You won’t read anything if you enter the query “protein shake at home” into a search engine. I especially like recipes that begin “ One scoop of protein isolate..."! Hey! Yes, if I had protein powder, would I look for a protein shake recipe on the Internet!? Everything is written on the packaging. Therefore, here we will look at protein drink recipes WITHOUT using commercial concentrated protein.
It is often possible to find recipes based on eggs or milk. But just to bring such a cocktail closer to a store-bought one, we will have to drink 6-7 eggs or a liter of milk! In this case, the yolks need to be separated - they contain fats. I'm not even talking about the risk of salmonellosis. And milk contains more carbohydrates than proteins. But if we need carbohydrates, we would like to be able to adjust their ratio in the cocktail. Therefore, we use neither eggs, nor milk, nor other ice cream as the basis for a protein shake at home we won't take it.
We will use... meat as the basis for our drink! I was joking.
The basis of a protein shake at home is cottage cheese.
I’ll explain in a nutshell why cottage cheese. If you look at the composition of cottage cheese and the composition of store-bought protein powder, you will see a fairly clear match. A minimum of fats and carbohydrates (if the cottage cheese is low-fat or low-fat, and that’s what we need), a maximum of protein. One pack of cottage cheese (180-200 g) contains from 30 to 36 grams of protein. The same amount is found in one scoop of protein isolate.
Next. Cottage cheese is complete animal protein. That is, it contains all the essential amino acids. To say that a protein shake based on cottage cheese is “enriched with BCAA” (as they sometimes write on powders) is the same as saying that beef is fortified with meat. Proteins are a set of amino acids. Animal proteins are the most complete proteins.
You can also add that cottage cheese is still a natural product. And not the result of factory synthesis at a sports nutrition factory. Where one can only guess what they synthesize this protein from. True, cottage cheese in many cases turns out to be more expensive. But not always. And in general, the price of a serving of a natural (our) cocktail and a cocktail made from purchased isolate are comparable.
I would already move directly to the recipes, but we need to learn a little more about what protein shakes are in order to understand how and why we will make them at home. So, there are cocktails:
The second option differs from the third in the amount of carbohydrates per serving. Let's look at how and why further.
Blend in a blender and drink. It's very simple. Fresh and sour. But it “works.”
This is an option for those who are drying out. He brings himself to condition, removing the last grams of excess fat with a carbohydrate-free diet. Instead of systematically losing weight, removing extra pounds. The state of ketosis is a broad topic in its own right. And if you haven’t heard anything about it yet, then the following types of protein drinks are more suitable for you.
The fact is that protein is better absorbed by the body if taken together with carbohydrates. Let's remember the standard “dish + side dish”. It's the same here. In fact, we add a little side dish to our cottage cheese for better absorption. In most cases, we need exactly one of the variants of this cocktail.
Option 1
Blend 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
Blend in a blender and drink. Here, honey or sugar act as conductors of protein - carbohydrates.
Option 3
Blend in a blender and drink. Here, in addition to banana, we increased the amount of proteins and carbohydrates with milk. I hope the meaning is clear. And this cocktail has already turned out to be closer to the next options - gainers.
This is a drink for those who want to quickly gain weight. There is no talk of any fat burning. The goal is one - to be bigger and stronger. We'll do the rest while drying. That's why we add carbohydrates to our recipes. I’ll give you a couple of options, and then you can distort it yourself - because you’ll understand the general meaning.
Option 1
As usual, blend in a blender and drink. In the next version, we will add complex carbohydrates for variety.
Option 2
Beat thoroughly and at high speed until the flakes are crushed.
In general, I think that everything is more or less clear. Protein shake base: low-fat cottage cheese. If you simply mix it with water, you get a pure protein shake. If you add carbohydrates (honey, sugar, fruits, juices, oatmeal), you will get more high-calorie options, including gainers.
By the way, it's delicious. Even in the first option, you can add a non-calorie sweetener. And it will be tastier than just cottage cheese. I have already touched on this topic in the article ““. And if you experiment with different fruits and milk, you can also give this to your children. Tasty and healthy.
