Recipes for protein shakes for weight loss at home

Myths about protein shakes

Most people have a stereotype that protein can only build muscle and is used only by professional athletes under high loads. But it is not so. Protein is also a great weight loss aid. It contains the necessary microelements that help the body replace a regular meal, thereby not harming the figure.

It is also generally accepted that the cocktail is prepared from powder with the addition of chemicals and is sold exclusively in bodybuilding stores at high prices. This is also incorrect. A protein shake can be prepared at home from natural ingredients, at little cost.

The Best Multi-Ingredient Protein Shakes

The compositions of such sports nutrition are a mix of several types of protein to provide the body with a complete amino acid profile. Among their advantages are an affordable price, immediate inclusion in metabolism, high nutritional value and the ability to take at any time of the day, regardless of physical activity.

BinaSport Excellent Matrix-7 Protein

★★★★★

editorial assessment

97%

buyers recommend this product

The balanced sports nutrition formula Excellent Matrix combines 5 components derived from whole cow's milk and 2 lactose-free ingredients. These include isolate, concentrate, whey hydrolysate, milk protein, casein, as well as egg and rice protein. The energy value of a serving is 110 kcal with 27.3 grams of protein. The cocktail is available in 13 flavors.

The mixture contains a full spectrum of amino acids, vitamins, minerals and dietary fiber. The product is taken 2 times a day. This ensures uninterrupted nutrition of the muscles, their enhanced growth, absence of pain after exercise, long-term saturation and excellent well-being.

Advantages:

Wide selection of flavors;
High protein content;
7 types of protein in the composition, plus additional healthy ingredients;
Nourishes muscles throughout the day;
Improves digestion;
Neutralizes catabolic processes.

Flaws:

Specific smell.

The multi-component protein from BinaSport Excellent will be appreciated by both bodybuilders seeking to reach a new weight category and novice athletes who want to increase endurance and muscle mass.

Syntrax Matrix 5.0

4.9

★★★★★

editorial assessment

94%

buyers recommend this product

The combination of casein, milk, egg and whey proteins with glutamine peptides is created for athletes who do not want to stop at the results they have achieved.

“Mint cookies”, “milk chocolate”, “cookies-cream” - these are just some of the flavor variations of this mixture, in abundance of which you will definitely find a drink that you will like.

To correct the ratio of fat and muscle in the body, take the cocktail up to 3 times a day. To prepare a serving, mix 30 grams of powder with 300 ml of liquid. As a result, you will receive a drink with an energy value of 110 kcal with 23 grams of protein with a complete profile of amino acids and elements.

Advantages:

An abundance of pleasant and unusual tastes;
Rich composition;
Activates muscle growth;
Promotes fat burning;
Reasonable price (2600-2700 rubles for 2.27 kg).

Flaws:

Requires long mixing.

Multi-component protein from Syntrax will be appreciated by bodybuilders who want to achieve maximum muscle growth and improve endurance.

SportExpert Protein Mix

4.8

★★★★★

editorial assessment

92%

buyers recommend this product

The formula of this product contains casein, egg and whey proteins, which supply the body with the necessary amino acids for the whole day.

Take the cocktail before and after training, diluting 30 grams of powder in 300 ml of milk. One serving will provide the athlete with 102 kcal and 24 grams of protein, as well as a full spectrum of amino acids, vitamins C, B and magnesium.

Regular intake of the mixture provides the body with building material for muscles, which stimulates its rapid growth, neutralizes catabolism and accelerates post-workout recovery.

The product has a pleasant vanilla taste, perfectly eliminates the feeling of hunger, and is suitable for use by men and women.

Advantages:

Pleasant taste;
Low calorie content;
Nourishes muscles throughout the day, ensuring their growth;
Available in various volumes (360 and 908 grams);
A large package costs about 1,600 rubles.

Flaws:

Only vanilla taste.

