18 Recipes protein shakes at home

Cocktail on the basis of proteins can do for any athlete. For this you will need the desire and the right ingredients. Proper and balanced diet is the key point for a person involved in bodybuilding. In order to achieve in this case was high enough, it to your body every day, got the right amount of protein. Chicken breast or succulent red meat on the grill, this is the first that comes to mind, but to prepare this dish takes time, which is usually never. Yes, and the process of digestion of meat takes a lot of energy in the body and so dense lunch may not be able to combine with a visit to the gym. On the other hand, you can replace the meat dishes are no less effective means.

Different types of proteins which is a powder concentrate, are an excellent alternative. With all this, each species has its own specific task: the recovery of muscles, increase body mass. A good assimilation by the digestive organs are concentrated proteins could hardly boast of. They literally forced the bodybuilders to build grimaces as during toothache. Nowadays, modern market gives a choice of different and tasty proteins. Despite this the regular procedure of reception of such powders, which are diluted in water, produce few positive results. They can not compare with natural food products. In this article, we give you the opportunity to choose for themselves one of the most popular protein shakes made from natural and fresh ingredients which you came and which you could prepare at home. Let us discuss the best time of day for consumption of such homemade cocktails is undoubtedly the morning!

At this time in the liver the level of glycogen is reduced, because the body throughout the night had not received any food. In principle, the energy that is spent during sleep is negligible, nothing wrong with that. On the other hand, the lack of glycogen in combination with action after the man awoke, can activate the release of catabolic hormones which eat away the muscles. You can after waking up to drink a protein shake that you have previously added fructose found in many fruits and especially in honey. Glucose compared to fructose goes immediately into the flow after being hit in the muscle, fructose is converted into glycogen after being hit in the liver.

Before going to practice, you must charge your body with nutrients that stimulate muscle growth and help provide them with energy. For this youneed desirable slow proteins (20 grams) and carbs (40 grams). Everyday dishes are in this situation will not be effective. First, practice with a stuffed belly is not the best option, and secondly, the assimilation of normal food a long process. In this case, it is best to use a protein shake based on whey protein. Stop your choice again on fructose when you choose carbohydrates. Fructose gradually gives energy and stimulates the release of insulin, which is absolutely not necessary to us early in the workout, as it significantly reduces the blood sugar level and prevents fat burning.

After training you need to accomplish two missions – to restore glycogen and supply your muscles a lot of protein. And this will help us with our protein shakes. The best choice would be whey protein (40 grams), but more recently it became known that for the best effect of this protein should be to add casein protein, which the muscles will grow much better. Fast carbs are also needed, minimum dose of 60 grams (muffins, chocolate, candy).

The bodybuilder needs to eat every two to three hours, which does not always work out, especially if you work or are on vacation. But cooked protein shake,

which contains the honey and the fruit will easily come to the rescue in this situation. So you can do a simple procedure of impregnation of protein in pleasure. For a basis you can take whey protein, casein or a mixture thereof.

To night time of day must to prepare your muscles, because during sleep they are exhausted. No need to fill my stomach with ordinary food, because during sleep he does not digest heavy food. Here you will also come to the aid of a protein shake. Long lasting casein is the main component of the cocktail. You can take carbohydrates, but only in small portions. During sleep the muscles do not need energy and excess carbs will be processed into fat.

You'll naturally spend more time on the preparation than on the dissolution of the powder, but the result is worth the cost.

1. Hot cocoa before going to bed:

• One scoop of chocolate whey protein;
• One Cup of skim milk;
• Half Cup of homemade low-fat cheese;
• One packet of instant cocoa.
• Method of preparation:
• Carefully heat the milk, but it is unnecessary, that it was in full swing. Pour it in the blender after fill there protein, cheese and cocoa. Beat the mixture until smooth.
• This cocktail will contain 0 grams of fiber, 1 gram fat, 44 grams protein, 20 grams carbohydrates,275 calories.

