Making a protein shake for muscle growth at home can be done in minutes. The main thing is to know some of the nuances that we will tell you about today.
Recipe content:
- Protein shake product composition
- How and when to take a protein shake
- Ingredients
- Step by step cooking
- Video recipe
Protein (protein) shake - maintains a high level of proteins in the body, which is necessary for muscle growth and weight gain. An increased consumption of a cocktail is required before physical activity or during workouts in the gym.
Protein nutrition can be purchased at specialty sports nutrition stores. Such cocktails contain a large amount of protein, multivitamins, etc. However, it is quite expensive and not everyone can afford it. In addition, there may be counterfeit sports nutrition products that contain steroids and amphetamines that are harmful to the body. Therefore, we learn to prepare protein meals on our own.
Protein shake product composition
The components are selected as follows. Proteins 15-25 g, some vitamins and carbohydrates, and there should be enough liquid so that the consistency of the drink is approximately like sour cream.
- Base - milk, kefir, sour juice (200 ml).
- Proteins - milk powder, cottage cheese, egg (up to 100 g).
- Carbohydrates - honey, jam, sugar (15 g).
- Vitamins - banana, berries, fruits.
- Fats (optional) - vegetable oil (1 tablespoon).
How and when to take a protein shake
The best time to eat a protein meal is 45 minutes before and half an hour after your workout. A protein shake must be absorbed before physical activity, so you need to carefully choose the volume of the mixture and the amount of ingredients so that they have time to be absorbed. Basically, the volume of the cocktail is no more than 300 g, with a temperature close to 37 degrees.
The healthiest shake to drink is 30 minutes after your workout. At this time, the body especially needs proteins and carbohydrates, which have the greatest anabolic effect.
- Calorie content per 100 g - 70 kcal.
- Servings - 3
- Cooking time - 5 minutes
Ingredients:
- Kefir - 500 ml
- Banana - 1 pc.
- Honey - 1 tablespoon
Making a protein shake
1. Pour kefir into a blender, which can be either stationary or manual. The most convenient, of course, is stationary.
2. Wash the banana, dry it, peel it and cut it into slices to make it easier for the blender to chop. Although, if you are sure of the power of your device, then you can not cut the banana.
3. Dip the banana into the bowl of the blender to the kefir.
4. Add honey. Place the blender bowl on the power supply or grab a hand blender and whisk the shake for about 2-3 minutes. The banana should be completely chopped, and the kefir should be whipped and a small foam should form on the surface. When this happens, you can start tasting the cocktail.
See also the video recipe on how to make a 60s protein shake (Arnold-2 diet).
