Protein shakes at home for gaining and losing weight!

Protein shakes at home for gaining weight and losing weight

What is the difference between protein shakes that are designed for weight gain and those designed for weight loss? For some reason there is no clear answer anywhere.

Calorie content.
Carbohydrate content.
Taste.

Two points that play a DECISIVE role! If we can add 200-300 ml of milk (100-160 kcal + 10-15 g of carbohydrates), a banana (100 kcal + 23-25 g of carbohydrates) and 100 g of ice cream (240 kcal) into a protein shake to gain muscle mass + 25 g of carbohydrates), then when it comes to losing weight and, for example, the KETO diet, which has NO carbohydrates AT ALL, we are unlikely to be able to do this.

Therefore, the CALORIES and CARBOHYDRATE CONTENT will be very different between those who drink a protein shake to gain some weight and those who are desperately trying to lose weight! Naturally, if both groups of these people are committed to results, and not just flattering themselves with hopes that after drinking some kind of protein shake, as if by magic, they will begin to lose weight. This is the first one.

Well, the second thing is that the TASTE of these cocktails will be completely different. Imagine if there are two cocktails in front of you:

200 ml milk, 100 g cottage cheese, 100 g strawberries, 1 banana, spoon of honey, coconut, cocoa, 4-5 mint leaves.
200 ml water, 2 tbsp. spoons of powdered milk, 5-7 egg whites (or dried egg whites from egg whites), ice cubes from black coffee (or caffeine tablets), 4-5 mint leaves, 100 g strawberries.

Which one will you choose, if you ignore the issues of gaining weight and losing weight? If you don't lie to yourself, then most likely the first! Because it will be MUCH TASTIER (since there are more carbohydrates and sugar).

Our body really loves carbohydrates that are quickly absorbed (“fast” carbohydrates), because this is the EASIEST WAY TO GET ENERGY!!!

I took fast carbohydrates, and after 10-20 minutes they were in the system.

Honestly, I am not a supporter of any large variety of products when I am in the “cutting” (weight loss) phase for one simple reason - ADMINISTRATION OF INCOME NUTRIENTS!

When you begin to deviate from your diet plan during the “cutting” towards a wide variety of foods, then with a high degree of probability you will “fly out” of your calorie corridor (the number of calories that you need for daily life, which you gradually reduce to the body was in an ENERGY DEFICIT and used fats as a source of energy).

When there is a phase of gaining muscle mass, then, by and large, you don’t care. I drank high-calorie protein sweet shakes for a couple of days, gained a little fat, reduced the calorie content a little, and the excess fat went away. Plus or minus 2-3 kg. No problem.

It’s a different matter when you reduce the amount of fat in your body and you need to carefully monitor your caloric intake, and also try to maintain your training volume so that the body does not begin to actively use muscle proteins as energy (muscle catabolism - “destruction”).

A high-calorie, sweet protein shake will easily raise insulin levels in the body and stop fat burning. No options.

Drank a sweet protein shake while losing weight = stopped losing weight (at least for 1-2 days).

This is why I believe that protein shakes prepared at home, in their classical sense, are NOT NEEDED!

It is better to strictly adhere to your nutrition plan, train wisely and get results as quickly as possible.

In the phase of gaining muscle mass, at your discretion.

But for those who are currently losing weight or are simply trying to maintain their weight, I will, of course, also give a couple of recipes that, in my opinion, should not harm fat burning or, at least, not greatly “roll back” your progress.

As they say, we will choose the lesser of two evils.

People who want to lose weight understand the following simple points:

THERE ARE diets that allow you to periodically consume carbohydrate protein shakes in your diet (for example, the BUTCH diet).
There are NO protein shakes that will magically make you lose weight! Replenish the amount of protein and other nutrients and microelements in the body - YES! Lose weight without effort - NO!

This information is VERY UNFAVORABLE to sports nutrition manufacturers and fitness bars in fitness centers who sell their useless incredibly working “oxygen cocktails” for weight loss, high-calorie “light” milkshakes with chocolate and ice cream, for obvious reasons, but I am sure that you people who understand this, and don’t fall for such marketing “canards”.

Let's start with how to prepare a protein shake at home for muscle growth, i.e. for gaining weight, because there are a huge variety of different options, and then we’ll talk about protein shakes for weight loss.

Yogurt from Hercules

To prepare oat yogurt, take 100 g of Hercules, pour it with 100 g of water for 8-10 hours, then grind the mixture using a blender and filter the resulting mass. This turned out to be oat milk. Leave it for two to three days to sour, stirring occasionally. During this time, the drink becomes slightly sour. You can sweeten it and add berries to it.

