Natural and tasty cocktails are a rarity. As a rule, recipes include harmful ingredients and additives. We found 5 options for banana smoothies that are suitable for sports nutrition.
Before any workout, the body needs to be given strength and energy, which means allowing itself the luxury of carbohydrates. But carbohydrates are different. There are fast ones that will only do harm. These include chocolate, flour, all types of jams, sweets and other sweets. After consuming such calories, you will be hungry within half an hour, and not a trace will remain of the energy received. Other carbohydrates, on the contrary, will increase your tone, add strength and help maintain a feeling of fullness for a long time. These include nuts, fruits and some types of cereals.
Classic recipe
Ingredients for cooking:
- milk - 250 ml;
- cottage cheese - 100 g;
- banana - 1 pc.
The preparation method is very simple, just beat all the ingredients in a blender.
A cocktail with banana and cottage cheese contains a large amount of protein with minimal calories. The energy value of the product will be only 70 kcal. The product is consumed immediately after preparation or stored in the refrigerator for a short time.
A cocktail of cottage cheese, milk and banana is a classic recipe that can be modified to suit your taste preferences. There are a huge number of options for preparing protein drinks from milk and cottage cheese.
The main ingredients will always be cottage cheese and kefir (or milk). Dairy products should be selected with a minimum percentage of fat content. Milk with a high fat content may not be easily absorbed by the body, so you should choose a low or medium percentage. It is better not to use a completely low-fat curd product, since after processing much less useful substances remain in it. In case of lactose intolerance, juice, fresh fruit juice, coconut or soy milk, and drinking water can be used as the main ingredient.
You can add any ingredients, depending on the time of day and taste preferences. A cocktail with cottage cheese in a blender can be the main dish for breakfast or dinner.
For breakfast, nutritious options are suitable, which, in addition to the main ingredients, contain products such as oatmeal or nuts. A protein shake made from cottage cheese and oatmeal will give you the energy you need for the whole day.
Cocktail recipe (cottage cheese, yogurt, banana) 01/12/19. Calorie, chemical composition and nutritional value.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 87.4 kcal | 1684 kcal | 5.2% | 5.9% | 1927 |
| Squirrels | 8.4 g | 76 g | 11.1% | 12.7% | 905 g |
| Fats | 2.5 g | 56 g | 4.5% | 5.1% | 2240 g |
| Carbohydrates | 7 g | 219 g | 3.2% | 3.7% | 3129 g |
| Organic acids | 1 g | ~ | |||
| Alimentary fiber | 2.3 g | 20 g | 11.5% | 13.2% | 870 g |
| Water | 77.7 g | 2273 g | 3.4% | 3.9% | 2925 g |
| Ash | 1.128 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 19 mcg | 900 mcg | 2.1% | 2.4% | 4737 g |
| Retinol | 0.013 mg | ~ | |||
| beta carotene | 0.023 mg | 5 mg | 0.5% | 0.6% | 21739 g |
| Vitamin B1, thiamine | 0.064 mg | 1.5 mg | 4.3% | 4.9% | 2344 g |
| Vitamin B2, riboflavin | 0.188 mg | 1.8 mg | 10.4% | 11.9% | 957 g |
