How to make a protein shake at home?
Failure to follow strict rules in a sport such as bodybuilding can result in a lack of desired results. It is important to follow not only the training regimen, but also a special diet. It is thanks to a diet high in protein that an athlete can quickly gain the necessary muscle mass. In this article, we will talk about how to make a protein shake at home. And for those who have forgotten a bit, we will remind you of how good such a drink is.
A protein shake will give the athlete's body proteins and carbohydrates, without which workouts lose their meaning.
During training, it speeds up the metabolism, stimulating the muscle mass to grow rapidly.
Protein shakes are great at suppressing hunger. For those who are forced to sit on a strict diet in order to lose extra pounds - it is simply irreplaceable.
A protein shake is digested much faster than any other food.
To prepare this ********, you can use mixtures that are sold in specialized stores. If you do not trust the quality of the products sold or do not have the necessary funds, you can prepare the drink yourself.
So, here are some recipes for making a protein shake.
Protein shake with apple and banana
1 banana and 1 sweet apple
300 ml of milk (fat content - 1.5%)
200 gr. cottage cheese (fat content - 1.5%)
Mix milk and cottage cheese, you can use a mixer. As a result, you should get a homogeneous mass. Then you need to peel the apple and banana, remove the bones from the apple. The banana can be simply smashed and added to the milk mass, then beat well in a blender. The apple must be mashed and added to the total mass.
Protein shake with bananas and egg white
0.5 l milk (skimmed or 1.5% fat)
3 bananas and 1 spoonful of sugar
2 egg whites
Use a blender to puree the bananas. Add milk, sugar and egg whites to the resulting mass. Then everything is thoroughly mixed. The drink is ready!
Protein shake with nuts and honey
3 eggs.
250-300 ml milk (1.5% fat)
5 walnuts.
1 tablespoon honey
Beat the eggs and honey until you get an almost homogeneous mass. Nuts must be peeled and chopped. Then add to the resulting mass. Whisk everything well again. Now add milk to the mixture, gradually, whisking the mass as the milk is added. The ******** is ready!
Protein shake with fresh strawberries
100 g fat-free cottage cheese
300 ml milk (skimmed)
1 egg
1 tablespoon honey
200 gr. fresh strawberries
Eggs and cottage cheese are mixed until smooth. Then you need to wash the strawberries, mash them and add. We also put a tablespoon of honey there. Next, gradually add m
milk, whipping the mixture with a mixer. Fresh strawberries are not available all year long, so you can easily replace them with a couple of spoons of your favorite jam.
It is not at all necessary to adhere to a strict recipe. The main thing is to respect the proportions. Protein shakes use fat-free or low-fat products. Sources of carbohydrates are fruits, honey, sugar, and nuts. Therefore, you can create recipes yourself by following these basic rules.
There are certain rules for the use of protein shakes, I recommend that you follow them so as not to harm your body.
You cannot replace your breakfast, lunch or dinner with such a drink. Abuse of this rule can lead to liver problems. If your metabolism is impaired, too much protein can also be hazardous to your health.
Protein shakes are taken no earlier than half an hour before the start and half an hour after training.
Do not drink the drink in one gulp. Drink gradually, in small sips, enjoying the taste.