Carbohydrate shake after workout at home. Protein (protein) shake and gainer at home. Protein shakes for gaining muscle mass

Any person is able to make his body beautiful, embossed, muscles more noticeable, reduce subcutaneous fat. To make your dreams come true, you only need two things: power training and proper nutrition.

Any workout will make the muscles work harder, so they get a signal from the brain that it's time to start the muscle building process. If you drink a protein-carbohydrate shake after a workout, then in this way you will create a favorable microclimate for muscle growth. The optimal time for taking cocktails is 40 minutes before a workout or 30 minutes after it.

The mixture must be taken carefully, the temperature of the finished drink must be correct, the ingredients must be well absorbed by the body. To speed up the work of the stomach, make sure that the temperature of the drink is 37 degrees, and in a volume of not more than 300 grams. At first, it is difficult to get used to drinking a cocktail right away, but over time, the feeling of hunger will instinctively come after a workout.

Rules for preparing a protein-carbohydrate cocktail

To prepare a protein-carbohydrate cocktail at home, you need to know some rules:

1. If the body does not tolerate milk well, then you can replace it with juice or kefir.

2. Eggs can be added along with the yolk. But if you are negative about cholesterol, use only proteins.

3. If you want to replace a meal with a cocktail, then make it fat-containing. To do this, add 1 teaspoon linseed oil.

All prepared cocktails are consumed warm, as cold foods are not easily digested. The density of the drink is the consistency of sour cream. At one time, you will need no more than 100 g of protein, 15 g of carbohydrates, no more than one teaspoon of fat, but this is not at all a mandatory component.

Protein-carbohydrate shake: the best recipes

Such a cocktail is well suited during the drying period, which for some reason fell on the summer period. Dissolve 12 sweetener tablets in hot water, add the curd mixture and pour in the skimmed milk. Put in the freezer for 2-3 hours, then enjoy a cocktail in the form of ice cream. You should not keep it in the freezer longer, otherwise it will be problematic to eat it.

For the preparation of cocktails use:

Proteins in the form of cottage cheese, milk powder, eggs.

Fast carbohydrates: bananas, berries, jam or honey.

Milk, yogurt or sour juice are used as the basis.

Take one ingredient from each category and mix them with a mixer. There are also such recipes for protein-carbohydrate cocktails. Mix 150 ml of milk, 100 g of low-fat cottage cheese, the juice of half a lemon and half a banana, add a tablespoon of honey. It is possible to replace honey with sugar or jam.

For the next cocktail, mix 200 ml of milk with 50 g of cottage cheese, the protein of one boiled egg, add 40 g of berries and a tablespoon of honey or sugar.

It is better to use a cocktail immediately after preparation, but if there are excesses, then it is necessary to pour into a tightly closed container and store in the refrigerator. Be sure to shake well before use, because some components delaminate over time.

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If you want to lose weight, carbohydrate shakes will be one of the best practices fast, low-calorie hunger satisfaction. You can choose the ingredients of your choice to create smoothies rich in complex carbohydrates and other healthy elements, depending on your desire and mood. Such drinks will be a good alternative to high-calorie desserts and can replace a full afternoon snack.

To obtain maximum benefit from a cocktail, you should drink it in the morning as breakfast. Breakfast is the most important meal of the day. A good breakfast kicks off your metabolism and helps your body burn more calories throughout the day. Many people make the mistake of eating breakfast foods that are high in simple (fast) carbohydrates. This leads to a feeling of hunger and snacking at the very beginning of the day.

A carbohydrate cocktail for breakfast will allow you not to feel hungry for a long time, by providing the body with a sufficient amount of fats, proteins, fiber and carbohydrates.

Fiber from fruits and long carbohydrates form the basis of a proper breakfast. Fiber increases in size when ingested in the stomach to promote a prolonged feeling of satiety and limit the consumption of excess calories. Long carbohydrates, in turn, due to slow breakdown (about 4 hours), feed the body with energy throughout the first half of the day.

Following the same principle, unhealthy snacks during the day can be replaced with a carbohydrate shake and thus provide the body with enough energy at the expense of fewer calories.

How to cook

The first rule of making a carbohydrate shake is that it should be thick. If you want to lose weight, then the main goal of your diet will be to consume fewer calories. But although you will have to eat less, this does not mean that you should constantly feel hungry, in which case, sooner or later your willpower will give up and unhealthy quick snacks will be used.