Delicious recipe! Recipes for making dumplings at home

Homemade protein shakes for gaining muscle mass

To prepare homemade protein shakes for gaining muscle mass or for losing weight, we first need the following things:

Blender (alternative: shaker, whisk).
Container (to stir all the products there; blenders often come with a special glass).

This is necessary for preparing almost all protein shakes (both for weight gain and weight loss). True, it’s still better to use a blender rather than a whisk, because it’s hard for me to imagine how you’ll stir the second banana.

Homemade protein shakes for muscle gain may contain the following products:

Milk (any fat content);
Cottage cheese (any fat content);
Chicken or quail eggs (whole);
Any protein (complex, casein (long) or whey);
Boiled buckwheat (slowly digestible carbohydrate with a low glycemic index; for cocktails with lower calorie content);
Cocoa;
Coffee;
Boiled oatmeal (glycemic index is higher than buckwheat, but is preferable to sugar or honey to increase caloric content due to carbohydrates);
Banana;
Yogurt;
Chocolate;
Strawberry;
Kiwi (however, in combination with milk it can give bitterness);
Nuts, including coconut flakes (coconut, by the way, is the largest nut in the world);
Honey (preferably liquid);
Sugar (add as a last resort, because it has a high glycemic index and there is a high probability of gaining excess fat);
And others.

You can combine them in almost any form, but there are recommendations that, in my opinion, are worth considering:

One serving of the cocktail SHOULD NOT HAVE more than 20-30 g of protein (there are experiments that say that 20 g of protein works the same as 30 g, although, if there is a need, the muscles can absorb 50 g, but, I think , that this is when training on steroids, and not when training naturally).
Stick to a moderate caloric content of one shake: 200-500 kcal (I don’t see any point anymore, because the body is unlikely to absorb that amount of nutrients at once, you’ll just end up in the toilet; it’s better to divide the protein shake into 2-3 parts and drink a little at a time - BETTER LESS BUT MORE OFTEN than everything in one fell swoop).
Fewer fast carbohydrates (if it is possible not to use sugar, honey, fruit, then do it; I understand that this is difficult, but it is better to eat less foods with a high glycemic index, because, most likely, you will gain excess fat, and we don’t want this No need).

Homemade protein shake with banana

This Homemade Banana Protein Shake is perhaps the most classic shake in today's selection because banana goes great with almost any smoothie.

That is why I decided to highlight for you several interesting recipes with banana separately.

Since almost all of our banana cocktails are weight gain cocktails, we have almost no restrictions (except for the recommendations that I indicated above).

Classic Protein Shake with Banana:

Milk (600 ml);
Cottage cheese (1 pack, 200 g);
Banana (1-2 pcs);
Honey (1-2 teaspoons);
Nuts (50-100 g);

Beat the whole thing with a blender and divide into 2-3 doses.

Here's what you get in terms of BZHU and kilocalories:

Calories: 1000-1100.
Proteins: 70.
Fats: 45-50.
Carbohydrates: 100.

As you can see, the cocktail is very high in calories (about half the daily diet of a healthy man and almost the entire daily diet of an average girl). I think it’s clear that drinking such cocktails often will be a little harmful (especially for natural athletes, since most likely you will store quite a lot of fat over time).

There is still one problem - A LARGE AMOUNT OF MILK! Many people, after 18-20 years of age, begin to experience lactose indigestion, accompanied by flatulence, diarrhea, etc. This is a completely normal phenomenon. It so happened evolutionarily that we needed milk only in childhood, therefore, over time, the need for its digestion disappeared.

If you have problems digesting milk, then this cocktail will be too heavy for you.

For example, I can normally only absorb 150-200 ml of milk per day, then problems begin.

There is a way out of this situation. I discovered it for myself when I was receiving my first higher education.

Instead of 600 ml of milk, I poured 300-400 ml of kefir and diluted the whole thing with water so that it was not so thick. It turns out that the taste is commensurate with milk, only a little less sweet and is much easier to digest (since kefir is essentially a dairy product already digested by bacteria).

Protein shake with banana (kefir instead of milk):

Kefir (300-400 ml);
Drinking water (100-200 ml)
Cottage cheese (1 pack, 200 g);
Banana (1-2 pcs);
Honey (1-2 teaspoons);
Nuts (50-100 g);

Here's what you get in terms of BZHU and kilocalories:

Calories: 900-1000.
Proteins: 60-70.
Fat: 40-45.
Carbohydrates: 80-90.

The cocktail turned out to be a little less caloric, but I still advise you to divide it into at least 2-3 doses. Remember about protein digestibility.