| Vitamin B4, choline | 41.76 mg | 500 mg | 8.4% | 9.6% | 1197 g |
| Vitamin B5, pantothenic | 0.387 mg | 5 mg | 7.7% | 8.8% | 1292 g |
| Vitamin B6, pyridoxine | 0.19 mg | 2 mg | 9.5% | 10.9% | 1053 g |
| Vitamin B9, folates | 19.775 mcg | 400 mcg | 4.9% | 5.6% | 2023 |
| Vitamin B12, cobalamin | 0.58 mcg | 3 mcg | 19.3% | 22.1% | 517 g |
| Vitamin C, ascorbic acid | 1.94 mg | 90 mg | 2.2% | 2.5% | 4639 g |
| Vitamin D, calciferol | 0.031 mcg | 10 mcg | 0.3% | 0.3% | 32258 g |
| Vitamin E, alpha tocopherol, TE | 0.493 mg | 15 mg | 3.3% | 3.8% | 3043 g |
| Vitamin H, biotin | 4.644 mcg | 50 mcg | 9.3% | 10.6% | 1077 g |
| Vitamin K, phylloquinone | 0.1 mcg | 120 mcg | 0.1% | 0.1% | 120000 g |
| Vitamin RR, NE | 2.215 mg | 20 mg | 11.1% | 12.7% | 903 g |
| Niacin | 0.661 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 234.46 mg | 2500 mg | 9.4% | 10.8% | 1066 g |
| Calcium, Ca | 113.32 mg | 1000 mg | 11.3% | 12.9% | 882 g |
| Silicon, Si | 10.588 mg | 30 mg | 35.3% | 40.4% | 283 g |
| Magnesium, Mg | 42.64 mg | 400 mg | 10.7% | 12.2% | 938 g |
| Sodium, Na | 46.98 mg | 1300 mg | 3.6% | 4.1% | 2767 g |
| Sera, S | 81.46 mg | 1000 mg | 8.1% | 9.3% | 1228 g |
| Phosphorus, Ph | 154.3 mg | 800 mg | 19.3% | 22.1% | 518 g |
| Chlorine, Cl | 104.31 mg | 2300 mg | 4.5% | 5.1% | 2205 g |
| Microelements | |||||
| Aluminium, Al | 46.3 mcg | ~ | |||
| Bor, B | 51.2 mcg | ~ | |||
| Vanadium, V | 0.29 mcg | ~ | |||
| Iron, Fe | 1.02 mg | 18 mg | 5.7% | 6.5% | 1765 g |
| Yod, I | 7.88 mcg | 150 mcg | 5.3% | 6.1% | 1904 |
| Cobalt, Co | 1.147 mcg | 10 mcg | 11.5% | 13.2% | 872 g |
| Lithium, Li | 0.454 mcg | ~ | |||
| Manganese, Mn | 0.5319 mg | 2 mg | 26.6% | 30.4% | 376 g |
| Copper, Cu | 126.28 mcg | 1000 mcg | 12.6% | 14.4% | 792 g |
| Molybdenum, Mo | 6.121 mcg | 70 mcg | 8.7% | 10% | 1144 g |
| Nickel, Ni | 0.55 mcg | ~ | |||
| Tin, Sn | 11.38 mcg | ~ | |||
| Rubidium, Rb | 8.7 mcg | ~ | |||
| Selenium, Se | 11.798 mcg | 55 mcg | 21.5% | 24.6% | 466 g |
| Strontium, Sr | 15.05 mcg | ~ | |||
| Fluorine, F | 23.87 mcg | 4000 mcg | 0.6% | 0.7% | 16757 g |
| Chromium, Cr | 1.77 mcg | 50 mcg | 3.5% | 4% | 2825 g |
| Zinc, Zn | 0.723 mg | 12 mg | 6% | 6.9% | 1660 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.813 g | ~ | |||
| Mono- and disaccharides (sugars) | 6.2 g | max 100 g | |||
| Galactose | 0.019 g | ~ | |||
| Glucose (dextrose) | 0.001 g | ~ | |||
| Lactose | 2.7 g | ~ | |||
| Essential amino acids | 2.656 g | ~ | |||
| Arginine* | 0.268 g | ~ | |||
| Valin | 0.332 g | ~ | |||
| Histidine* | 0.189 g | ~ | |||
| Isoleucine | 0.35 g | ~ | |||
| Leucine | 0.636 g | ~ | |||
| Lysine | 0.513 g | ~ | |||
| Methionine | 0.164 g | ~ | |||
| Methionine + Cysteine | 0.201 g | ~ | |||
| Threonine | 0.269 g | ~ | |||
| Tryptophan | 0.072 g | ~ | |||
| Phenylalanine | 0.321 g | ~ | |||
| Phenylalanine+Tyrosine | 0.653 g | ~ | |||
| Nonessential amino acids | 3.623 g | ~ | |||
| Alanin | 0.176 g | ~ | |||
| Aspartic acid | 0.385 g | ~ | |||
| Glycine | 0.094 g | ~ | |||
| Glutamic acid | 1.141 g | ~ | |||
| Proline | 0.683 g | ~ | |||
| Serin | 0.321 g | ~ | |||
| Tyrosine | 0.329 g | ~ | |||
| Cysteine | 0.038 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 6.13 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 1.5 g | max 18.7 g | |||