Here is a list of recipes for protein-carbohydrate cocktails and low-fat smoothies. Adding useful and delicious ingredients to protein powder will increase energy value every cocktail.
These delicious, nutritious, high-protein shakes are perfect for breakfast when you need a quick meal or want something sweet first thing in the morning. The oatmeal in many of them provides healthy, complex carbohydrates and adds great texture to the shake.
→ In recipes, one cup is 240 grams.
Replace your regular morning coffee with this healthier, protein-carbohydrate version.
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This smoothie can be made using plant-based protein and adding Greek yogurt. Suitable for vegetarians.
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Mix all ingredients and blend in a blender.
Fill your breakfast with vitamin C and the vibrant aroma of fresh oranges.
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Mix and beat in a blender.
A quick and very healthy cocktail, and you don’t need to cook the oatmeal!)
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Mix all ingredients and blend in a blender.
A healthy and tasty chocolate shake with mint flavor is perfect to start your day.
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Mix all ingredients and blend in a blender.
Include liquid nutritional minerals and flaxseed in your protein shake.
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Mix all ingredients and blend in a blender.
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Mix all ingredients and blend in a blender.
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Mix all ingredients and blend in a blender.
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Bran and oatmeal provide your body with complex carbohydrates to keep you energized to start your day.
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Mix all ingredients and blend in a blender.
Now it's time for sweet, berry protein shakes.
The strawberries and blueberries in the following smoothies offer a good dose of vitamins A, K and B. They are also high in calcium, magnesium and phosphorus.
The berries in this recipe will provide your body with fiber so you can stay full longer than just eating protein.
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Beat all ingredients in a blender.
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Mix all ingredients and blend in a blender.
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Mix all ingredients and blend in a blender.
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Whichever of these recipes you choose, you'll be able to satisfy your sweet tooth without sacrificing your figure!
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This whipped protein shake tastes like candy dissolved in a glass, minus the empty calories.
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These high protein tropical smoothie recipes will add a fruity twist to your meal plan. Experiment with whatever fruit you have on hand. If you're a mango fan or love kiwis, feel free to throw them in the blender. Mix it up and imagine that you are lying on the beach somewhere warm. Your mind and body will thank you.
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This simple shake contains protein, carbohydrates, and electrolytes, making it perfect for post-workout fueling.
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When you are trying to gain weight, eating large amounts of food to meet your calorie needs becomes quite a challenge. This is why protein shakes can be really beneficial and suitable for this. These muscle building recipes are full of calories and protein to help you gain muscle mass!
To make these shakes even more calorie-dense, try using mass gainers instead of regular whey protein. You'll get more carbs and fat (and therefore more calories). Eat more, grow better!
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Mix and beat in a blender.
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Mix and beat in a blender.
This cocktail with a large number almonds are a great way to quickly eat a lot of healthy calories.
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Mix and beat in a blender.
Egg whites make this smoothie richer in protein.
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Mix and beat in a blender.
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Mix and beat in a blender.
Any person is able to make their body beautiful, sculpted, muscles more noticeable, and reduce subcutaneous fat. To make your wishes come true, you only need two things: strength training and proper nutrition.
Any workout will force the muscles to work harder, so they receive a signal from the brain that it is time to begin the muscle building process. If you drink a protein-carbohydrate shake after a workout, you will create a favorable microclimate for muscle growth. The optimal time to take cocktails is 40 minutes before training or 30 minutes after it.
The mixture must be treated carefully, the temperature of the finished drink must be correct, and 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 the volume is no more than 300 grams. At first, it’s difficult to get used to drinking a smoothie right away, but over time, the feeling of hunger will instinctively come after training.
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 shake, then make it fat-containing. To do this, add 1 teaspoon of linseed oil.
All prepared cocktails are consumed warm, since cold foods are not easily digestible. The thickness of the drink is the consistency of sour cream. One dose will require no more than 100 g of protein, 15 g of carbohydrates, and no more than one teaspoon of fat, but this is not a necessary component.