You can slightly increase the protein component and add egg whites (although I don’t worry about this and eat whole eggs).

Here's what comes of it.

Protein shake with banana:

Milk (350 ml)
Cottage cheese (half a pack, 100 g);
Chicken eggs (4 pcs.)
Banana (1-2 pcs);
Cold pressed olive oil (1 tablespoon);
Honey (1-2 teaspoons);

Here's what you get in terms of BZHU and kilocalories:

Calories: 1200-1300.
Proteins: 90-100.
Fat: 60.
Carbohydrates: 83.

It turns out very tasty, but its calorie content is slightly higher.

WASH CHICKEN EGGS before adding them to a cocktail if you add them raw (salmonella “live” on the shell).

To slightly reduce the amount of fat in the cocktail, you can pre-boil the eggs, remove the yolk and add the white to the cocktail (then beat everything with a blender).

Our next cocktail will be orange-chocolate-banana.

Cocktail: “Orange-banana mood”

Orange juice (200 ml)
Low-fat cottage cheese (50 g)
Banana (one piece)
Chocolate or cocoa – 25 grams;
Honey (1-2 teaspoons)

Here's what you get in terms of BZHU and kilocalories:

Calories: 350-400.
Proteins: 20.
Fats: 5.
Carbohydrates: 65.

This is one serving. The combination of orange juice and cocoa is surprisingly delicious!

You can combine almost any of the ingredients that I indicated at the beginning. Lots of variations!

I also like this option.

Protein shake with banana and strawberries:

Kefir (300 ml);
Milk (100 ml)
Cottage cheese (100 g);
Banana (1-2 pcs);
Honey (1-2 teaspoons);
Nuts (50-100 g);
Strawberry (100 g)

It turns out very tasty! If it is a little thick, you can add a little more milk or water.

You can also crush 4-5 mint leaves in a mortar and mix them with the cocktail in a blender. It turns out to be a specific, mint-strawberry, very pleasant taste.

Experiment, friends! I would also add coconut flakes here. The shredded coconut will of course also add a little flavor. You can put 10-30 g, if desired.

Here's what you get in terms of BZHU and kilocalories:

Calories: 800-900.
Proteins: 40-45.
Fat: 40-45.
Carbohydrates: 60-70.

Student cocktail:

Water (300 ml);
Powdered milk (5 tablespoons)
Chicken eggs, whole (3 pcs.);
Oatmeal (2-3 spoons);
Banana (1-2 pieces);
Honey (1-2 teaspoons);

Now student memories come flooding back, when there was no money at all, and we tried to cook at least something protein after training. Then this cocktail was a great help))

By BJU and kilocalories it turns out:

Calories: 1080
Proteins: 70
Fat: 30
Carbohydrates: 130

I think that's enough banana smoothies. As I said, banana goes with almost any cocktail, so feel free to experiment.

You are unlikely to ruin your protein shake with a banana.

Let's look at other shakes for gaining muscle mass.

Making a protein shake at home to gain weight

The following smoothies can be made with or without banana, up to your preference.

Let's look at some interesting protein shake recipes that I'm sure you'll like.

Chocolate cocktail with strawberries:

Milk (300 ml);
Yogurt (either unflavored or any: with strawberries, strawberries, wild berries, etc.);
Low-fat cottage cheese (50 g);
Strawberry (100 g);
Chocolate or cocoa – 25 grams;
Honey (OPTIONAL, you can over-sweet it; 1-2 teaspoons);

Coconut flakes, by the way, will also taste very good here.

Here's what you get in terms of BZHU and kilocalories:

Calories: 440
Proteins: 30
Fat: 15
Carbohydrates: 50

Coffee-chocolate cocktail:

Kefir (250 ml);
Water (100 ml);
Chicken eggs, whole (3 pcs.);
Oatmeal (2-3 spoons);
Almonds (50 g);
Cinnamon (2-3 pinches);
Coffee ice cubes (3-5 pcs.);
Honey (1-2 teaspoons);

The cocktail has a pleasant coffee flavor with notes of almond.

Coffee ice cubes are prepared in advance, it turns out VERY TASTY! To prepare them, you need to brew coffee in a Turkish coffee pot or coffee maker (quite strong), pour it all into silicone ice molds (sold at any hardware store) and put it in the freezer (the coffee must cool first). These ice cubes are then added to the cocktail.

By BJU and kilocalories it turns out:

Calories: 970
Proteins: 53
Fat: 56
Carbohydrates: 68

Mint-cherry cocktail:

Cherry juice (200 ml);
Cottage cheese (100 g);
Egg white (1 pc.);
Kiwi (1 piece);
Honey (1-2 teaspoons);
Mint (4-5 leaves, finely ground in a mortar in advance);

A very specific cocktail. Too sweet for me. I don’t really like cloying sweetness, so I diluted it in 100 ml of water.

