What does a protein shake do for a set? Homemade protein shake recipe for muscle growth. The benefits of drinking protein shakes

Professional athletes definitely add muscle growth cocktails to their daily diet. Fitness and bodybuilding enthusiasts will also find them useful to increase body contour.

Such cocktails cannot be replaced with regular dishes, since special ingredients are added to the drinks, which are perfectly absorbed in the body. Cocktails feed muscle building material and also relieve hunger. They do not turn into fat and enrich the body with amino acids.

Muscle Building Cocktail Recipes

Take a 200 gram glass, break 1 egg into it, add 1 tablespoon of grated walnuts and 1 tablespoon of honey. Fill the remaining space of the glass with kefir. Mix all ingredients with a mixer. Take the drink 10-15 minutes before the start of your workout.

Mix 100 grams of finely grated potatoes, 50 grams of processed cheese, 50 grams of mayonnaise, 100 grams of finely grated dried mushrooms and 1 raw egg. Drink the shake 30-45 minutes before training. Before this, do not eat for 5 hours.

Grind 1 boiled egg, 25 grams of milk powder, 1 tablespoon of sour cream, sunflower oil and lemon juice in a blender. The consistency of the cocktail will be similar to thick sour cream.

Mix 1 banana, 2 tablespoons of oatmeal, 250 milliliters of milk, 150 grams of yogurt and 100 grams of ice cream in a blender. You should take the cocktail before training.

Cocktail "Giant"

You will need: 330 grams of skim milk, 1 large banana, 1 cup of low-fat ice cream, 1 tablespoon of honey, 2 tablespoons of nut butter and 3 tablespoons of whey protein powder.

Mix ice cream and milk with a mixer. On low speed, add banana, nut butter, egg white and honey. The cocktail has a balanced combination of proteins, fats and carbohydrates, it helps accelerate the growth of muscle mass.

Cocktail "Carbohydrate"

You will need: 100 milliliters of water, 300 grams of low-fat cottage cheese, 1 package of vanillin, 2 tablespoons of kefir (yogurt), 1 tablespoon of sugar and 1.5 tablespoons of cocoa powder.

Prepare a drink on the stove using water, cocoa and sugar. Once it has simmered for 1 minute, remove it from the heat. The mixture will resemble hot chocolate. Add the remaining ingredients to the drink and mix in a blender. Can be consumed after cooling.

These cocktails can replace the main meal.

In strength sports, one of the components that influences the results of training is the muscular system. When it is necessary to increase muscle volume, a specially selected training program is used, which is accompanied by a competent nutrition program. However, no matter how competently and accurately the diet is compiled, it cannot satisfy all the needs of the body of a modern athlete of this sport. In most cases, the reason for this is the inability of the digestive tract to process the huge volume of food that an athlete needs to consume to solve his training tasks. This is exactly why special supplements are needed, in particular, cocktails for muscle growth.

Varieties of cocktails

As you know, there are many training goals in strength sports. Apart from increasing the muscle volume of the body, people also reduce the percentage of fat levels under the skin. In addition, one of the goals of strength sports is to increase overall endurance. Based on this, a cocktail for gaining muscle mass is only one of the possible options, because by changing the components of the drink, you can ensure that it supplies the body with solving any of the above problems. But even within this category there are variations. As a rule, cocktails for muscle growth vary in the content of components such as protein and carbohydrates.

How to choose a cocktail

All people are able to respond differently to a particular nutritional program. The body’s reaction to various cocktails for building muscle mass will manifest itself in a similar way. Some athletes easily gain body weight without excess fat reserves, while others, on the contrary, gain ballast mass faster than useful mass. For the first category of people, cocktails for muscle growth with a high carbohydrate content are used, and for the second, with a low carbohydrate content. The large inclusion of protein in this drink allows you to control the release of insulin in low concentrations.

Time of receipt

In science there is such a thing as a food pyramid. According to this scheme, the content of protein products in food gradually increases from breakfast to dinner with a simultaneous decrease in fats and carbohydrates. This technique is based on the fact that as evening approaches, the amount of substances that provoke the formation of fat should decrease, while the concentration of substances inert to this process should increase. Cocktails for muscle growth must be taken according to this rule, that is, with a high carbohydrate content - in the morning or before training, with a low carbohydrate content - in the afternoon or before bed.

Efficiency of reception

Any drinks prepared on the basis of sports nutrition are just food additives. You can't rely on them as if they were magic cures. If you do not follow all the important rules of strength training, then no supplements will simply help. However, for those people who have already reached their physiological threshold, this type of product, when used correctly, will really help to take a significant step forward.

