A protein shake is familiar to everyone involved in sports. After all, it is an integral part of training, contributing to faster muscle growth and fat burning. Moreover, it is not at all necessary to drink a ready-made drink. It is quite possible for everyone to prepare such a cocktail on their own. The main thing is to follow the instructions for its preparation.
Proteins are the main source of energy needed to build muscle. Therefore, in order to find the figure of your dreams, you need to get enough protein. And a protein shake is the best fit for this - after all, eating a full portion of the "right" food immediately before and after a workout can be quite problematic.
Experts say that taking a protein shake before your workout is the key to its success. Indeed, in the absence of a certain dose of protein in the body, normal muscle building is impossible.
The protein shake itself consists of:
- bases, which can be milk or other liquid fermented milk products;
- protein part: cottage cheese, curd cheese, milk powder or special protein powder;
- vitamins: fruits;
- flavors: honey, vanillin, chocolate, cinnamon, etc.
The method of preparation and the recipe directly depend on what purpose you are pursuing. So, for example, if you need a slimming drink, it is enough to take for it:
- low-fat cottage cheese - 300-400 g;
- fruits - 300-400 g (only non-nutritive, such as banana or grapes);
- milk or yogurt - 1 liter.
The first step in making this cocktail is preparing the fruit. You can cut them into small pieces. Or you can grind in a blender in mashed potatoes. Apples, pears, kiwi, peaches, strawberries, cherries - all of this is suitable as a vitamin bookmark in a cocktail. Naturally, the bones need to be pulled out. But the skin can be left. It is known to contain many vitamins under it.
Add cottage cheese and milk to a blender, and mix everything thoroughly until smooth. If you like, you can leave the drink with the fruit pieces. This will make the product more enjoyable.
This cocktail is an excellent tool for fasting days. Divide the finished serving into 5 portions and drink it throughout the day.
For weight gain, for example, if women's health is not at the highest level, and the lady has a lack of kilograms, there are recipes. In this case, the protein shake needs to be fortified with additional calories. To do this, add useful carbohydrates to it, which include bananas, dried fruits, cereals, etc.
To make a banana cocktail you will need:
- ripe banana - 1 pc.;
- honey - 1 tsp;
- cottage cheese - 50 g;
- milk - 1 glass.
Start by mashing the banana with a fork or spoon and stirring it in the honey to get a smooth paste. After that, stir everything thoroughly with milk. You can add some chopped nuts at the end of cooking to your liking.
If you are looking to make an industrial shake, you will need a special protein powder, which is served at any sports nutrition store today. Just look carefully at what is written on the package. After all, some cocktails are intended for muscle recovery after exercise, while others are for building mass.
Dilute the cocktail with milk or water according to the instructions on the package. There is no averaged option, because each manufacturer implies its own standards. For taste, you can add additional ingredients to the resulting drink.
Milk protein is fairly easy to digest. If its intolerance is noted, the situation can be corrected by taking fermented milk products as the basis of the cocktail. In addition, the upside of self-made cocktails is that you can use different recipes. For example, a shake is more caloric before training and lighter after. Also, self-preparation of a protein shake allows you to adjust its taste according to your needs - you can make it sweeter, sour, etc.