This cocktail is well suited during the drying period, which for some reason occurred in the summer. Dissolve 12 sweetener tablets in hot water, add the curd mixture and add skim milk. Place in the freezer for 2-3 hours, then enjoy the cocktail as ice cream. You shouldn’t keep it in the freezer for longer, otherwise eating it will be problematic.
To prepare cocktails use:
Proteins in the form of cottage cheese, milk powder, eggs.
Fast carbohydrates: bananas, berries, jam or honey.
Milk, yogurt or sour juice is used as a base.
Take one ingredient from each category and mix them with a mixer. There are also 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 white of one boiled egg, add 40 g of berries and a tablespoon of honey or sugar.
It is better to consume the cocktail immediately after preparation, but if there is any excess left, it should be poured into a tightly sealed container and stored in the refrigerator. Be sure to shake well before use as some ingredients will separate over time.
If you want to lose weight, carbohydrate shakes are one of the best methods for quickly, low-calorie hunger satisfaction. You can choose the ingredients according to your taste to prepare 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 get the maximum benefit from the shake, you should drink it in the morning as breakfast. Breakfast is the most important meal of the day. A good breakfast kickstarts your metabolism and helps your body burn more calories throughout the day. Many people make the mistake of eating breakfast with foods high in simple (fast) carbohydrates. This leads to feelings of hunger and snacking early in 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-term carbohydrates form the basis proper breakfast. Fiber, increasing in size when it enters the stomach, promotes a prolonged feeling of fullness and limits the consumption of excess calories. Long-lasting 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 cocktail and thereby provide the body with enough energy due to fewer calories.
The first rule of making a carbohydrate shake is that it must be thick. If you want to lose weight, 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 way and you will resort to unhealthy quick snacks.
Cocktails with a thicker consistency satisfy hunger much better than liquid cocktails with the same number of calories.
The scientists who conducted this study found that the participants in the experiment who drank cocktails with a thicker consistency remained full twice as long as those who drank thinner ones, although they had exactly the same weight.
Main ingredients:
Try not to overuse sweeteners; if possible, use only fruit, 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 calorie content with the help of spices and herbs.
It may be helpful to add natural ingredients that stimulate weight loss, such as green tea, cinnamon and ginger.
Easy-to-prepare drinks will help you not only lose weight, but also feel a surge of strength and energy for a long time. These cocktails are perfect for breakfast, lunch or a snack.
Ingredients:
Nutritional value shake: 316 calories, 21 g protein, 52 g carbohydrates, 6 g fat (0.9 g saturated), 9 g fiber, 115 mg. sodium
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Mix kefir, oatmeal and banana in a blender until smooth, pour into a tall glass, sprinkle with cinnamon. Nutritional value: 16 g protein, 70 g carbohydrates, 6 g fat.
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Place all ingredients in a blender and blend until smooth. Nutritional Information: 298 calories, 5 g protein, 55 g carbohydrates, 5 g fiber, 9 g fat, 1.5 g saturated fat, 54 mg. sodium
First, you need to decide what exactly you want to achieve. If it is important for you to lose a pair as soon as possible extra pounds, arrange fasting days and a minimum of calories, drink several cocktails throughout the day and avoid acute 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 of fresh vegetables. Finally, if you just want to maintain a healthy, balanced diet, drink the shake 30 minutes before meals and in between as a healthy snack.
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The recipe is simple. The cocktail is prepared according to the following scheme: liquid part, carbohydrate part, flavorings. The thickness of the cocktail can be changed depending on preference, but the optimal taste is obtained with a ratio of 1.5:1. The liquid can be any: water, juice, skim milk or kefir. The following are ideal carbohydrate supplements: bananas, chopped dried fruits, sweet fruits, berries, oatmeal. Flavoring additives can be: vanilla, cinnamon, cocoa or grated chocolate (about 2 teaspoons per glass), honey or natural fruit syrup (1 tablespoon per glass), chopped nuts. The ingredients need to be mixed in a blender, poured into glasses and consumed immediately.Kefir-cinnamon
Low-fat kefir (1.5 cups);
- medium-sized banana (1 pc.);
- oatmeal (2 tsp);
- cinnamon optional.