Smoothies with a thicker consistency satisfy hunger much better than smoothies with the same number of calories.

The scientists who conducted this study found that participants in the experiment who drank thicker cocktails remained full twice as long as those who drank liquid ones, although they had exactly the same.

Main Ingredients:

• Liquid base: Skimmed or 1% milk as a liquid base is a great option as it is also rich in calcium. Other good options soy or, coconut water or, in extreme cases, the most common, but always cold, and preferably icy.
• Foods high in fiber and complex carbohydrates: any fruit is fine, but raspberries and blue berries are preferred and contain the least amount of sugar. As for vegetables, spinach and cucumber are the most common options. This also includes legumes and other food groups high in starch, glycogen, and other complex carbohydrates.
• Healthy fats: fats in such a cocktail are necessary for energy, absorption of a number of vitamins, and appetite control during the day. Add up to two tablespoons of a food that has healthy monounsaturated fats such as avocados, various seeds, peanuts, macadamia nuts, hazelnuts, etc.

Try not to overuse sweeteners, use only fruits if possible, but in exceptional cases you can add a small amount of honey or natural syrups. You can experiment with the taste of cocktails without increasing the calorie content with the help of spices and herbs.

It will be useful to add natural components that stimulate weight loss, such as green tea, cinnamon and ginger.

Easy-to-prepare drinks will help not only lose weight, but also feel a surge of strength and energy for a long time. These smoothies are perfect for breakfast, lunch or a snack.

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Greek

Ingredients:

• Fat-free Greek yogurt - 170 grams;
• Spinach leaves - 2 cups;
• Ripe pears (sliced, peeled) - 1 pc;
• Green or red grapes - 1/2 tbsp;
• Ripe avocado - 2 tablespoons;
• Freshly squeezed lime juice - 1-2 tablespoons.

The nutritional value Shake: 316 calories, 21g protein, 52g carbs, 6g fat (0.9g saturated), 9g fiber, 115mg. sodium.

Oatmeal with cinnamon

Ingredients:

• Ripe - 1 pc;
• Oatmeal - 50 g;
• Low-fat kefir - 300 g;
• Cinnamon (for decoration).

Kefir, cereals and banana mix in a blender until smooth, pour into a tall glass, sprinkle with cinnamon. Nutritional value: 16 g of protein, 70 g of carbohydrates, 6 g of fat.

Fruit

Ingredients:

• Mango (pieces) - 1/4 cup;
• Mashed ripe avocado (monounsaturated fatty acids) - 1 pc;
• Fat-free vanilla yogurt - 1/4 cup;
• Mango juice (natural) - 1/2 cup;
• Freshly squeezed lemon juice- 2 tbsp. l;
• Honey - 1 teaspoon (optional: thanks to the mango, the cocktail will turn out to be quite sweet anyway).

Place all ingredients in a blender and blend until smooth. Nutritional information: 298 calories, 5g protein, 55g carbs, 5g fiber, 9g fat, 1.5g saturated fat, 54mg. sodium.

How to drink a cocktail

The first thing to do is to decide what exactly you want to achieve. If it is important for you to lose a couple of extra pounds as soon as possible, arrange fasting days and a minimum of calories, drink several cocktails throughout the day and do not allow an acute feeling of hunger.

If your weight loss program is designed for a longer period, then drink a cocktail as breakfast and dinner, but lunch should consist mainly of protein (meat or steamed fish), a salad from fresh vegetables. Finally, if you just want to stick to a healthy, balanced diet, have a smoothie 30 minutes before meals and in between as a healthy snack.

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Here is a list of recipes for low-fat protein-carbohydrate shakes and smoothies. Adding useful and delicious ingredients to protein powder will increase the energy value of each cocktail.

Breakfast time

These delicious, nutritious high protein shakes are perfect for breakfast when you need a quick meal or when you want to indulge in something sweet in the morning. The oatmeal in many of them provides healthy, complex carbohydrates and gives the shake a great texture.

→ In recipes, one cup is 240 grams.

Vanilla coffee cocktail.

Replace your regular morning coffee with this healthier, protein-carbohydrate version.

Ingredients per serving

• ½ cup coffee flavored ice cream (low fat)

Cooking

This smoothie can be made with vegetable protein and Greek yogurt. Suitable for vegetarians.

