Protein shakes. How to prepare a protein shake
Not long ago, the public learned of beverages such as protein shakes. Previously available only to the elite (visitors gyms and professional athletes), today they are considered as the best assistants in building muscle mass, and weight loss issues.
And rightly so. In this article we will talk about the benefits of protein drinks, as well as how to prepare a protein shake yourself.
Oh, how wonderful discoveries ..
So you start going to the gym, in close contact with coaches and other amateur sports lifestyle, and soon realize that without additional mixtures of vitamins and supplements a beautiful body just did not create. Protein shakes, amino acids, BCAAs - is not an empty phrase for those who are passionate about sports. But really need these drinks and nutritional supplements, or a huge business? In fact, there is no pressing need, simply because of the cocktails you can make the body more beautiful in a quick time and cost for cooking.
The need for protein
How much protein the body needs? Is it true that protein shakes for muscle so useful? According to fitness instruction person for its development, the existence, the normal renewal and cell division takes about 1, 5-2 grams of protein per 1 kg of weight. That is, if you weigh 60 kg, then to feel healthy and be in great shape, you need every day to eat at least 90 grams of protein. Do not confuse nutrient weight with the weight of the product! Thus, for example, 100 grams of curd contained only 16 g protein, 100 g of chicken - 23 g of protein in an egg - 12 In the day (given three meals) is realistic to eat 90 grams of protein with food without any cocktails or special additives.
The need for protein for athletes
The situation is different with the power of athletes. During exercise the muscles under the influence of load break and then restored and due to this increase in volume. To construct muscle athlete needs protein to a much greater extent than the average person - about 2-2, 5 g per 1 kg of weight.
Stokilogrammovye man should eat in a day, about 200 g of protein, which is more than 2 kg of food. Here come to the aid and protein shakes. Due to the drink you can eat as much as you want, and the missing protein derived from cocktails.
How much protein shakes?
Reviews of such a facility to build muscle and maintain the beauty of the body, like a protein shake, speak in favor of their use. But how much does it cost?
Of course, any gym "makes money", not only on the exploitation of customer equipment, but also on the desire of the client's "fashion" of Apollo himself. Naturally, every room has a special sports bar, where you can be treated with a protein shake or gainer, profit special energy bars. If your goal - to save money, it is easier to make a protein shake at home just 20-30 rubles. Protein shakes in the sports bar can cost 60-200 rubles.
If you buy a protein on their own
The price of a protein depends not on technology, but on the manufacturer. Proven global brands produce products at a little-known technology to domestic firms, but the price is wound several times. One can argue about the quality and benefits of various protein shakes, but it is best to read the composition on the package.
For example, 1 kg of whey protein from an unknown domestic manufacturer will cost you 600-900 rubles, while the well-known brands offer you the same product at a price of 2,000 rubles per 1 kg. And it is not surprising, because you pay for the advertising of the brand and a piece of the glory of the famous name.
Unfortunately, to ask for advice from the coaches in the room will not work - almost all "push" on the sale of certain sports nutrition, because this is another source of income to the gym. Once you start practicing, you immediately "will register" a lot of supplements, and if you ask, is it possible to purchase the same goods cheaper, politely explain that it is impossible.
There is a logical question: is it possible to make a protein shake at home? Agree, do not always have the money for expensive sports clothes, visit a good gym, and even on the additives to create a beautiful figure. Therefore, we consider some simple recipes protein cocktails.
What should be in the recipe?
So, before you go to the kitchen, you need to decide what kind of drink you prepare - to build muscle or protein shakes for weight loss. Since they are different in their effect on the body shakes, various ingredients needed - to increase muscle volume will need to be added to the protein carbohydrates.
So the first common component - a liquid foundation. You can take water, milk or juice (if it is a gainer). This same ingredient is required if you make a cocktail with protein powder.
The second component - proteins. Use egg whites, cottage cheese, milk, and whey.
Carbohydrates (fruit, honey, bananas) must be added to protein shakes, if your goal - to build muscle mass. If you intend to cook a homemade protein shakes to get rid of unwanted body fat, or drying, do without this component. In addition, you will definitely need a blender. The fact that the cocktail (especially if you cook it from a powder) should be a good stir until smooth. This task is best to consult an immersion blender or mixer.
Recipes protein cocktail
To build muscle, you need to the protein products (cottage cheese, egg, milk) add simple carbohydrates for quick assimilation of protein. It can be condensed milk, honey, jam or sugar. Take note of this recipe:
- Milk (average fat content, e.g., 2, 3 or 5%, 2 %%) - 1 cup.