Multicomponent protein SportExpert Protein Mix is an excellent option for those who are just starting to get acquainted with sports nutrition. At an adequate price, it does not have a narrow focus, but provides figure correction, a feeling of long-term satiety and replenishment of protein deficiency in the diet.

Rules for taking protein shakes

It is important to remember that the protein shake should be taken immediately after preparing the drink. This way, you get the maximum benefit from the products included in the cocktail and experience the full taste and freshness of the ingredients.
An excellent time to take a cocktail is between 17.00 and 18.00. Protein is not digested immediately, so the body needs time to digest the contents of the stomach before a person goes to bed.
You should take the cocktail no more than once a day so as not to harm the body. Don't forget that carbohydrates are also necessary for normal brain function. If you replace breakfast and lunch with a protein shake, your weight loss process and your health will suffer.
If you abuse the cocktail, a nervous breakdown may occur, your good mood will disappear, and changes will occur in the functioning of your heart. Because a lack of carbohydrates will negatively affect the psycho-emotional environment. Just one freshly prepared drink will be enough for excellent results.

Best Whey Protein Shakes

Whey protein is especially popular among athletes and sports fans due to its high efficiency and affordable price. The composition of this sports nutrition includes whey, purified from fats and carbohydrates by filtration.

Rapidly digestible protein, taken before and after training, stimulates metabolism, improves immunity, breaks down fats and ensures rapid muscle growth.

Kevin Levrone Levro Whey Supreme

★★★★★

editorial assessment

100%

buyers recommend this product

All athletes will appreciate the benefits of taking this high quality whey protein concentrate. The secret of its effectiveness is a special manufacturing technology that combines cold pressing and whey filtration.

The result is a product containing 23.5 grams of protein per serving with a minimum of other unwanted components. The cocktail is presented in 4 flavor variations.

The manufacturer recommends taking the cocktail 2 times a day - before and after classes, diluting 1 scoop in 300 ml of liquid. This will charge the body with 119 calories, high-quality protein for muscle growth, as well as BCAAs and glutamine to neutralize catabolism and reduce post-workout recovery.

Advantages:

High protein content, minimum fat and carbohydrates;
Available in various flavors;
Neutralizes catabolism;
Stimulates muscle growth;
Does not form lumps.

Flaws:

The price is higher than analogues - 4 thousand for 2200 g.

Kevin Levrone's protein shake will be appreciated by bodybuilders looking to get lean and increase muscle size.

Maxler Ultra Whey

4.8

★★★★★

editorial assessment

89%

buyers recommend this product

Maxler's sports nutrition formula consists of 80% whey protein derived from cow's milk. The cocktail with a minimum of fat and carbohydrates includes 18 amino acids and 24 grams of protein per 1 serving. The product is available in chocolate, vanilla, lemon, raspberry, strawberry and other flavors. Diluted in a proportion of 30 grams per 250 ml of water and milk, it charges the body with 119 kcal.

By taking this drink before and after workouts, you can easily increase productivity, intensity and duration of exercise, and also provide your body with building material for quick recovery after exercise and increased muscle growth.

Advantages:

A lot of different tastes;
High protein content per serving;
Available in various volumes (from 450 to 1800 g);
Increases endurance;
Reasonable price - about 3,000 rubles for a large package.

Flaws:

Not suitable for allergy sufferers.

If you are new to sports, just starting your path to an ideal physique, taking a cocktail from Maxler before and after training will eliminate fatigue and increase muscle size after just a couple of months of training.

Making protein shakes at home

Sports nutrition stores most often offer cocktails in ready-to-drink form or varieties of powders for home preparation. But this applies mainly to the male half, who experience excessive physical activity. To lose excess weight, it is better to resort to homemade cocktails at home.

There are a huge number of recipes for protein shakes, but they all have the same principle. You need to balance the combination of carbohydrates, proteins and fats with liquid. Moreover, proteins should prevail over carbohydrates, and fats should be administered individually.

The liquid base for preparing a cocktail can be:

Plain water.
Various juices.
Milk.
Kefir.
Ryazhenka.
Yogurt.