Ingredients per serving

• 1 scoop protein
• 1 cup fresh soy milk
• 1 st. a spoonful of crushed almonds
• 1 teaspoon sugar-free maple syrup
• 3 drops vanilla extract
• 1 handful of ice
• 1 st. l. fat-free Greek yogurt (optional)

Cooking

Mix all ingredients and beat in a blender.

Cocktail quick start.

Fill your breakfast with vitamin C and the vibrant aroma of fresh oranges.

Ingredients per serving

• Juice from 3 fresh oranges (not canned or bottled)
• 1 scoop protein

Cooking

Mix and beat in a blender.

Fast and very healthy cocktail Oh, and oatmeal doesn't need to be cooked!

Ingredients per serving

• 2 scoops vanilla flavored protein
• ½ teaspoon cinnamon
• ⅛ cup maple syrup
• 1½ cups skimmed milk
• 1 st. l. crushed almonds
• 1 cup raw oatmeal

Cooking

Mix all ingredients and beat in a blender.

A healthy and tasty mint flavored chocolate smoothie is the perfect way to start your day.

Ingredients per serving

• 1 cup sugar free ice cream
• 1 cup oatmeal
• ½ glass of water
• ½ tsp peppermint extract

Cooking

Mix all ingredients and beat in a blender.

Mineral Energy Cocktail.

Include liquid food minerals and flaxseed in your protein shake.

Ingredients per serving

• 1½ cups water
• 1 serving liquid minerals
• 1 packet of gelatin powder
• 1 st. l. linseed oil
• 1 scoop protein
• Sweetener to taste (optional)

Cooking

Mix all ingredients and beat in a blender.

Cocktail fast breakfast.

Ingredients per serving

• 250 ml skimmed milk
• 1 scoop protein
• 2 tsp linseed oil
• 1 banana
• 1 quick breakfast bag
• 1 handful of ice

Cooking

Mix all ingredients and beat in a blender.

Ingredients per serving

• 2 scoops vanilla flavored protein
• 1 tablespoon instant vanilla pudding (no sugar)
• ¼ tsp cinnamon
• ¼ tsp vanilla extract
• ½ tsp butter extract
• 250 ml water (or skim milk)
• 1 handful of ice

Cooking

Mix all ingredients and beat in a blender.

Cocktail almond explosion.

Ingredients per serving

• 2 scoops vanilla protein
• 1 ½ cups skimmed milk
• ½ cup dry oatmeal
• ½ cup raisins
• 12 crushed almonds
• 1 st. l. peanut butter

Cooking

Mix all ingredients and beat in a blender.

Banana almond smoothie.

Ingredients per serving

• 1 medium banana
• ½ cup milk
• 10 almonds
• 1 scoop of protein (unflavored)
• 1 handful of ice

Mix all ingredients and beat in a blender.

Banana smoothie with bran and oatmeal.

Bran and oatmeal will provide your body with complex carbohydrates to keep you energized from the start of the day.

Ingredients per serving

• 2 scoops of protein
• 1 banana
• ½ cup cooked oatmeal
• ¾ cup bran
• 2 cups of water
• Sweetener to taste

Cooking

Mix all ingredients and beat in a blender.

Berry protein shakes.

Now it's the turn of sweet, berry protein shakes.

Strawberries and blueberries in the following shakes offer a good dose of vitamins A, K and B. They are also high in calcium, magnesium and phosphorus.

The berries in this recipe provide the fiber you need to keep you fuller for longer than protein alone.

Ingredients per serving

• 2 scoops of protein
• 8 raspberries
• 4 strawberries
• 15 blueberries
• 2 cups skim milk
• 1 handful of ice

Cooking

Whisk all ingredients in a blender.

Strawberry Energy Shake.

Ingredients per serving

• 4 scoops vanilla flavored protein
• 1 glass of water
• 1 cup strawberry Greek yogurt
• 3 frozen strawberries
• 1 scoop of creatine
• 1 tsp linseed oil
• 1 handful of ice (optional)

Cooking

Mix all ingredients and beat in a blender.

Cocktail strawberry lifeguard.

Ingredients per serving

• 1½ cups water
• 10 strawberries (fresh or frozen)
• 1 st. l. linseed oil
• ½ tsp vanilla extract
• 1 scoop protein
• Sweetener to taste (optional)
• 1 handful of ice (optional)

Cooking

Mix all ingredients and beat in a blender.

Strawberry Vanilla Cocktail.