- Cottage cheese (average fat content of up to 9%) - 100 g
- boiled egg whites 2 pieces.
- honey - 2 tablespoons of
Soak all ingredients in a blender and grind until smooth.
Recipe protein shake with chocolate
This drink uplifting their pleasant aroma and taste. To consume is recommended for an hour and a half before a workout.
- Milk - 250 g (fat content of no more than 2, 5%).
- Curd (fat content of up to 5%) - amount of at discretion.
- Black Chocolate - 40 g
- Banana - 1 piece.
Chocolate need to grate, mix all ingredients blender.
If you want to cook cocktail for weight loss, you need to cut the recipe in the amount of fats and carbohydrates. You need to get the most protein with a minimum of other nutrients.
- Milk (non-fat, no more than 1%) - 150 ml.
- Cottage cheese (low-fat, 0%) of -150
- Banana - 1/2 pcs.
This cocktail is pleasant to the taste, you can use it instead of dinner for a half hour before training and 20-30 minutes after training. Due to the low content of carbohydrates banana cocktail not harm active process of fat burning.
A few tips when preparing your own cocktail
- If your body absorbs bad milk, you can substitute it with water, serum or juice (if you want to build muscle mass).
- If you are faced with a choice (sugar, banana and honey), then give preference to fruit.
- An egg can be added to the cocktail completely - with the yolk. Many athletes prefer to only protein.
- You can add them to the cocktail a teaspoon of flaxseed oil - This component will provide you with essential fatty acid intake, contributing to both weight loss and muscle gain. Another "secret ingredient" cocktails - a handful of nuts. Use wood, walnut or almond, just be sure to thoroughly crush it.
- protein shake is better and faster to digest, if you eat it warm, so you can him a little heated.
- If you are cooking a cocktail for weight loss, then add a couple of sweetener tablets to improve the taste.
Are protein shakes for weight loss Helps
Not so long ago, nutritionists have proven that protein shakes can be a tool in the fight against excess weight.
It really is. Firstly, all well-known fact that the most effective diet is protein way of eating, that is, if you give preference to protein to fat and carbohydrates, you are guaranteed get rid of fat without the huge loss of muscle mass.
Agree, not everyone has the opportunity during the day to eat protein in sufficient quantity: busy schedule, employment, the lack of healthy options in canteens and catering departments, etc. In this case, you can take a drink from the protein, which can bring to the.. I work as a finished product.
"Fashion" drink "Lose Weight in a Week"
Recently appeared in pharmacies protein shake "Lose Weight in a week," advertised postroynevshey leading the show "Dom-2" Ksenia Borodina. Should I buy it? Let's look at the composition: whole milk powder, whey protein, inulin, insoluble dietary fiber, phosphate, fructose. Price cocktail servings 50-60 rubles.
The advantages of such a mixture is that additives in the form of fiber or inulin help to reduce appetite. In addition, there is a mixture of glucose, but because you can eat drink, even if you have diabetes.
drink cons that the manufacturer has added a part fructose. If you sit on a carbohydrate-free diet, then this cocktail is not suitable. In addition, the miracle means "Lose Weight in a week," only 10 grams of protein. For comparison, we give an example: the same 10 g of protein contained in the cheese, or 70 g in one egg. Egg costs 4 rubles, while the portion of the drink "Lose Weight in a week," not less than 50 rubles.
As seen from the composition, the protein cocktail "Weight Loss per week" is a conventional protein mixture that can be used in diets. However, if your goal - to save, then replace it with a normal meal (one egg is enough), protein powder or protein cocktail home.
Can drinking protein shakes harm?
Naturally, the benefit determines the correct dose. Any medicine becomes poison, if you overdo it. Protein is not an exception. As we have said, is the average rate - about 2 grams of protein per 1 kg of weight. The protein is digested slower than carbohydrates, but because after a portion of cottage cheese or an omelet you will feel satiety at least 3-4 hours. Nature has laid the mechanism of protection from overeating - satiety. Quite different is the case with the powdered protein shakes. You can cook in a small glass of a mixture consisting of 25 g of protein, add a small bananchiki or juice and get a tasty cocktail. Of course, that such a cocktail without noticing it, you can drink a lot more than to absorb the same protein with a meal. Excess protein is good will not bring, but a blow to the liver and kidneys, when there will be excreted from the body. Therefore, if you are using a powdered protein clearly Measure the scoop of his number (such spoon is usually always there in the box with the powder).