2. Protein vanilla shake at home, which is taken after a workout:

• One scoop vanilla whey protein;
• Half Cup vanilla fat-free yogurt;
• One scoop of casein with a taste of vanilla;
• Half Cup of vanilla milk.
• Method of preparation:
• In a separate bowl mix yogurt and protein until smooth. Milk pour into a large glass and pour into it a mass of protein and yogurt after mix gently with a spoon.
• The composition of this cocktail: 0 grams of fiber, 61 grams carbohydrates, 1 gram fat, 48 grams of protein and 443 calories.

3. Cocktail "peach", which is taken in the morning before workout:

• One scoop vanilla whey protein;
• One package of oatmeal;
• One Cup of water;
• Half cans of canned peaches without the syrup.
• Method of preparation:
• Mix in a blender all the ingredients until a homogeneous mass.
• The composition of the cocktail: 2 grams of fiber, 2 grams fat, 24 grams of protein 306 calories.

4. Cocktail "Fresh oranges" were also taken in the morning before training.

• One Cup of freshly squeezed orange juice;
• Half Cup vanilla fat-free yogurt;
• One scoop of whey protein with vanilla flavor.
• Method of preparation:
• All components mix in a blender.
• The composition of the cocktail: 2 grams of fiber, 1 gram of fat. 43 grams of carbs, 27 grams of protein and only 208 calories.

5. Cocktail "Chocolate with nuts-1", is taken before a workout.

• One Cup of skim milk;
• One scoop of whey protein with chocolate flavor;
• Half of crumbled candy bars;
• Half Cup of grated almonds.
• Method of preparation:
• Protein and milk mixed in a blender. Then pour on top for more chocolate and grated almonds. Have a cocktail, preferably with a spoon.
• The composition of this product:
• 8 grams of fiber, 17 grams fat, 39 grams protein, 41 grams of carbohydrates and 457 calories.

6. Cocktail "Chocolate with nuts-2", to take after a workout.

• One scoop casein vanilla flavour;
• One Cup of lemonade;
• One scoop of whey protein.
• Method of preparation:
• Stir together lemonade all ingredients in a tightly closed container.
• Please note that the lemonade must be taken not on the sweetener (asparkam), and the Sahara.
• Compositionthe cocktail: 0 grams of fiber, 1 gram of fat, 43 grams protein, 65 grams of carbohydrates and 445 calories.

7. Cocktail "Mocha" was adopted to workout in the morning or in the afternoon.

• Two tablespoons of honey;
• One scoop of whey protein with chocolate flavor;
• One Cup of coffee hot.
• Method of preparation:
• Mix in blender all
• ingredients.
• The composition of this cocktail: 0 grams of fiber, 0 grams of fat. 20 grams of protein, 36 grams of carbs and 215 calories.

8. Banana protein shake that is taken before workout in the afternoon or in the morning.

• One Cup of skim milk;
• One medium banana;
• One scoop whey protein with chocolate flavor;
• One tablespoon of peanut butter.
• Method of preparation:
• Mix the ingredients thoroughly in a blender.
• The composition of the cocktail: 2 grams of fiber, 16 grams fat, 37 grams protein, 46 grams of carbohydrates and 461 calories.

9. Cocktail for press diet energy

• One Cup of one percent milk;
• Three quarters Cup instant oat flakes previously soaked in water;
• Two scoops of whey protein with chocolate flavor;
• Two tablespoons of low-fat vanilla yogurt;
• For more six ice cubes;
• Two teaspoons of peanut paste.
• Method of preparation:
• Mix in a blender all the ingredients.
• This cocktail contains: No. grams of fiber, 4 grams fat, 12 grams protein, 29 grams of carbohydrates and 220 calories.

10. Protein shake Strawberry

• Two scoops of whey protein;
• One Cup of one percent milk;
• One Cup of frozen strawberries;
• Half Cup vanilla low-fat yogurt;
• Two teaspoons of peanut paste;
• Six a for more ice cubes.
• Method of preparation:
• Mix all the ingredients in a blender.
• The cocktail contains: 3 grams of fiber, 5 grams fat, 11 grams protein, 26 grams of carbohydrates and 186 calories.

