An alternative to expensive sports nutrition can be protein shakes prepared at home. This dietary option is not only healthy, but also incredibly tasty!
A protein shake is needed to ensure that the body receives the necessary portion of protein when playing sports and gaining weight. There are many nutritional supplements of this type in sports nutrition stores, but their high cost is off-putting at first glance at the price tag. An alternative to store-bought ones can be homemade cocktails prepared with your own hands.
What products are used to make homemade protein shakes for weight gain?
People who exercise may have difficulty gaining weight. Most often this happens due to poor nutrition, which is not able to provide the body with a sufficient amount of microelements. Modern living conditions dictate many conditions and therefore you need to take advantage of the opportunity to prepare a protein shake at home.
Proper weight gain will only occur if calories are supplied in portions and gradually. A protein shake is an excellent snack that can satisfy your hunger for 3-4 hours. The ingredients that make up the cocktail are the most accessible and familiar to humans, but they have the property of having a beneficial effect on the digestive system. So, you can easily use milk, sour cream, yogurt, eggs, fruits and juices.
What products are homemade protein shakes for weight loss made from?
Protein shakes for weight loss are effectively used in dietetics. This is because the protein composition of the drink prevents fat deposits and promotes the construction of muscle mass. But don’t worry that after drinking such a cocktail you will immediately grow in volume. In order for muscles to grow, they need active physical activity. Simply drinking protein shakes promotes smooth weight loss, namely:
- block hunger
- maintain muscle mass
- improve metabolism
To prepare homemade cocktails use: fruits, seeds, honey, milk, kefir, berries, butter.
Make your appearance more aesthetically pleasing
When you see food that looks incredibly delicious, you want to try it. This is why advertisements and recipes with photos are so good at attracting attention. If you want your cocktail to be more enjoyable to drink, make it look more appetizing. Use a creatively shaped glass or colored cocktail straw and add sprinkles on top to make it feel more like dessert than protein. Maybe it’s a placebo effect, but it’s really easier to drink this way. Try this method to make cocktails more appealing to you.
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Recipes for making the best protein shakes at home
Stock up on patience, inspiration, the desire to get the figure of your dreams and the necessary utensils to store the cocktail. Try making some delicious and incredibly healthy drinks at home:
Banana protein shake at home, recipe
This drink can provoke rapid weight gain during active physical activity.
Compound:
- Milk - 0.5 liters
- Fresh bananas - 300 grams (1-1.5 pcs.)
- Any nuts 30-50 grams
- Honey - 3 tablespoons
- Cottage cheese - 200 grams
All ingredients are placed in a blender bowl and whisked vigorously for 2 minutes. After which it is poured into bowls and drunk during the day in two doses, between lunch and dinner.
Natural protein shake with cottage cheese at home
Curd cocktails are the easiest to prepare and the most nutritious for the body. To prepare you will need:
- Cottage cheese 300 grams
- Milk - 250 grams (one full glass)
- 100 grams of berries (strawberries, raspberries, blueberries, blueberries, currants)
All components are thoroughly blended in a blender for two minutes and poured into a storage bowl. The cocktail is considered ready when the cottage cheese and milk have acquired a homogeneous mass. If desired, you can add two or three teaspoons of cocoa to this drink.
Milk protein shake recipe
Making a milkshake is easy. You need to have:
- Sour cream - 200 grams
- Olive oil 2 tablespoons
- Egg yolk – 1 piece
- Orange juice – 150 grams
- Lemon juice (from about half a lemon)
- Fruits or berries optional
All ingredients, except lemon juice, are placed in a blender and blended intensively. Lemon juice is added to the finished mixture. The cocktail is consumed an hour before training or as a snack. This drink promotes high-quality muscle mass gain.
Homemade protein shake with ice cream for weight gain, recipe
Those with a sweet tooth can try an unusual cocktail with the addition of ice cream. It is known that Arnold Schwarzenegger himself worked on the architecture of his body and often drank this drink.
Compound:
- Milk – 300 ml
- Powdered milk - 3 tsp
- 100 grams of ice cream
- 1 egg
All ingredients are whipped in a blender or mixer. This drink is recommended to be consumed an hour before training.
Build It Yourself: The Ultimate Guide to Making Protein Smoothies
Choosing the liquid part of the cocktail
Smoothies are crushed ingredients mixed with any liquid part: cow's, rice, coconut or soy milk, green or red tea, ice or, at worst, water.
The amount of liquid added to a smoothie determines how thick and rich the drink will be. If you're making a smoothie for the first time and don't know what consistency the finished product will be, start with 200-250 ml of water or milk. If the drink is too thin, add frozen yogurt or ice cubes.
Adding fruit
You can add any fruit to smoothies, including frozen or canned. The latter, however, contain quite a lot of sugar. On the one hand, this is good - the smoothie doesn’t need to be sweetened. On the other hand, this option is not suitable for those who strictly monitor the percentage of subcutaneous fat.
Raspberries, strawberries, lingonberries, bananas, pineapples, peaches, apples and mangoes - fruits are rich in minerals and vitamins and are the main flavor component of the drink.
Add vegetables
If you don't like eating vegetables, drink them. Many classic green smoothies add lettuce, such as iceberg lettuce, kale, or spinach. You can add radishes, tomatoes or cucumbers, but it is worth remembering that you need to pour less water into such cocktails - there is enough of it in vegetables. Vegetable powder or bagged fiber works well for sports drinks.