| 4:0 Oil | 0.063 g | ~ | |||
| 6:0 Kapronovaya | 0.044 g | ~ | |||
| 8:0 Caprylic | 0.025 g | ~ | |||
| 10:0 Kaprinovaya | 0.05 g | ~ | |||
| 12:0 Lauric | 0.056 g | ~ | |||
| 14:0 Miristinovaya | 0.281 g | ~ | |||
| 15:0 Pentadecane | 0.019 g | ~ | |||
| 16:0 Palmitinaya | 0.35 g | ~ | |||
| 17:0 Margarine | 0.013 g | ~ | |||
| 18:0 Stearic | 0.194 g | ~ | |||
| 20:0 Arakhinovaya | 0.025 g | ~ | |||
| Monounsaturated fatty acids | 0.606 g | min 16.8 g | 3.6% | 4.1% | |
| 14:1 Myristoleic | 0.025 g | ~ | |||
| 16:1 Palmitoleic | 0.05 g | ~ | |||
| 18:1 Oleic (omega-9) | 0.431 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.006 g | ~ | |||
| Polyunsaturated fatty acids | 0.094 g | from 11.2 to 20.6 g | 0.8% | 0.9% | |
| 18:2 Linolevaya | 0.013 g | ~ | |||
| 18:3 Linolenic | 0.019 g | ~ | |||
| 20:4 Arachidonic | 0.05 g | ~ | |||
| Omega-6 fatty acids | 0.1 g | from 4.7 to 16.8 g | 2.1% | 2.4% |
health-diet.ru
Breakfast Recipes
Several recipes that are perfect for the most important meal.
Kefir and cereal
- 100 g cottage cheese;
- 200 ml kefir;
- 3 tablespoons oatmeal;
- 1 teaspoon honey.
Strawberry and banana
- 2 bananas;
- 200 ml milk;
- 100 g cottage cheese;
- several fresh or frozen strawberries.
Honey and nuts
- 1 egg;
- 2 teaspoons honey;
- 5-6 walnuts;
- 250 ml kefir.
Muesli and kefir
- cottage cheese 150 g;
- muesli 50 g;
- kefir 100 ml.
Those with a sweet tooth can add cocoa or make a chocolate drink. These shakes contain a lot of calories, so they should be consumed after workouts.
With cocoa
- cottage cheese 200 g,
- milk 200 ml,
- water 150 ml,
- 2 tbsp. cocoa
With grated chocolate
And another delicious recipe with chocolate:
- 1 egg;
- 1/3 chocolate bar (grate);
- 1 tbsp. honey;
- 100 g cottage cheese;
- 1 banana.
Classic kefir smoothie with banana
This is the simplest and most traditional version of a kefir-banana smoothie.
To make a banana smoothie with kefir, you need to take:
- 200 ml fresh kefir;
- 1 ripe banana;
- 15 g sugar (can be replaced with honey to taste);
- a little vanilla.
You will also need a blender.
Step-by-step cooking recipe:
- Peel the banana, break into small pieces, place in a blender bowl.
- Add sugar and vanilla.
- Pour in kefir, beat the ingredients for one minute.
- Pour the drink into a glass.
HELP: You can supplement the classic recipe by adding water, various juices, cinnamon and other spices that you like. The taste of the drink will only benefit from this.
Now you can enjoy a delicate and very tasty smoothie made from kefir and banana.
Cocktails for lunch
The following cocktail recipes are suitable for lunch:
Egg with nuts and kefir
- 1 egg.
- 200 ml kefir;
- walnuts 5 pcs;
- 1 tbsp. honey
Orange-almond
- 100g low-fat yogurt;
- almonds 30 g;
- 100 ml orange juice,
- 1 tbsp. honey
Vanilla coffee
- 200 ml milk;
- a teaspoon of finely ground coffee;
- a pinch of vanillin;
- walnuts 5 pcs.
Invigorating mint
- 100 ml milk;
- 100 ml cooled coffee;
- a few mint leaves;
- 1 egg.
Dinner Recipes
For dinner, it is better to use berries and fruits as additives.
The most suitable for this are strawberries or pineapple, as they are fat burners. It is recommended to drink a protein shake half an hour after exercise.