Ingredients per serving

• 2 scoops of protein
• 1 tsp vanilla extract
• ½ banana
• 2-3 frozen strawberries
• 1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Strawberry Nut Cocktail.

Ingredients per serving

• 2 scoops vanilla flavored protein
• 1 cup fat-free strawberry Greek yogurt
• 4 strawberries
• 6 chopped macadamia nuts

Cooking

Mix all ingredients and beat in a blender.

Ingredients per serving

• 1¼ cups of water
• 8 frozen strawberries
• 4 tablespoons fat-free sour cream
• or strawberries
• Sweetener to taste (optional)

Cooking

Mix and beat in a blender.

Ingredients per serving

• 2 scoops of protein
• 4 large strawberries
• 1 handful of blueberries
• ½ glass of water
• 1 handful of ice (optional)
• Sweetener to taste (optional)

Cooking

Mix all ingredients and beat in a blender.

Ingredients per serving

• 1 scoop protein powder, regular or vanilla flavored
• 1¼ cups of water
• ½ cup fresh or frozen blueberries
• 2 tsp linseed oil
• Sweetener to taste (optional)

Cooking

Mix and beat in a blender.

Berry - pineapple cocktail.

Ingredients per serving

• 1 scoop vanilla flavored protein
• 180 ml pineapple juice
• 1 cup mixed berries
• 1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Vanilla flavored yoghurt cocktail.

Ingredients per serving

• 2 tablespoons raspberry Greek yogurt
• 2 scoops vanilla flavored protein
• 4 strawberries
• 15 blueberries
• 2 cups skim milk
• 1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Protein shakes with chocolate and peanut butter.

Whichever of these recipes you choose, you'll be able to satisfy your sweet tooth without compromising your figure!

Creamy peanut butter shake.

Ingredients per serving

• 250 ml skimmed milk
• 1 egg white
• 1 st. l. peanut butter
• 2 ½ scoops chocolate flavored protein
• 1 scoop of creatine
• 1/8 cup sugar-free hazelnut cream

Cooking

Mix and beat in a blender.

Banana smoothie with peanut butter.

Ingredients per serving

• 2 scoops of protein
• ½ cup almond flakes
• 1 st. l. peanut butter
• 250 ml skimmed milk
• ½ banana
• 1 tablespoon honey

Cooking

Mix and beat in a blender.

Chocolate shake with peanut butter.

Ingredients per serving

• 2 scoops chocolate flavored protein powder
• 1 st. l. peanut butter
• 2 cups skim milk
• 1 handful of ice

Cooking

Mix and beat in a blender.

Vanilla smoothie with peanut butter.

Ingredients per serving

• 2 scoops vanilla flavored protein
• 1 sugar free cream pudding
• 1 st. l. peanut butter
• 1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Ingredients per serving

• 1½ cups water
• 1 tsp pure cocoa powder
• 2 scoops chocolate flavored protein
• 2 tsp linseed oil
• Sweetener to taste (optional)

Cooking

Mix and beat in a blender.

Ingredients per serving

• 2 scoops chocolate flavored protein
• 250 ml skimmed milk
• 1 glass of water
• 1 st. l. instant coffee
• 1 handful of ice

Cooking

Mix and beat in a blender.

Chocolate almond smoothie.

This whipped protein shake tastes like candy in a glass, minus the empty calories.

Ingredients per serving

• 1½ cups water
• 15 crushed almonds
• ½ tsp coconut extract
• 1 scoop chocolate flavored protein
• Sweetener to taste (optional)
• 1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Cocktail caramel hazelnuts.

Ingredients per serving

• 2 scoops chocolate flavored protein
• 375 ml skimmed milk
• 2 tablespoons fat-free Greek vanilla yogurt
• 1 st. l. defatted peanut butter
• 2 tablespoons cream coffee - mate
• 1/8 cup sugar-free hazelnut caramel cream
• 1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Ingredients per serving

• 375 ml skimmed milk
• 4-8 pcs. mint cookies Thin Mints (mash)
• 2 scoops chocolate flavored protein
• 1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Tropical protein shakes.

These high protein tropical smoothie recipes will add a fruity twist to your meal plan. Experiment with whatever fruits you have. If you're a mango fanatic or a kiwi lover, feel free to toss them into the blender. Mix and imagine that you are lying on the beach somewhere warm. Your mind and body will thank you.

