If you are involved in strength sports, you need to build muscle mass. Protein (s) is needed for good growth. It can be consumed with daily food, but then you will have to eat a very large amount of food, which is incorrect, and, in general, it makes no sense to force your body like that. There is another solution - the ability to supplement the usual diet with protein shakes. They do not overload the stomach and are well absorbed. Moreover, they can easily be made at home with your own hands. There are several recipes for healthy and delicious protein shakes.
It is necessary
-
- Blender or mixer
- meat grinder or mortar. Products (to choose from depending on the recipe): milk
- incl. dry
- walnuts
- cottage cheese
- raw eggs
- kefir
- honey
- Jerusalem artichoke
- green apples
- Brewer's yeast
- dried mushrooms
- fresh carrots
- suet
- chocolate
- the juice.
Instructions
Step 1
Take 0.5 liters of pasteurized milk and 50 ml of powdered milk, 100 g of cottage cheese (skim), 1 raw egg and, if desired, a little fruit syrup or fresh berries to improve the taste. Mix everything in a blender or mixer, the cocktail is ready.
Step 2
Prepare a glass of kefir. Next, grind the walnuts to make 1 tablespoon of nut crumbs. Pour the nuts into the kefir. Add one raw egg and 1 tbsp. a spoonful of honey. Mix everything well, drink in small sips slowly.
Step 3
You will have a great protein shake if you take 100 g of apple juice (preferably squeeze it yourself from a fresh apple) and add 1 tbsp. a spoonful of brewer's yeast, 2 walnuts, ground into crumbs, and 2 medium-sized Jerusalem artichoke tubers, passed through a grater. Stir the ingredients and drink to your health.
Step 4
Pass 100 g of dried mushrooms through a meat grinder, add to them 50 g of mayonnaise, 50 g of processed cheese, 100 g of finely grated potatoes and 1 raw egg. Mix everything thoroughly. This cocktail can hardly be drunk through a straw, but its value does not diminish from this.
Step 5
Grate 1 apple and 1 carrot on a fine grater, season the mixture with 1-2 teaspoons of honey, add 2 tbsp. tablespoons of grated walnuts and pour in half a glass of apple or grape juice. Stir and drink in small sips.
Step 6
And here is the recipe for the mixture, which the strength athletes themselves consider very effective. Of course, this is not quite a cocktail in its usual sense, but its goal - to give the body an additional portion of proteins - is fully realized. To prepare the mixture, you will need: lard - 300 g, green apples - 6 pieces, egg yolks - 12 pieces, granulated sugar - 1 glass, chocolate - 300 g. Cut lard and apples into small pieces, stir and put on low heat. Heat, making sure that the mass does not burn. While the mixture is heating, grind the yolks with sugar (the gruel should turn white), chop the chocolate, then mix both ingredients. Meanwhile, lard with apples melted, pass everything through a sieve. Discard the greaves, and add the egg-chocolate mixture to the liquid bacon. Mix everything and put to cool. Then spread the "hard cocktail" on the bread and wash it down with warm milk. Store this protein product in the refrigerator.