But kiwi with mint gives some kind of amazingly pleasant “minty sourness”, I don’t know what to call it, but it tastes very cool.

This cocktail is different in that it doesn’t have much protein, but as an alternative for occasional use, it’s not bad at all.

Here's what you get in terms of BZHU and kilocalories:

Calories: 340
Proteins: 25
Fats: 3
Carbohydrates: 50

Cocktail: “Protein Monster”:

Powdered milk (5-6 tablespoons);
Water (400 ml);
Natural yoghurt – 300 ml (or strawberry, berry or other flavored; I advise you to pay attention to Valio yoghurts);
Egg whites (6 pcs.);
Boiled buckwheat (50 g; weigh DRY);
Cold pressed olive oil (1 tablespoon);
Honey (1-2 teaspoons);

The cocktail, as we see, contains an increased amount of protein, a decent amount of carbohydrates (complex from buckwheat, simple from milk and honey) and even contains healthy unsaturated fats (from olive oil).

By BZHU and kilocalories:

Calories: 850
Proteins: 75
Fat: 10
Carbohydrates: 125

There are a LOT of variations!!! These are just some of the cocktails that can be prepared from these products to gain muscle mass.

The gist is this:

We do not mix acidic foods with milk (for example, kiwi with milk), because There is a high chance that the milk will curdle.
The calorie content is quite high, so distribute your cocktails into several doses (so that you get 20-30 g of protein per serving).
We give preference to ANIMAL PROTEIN (cottage cheese, milk, kefir, eggs). It has a much higher value than plant-based, which has an incomplete amino acid composition.
I don’t see much point in using such cocktails on an ongoing basis (they’re not cheap, and they’re high in calories, but as a treat, why not).

Now let's look at various protein shakes at home for weight loss.

Protein shake at home for weight loss

First, I would like to clarify a little the situation with cocktails for weight loss, whether at home or not.

As I said, there are NO protein shakes (allowed, of course) that you drink and, as if by magic, begin to lose weight.

A few rules for making protein shakes for weight loss at home:

Calorie content should be as low as possible (less carbohydrates, more protein).
If possible, completely eliminate the presence of fast carbohydrates (fruits, sugar, honey, etc.) in them.
You can additionally use stimulating additives (caffeine, yohimbine hydrochloride) and others (L-carnitine, BCAA, protein, etc.)

Those. we MAXIMIZE THE PROBABILITY that the body will store energy from the protein shake into fat reserves. This is not important for a person who is gaining muscle mass, but it is very important for a person trying to lose weight.

Protein shake #1:

Water (300 ml).
Whey isolate (1-2 scoops of 30 g each).

The simplest protein shake for those who are losing weight (0 sugar, 24-27 g of protein per scoop, about 100 kcal per scoop). As you can see, the cocktail is very simple, but nevertheless low in calories (especially since you can choose whey isolate with some flavor).

Protein shake "Energy":

Water 300 ml.
BCAA (1 scoop, 15 g).
Whey isolate (1 scoop).
Coffee ice cubes (we talked about how to prepare them a little higher).
Tincture of ginseng or eleutherococcus (15 drops).

I really like to prepare this cocktail dry before training in the gym (about 15 minutes before it) for several reasons:

BCAAs are great for keeping muscles lean, and many experiments have long proven that BCAAs help make fat burning more effective.
Whey isolate is perfectly digestible and contains an additional portion of BCAAs, of which there is never too much during drying.
Coffee ice cubes (namely caffeine) stimulate the central nervous system. The fat-burning effect of coffee has long been proven, so it would be stupid not to use it.
Tincture of ginseng or eleutherococcus. These drugs were called “weapons of Soviet athletes” and are sold in any pharmacy. The tinctures are alcohol based, so you don’t need to add a lot of them to the cocktail (it will be bitter), 15 drops is enough.

In terms of calories, it is also very low in calories (less than 150-200 kcal) + stimulants contribute to additional fat burning.

By the way, I wrote a detailed article about BCAA: what it is needed for. Read it, there are many interesting points there.

Protein shake “Fat Burning Machine”:

Water 300 ml.
BCAA (1 scoop, 15 g).
Whey isolate (1 scoop).
Coffee ice cubes (we talked about how to prepare them a little higher).
Tincture of ginseng or eleutherococcus (15 drops).
L-carnitine (15-30 ml).