Milk-berry
Skim milk (1.5 cups);
- wild berries (1 cup);
- natural honey (1-2 tbsp).
"Fitness"
Drinking water (0.5 cup);
- natural orange juice (1 glass);
- crushed dried fruits (2 tbsp);
- small banana (1 pc.);
- chopped nuts (1-2 tsp);
- a spoonful of honey or fruit syrup.
Banana chocolate. This cocktail can be drunk both cold and warm:
Skim milk (warmed to the desired temperature) (1.5 cups);
- large banana (1 pc.);
- cocoa powder (no added sugar) (1 tsp);
- grated chocolate (2 tsp).
You can use your imagination by combining ingredients and changing proportions. In any case, you will get a tasty and healthy drink.
Carbohydrate cocktails made from natural ingredients contain many useful components: easily digestible carbohydrates, vitamins, minerals, antioxidants. For example, bananas and cocoa are rich in magnesium, which means that such a cocktail will bring tangible benefits to the nervous system and have a positive effect on brain function. Dried fruits and nuts contain a lot of potassium, which your heart needs. Kefir and milk are a source of calcium, and fresh berries, especially blueberries, are a storehouse of antioxidants and vitamins. Carbohydrate cocktails are useful for people of all ages, including children.
When deciding to prepare a carbohydrate shake at home, it is worth remembering that the drink will bring maximum benefits if consumed immediately after preparation. It is not advisable to store the finished cocktail.
Many people love cocktails, but these drinks are often very high in calories and can cause weight gain. There is a better solution in the form of lower-calorie cocktails. Read on and find out how to continue enjoying your favorite drinks and not gain weight (or at least reduce the damage to your figure).
1. You need to find out which drinks contain a lot of calories/fat/sugar, and which ones contain less of them. Tropical, iced or those containing , are mainly characterized by their high sugar and calorie content. Therefore, no matter how much you love rum and cola, cola or pina colada, we cross them off the list.
2. Transparent ones are always better than opaque ones. For example, a glass equals 170 calories. A glass of classic - 125 calories, or even less if it is a lighter version of vodka. It's important to make every little detail count when dealing with spirits.
3. Look for cocktail options that use diet soft drinks instead of juice, or diet cola instead of regular cola. Rum and Diet Coke classic recipe contains about 100 calories. A rum and classic cola contains approximately 200 calories. This is much worse, because rum and regular cola also contain more sugar and carbohydrates.
4. Some of the best low-calorie cocktails are very famous, for example, Mojito, Cosmopolitan (if you use a non-alcoholic ingredient without sugar instead of juice), etc. Give preference to such drinks.
5. Remember that the danger of cocktails for your figure can have various reasons. Juice also contains calories and almost always sugar. Same thing with soda. In addition to the calories themselves, there are carbohydrates and sugar, which also lead to obesity. Try to avoid cocktails that contain these ingredients.
6. Drink a glass of water every time after one or two cocktails. This way, your kidneys and liver will function well, and your body will be better able to eliminate fats, excess glucose and calories. In addition, thanks to water, you will be more sober, you will not feel hungry, and your metabolism will work like clockwork.
7. That's all the secrets. By choosing your cocktails carefully and drinking plenty of water, you can reduce negative weight gain due to alcohol consumption. And if you are an active person who knows when to drink in moderation, these tips may be enough to stop gaining weight altogether. So have fun, drink wisely and drink in moderation.
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Not only women, but also men dream of an ideal figure. To build muscle mass, they spend hours and hours in the gym. In fact, the process of building muscles can be significantly accelerated, because ordinary homemade cocktails made with your own hands can come to the rescue.
Professional athletes definitely add muscle growth cocktails to their daily diet. Fitness and bodybuilding enthusiasts will also find them useful to increase body contour.
Such cocktails cannot be replaced with regular dishes, since special ingredients are added to the drinks, which are perfectly absorbed in the body. Cocktails feed muscle building material and also relieve hunger. They do not turn into fat and enrich the body with amino acids.