Protein is a building component of our muscle mass. For the most effective increase in muscle growth, athletes are recommended to take 2-3 g of protein per 1 kg of body weight daily. It’s not always possible to get the required amount of protein from regular foods, which is why protein shakes for muscle growth are so popular now. Protein shakes are best taken an hour before exercise or 20 minutes after exercise.

Protein shake based on concentrate

Modern sports nutrition suggests preparing protein shakes for muscle growth using powder. By the way, it’s very convenient - for preparation you only need powder and some kind of liquid (water, juices), you can even add vitamins in the form of fresh or frozen berries. Manufacturing companies guarantee high quality and offer a lot of options. The cocktails turn out very well, you can even choose according to your taste (chocolate, strawberry, etc.). Also a nice bonus is that all proportions in the powder are calculated (proteins, fats, carbohydrates), this allows you to gain muscle mass more effectively.

Protein shake at home

If you love to cook, you can try making your own protein shake at home. But sometimes it happens that it is more profitable to buy the powder version, since the prices for natural, high-quality products are very high. But what won’t you do for your loved one? The basic ingredients of a protein shake prepared at home are milk, juices, eggs, cottage cheese, bananas, fruits, jam, honey. Cottage cheese is better low-fat (quickly absorbed + less excess fat). Eggs should only be boiled to avoid possible infections. If you want to add fat to your smoothie, olive oil is your best bet (doesn't bind testosterone production).

Classic protein shake recipe for gaining muscle mass:

• Milk -300-400ml;
• Cottage cheese - 80-100g;
• Eggs - 4 pcs (boiled, whites only);
• Banana;
• Olive oil (optional);
• Honey / jam / sugar – 2 tablespoons.

All this needs to be mixed in a mixer. This cocktail will contain approximately 45g of protein, you can slightly change the proportions to suit your taste.

The better protein shake made with powder

It is worth saying that a purchased protein shake will always be absorbed faster than a mixture prepared at home. You can choose protein in powder form based on your goals. In general, there are two options: isolate and casein. The isolate is quickly absorbed and is good to take after a workout or in the morning to quickly deliver nutrients to muscle tissue. Casein is an ideal option for taking before bed, as it will be absorbed gradually and nourish your body throughout sleep. Protein is amino acids. In the finished sports nutrition product, the most important amino acids (BCAAs, found mainly in meat products) are already ready for rapid absorption. Protein from a homemade cocktail will break down into amino acids in a couple of hours. Moreover, a homemade cocktail will not have all the necessary components and high balance. Also, the powder version allows you to save a lot of time, but if you like to cook, you can experiment.

The protein content in the product is the most important indicator when choosing a powder; it is also worth looking at the manufacturer. There are many sports nutrition companies that have already proven the quality of their products for decades. To make a protein shake for muscle growth, you need to look for a protein powder that contains at least 60 grams of protein per 100 grams of product.

We can advise you on trusted sports nutrition companies that produce quality products at reasonable prices:

• Prolab;
• Twinlab;
• Multipower;
• Optimum Nutrition.

A sculpted body, adorned with powerful muscles, is the dream of many. To form this magnificent structure, the main natural building material for muscles is needed -. Fast intake and easy absorption of proteins ensure protein shakes. They can be prepared from dry mixtures or from homemade products.

Let's figure out what the composition of protein shakes for building muscle mass might be, how to prepare them, as well as how to take them.

Protein shake - benefits and harms

The natural food of a person, which he easily digests from the moment of his birth, is milk and, accordingly, the proteins contained in it. Therefore, the main “building” drink for building muscle mass is a solution extremely saturated with “milk” proteins and their components – amino acids.

To ensure a concentrated, “impact” supply of proteins, the cocktail should not be too liquid; its optimal consistency is the thickness of sour cream.

In addition to proteins, fats (sources of energy) are also added to protein shakes.

In fact, protein, if it is successfully broken down and absorbed in the gastrointestinal tract, and then used by the body to form new cells, is extremely beneficial - especially for those who are actively growing muscles.

Problems can only arise due to dose and degree of absorption incoming protein.

• If the amount of protein is not enough to cover the cost of intense physical activity, muscles will not grow. An actively exercising person needs a daily protein intake of 2 g per kilogram of body weight.
• If protein is consumed in excess, digestive difficulties arise, and additional stress is placed on the liver and kidneys.
• In case of individual intolerance or allergy to milk and its components, the selection of other sources of additional protein is required.

