The cost of professional sports food is not always acceptable for the beginning athletes therefore it is no wonder that recipes for protein cocktails the hands disperse with a bang. Whether really house structures will be able to meet expectations and from what they can be prepared — we will tell about it in this article.
Advantages and shortcomings of natural cocktail
At first sight can seem that natural proteinaceous cocktails, the prepared houses, have to be much better than purchased ready structures, but in practice it is very difficult to achieve an optimum combination of various components of one mix. Therefore it is no wonder that such products have both advantages, and shortcomings.
Enters into the first group:
- possibility of the independent choice of ingredients according to personal flavoring preferences and aimed (for example, protein from home-made cottage cheese will be ideal for the prolonged assimilation, and egg whites will help to prevent catabolic processes after the occupation);
- confidence in naturalness of all ingredients and lack of dyes;
- possibility of use of digestible cocktail instead of firm food, without loading digestive system (you choose desirable contents of the day having a snack and you do not spend excess time for its preparation);
- availability of home-made purchased cocktails, even when using rather expensive components, their price will be all the same lower than qualitative purchased;
- simplicity of preparation (everything that is necessary — the kitchen blender or a shaker, and all the rest already trifles).
Whether you know? In translation from Greek protein means first or most important, and in fact is a protein which in our body there is a lot of (18–20%).
As for shortcomings of sports food of a such type, carry to them:
- possibility of the wrong ratio of various ingredients that eventually will not allow to receive desirable result;
- time expenditure on mix preparation (the ready-made product is ready practically at once to the use);
- limitation of the choice of components in the concrete region of residence (exotic components are available not to each athlete);
- need of use of the additional equipment for preparation of cocktails (it is possible to call this shortcoming conditional as practically all modern hostesses in kitchen have at least a blender).
What it is possible to make protein cocktail of
The main part practically of any home-made cocktail is a milk and dairy products, but it is obligatory with low indicators of fat content for those who want to lose weight. Besides, it is possible to receive protein from eggs and to promote growth of body weight, it is useful to add to them usual oat flakes. Of course, it is not all possible ingredients, and depending on your ultimate goal other house products also will be suitable for preparation.
For a set of muscle bulk
There are many the most various recipes which will help men to bring the body into a form and to pump up muscles. In combination with regular trainings, home-made protein cocktails will make a body more relief and attractive, and the following ingredients will help with it:
- fat milk and cottage cheese;
- cocoa;
- soy milk;
- Greek nuts;
- strawberry;
- bananas;
- oat flakes;
- peanut;
- vanillin (in bags);
- ice cream.
It is important! To make the prepared mix of more sweet, it is possible to use sugar substitute — a stevia or aspartame.
Different recipes provide a different ratio of ingredients in one drink, but anyway all components have to differ in high nutritiousness and deliver in an organism not only protein, but also complex carbohydrates.
Video: protein cocktail the hands
For weight loss
If your purpose — weight loss, avoid products with high nutritional value. Bananas and fat cottage cheese in this case will not approach, but milk and dairy products all the same have the right to take the place in home-made protein cocktail. The approximate list of ingredients for preparation of drink looks so:
- low-fat milk, yogurt and kefir;
- kiwi;
- honey;
- egg whites;
- low-calorie jam;
- seasonal berries (for example, raspberry or currant);
- citrus (oranges or juice of a lemon).
- in certain cases linen seeds, porridge, cinnamon and any available fruit capable to improve taste of the made cocktail can be used.
Video: how to make protein cocktail for weight loss
When and how to accept
Even if for preparation of cocktail the most low-calorie are used (or, on the contrary, very high-calorie products), it is not impossible to take ready drink uncontrolledly, otherwise you will be able to achieve goals. Optimum time of the use for a set of muscle bulk — for half an hour to and in half an hour after the training in the gym, and drinks are always carried out slowly.
Important! Choosing the best time for consumption of home-made protein cocktail, surely it should be taken into account also some features of the vital rhythm: time of awakening and withdrawal for sleeping, number of meals, tendency to increase in body weight.
For persons interested to lose weight the prepared protein mix will become an excellent alternative to a habitual breakfast, the main thing — for day to eat food in the small portions (it is desirable that the main diet contained a large amount of complex carbohydrates and proteins). It is equally important as for those who want to lose weight, and for those who need to gain muscle bulk therefore in both cases it is worth adhering to some recommendations:
- In the morning (right after a dream) you should not overload digestive system therefore also the amount of the used cocktail has to be small (to a human body enough 20–25 g of protein).