It is not recommended to add sugar, honey, ice cream and other easily digestible carbohydrates to a protein shake made from cottage cheese, which replaces dinner. The drink should be consumed no later than 6 pm.
Kiwi and banana
- 200 g cottage cheese;
- kiwi;
- banana;
- 1 glass of juice (or water).
Cherry cocktail
- 150 ml cherry juice;
- 1 egg;
- cottage cheese 100 g.
Bran and milk
- bran - 2 tsp;
- baked milk 200 ml;
- cottage cheese 100 g;
- linseed oil - 1 tbsp.
Gainer recipe (oatmeal, banana, cottage cheese, milk). Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Gainer (oatmeal, banana, cottage cheese, milk).”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 139.1 kcal | 1684 kcal | 8.3% | 6% | 1211 g |
| Squirrels | 8.4 g | 76 g | 11.1% | 8% | 905 g |
| Fats | 4.8 g | 56 g | 8.6% | 6.2% | 1167 g |
| Carbohydrates | 15.2 g | 219 g | 6.9% | 5% | 1441 g |
| Organic acids | 0.5 g | ~ | |||
| Alimentary fiber | 1.1 g | 20 g | 5.5% | 4% | 1818 |
| Water | 69.1 g | 2273 g | 3% | 2.2% | 3289 g |
| Ash | 1.043 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 29.5 mcg | 900 mcg | 3.3% | 2.4% | 3051 g |
| Retinol | 0.022 mg | ~ | |||
| beta carotene | 0.048 mg | 5 mg | 1% | 0.7% | 10417 g |
| Vitamin B1, thiamine | 0.075 mg | 1.5 mg | 5% | 3.6% | 2000 g |
| Vitamin B2, riboflavin | 0.164 mg | 1.8 mg | 9.1% | 6.5% | 1098 g |
| Vitamin B4, choline | 20.53 mg | 500 mg | 4.1% | 2.9% | 2435 g |
| Vitamin B5, pantothenic | 0.263 mg | 5 mg | 5.3% | 3.8% | 1901 |
| Vitamin B6, pyridoxine | 0.168 mg | 2 mg | 8.4% | 6% | 1190 g |
| Vitamin B9, folates | 17.54 mcg | 400 mcg | 4.4% | 3.2% | 2281 g |
| Vitamin B12, cobalamin | 0.296 mcg | 3 mcg | 9.9% | 7.1% | 1014 g |
| Vitamin C, ascorbic acid | 3.38 mg | 90 mg | 3.8% | 2.7% | 2663 g |
| Vitamin D, calciferol | 0.016 mcg | 10 mcg | 0.2% | 0.1% | 62500 g |
| Vitamin E, alpha tocopherol, TE | 0.329 mg | 15 mg | 2.2% | 1.6% | 4559 g |
| Vitamin H, biotin | 4.581 mcg | 50 mcg | 9.2% | 6.6% | 1091 g |
| Vitamin K, phylloquinone | 0.3 mcg | 120 mcg | 0.3% | 0.2% | 40000 g |
| Vitamin RR, NE | 2.2659 mg | 20 mg | 11.3% | 8.1% | 883 g |
| Niacin | 0.436 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 233.99 mg | 2500 mg | 9.4% | 6.8% | 1068 g |
| Calcium, Ca | 101.51 mg | 1000 mg | 10.2% | 7.3% | 985 g |
| Silicon, Si | 22.771 mg | 30 mg | 75.9% | 54.6% | 132 g |
| Magnesium, Mg | 37.82 mg | 400 mg | 9.5% | 6.8% | 1058 g |
| Sodium, Na | 46.05 mg | 1300 mg | 3.5% | 2.5% | 2823 g |
| Sera, S | 64.77 mg | 1000 mg | 6.5% | 4.7% | 1544 g |
| Phosphorus, Ph | 146 mg | 800 mg | 18.3% | 13.2% | 548 g |
| Chlorine, Cl | 111.48 mg | 2300 mg | 4.8% | 3.5% | 2063 g |
| Microelements | |||||
| Aluminium, Al | 43.2 mcg | ~ | |||
| Bor, B | 110 mcg | ~ | |||
| Vanadium, V | 0.62 mcg | ~ | |||
| Iron, Fe | 0.682 mg | 18 mg | 3.8% | 2.7% | 2639 g |
| Yod, I | 7.36 mcg | 150 mcg | 4.9% | 3.5% | 2038 g |
| Cobalt, Co | 1.227 mcg | 10 mcg | 12.3% | 8.8% | 815 g |
| Lithium, Li | 0.976 mcg | ~ | |||