Some nuts for texture and spices for flavor
If you are going to drink a smoothie to replace one or two meals, you need to make it high in calories. To do this, you can add peanut butter, sunflower seeds, granola or coconut to the mixture. If the drink is intended to be sweet, season it with cinnamon. If, when preparing a smoothie, there are more vegetables in the mixture than fruits, use paprika, salt or pepper.
Choosing a sweetener
You can add sweetness to a smoothie in two ways: high-calorie and dietary. Depending on your goal, you can use light stevia or agave nectar or something more nutritious like honey or jam.
Let's move on to the main thing - protein sources
What transforms a regular smoothie into a sports smoothie is adding protein to the mix. In a vegetable smoothie you can add low-fat or Greek yogurt without sweeteners, tofu or Adyghe cheese.
If the smoothie is intended to be fruity, whey or casein proteins, which can be purchased at any sports nutrition store, are perfect. Such a protein will be the most delicious and complete in amino acid profile, but it can make the mixture much thicker than expected. In this case, you need to add about 100 ml of your chosen “solvent” - water or milk.
How and what to cook with
Now it's time to place all the selected ingredients into the blender. Globally, blenders are divided into submersible (when a hand-held chopper is placed in a special measuring cup) and stationary (in which the blender blades are installed in a mixing bowl).
Immersion blenders are cheaper, do an excellent job and take up little space. The only thing to keep in mind when choosing a blender is to avoid the one with plastic blades. Usually these are the cheapest models, which after two or three chopping of nuts or ice fail.
Stationary blenders are ideal for making smoothies, but they cost two to three times more. Here it is important not to go to the other extreme and not spend 20-30 thousand rubles on a blender: for making smoothies or other home culinary tasks, you can do without programmable models. Pay attention to the volume of the bowl: the larger it is, the more different products you can add to the smoothie.
Several proven smoothie recipes
Protein smoothie with cocoa, coconut milk and avocado
Ingredients:
- 1 scoop chocolate protein;
- 1 glass of coconut milk;
- 1 ripe avocado;
- 1 tablespoon cocoa powder;
- a handful of ice;
- sweetener to taste.
Preparation
Mix the ingredients in a blender for 15-30 seconds.
Protein smoothie with pumpkin, casein and cinnamon
Ingredients:
- 2 scoops vanilla casein;
- 100 g peeled raw pumpkin;
- 1 teaspoon cinnamon;
- 400 ml water.
Preparation
Mix the ingredients in a blender for 45–60 seconds.
Protein smoothie with lettuce and almond milk
Ingredients:
- 5-7 large lettuce leaves;
- ½ cup frozen blueberries;
- 1 scoop of vanilla protein;
- ½ cup almond milk;
- 3-4 ice cubes.
Preparation
Mix the ingredients in a blender for 30–45 seconds.
When to drink protein shakes? Protein shakes at night for weight loss
- A protein shake for weight loss is often consumed in the morning instead of breakfast. Some drink it neat, some drink it with a slice of bread, vegetables or fruit
- This way we provide the body with the necessary amount of protein in the morning and replenish the amount lost during the night. This prevents muscle loss that often occurs with dieting.
- By accelerating metabolism, protein shakes force the body to work harder and spend more calories. It is important to remember that protein-rich shakes are only good for us if we drink enough water per day. When there is a lack of water, the body can experience stress
- Drinking protein shakes at night promotes slow but physiological weight loss. By taking a smoothie instead of dinner or before bed, you block the feeling of hunger and save yourself from accidental snacking
Make the drink sweet
If you add sugar or any other sweetener, the drink will become more appetizing. Brown sugar or honey are also good options, as is stevia. Either way, try not to use too much sweetener. If you make a very sweet drink, its benefits will be much less.
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Homemade Protein Shake Recipes: Tips
When preparing a cocktail at home, you need to follow some nuances that will allow you to achieve the best results in losing weight or gaining muscle mass. So, morning cocktails can be sweetened with glucose or honey, and evening cocktails should consist of a minimum amount of carbohydrates.
Another secret is the temperature of the drink. The cocktail shouldn't be cold! Warm temperatures, around 37 degrees, can speed up your metabolism and your stomach. The volume of drink consumed before training should be at least 300 ml. Adjust the calorie content of the cocktail correctly, depending on the ingredients added.
Homemade protein shakes are the most harmless cure for being overweight or thin. Drink protein drinks regularly and diversify your diet with milk shakes:
- Raspberry shake for weight loss
You will need:
- Kefir 0.5% fat – 200 ml
- Milk 1% – 100 ml
- Raspberries - 150 grams
Blend the ingredients in a blender and drink between meals.
- Shake with kiwi and honey
Compound:
- 200 ml milk 1%
- 200 ml kefir 0.5%
- 1 piece finely chopped kiwi
- honey - one tbsp
Drink a smoothie in the morning
- Tangerine (orange shake)
- Milk 1% – 100 ml
- Kefir 1% – 100 ml
- Peeled tangerine or orange - 200 g
- Flaxseed oil - 1 tbsp
This smoothie is good to drink at night or as a snack. Drink protein drinks, be healthy and beautiful!
Dilute your drink
The strong taste of protein powder seems off-putting to many people. You can add more water to make the taste less pronounced. You can also try adding a little less powder - you will also notice that the consistency is more pleasant. A less thick drink is much easier to drink. Experiment to find a proportion that tastes good to you.
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