- In breaks between the main meals growth of muscles requires already 30–35 g of this substance that will only increase exchange processes.
- After the training will help to stop catabolism and to intensify recovery processes 30 g of quickly usvoyaemy protein, so, its such quantity has to be present at one portion of drink.
- Before withdrawal for sleeping musclemen are recommended to accept 50 g of slowly usvoyaemy protein (for protection of muscles against catabolic processes), and persons interested to lose weight can make cocktail on the basis of skim cheese. In both cases such food will become excellent replacement to a habitual dinner.
Whether you know? One gram of ready mix for sports food equals 150–180 g of usual food. Thanks to such ratio quite really to avoid overeating, having sated the organism with all components, necessary for it.
How to prepare in house conditions: recipes
As we already spoke, it is not enough know about the products which are most exercising for cocktail, it is important to combine judgment them among themselves, selecting the correct proportions. Therefore we suggest to consider several recipes which will help to cook various drinks for a rating of muscles of men or weight loss of girls. Persons interested to put on muscular weight should consider such options:
- Recipe 1. 300 g of home-made cottage cheese need to be mixed from 200 ml of skim milk, 1 tablespoon of powder of cocoa and 100–200 ml of water. For full compound of ingredients it is possible to use the mixer, the blender or a usual nimbus. The ready-made product with a caloric content of 320 kcal will contain 48 g of protein, 26 g of carbohydrates and there will be no fats at all.
- Recipe 2. The similar amount of soy milk, several tablespoons of cocoa (but no more than 3), 10 halves of walnuts and a small shchepochka of coconut flakes has to fall on the same amount of cottage cheese (300 g). After careful hashing of all components, drink is ready to the use. Such cocktail will contain 730 kcal, and protein occupies 62.5 g, carbohydrates — 21 g, and fats of 36.5 g here.
- Recipe 3. You need 400 g of home-made cottage cheese, 200 pure ml and 15 g of any kind of paprika which mix among themselves in the standard way (by means of the blender). Drink turns out rather sharp and contains 310 kcal (54 g of proteins and 16.5 g of carbohydrates).
- Recipe 4. This option will be suitable for judges of berries as it is necessary to add 200 ml of milk to 200 g of cottage cheese and 100 more g of strawberry, carefully shaking up all components of cocktail. This useful and tasty drink contains 282 kcal, 34 g of protein, 26 g of carbohydrates and 3.8 g of fats that provides significant gain of muscle bulk.
For those who want to throw off extra kilos and to tighten a figure there are some other recipes for home-made cocktails.
Learn what protein cocktails and bars are useful.
In total their not one dozen, but, considering responses of consumers, we will consider the most interesting and useful:
- Recipe 1. It is possible to make drink from 200 ml of kefir (fat content no more than 1.5%), 300 ml of soy milk, one average kiwi and several tablespoons of honey (it is better to take the checked house product). After careful beating of all ingredients, protein cocktail is ready to the use, and they can quietly replace a breakfast. Such drink contains 265 kcal, 21 g of protein, 17 g of carbohydrates and 10 g of fats.
- Recipe 2. This option is ideal for judges of berries, ready cocktail will contain juicy and tasty raspberry. For one portion it is necessary to take not less than 100 g of these berries and to mix them from 200 ml of milk, 200 ml of natural yogurt (fat content it is no more than 1.5%). That process of compound of ingredients took place easier, for a start it is possible to crush only raspberry, and already then to mix it with other components. The power value of ready drink is 224 kcal, and still it contains 17 g of protein, 23.8 g of carbohydrates, 6 g of fats.
- Recipe 3. One more very tasty and useful cocktail providing use of tangerines (two pieces), linseed oil (1 teaspoon) and soy milk (400 ml) in addition to which there are 125 ml (1.5%) of kefir. Tangerine cocktail is only 280 kcal of tasty and nutritious drink which at the correct consumption will promote fast and effective weight loss.
Any of cocktails can be accepted several times a day not only instead of a breakfast, but before and after a training or in intervals between the main meals. Home-made protein cocktails — the real well of useful substances and even vitamins which not only help to achieve the set sports objects but also improve the general health of the person.