| Manganese, Mn | 0.4478 mg | 2 mg | 22.4% | 16.1% | 447 g |
| Copper, Cu | 92.05 mcg | 1000 mcg | 9.2% | 6.6% | 1086 g |
| Molybdenum, Mo | 5.362 mcg | 70 mcg | 7.7% | 5.5% | 1305 g |
| Nickel, Ni | 1.183 mcg | ~ | |||
| Tin, Sn | 10.7 mcg | ~ | |||
| Rubidium, Rb | 18.6 mcg | ~ | |||
| Selenium, Se | 12.356 mcg | 55 mcg | 22.5% | 16.2% | 445 g |
| Strontium, Sr | 13.19 mcg | ~ | |||
| Fluorine, F | 23.51 mcg | 4000 mcg | 0.6% | 0.4% | 17014 g |
| Chromium, Cr | 1.56 mcg | 50 mcg | 3.1% | 2.2% | 3205 g |
| Zinc, Zn | 0.6368 mg | 12 mg | 5.3% | 3.8% | 1884 |
| Digestible carbohydrates | |||||
| Starch and dextrins | 6.272 g | ~ | |||
| Mono- and disaccharides (sugars) | 8.8 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 0.078 g | ~ | |||
| Valin | 0.06 g | ~ | |||
| Histidine* | 0.026 g | ~ | |||
| Isoleucine | 0.043 g | ~ | |||
| Leucine | 0.067 g | ~ | |||
| Lysine | 0.044 g | ~ | |||
| Methionine | 0.013 g | ~ | |||
| Methionine + Cysteine | 0.043 g | ~ | |||
| Threonine | 0.041 g | ~ | |||
| Tryptophan | 0.021 g | ~ | |||
| Phenylalanine | 0.057 g | ~ | |||
| Phenylalanine+Tyrosine | 0.103 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 0.051 g | ~ | |||
| Aspartic acid | 0.096 g | ~ | |||
| Glycine | 0.108 g | ~ | |||
| Glutamic acid | 0.206 g | ~ | |||
| Proline | 0.068 g | ~ | |||
| Serin | 0.054 g | ~ | |||
| Tyrosine | 0.047 g | ~ | |||
| Cysteine | 0.03 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 12.1 mg | max 300 mg | |||
| Fatty acid | |||||
| Trans fats | 0.229 g | max 1.9 g | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 2.6 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.002 g | ~ | |||
| 16:0 Palmitinaya | 0.124 g | ~ | |||
| 18:0 Stearic | 0.006 g | ~ | |||
| Monounsaturated fatty acids | 0.984 g | min 16.8 g | 5.9% | 4.2% | |
| 18:1 Oleic (omega-9) | 0.202 g | ~ | |||
| Polyunsaturated fatty acids | 0.373 g | from 11.2 to 20.6 g | 3.3% | 2.4% | |
| 18:2 Linolevaya | 0.215 g | ~ | |||
| 18:3 Linolenic | 0.005 g | ~ | |||
| Omega-6 fatty acids | 0.4 g | from 4.7 to 16.8 g | 8.5% | 6.1% |
The energy value of Gainer (oatmeal, banana, cottage cheese, milk) is 139.1 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
health-diet.ru
How else to diversify cocktails
It is known that men and women have different taste preferences. Therefore, the recipes for them will be different. Girls will more like recipe options using a large number of berries and fruits. Strawberries, currants, cherries, bananas, persimmons, kiwis - you can use these and other fruits to make protein shakes.
For men, there are interesting recipe options that involve ingredients such as nuts, bran and even red pepper. There are many cooking recommendations. Once you try a few options, you can create your own cottage cheese protein shake recipe. You can add ingredients such as fruits, herbs, cereals, coffee, chocolate, nuts, honey, cinnamon, ginger, cardamom and other spices to the low-calorie milk base.
