Antonina Sidorova
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But it is not suitable for those who are lactose intolerant. It is better for such people to pay attention to pure isolates or hydroisolates.
The maximum benefit from this cocktail can only be obtained if taken correctly. One serving provides your daily protein intake and is low in carbohydrates. It is best to use the mixture on an empty stomach before cardio training or immediately after physical activity.
Product composition per serving:
- protein - 24 g;
- carbohydrates - 3 g;
- fat - 1 g;
- cholesterol - 30 mg;
- enzymes - 25 mg.
Protein shake “Summer” made at home
- Two-thirds cup frozen strawberries;
- Two scoops of vanilla whey protein;
- 120 grams low-fat vanilla yogurt;
- One medium banana;
- Three quarters of a cup of one percent milk;
- Half a cup of cantaloupe, cut into small cubes;
- Three cubes of crushed ice.
- Cooking method:
- Mix all ingredients.
- This shake contains: 4 grams of fiber, 2 grams of fat, 9 grams of protein, 39 grams of carbohydrates and 199 calories.
You can also use cocktail recipes from famous people who have made a lot of progress in the field of bodybuilding.
Low in calories but high in protein
Depending on the brand, water-based protein shakes can be quite high in protein while providing your body with relatively few calories.
For example, a 480 ml bottle can contain 15 grams of protein and only 70 calories.
Protein water may also contain a good amount of vitamins and minerals for the number of calories it contains - but this varies by brand.
Varieties made from whey protein or collagen also contain calcium and magnesium, two minerals that are important for bone health.
In addition, some types may contain additional vitamins and minerals, including vitamins B6, B12, C and D.
However, some brands use ingredients that are not healthy, such as added sugars and artificial colors, flavors or sweeteners.
While the amount of sugar used in water-based protein shakes is likely quite small, it can still add up if you consume a lot of protein water on a regular basis.
Conclusion:
Water-based protein shakes typically contain 15 grams of protein and only 70 calories per 480 ml bottle. They can also be fortified with vitamins and minerals. However, some varieties may contain sweeteners, artificial colors and flavors.
Summarize
Protein water is a packaged product that is sold in sports stores. It is made by combining water and a protein powder such as whey protein isolate or collagen peptides.
It's high in protein, low in calories, and likely not harmful in moderation for most healthy people and those who need to increase their protein intake.
However, there is no need to drink it to meet your protein needs. Regular consumption can be expensive, and some types may contain added sugars, colors or flavors.
If you want to try protein water, you can find it in most sports stores, online and in gyms. Just read food labels carefully to minimize your intake of harmful additives.
