is engaged in a gym?If you want to increase muscle mass or lose weight, give a relief of muscle or create yourself look like Arnold Schwarzenegger?Then it is necessary to diversify the daily menu, a protein shake.The basis for it is a protein - an essential trace mineral for building and maintaining muscle mass.What to choose - ready mixes well-known manufacturers or make a protein shake at home alone?Let's try to understand the variety of proposals and options.
Benefits protein cocktails
Protein shakes conceived as a nutritional supplement for athletes, weightlifters with high loads.Gradually the power of professionals they have become a daily source of energy for those who want to give the body a nice view.What is the use of protein shakes?
daily protein requirement of the athlete is up to 5 grams per kg of body weight.Dairy products, eggs, fruits are good as main meals and before and after athletic loads requires a special diet.Protein cocktail made at home, replace snacks and fill
main component powder mixtures - protein.Different types of loads require different types of protein shakes.From a process for preparing beverages are divided into:
- Serum.Made of whey.Quickly absorbed.These cocktails are recommended to eat small meals after training every 1.5-2 hours.
- Dairy.More than 2/3 of casein - slowly soluble protein.
- Egg.The high production costs limit the range of cocktails consumers.
- Soy.Low price for cocktails with the foundation creates demand.Recommended for athletes who can not tolerate animal protein;vegetarians.
- Casein.Useful as a cocktail before going to bed.
Useful properties of ordinary protein shakes and drinks with energy components (gainers) are extensive:
- saving time and effort.Cocktail making faster than prepared, for example, baked meat with vegetables.
- Taking care of the digestive tract and the body as a whole.To obtain the necessary amounts of protein have to consume a huge amount of products.The amount of muscle mass will grow slowly and stretch the stomach quickly.
- Energy (cocktails, Creatine) nutritious quickly restore power after training.Palatable.
- The ability to balance the need for protein by drinking a cocktail.
- financial savings.A healthy diet, in particular, household products, costs money.Cocktails will come to the rescue, maintaining a high level of protein for a long time.
- relatively simple components dosage cocktails will help keep track of the amount of consumable materials and amino acids.
Recipes protein cocktails at home (photo)
cheer up the body, to energize the muscle protein to help Creatine."Training" cocktails prepared for 40-45 minutes before active sports.It contains proteins (60%), and some useful carbohydrates fats.use time - half an hour before and after exercise.All components must be at body temperature (37⁰) to increase the body's calorie burning costs.Portions of 250 ml were calculated on the final product.Should drink small sips slowly.Cook according to the recipes with photos, below, have fun, and most importantly - the desired result!
protein shake for muscle growth for men
To prepare the classic protein drink that stimulates muscle growth, take the following ingredients:
- Cottage cheese 0% fat - 100g Homemade tasty but very calorie and fat.
- skimmed milk - 100 g There is intolerance of the product - soy substitute.
- Quail eggs - 3 pieces.(To prevent salmonellosis).No quail - Boil 2 chicken eggs.For cocktails only need protein.
- Fruit syrup, jam, marmalade - 3 tbsp.spoon.Choose any of the sweet component.
- Dry milk formula (for children) or protein shake powder - 2 tbsp.spoon.
Cook in that order.
- Mix cottage cheese with eggs, mash until smooth.
- Add the dry mixture.Mix thoroughly.
- Connect sugary carbohydrates.
- Pour milk.Turn on the shaker ( "Turbo" mode) and whisk all the ingredients.
to set weight with banana, oatmeal and milk
Bananas contain vegetable protein, oatmeal and replenish the stock of useful carbohydrates.Drink effectively acts the morning and before training.Components will be needed:
- Banana - 1 pc.
- milk (1% fat) or soybean - 100 ml.
- protein in powder (dairy / sport) - 1 tbsp
- Ice Cream - 50 g If desired, replace the yogurt, cottage cheese.
- Oat Flakes - 50 g
- Refined oil - 1 tbsp
- Honey -. 1 tsp.
before cooking using the blender to grind oatmeal turbo mode to a powder.Pour into a shaker, add ice cream and vegetable oil.Stir.Send to a glass mixture, banana and honey.Stir again.Pour in the milk, beat until foaming.Your drink is ready!
to weight gain without cheese
Recipe protein drinks without cheese is simple, does not take much time.For a morning reception will be great fruit gainer.Pick up the ingredients and mix until puree state:
- 100 ml freshly squeezed orange juice;
- 150ml natural yoghurt;
- vanilla - on the tip of a spoon;
- whey / milk mixture;
- honey - 1 tablespoon.
Sweet Dream, conducted with the use of (increase in weight due to muscle growth), will provide a chocolate-vanilla drink with casein.This cocktail is slowly digestible, supports the protein level in a high state almost until morning.You will need:
- milk - 200 g;
- milk powder - 1 tbsp.a spoon;
- cocoa powder - 2 tbsp.spoons;
- casein mixture - 1 tbsp .;
- milk chocolate - 50 g or chocolate bar.
Beat all ingredients with a mixer.Sprinkle with grated chocolate.Drink in small sips rather bedtime.
How to make delicious protein drink for weight loss?
Argued that protein shake contributes to weight gain.This is not true.The protein products set in conjunction with the fruit weight will decrease.Exercise should not be heavy, regular.Snacks replace a portion of a protein drink, a maximum of two per day.Will be needed:
- Serum / yogurt - 200 ml;
- honey - 1 tbsp .;
- kiwi - 2 pcs.(For a change replace the raspberries, cranberries, blackberries);
- protein / infant formula - 1 tbsp
Serve in 250-500 g will be useful to the body in the morning half an hour before your workout.Enjoy the taste and lose weight!
Harm protein cocktails
Protein shakes are contraindicated:
- pregnant women;
- people with kidney disease;
- in the presence of kidney stones, gall bladder;
- athletes with gastrointestinal problems.
- Clinical studies have shown that the composition of protein drinks can not be called organic, natural.The use of these drinks is addictive, fast results encourages an increase in consumed servings.The result will be a problem with the heart muscle, there is a danger of stone formation.
- addictive process digestible proteins of the organism causes a long-term restructuring of the organism after giving up drinking.As a minimum, the disorder in bowel habits, and some loss of muscle mass, relief forms are guaranteed.
- considerable outlay of money.Good products are expensive.The well-known manufacturers, the more expensive its production.Cheap analogs have many side effects.
- Bust with the number of servings of the drink, especially gainers, leads to obesity.
- athletes, seriously fascinated by volumes of triceps, biceps, lose touch with reality and proceeds to use steroids and anabolic drugs.Doing this is absolutely not!