The role of protein is given to such products as boiled chicken eggs, raw quail eggs, and low-fat cottage cheese. You can add dry milk. To add carbohydrates you should add as you wish:

Honey.
Jam.
Sugar.
Jams.

It is important! To enrich with fats, you need to add a tablespoon of vegetable oil, preferably olive or flaxseed.

To enrich the cocktail with vitamins, we can use fruits or berries, fresh or frozen.

By changing the additives, the color and taste of the drink changes, depending on who you like. One serving of the cocktail should be 350 grams. For preparation you will need a minimum of time and a blender. Do not store the prepared mixture. Consume immediately after preparation, thereby preserving all the taste and beneficial qualities.

The cooking principle is very simple:

Base (liquid).
Vegetables or fruits as a supplement.
Nuts, cereals, herbs (to taste).
Sugar.

Through experimentation, everyone can choose for themselves one or another ingredient to add.

Protein shakes come in different compositions:

Egg or milk based for weight loss.
More enriched with vitamins.
With the addition of smoothies.
For an energy effect with the addition of coffee.

Best Egg Protein Shakes

The protein mixture with the highest biological value is made from egg white. This product contains a sufficient concentration of vitamins and beneficial elements, saturates the body for a long time and has a better amino acid composition in comparison with other protein shakes.

Among the disadvantages of such sports nutrition are the high fat content and inhumane price. However, for people who are lactose intolerant, egg protein is the best fuel for muscle development.

Rich Piana 5% Nutrition Egg White Crystals

4.9

★★★★★

editorial assessment

94%

buyers recommend this product

Rich Piana's source of high-quality protein will be appreciated by athletes interested in quickly gaining muscle mass. The energy value of one serving of the cocktail is 90 calories with 20 grams of purified protein.

In addition to its high protein content, the product contains sodium, potassium, calcium and vitamin A, which increase the rate of absorption of the main components of the formula. The mixture, taken before and after training, gives the athlete tone, rapid muscle recovery and an increase in their volume, accelerated fat burning and excellent well-being.

Another advantage of this protein in comparison with analogues is the absence of fat. This sports nutrition is suitable for people with high cholesterol and allergies who want to lose weight and at the same time balance their diet.

Advantages:

Lack of fats and carbohydrates – minimal calorie content;
Enriched with useful additives;
Stimulates muscle growth;
Prevents muscle breakdown;
Suitable for allergy sufferers.

Flaws:

Specific taste.

Rich Piana 5% Nutrition egg mixture is ideal for allergy sufferers and people with a predisposition to atherosclerosis who engage in moderate physical activity to correct body weight.

Scitec Nutrition Egg Pro

4.8

★★★★★

editorial assessment

90%

buyers recommend this product

Are you lactose intolerant? With egg protein from Scitec Nutrition, your body will not experience protein deficiency even during grueling hours of training. The protein in this mixture contains a complete amino acid complex and a record concentration of nitrogen, which nourish muscle tissue, strengthen bones and reduce post-workout recovery time.

To prepare muscle fuel, combine 30 grams of protein with 300 ml of liquid, mix well and enjoy the excellent chocolate taste of the drink and a long-lasting feeling of fullness.

Advantages:

Hypoallergenic composition;
Low calorie content per serving (95 kcal);
High protein content – 22 grams;
Complete amino acid composition;
Pleasant chocolate taste;
Optimal cost for egg mixture.

Flaws:

Only one taste;
Contains aspartame.

Scitec protein, high-quality and rich in amino acids, will appeal to professional bodybuilders. Suitable for use after training.

Myprotein 100% Egg White Powder

4.8

★★★★★

editorial assessment

88%

buyers recommend this product

A serving of this cocktail will perfectly satisfy your hunger, saturating the body with 23 grams of protein in just 105 calories. The mixture is made using egg whites, which contain a rich profile of nutrients necessary for muscle growth and normal functioning of the body.