Take a 200 gram glass, break 1 egg into it, add 1 tablespoon of grated walnut and 1 tablespoon of honey. Fill the remaining space of the glass with kefir. Mix all ingredients with a mixer. Take the drink 10-15 minutes before the start of your workout.
Mix 100 grams of finely grated potatoes, 50 grams processed cheese, 50 grams of mayonnaise, 100 grams of finely grated dried mushrooms and 1 raw egg. Drink the shake 30-45 minutes before your workout. Before this, do not eat for 5 hours.
Grind in blender 1 boiled egg, 25 grams of milk powder, 1 tablespoon of sour cream, sunflower oil and lemon juice. The consistency of the cocktail will be similar to thick sour cream.
Mix 1 banana, 2 tablespoons of oatmeal, 250 milliliters of milk, 150 grams of yogurt and 100 grams of ice cream in a blender. You should take the cocktail before training.
Cocktail "Giant"
You will need: 330 grams of skim milk, 1 large banana, 1 cup of low-fat ice cream, 1 tablespoon of honey, 2 tablespoons of nut butter and 3 tablespoons of whey protein powder.
Mix ice cream and milk with a mixer. On low speed, add banana, nut butter, egg white and honey. The cocktail has a balanced combination of proteins, fats and carbohydrates, it helps accelerate the growth of muscle mass.
Cocktail "Carbohydrate"
You will need: 100 milliliters of water, 300 grams of low-fat cottage cheese, 1 package of vanillin, 2 tablespoons of kefir (yogurt), 1 tablespoon of sugar and 1.5 tablespoons of cocoa powder.
Prepare a drink on the stove using water, cocoa and sugar. Once it has simmered for 1 minute, remove it from the heat. The mixture will resemble hot chocolate. Add the remaining ingredients to the drink and mix in a blender. Can be consumed after cooling.
These cocktails can replace the main meal.
Along with those who want to lose a couple of kilograms of weight, there are also those who, on the contrary, want to gain them. These are athletes, pregnant women, busy people, etc. Special cocktails have been invented for them, which you can prepare at home.
To prepare cocktails for weight gain, you need to take several ingredients:
120 g sour cream;
- 60 g sunflower oil;
- juice from half a lemon;
- 100 ml orange juice;
- 25 g of fruit confiture;
- egg yolk.
Using a mixer, beat sour cream, egg yolk, orange juice and sunflower oil, add lemon juice and jam. Mix thoroughly. Consume about an hour before training. Number of calories – 900 kcal.
This weight gain cocktail is very simple to implement. You need to whip 150 g of cream with a teaspoon of coffee and 50 g of ice cream. Pour into a glass and garnish on top chocolate chips and nuts crushed in a coffee grinder.
Another very easy recipe. To prepare it, you need to grind 50 g of cottage cheese into a paste along with 250 ml of milk. Beat one raw yolk with a mixer with 2 tablespoons of any fruit liquid jam or syrup. Pour milk mixed with cottage cheese into this mixture.
Mix 250 ml of cream with a teaspoon of coffee, raw yolk, a tablespoon of honey and the same amount of sugar. Beat everything well.
Any homemade milkshakes are very useful for weight gain. In this case, to prepare the drink you need to collect the following products on one table:
600 ml milk;
- 300 g bananas;
- 50 g nuts;
- 2-3 tbsp. honey;
- 180 g of cottage cheese.
Mix all ingredients together, beat lightly. After which banana smoothie can be considered ready. You need to drink it throughout the day, before and after meals.
Typically, such high-calorie cocktails for weight gain are purchased in the store. Although it is very easy to prepare at home. Protein for making the drink can be purchased at any sports store.
You will need: 50 g of protein, 0.5 liters of milk, 50-100 g of cottage cheese, an egg, any fruit syrup.
Place all the ingredients one by one in a deep cup, mix together, and beat with a mixer. If desired, you can also put 1 tbsp in it. flax or coconut oil, and replace the fruit syrup with some frozen fruit. It is recommended to consume half an hour before sports.
It is important to remember that a weight gain shake can contain any dairy products, dried apricots, bananas, nuts, chocolate, eggs, and protein. Therefore, you can diversify the drink, giving it a new aroma and taste.