Take 2-3 tablets of 5 mg of yohimbine hydrochloride with this cocktail (I gave a link to the article about it above) 30 minutes before training.

It’s like an “energy” cocktail, only L-carnitine is added here, which helps transport triglycerides into the mitochondria (energy stations) of cells during training, as well as yohimbine hydrochloride, which blocks alpha-2 adrenergic receptors and prevents you from becoming fatter.

Russian Standard Protein Shake:

Water (300 ml).
Powdered milk (5 tablespoons).
Egg whites (5 pcs.).
Banana (2 pieces).
Honey (1 teaspoon).

This cocktail falls into the category of “I’m afraid to drink sports nutrition, it’s all harmful, I would like something made from real food.” The cocktail is slightly higher in calories than the ones above.

Bodybuilders of the 90s in our country loved this cocktail very much, because sports nutrition was practically impossible to get.

By BZHU and kilocalories:

Calories: 500
Proteins: 50
Fats: 5
Carbohydrates: 80

Again, I remind you that while cutting it is better not to abuse various cocktails at all, because this complicates monitoring progress (it is difficult to count calories).

But I wanted you to know these recipes, because... I understand perfectly well how much you sometimes want to diversify your diet.

How to make a protein shake from powder

Well, I couldn’t ignore standard protein shakes made from powder and how to prepare them, because since my student life I’ve probably tried almost all the protein brands available in Russia today.

Preparing them couldn't be easier. This is a classic of the genre, as they say.

By the way, I don’t throw away the protein cans, but take them to my parents (I just came to visit them for a couple of days). They use these jars to store spring water)))

Here is a photo (my favorite protein brands are on them, by the way):

First, briefly about the main forms of protein:

Whey (WHEY: concentrate, isolate, hydrolysate) – rapid absorption (15-30 minutes).
Eggs albumin: egg albumin - medium digestibility (30-60 minutes).
Beef (Primal) – average digestibility (1-2 hours).
Casein – slow absorption (4-6 hours).

I have an article where I talked in great detail about what whey protein is and all its forms. Read it. It is very detailed and understandable.

You can buy whey or any other protein at the CHEAPEST price available for yourself using this link.

Each of these types of protein can be mixed either with water (less calorie, but, as a rule, less tasty) or with milk (more calorie, tastier, but not suitable for everyone, because some people are lactose indigestible).

Standard protein shake in the classic sense:

Mix 1-2 scoops (a scoop is a measuring spoon that is in every pack of protein) of protein with 200-300 ml of water or milk.
Then you stir the whole thing in a shaker (a jar with a mesh, very convenient for sports), or in a blender, or in a mixer.

ALL! The cocktail is ready. Nothing could be simpler. Some proteins are easier to mix (whey, egg), some are a little more complicated (beef, casein), but in general, this is a protein shake made from powder.

To this whole thing you can add 1-2 bananas, strawberries, chocolate or anything else at your discretion.

I do not recommend adding anything protein to a powdered protein shake for one simple reason.

1 scoop of protein powder contains 20-27 g of protein, which is more than enough for one dose (more is unlikely to be absorbed).

If calorie content is not particularly important to you, then you can drink complex protein, or indeed any protein.
If you are losing weight, then whey isolate.
At night you drink CASEIN (it takes 4-6 hours to digest, does not raise insulin levels much and supplies your muscles with amino acids almost all night).

DIY fat burning cocktails

Simultaneously with building muscle mass, the athlete must start another process in his body - burning excess fat. So that fat mass turns into muscle mass. Fat-burning cocktails will help us with this. And it is also quite possible to prepare them at home from the products available on hand.

Fat burning cocktail at home: recipe No. 1

The first recipe is for 2 liters of water. Ingredients of this cocktail:

cucumber
- 1 piece,
lemon
- 1 piece,
ginger
- 1 teaspoon,
mint leaves
- 12 pieces.

Grind everything. Leave the mixture to infuse at a temperature of 5°C for 12 hours. The resulting drink should be drunk the day before, half a glass at a time - 15 minutes before each meal.

Fat burning cocktail at home: recipe No. 2

The main component in this recipe is low-fat kefir.

Take 1 glass of kefir
,
literally add a pinch of crushed red pepper
,
half a teaspoon of cinnamon
and half a teaspoon of ginger
.

Little secret

Also, in order to lose weight, gain muscle mass and generally get into human shape, you need to eat:

grapefruit,
apples,
nuts,
green tea (no sugar!),
clean, still water in large quantities.

And don’t forget - these cocktails (as well as store-bought sports cocktails) only help if you follow the correct diet. All unhealthy foods, such as fatty and fried foods, should be excluded from your diet. It's better to steam it altogether.