These include a complete matrix of essential and essential amino acids and elements that charge the body with energy and motivation for intense training.

By mixing 1 scoop of powder with 200 ml of liquid and taking the drink before and after training, you will see a noticeable increase in muscle mass and a reduction in fat mass after just a month of training.

Advantages:

Several flavor options (neutral, vanilla, chocolate);
Rich amino acid profile;
Minimum calories;
Suitable for allergy sufferers;
Provides muscle growth;
Affordable price - about 1500 rubles per 1 kg.

Flaws:

Contains cholesterol.

Are you an allergy sufferer just starting your journey to an athletic physique? Myprotein's egg white body fuel will help transform your figure in a short time without harming your health.

Protein shake recipes

A cocktail with the addition of cereals will be useful for cleansing the body of various deposits in the form of toxins, salts, and toxic substances. These harmful impurities in the body interfere with rapid weight loss. With the help of cereals, fat will be burned and the gastrointestinal tract will be cleansed.

RECIPE No. 1. Cranberry cocktail with oats.

Drinking water - 100 grams.
Cranberries (in any form) – 60 grams.
Cottage cheese (3% fat) – 160 grams.
Oats – 50 grams.

If desired, cranberries can be replaced with lingonberries. First, pour boiling water over the oats for 15 minutes. Pour the berries into the prepared bowl for blending. Add water and curd. The oats are swollen, throw them in there. Mix thoroughly until smooth. You can add half a teaspoon of honey for quick absorption of carbohydrates.

RECIPE No. 2. Oatmeal cocktail with banana added

Low-fat milk.
Cottage cheese (3% fat content).
Liquid honey 20 grams.
Oat flakes 50 grams.
Banana 1 piece.

Heat the milk to a temperature of 30 degrees. Place oatmeal in a bowl and add milk. Let it brew for 5 minutes. Add cottage cheese. Stir and add honey and chopped banana. Using a blender, blend until smooth. You can try!

RECIPE No. 3. Oatmeal with added wheat

Milk – 200 grams.
Cottage cheese (2% fat) 250 grams.
Flaxseed oil 25 ml.
Wheat 30 grams.
Oatmeal 25 grams.

Add wheat and oatmeal to the milk, cover with a lid, and let stand for 15 minutes. Pour the contents into the blender jar. Mix thoroughly. Add flax oil in a thin stream. Stir. This recipe is good for use in the evening instead of dinner.

RECIPE No. 4. Flaxseed porridge with oatmeal added

Milk 200 grams.
Oatmeal 50 grams.
Flaxseed porridge 20 grams.
Berries (to your taste) 100 grams.
Honey 5 grams.

It is worth considering when preparing this product that flaxseed porridge has a high viscosity. Therefore, mix immediately with oatmeal and pour in milk. Place in a mixing bowl and add honey and berries. Whisk the contents. If necessary, you can add milk. Use immediately after mixing.

Best Soy Protein Shakes

Soy blends are an affordable alternative to whey protein recommended for lactose intolerant people and vegetarians. Due to the use of plant raw materials, the amino acid composition and biological value of such sports nutrition is inferior to its dairy counterparts.

The advantages of soy mixtures are a detox effect, a positive effect on the functioning of the gastrointestinal tract and regulation of the production of female hormones, which will be appreciated by the fair sex.

Cybermass Nutrition Soy Protein Isolate

4.9

★★★★★

editorial assessment

96%

buyers recommend this product

Avoiding animal products in your diet? You can follow your beliefs even in choosing sports nutrition by purchasing a soy protein blend from Cybermass Nutrition.

One serving of the shake contains 95 kcal and 23 grams of protein. Moreover, its composition excludes fats and carbohydrates. This formula is ideal for people suffering from excess weight, high blood cholesterol and diseases of the cardiovascular system.

The manufacturer recommends drinking the drink 3 times a day on training days and twice a day during the rest period to maintain muscle mass, stimulate metabolism and increase the amount of protein consumed.