11. A cocktail of oranges and bananas

• 250 milliliters of concentrated frozen orange juice;
• Half Cup vanilla low-fat yogurt;
• One medium banana;
• For more six ice cubes;
• Half Cup of one percent milk.
• Method of preparation:
• All ingredients mix thoroughly in a blender.
• This cocktail contains: 2 grams of fiber, 2 grams fat, 8 grams protein, 33 grams carbohydrate and calorie 171.

12. Cocktail "Berry"title="" width="" alt="" width="">

• Three quarters of a Cup of soaked rolled oats in the skim milk;
• Three quarters of a Cup of skim milk;
• Three quarters of a Cup mixture of frozen blueberries, strawberries and raspberries;
• Two scoops of whey protein;
• Three crushed ice cubes.
• Method of preparation:
• All components mix thoroughly in a blender.
• This cocktail contains: 4 grams of fiber, 1 gram fat, 7 grams protein, 27 grams of carbs and 144 calories.

13. Protein shake "Summer" home-made

• Two-thirds Cup of frozen strawberries;
• Two scoops vanilla whey protein;
• 120 grams low fat vanilla yogurt;
• One medium banana;
• Three quarters of a Cup one percent milk;
• Half Cup honeydew melon, cut into small cubes;
• Three cubes of crushed ice.
• Method of preparation:
• All components mix.
• This cocktail contains: 4 grams of fiber, 2 grams fat, 9 grams protein, 39 grams of carbs, and 199 calories.

You can also use the cocktail recipes of famous people who made a lot of progress in the field of bodybuilding.

14. Protein shake recipe Arnold Schwarzenegger

• Half Cup of creamy ice cream;
• Two glasses of milk;
• Half Cup of skim milk powder;
• One fresh egg.
• Method of preparation:
• Mix all the ingredients until smooth in a blender.

15. Cocktail recipe George Zangas

Fresh fruit or berries;
300-350 grams of fruit juice or milk;
Three fresh eggs;
Two teaspoons of brewer's yeast;
Two scoops of protein powder;
Four ice cube.
Method of preparation:
To start, whisk the fruit juice or milk in a blender, then add all remaining ingredients and mix until smooth.

16. Cocktail Steve Reeves

Three fresh eggs;
Two tablespoons dry milk;
400 grams freshly squeezed orange juice;
One banana;
One tablespoon of gelatin;
One tablespoon of honey.
Method of preparation:
All components mix in a blender.

17. Cocktail Valentine Dikulja

100 grams of cottage cheese;
Three teaspoon crumbled
chocolate;
Two teaspoons of honey;
150 grams of sour cream.
Method of preparation:
Put in blender with sour cream, then cheese, chocolate and honey. Whisk until smooth.
Of course, a cocktail of powder will give more results, but to avoid harm to their health should not focus on them.

18.Cocktail Champions in haste, which can be used at any time in addition to heavy training.

450 grams yogurt;
7 tablets of sugar substitute (preferably "Slides");
A pinch of vanilla sugar;
200 grams of low fat cottage cheese.
Method of preparation:
Pour into a blender cheese, yogurt, dissolved in water, sugar substitute and vanilla.
Mix and consume in 20 to workout.
This cocktail contains: 8 grams of sucrose and 1.5 grams of fat, 21.3 grams of protein, 17 grams carbs, 167 calories.

Do not purchase the special cocktails from unknown manufacturers and people who sell them from under the "counter". These preparations may contain anabolic steroids and drugs. These dubious funds may be the start of health problems, and troubles before competitions with doping control. They can also turn into a excess protein in the diet. Uric acid is one of the components of metabolic products of protein and if overused proteins, it is possible to cause the development of gout and kidney stones. Be careful with the methods of drinking a protein shake.