Ingredients per serving

• 1 scoop vanilla flavored protein
• ¼ cup pineapple chunks
• ½ banana
• 3 strawberries
• 1 cup skim milk
• 1 handful of ice

Cooking

Mix and beat in a blender.

Plum cocktail.

Ingredients per serving

• 2 scoops vanilla flavored protein
• 1 ripe plum, pitted
• Juice from 1 lemon
• 1 st. l. multivitamin powder
• 2 glasses of ice water
• 1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Ingredients per serving

• 1 scoop vanilla flavored protein
• 1 glass of water
• ½ frozen banana
• 2 tablespoons fat-free sour cream
• 1 tsp coconut extract
• Sweetener to taste (optional)

Cooking

Mix and beat in a blender.

Cocktail tropical treat.

Ingredients per serving

• 1 glass of water
• ½ tsp pineapple extract
• ½ tsp coconut extract
• 1 st. l. thick milk cream
• ½ frozen banana
• 1 scoop protein
• Sweetener to taste (optional)
• 1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Strawberry Peach Cocktail.

Ingredients per serving

• 1 glass of water
• 1 st. l. linseed oil
• ½ ripe peach (peeled)
• 6 frozen strawberries
• 1 scoop protein
• Sweetener to taste (optional)

Cooking

Mix and beat in a blender.

Plum - lemon cocktail.

Ingredients per serving

• 2 scoops vanilla flavored protein
• 1 ripe plum, pitted
• Juice from 1 lemon
• 2 cups of water
• 1 handful of ice

Cooking

Mix and beat in a blender.

Strawberry Pineapple Cocktail.

Ingredients per serving

• 1 glass of pineapple juice
• 3 strawberries
• 1 banana
• 1 teaspoon Greek yogurt
• 1 scoop vanilla flavored protein
• 1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Milk protein shake.

Ingredients per serving

• 2 cups skim milk
• 2 cups fat-free cottage cheese
• Vanilla Flavored 3 Dimensional Protein
• ½ cup low-fat Greek vanilla yogurt
• ½ cup strawberries (or your favorite fruit)
• Sweetener to taste (optional)

Cooking

Mix and beat in a blender

Peach-cream cocktail.

Ingredients per serving

• 1 scoop protein
• 1 glass of water
• 1 ripe peach, pitted
• 2 tablespoons fat-free sour cream
• Sweetener to taste (optional)

Cooking

Mix and beat in a blender.

This simple shake contains protein, carbohydrates and electrolytes, making it the perfect post-workout refueling.

Ingredients per serving

• 1 bottle orange sports drink
• 2 scoops vanilla flavored protein

Cooking

Mix and beat in a blender.

Ingredients per serving

• 2 scoops vanilla flavored protein
• ½ cup pineapple-orange juice
• ¼ tsp rum extract
• ¼ tsp coconut extract
• ½ cup water or skim milk
• 1 handful of ice

Cooking

Mix and beat in a blender.

Banana honey cocktail.

Ingredients per serving

• 1 glass of water
• 1 scoop vanilla flavored protein
• ¾ cup Greek yogurt
• 1 banana
• 1 tsp linseed oil
• 2 tsp honey
• 1 tsp spirulina

Cooking

Mix and beat in a blender.

Ingredients per serving

• 1 glass of water
• ½ frozen banana
• 2 scoops of protein
• 2 tsp linseed oil

Cooking

Mix and beat in a blender.

Ingredients per serving

• 250 ml skimmed milk
• 1 egg white
• 1 scoop protein
• 1 cup mixed berries
• ½ cup oatmeal
• 2 tsp chopped almonds

Cooking

Mix and beat in a blender.

Protein shakes for gaining muscle mass.

When you're trying to gain weight, eating large amounts of food to meet your calorie needs becomes quite a challenge. That is why protein shakes can be really useful and suitable for this. These muscle building recipes are full of calories and protein to help you build muscle!

To make these shakes even more calorie dense, try using weight gainers instead of regular whey protein. You will get more carbohydrates and fats (and therefore more calories). Eat more, grow better!

Ingredients per serving

• 2 scoops vanilla flavored protein
• 2 apples
• 1 scoop of creatine
• 1 handful of ice

Cooking

Mix and beat in a blender.

Ingredients per serving

• 2 scoops vanilla flavored protein
• ½ tbsp. pistachio pudding without sugar
• 1 glass cold water or skim milk
• 2 drops peppermint extract (optional)
• 1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Loaded with almonds, this smoothie is a great way to quickly eat a lot of healthy calories.