Advantages:

Suitable for allergy sufferers and vegetarians;
Stimulates metabolism;
Low calorie content;
Improves the biochemical composition of blood;
Regulates the ratio of muscle and fat mass in the body;
Adequate price - 1300 rubles per 1200 grams.

Flaws:

Requires frequent daily dosing;
Digestibility is lower compared to whey protein.

Soy protein from Cybermass Nutrition is an excellent option for women who adhere to a healthy diet and are highly active during the day.

GeneticLab Nutrition Soy Protein

4.8

★★★★★

editorial assessment

90%

buyers recommend this product

Soy protein from GeneticLab is a godsend for women starting their journey to a chiseled waist and proper nutrition. The product is diluted in a proportion of 30 grams per 250 ml of liquid, which allows you to get a drink with a thick gel-like consistency that perfectly saturates the body.

By replacing one of your meals with this cocktail and consuming it before and after workouts, you will get rid of slow metabolism, lack of tone, problems with the reproductive system and excess weight.

The hypoallergenic and low-calorie formula has the only drawback - a bitter taste, which can easily be tolerated on the way to an attractive figure and excellent physical shape.

Advantages:

Low calorie content - about 100 kcal per serving;
Eliminates the feeling of hunger;
Nourishes muscles;
Minimum fats and carbohydrates;
Improves metabolism;
The price is about 1200 rubles per 900 grams.

Flaws:

Bitter taste.

GeneticLab Soy Protein is a rich source of protein for dieters, allergy sufferers and fasters who do not want to give up an active lifestyle.

Protein shakes with added milk for weight loss

The main goal of this cocktail is to remove extra pounds without bringing stress to the body. This drink should be consumed in the evening, provided that enough carbohydrates were taken with breakfast. Milk protein instantly enriches the body and acts throughout the day.

RECIPE No. 1. Cottage cheese with milk

Milk (2% fat) 200 grams.
Fresh cottage cheese 100 grams.
Add sugar to taste.

Milk and cottage cheese must be removed from the refrigerator in advance and brought to room temperature. Mix thoroughly and beat until thick foam. Instead of sugar, you can add honey to make the drink more natural.

RECIPE No. 2. Cocoa powder with added cinnamon

Milk 150 grams.
Cottage cheese (3% fat) 130 grams.
Cocoa powder 10 grams.
Cinnamon (teaspoon)

Pre-mix cocoa with cinnamon, gradually adding milk. Stirring at the same time. If the cottage cheese has lumps, you need to grate it. Add to milk and blend thoroughly again. The product is ready to use!

RECIPE No. 3. Grainy cottage cheese with ground red pepper.

Skim milk 170 grams.
Cottage cheese with grains 150 grams.
Ground red pepper 2 pinches.

It is better to purchase cottage cheese in packages. Fat content should be about 5%. Pour the entire mixture into a blender bowl. Beat thoroughly. This cocktail is good to drink in the evening at 6 pm.

RECIPE No. 4. Eggs with nuts

Chicken egg (raw).
Kefir (fat content 2.5% 200 grams.
Walnut, shelled 50 grams.
Honey 20 grams.

Fry the nuts in a frying pan without adding oil for 5 minutes. Then the nuts need to be chopped as much as possible. Add honey and pour kefir. Pour into blender bowl. You can use the whole egg or separate the white. Whip until thick foam and take for dinner.

RECIPE No. 5. Egg white with parsley

Chicken egg white 2 pieces.
Milk 250 grams.
Parsley 20 grams.

You need to make sure the chicken eggs are fresh. It's better to use homemade ones. You will need milk at room temperature, and the protein should be chilled. Place all ingredients in a blender bowl and blend. Cut the washed parsley into small particles and mix into the resulting base. The drink is ideal for weight loss. Bon appetit!

Best Protein Milk Shakes

A type of sports nutrition that combines 20% whey protein and 80% casein, it is slowly absorbed by the body, providing a long-lasting feeling of fullness. Thanks to these properties, milkshakes are recommended in the evening, as they regulate metabolism, destroy fatty tissue and reduce appetite.

Milk protein is an ideal option for overweight people who want to lose weight, but are not looking for iron muscles.

Scitec Nutrition 100% Milk Complex

★★★★★

editorial assessment

100%

buyers recommend this product

Scitec Nutrition formula contains high-quality protein, amino acids and nutritional enzymes that improve endurance, immunity and gastrointestinal function. The product, available in 3 flavors, is diluted in the proportion of 1 scoop per 250 ml of liquid.

The cocktail is taken 1 to 4 times a day, the energy value of a serving is 115 kcal. In doing so, you'll load your body with 22.5 grams of protein and 19 amino acids for maximum endurance, energy boost and muscle strength.

Sportspit is enriched with bromelain and papain, which increase the effectiveness of the main components of the composition and improve metabolic processes. Regular intake of Milk Complex will ensure the growth and protection of muscle mass from breakdown, and will also reduce body fat.

Advantages:

Low calorie content;
High protein content and many amino acids in the composition;
Enriched with food enzymes;
Various tastes;
Regulates the ratio of fat and muscle mass.

Flaws:

The price is about 4800 rubles for 2350 grams.

Do you dream of losing weight with moderate physical activity? Scitec Nutrition milk protein will help you cope with excess weight.

QNT Protein Shake

4.8

★★★★★

editorial assessment

92%

buyers recommend this product

A ready-made cocktail from QNT is a godsend for busy people who care about their health and appearance. The 500 ml package contains a drink based on milk protein. The manufacturer recommends consuming the entire portion during the day, which will provide the body with 490 kcal and 53 grams of highly digestible protein.

Including Protein Shake in your diet will charge you with energy, building material for muscles, and will also shorten the post-workout recovery period. In addition, such a cocktail is an excellent alternative to high-calorie treats for those who are overweight.

Advantages:

Convenient product format - no need to dissolve the powder yourself;
Pleasant taste (vanilla, banana, chocolate, strawberry, etc.);
Forms muscles;
Reduces appetite;
Increases energy charge.

Flaws:

High in calories compared to regular powdered shakes.

If you are a busy person watching your diet, QNT's ready-to-drink protein shake will help balance your diet, eliminate cravings for high-carbohydrate foods and regulate your protein-to-fat ratio.

Berry and fruit smoothies for weight loss

Adding berries or fruits, fresh or frozen, to your diet significantly reduces the risk of failure during your diet. The craving for sweets also decreases. In the summer heat, you can add ice cream or plain ice to any of the recipes.

RECIPE No. 1. Milk with raspberries

Skim milk 200 grams.
Kefir (2% fat).
Raspberries 120 grams.

Wash the raspberries without damaging the integrity of the fruit and dry so that no moisture remains. Before mixing with milk and kefir, the berries should be mashed. If you want to sweeten the cocktail a little, add half a teaspoon of honey. Beat the resulting mixture with a blender. Use one hour before training.

RECIPE No. 2. Yogurt with currants

Yogurt ACTIVIA 200 grams.
Red and black currants 60 grams.
Strawberries 60 grams.
Honey 15 grams.

When using frozen berries for cooking, they must be completely defrosted. Mix the berries with honey and start blending with a blender, adding yogurt. The composition of vitamins in this drink is effective for weight loss.

It is important! Before use, make sure you are not allergic to the components presented.

RECIPE No. 3. Milk, kefir and kiwi

Milk 1% fat 300 grams.
Kefir 200 grams.
Fresh egg white 1 piece.
Honey 20 grams.
Kiwi 2 pieces.

The protein must be fresh and chilled. Beat with a mixer until foamy. Pour milk and kefir into a blender bowl. Peel the kiwi and cut into small cubes. Place in bowl with dairy products. Add honey and start whisking, slowly adding egg white. When the structure becomes homogeneous, the cocktail is ready for use.