Ingredients per serving

• 2 spoons of protein
• 1½ cups water
• ½ cup raw almonds
• ½ large frozen banana
• Sweetener to taste (optional)

Cooking

Mix and beat in a blender.

Egg whites make this shake richer in protein.

Ingredients per serving

• 3 scoops of protein
• 4 egg whites
• 1 st. l. peanut butter
• 1 glass of cold water
• 1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Vanilla-nutmeg smoothie.

Ingredients per serving

• 3 whole eggs
• 1 ½ cups vanilla ice cream
• 2 scoops of protein
• 1 tsp ground nutmeg

Cooking

Mix and beat in a blender.

In order for the training to be as effective as possible, it is necessary not only to perform physical exercises but also eat right. Protein-carbohydrate shake- one of better ways replenishment of the expended energy, as well as saturation of the body with useful substances. You can vary the composition of these mixtures according to your own taste.

The best recipes for protein-carbohydrate shakes

The main advantage of homemade mixes is that they are prepared from available ingredients, and the options for their compositions can be counted indefinitely. All components need only be combined in a blender bowl, mixed until smooth, divided into portions and drunk. The composition can include natural protein-containing components, concentrated protein, etc.

Among athletes, the following recipes for protein-carbohydrate cocktails are most popular:

• 200 gr. milk, 100 gr. cottage cheese, 30 gr. favorite jam, 1.5 gr. methionine;

• 125 ml milk, 2 tbsp. l. blueberries or other berries, 25 gr. powdered milk, 2 tsp. honey;

• 1 glass of curdled milk or kefir, 40 gr. powdered milk, 1 glass of milk, 2 tsp. honey;

• 100 gr. cottage cheese, 20 gr. egg white, 100 gr. cherry juice, 15 gr. Sahara;

• 1 glass of milk and low-fat sour cream, 3 eggs, 2 bananas, 2 tsp. berry or fruit syrup.

In a proportional ratio, most of the components should be protein-containing (150-300 gr.). The amount of carbohydrate and vitamin supplements varies around 30 gr.

A protein-carbohydrate cocktail at home is prepared quite quickly. You can use it in between meals, before and after workouts. It is very convenient to use special shakers in order to take the mixture to the gym and quickly refresh yourself after exhausting loads.

How to drink a protein-carbohydrate shake

Best of all, the components of the nutrient mixture are absorbed immediately after training. A protein-carbohydrate cocktail for gaining muscle mass is a natural analogue of gainers, while the ingredients are available to everyone, and their benefits for the whole body are much higher.

The mixture will bring great benefits if you drink it not immediately after class in the gym, but 20-30 minutes after it. During this time, the digestive system will “move away” from stress and be able to digest the ingredients faster.

Only in this way will protein-carbohydrate cocktails for weight gain help achieve your goal.

When preparing mixtures yourself, it is important to consider the following points:

• the optimal temperature for consumption is room temperature (not recommended too warm or cold);
• if one of the ingredients is poorly absorbed or allergic to it, you can replace it with another (milk - kefir, honey - jam, etc.);
• protein shakes for weight gain must contain at least one fermented milk product;
• in recipes where the egg is indicated, it is used entirely or only the protein - depending on the taste and relationship to the cholesterol that is in the yolk;
• in order to saturate the mixture with fats, in addition to proteins and carbohydrates, vegetable oils (olive, linseed) can be added in small amounts.

A post-workout protein-carbohydrate shake can also be taken as the main meal of the day. For example, if the lesson in the hall is too late and you don’t want to load digestive system at night with solid food, a nutrient mixture of natural proteins and carbohydrates will be an excellent solution.

What you just don’t read if you enter the query “protein shake at home” in a search engine. I especially like recipes that start with " One scoop of protein isolate…"! Hey! Yes, if I have a protein powder, would I look for a protein shake recipe on the Internet!? Everything is written on the package. Therefore, here we will look at protein drink recipes WITHOUT using store-bought concentrated protein.

It is often possible to meet recipes based on eggs or milk. But just to bring such a cocktail closer to the purchased one, we will have to drink 6-7 eggs or a liter of milk! In this case, the yolks must be separated - they contain fats. I'm not talking about the risk of salmonellosis. And milk contains more carbohydrates than proteins. But if we need carbohydrates, then we would like to be able to regulate their ratio in a cocktail. Therefore, neither eggs, nor milk, nor other ice cream, we are the basis of a protein shake at home. we will not take.

We will take ... meat as the basis of our drink! I was kidding.

The basis of a protein shake at home is cottage cheese.

In a nutshell, I will explain why cottage cheese. If you look at the composition of cottage cheese and the composition of commercial protein powder, you will see a fairly clear match. A minimum of fats and carbohydrates (if the cottage cheese is fat-free or low-fat, but we need just that), a maximum of protein. One pack of cottage cheese (180-200 g) contains 30 to 36 grams of protein. Approximately the same amount is in one scoop of protein isolate.

Further. Curd is complete animal protein. That is, it contains all the essential amino acids. Saying that a cottage cheese protein shake is “fortified with BCAAs” (as they sometimes say on powders) is like saying that beef is fortified with meat. Proteins are a set of amino acids. Animal proteins are the most complete proteins.

It can also be added that cottage cheese is still a natural product. And not the result of factory synthesis at the sports nutrition plant. Where one can only guess from what they synthesize this protein there. True, cottage cheese in many cases turns out to be more expensive. But not always. And in general, the price of a portion of a natural (our) cocktail and a cocktail from a purchased isolate are comparable.

I would already go directly to the recipes, but we need to load a little more what protein shakes are in order to understand how and why we will make them at home. So, cocktails are:

• Pure protein shake
• Protein-carbohydrate cocktail (gainer)

The second option differs from the third in the amount of carbohydrates per serving. How and why - we will consider further.

Pure protein shake

• 1-1.5 glasses of water

Shake in a blender and drink. Everything is very simple. Fresh and sour. But "works".

This is an option for those who "dry". It brings itself to the condition, removing the last grams of excess fat with a carbohydrate-free diet. And not systematically losing weight, removing overweight. The state of ketosis is a broad topic of its own. And if you haven’t heard anything about it yet, then the following types of protein drinks are more suitable for you.

Protein shake with added carbs

The fact is that protein is better absorbed by the body if it is taken along with carbohydrates. Recall the standard "dish + garnish". It's the same here. In fact, we add a little garnish to our cottage cheese cocktail for better absorption. In most cases, we need exactly one of the variants of this cocktail.

Option 1

• 1 pack fat-free cottage cheese (200 g)
• 1 glass of fruit juice

Shake in a blender and drink. Fruit juice is just carbohydrates (fructose in this case). Hereinafter, the consistency of the drink can be adjusted with water.

Option 2

• 1 pack fat-free cottage cheese (200 g)
• 1 st. a spoonful of honey (or even sugar)
• 1 glass of water

Shake in a blender and drink. Here we have honey or sugar acting as conductors of protein - carbohydrates.

Option 3

• 1 pack fat-free cottage cheese (200 g)
• 1 banana
• 1 glass of milk

Shake in a blender and drink. Here, in addition to the banana, we increased the amount of proteins and carbohydrates with milk. The meaning, I hope, is clear. And we have already turned out this cocktail closer to the next options - gainers.

Gainer (protein-carbohydrate shake) at home

This is a drink for those who want to quickly build mass. There is no mention of any fat burning. The goal is to be bigger and stronger. Let's dry the rest. That's why we add carbohydrates to our recipes. I will give a couple of options, and then you can pervert yourself - because you will understand the general meaning.

Option 1

• 1 pack fat-free cottage cheese (200 g)
• 1 banana
• 1/2 cup fruit juice
• 1 glass of milk

As usual - beat in a blender and drink. In the next option, for a change, add complex carbohydrates.

Option 2

• 1 pack fat-free cottage cheese (200 g)
• 2 tbsp. heaping spoonfuls of oatmeal
• 2 teaspoons of fructose or sugar. Or honey.
• 1-1.5 glass of water

Beat thoroughly and at high speed to crush the flakes.

In general, I think that everything is more or less clear. The basis of a protein shake is fat-free cottage cheese. If you just mix it with water, you get a protein shake in its purest form. If we add carbohydrates (honey, sugar, fruits, juices, oatmeal), we will get more high-calorie options up to gainers.

By the way, it's delicious. Even in the first option, you can add a calorie-free sweetener. And it will be tastier than just cottage cheese. I have already touched on this topic in the article "". And with various fruits and milk, if you experiment, then you can give this to children. Tasty and healthy.