Athletes over 30 years of age often have difficulty assimilation. They are recommended to be used for cocktails.

Powder or natural ingredients?

The sports nutrition industry offers a wide range of protein shake powder mixes. The basis of these mixtures is filtered and spray-dried milk components.

In addition to dairy components, they are also used to produce dry protein, producing, respectively, egg and protein.

The benefits of protein powder is the highest possible concentration of beneficial substances, minimal allergenicity and the speed of preparing a cocktail from them. At the same time, due to the complex production technology, the price of dry protein concentrate is quite high.

Much more accessible protein shake prepared from natural products. The main parameters of its preparation – high protein concentration and overall “sour cream” consistency – can easily be achieved at home. The protein component is provided by milk and dairy products, as well as eggs.

The natural combination and availability of components makes these cocktails quite effective and the most popular.

How to take a protein shake correctly

On the training day, this time is determined quite simply: the first time - half an hour before the start of training, second time - after it, no later than half an hour later.

It is these time frames that limit the so-called “carbohydrate-protein window”, when the body, having experienced the stress of increased load, is especially readily restored and actively absorbs incoming protein nutrition.

On the day when no training, it is also recommended to take the protein shake twice: the first time between breakfast and lunch. At this time, the drink should be additionally enriched with a carbohydrate, sweet component (jam, sugar). The protein concentration may be slightly less. When using powder at this time of day, you need to choose whey, “fast” proteins.

The optimal volume of a protein shake is: 250-300 ml for one appointment. This amount will ensure a sufficient, but not excessive supply of essential nutrients. On average this volume contains 200-250 kilocalories.

The best temperature for a protein shake is: 37ºС. It is at this temperature that digestive processes are most active.

• liquid component - milk or dairy products, water, ;
• protein component – ​​dry protein or natural products with a high protein content;
• carbohydrate, fat, vitamin supplements.

Based on this generalized composition, using dry and natural ingredients, you can create a great variety of muscle-building cocktails.

Powder shake

To prepare a regular protein shake from a dry mixture, you need to pour it into a shaker 250-300 ml water or milk, pour a measured volume of powder into it, close the shaker tightly and shake it until the dry and liquid components are completely mixed.

To diversify the composition and give the cocktail new flavor and aromatic shades, additional ingredients are introduced into its recipe.

So, for example, to receive before training You can mix in a blender this delicious “quick action” mixture: a cup of purified water, one scoop of vanilla whey protein, corn or instant cereal, canned (without syrup).

Evening cocktail with “long-lasting” proteins it could be like this: one scoop of casein protein with chocolate, 150g of homemade cheese, 50g of instant cocoa and 300ml of skim milk, mixed with a blender until smooth.

Homemade cocktail

Within the basic requirements of a protein shake: thick, high in highly digestible protein, a variety of exceptionally nutritious and healthy drinks can be created.

Here, for example, are three delicious compositions of varying complexity for preparation in mixers and blenders:

• 300 ml of milk, 250 g, one medium size, 2 tablespoons of honey or condensed milk, 2 tablespoons of oatmeal, 2 mashed whites of boiled eggs, before use and how to determine their quantity depending on the desired protein content in the cocktail. Recommendations are also given on the regimen for taking this drink to build muscle mass.

  Those who build their bodies provide the protein building blocks for their muscles in different ways. Some achieve the desired result with natural milk, cottage cheese, and sour cream. Others carefully calculate the balance of “fast” and “slow” proteins, sparing no expense, and restore concentrated nutrition from the powder.

  In addition, the individual characteristics of the athlete are of great importance. For people who are lean by constitution and those who are naturally prone to gaining excess weight, the composition of the cocktail and the rhythm of its intake will be significantly different.

  What protein shakes do you choose? How do you achieve success? What advice do you give to beginners? Share your experiences and impressions with us in the comments!

Girls trying to lose weight envy the lucky girls who “eat and don’t get fat.” At the same time, they don’t even realize how difficult it is for thin girls to gain muscle mass. Making a sculpted figure from a dense body is much easier than building up skin and bones to a lean physique.

Protein shakes for weight gain

Weight gain drinks can be obtained in several ways: purchase ready-made powder at a sports nutrition store, prepare a drink in your kitchen from products, or combine products with protein powder.

• Whey Protein. The base is whey. This cocktail is absorbed faster than other protein drinks and supplies the body with amino acids, proteins, and vitamins. Usually they drink it before and after sports. Whey protein is great for gaining weight. It is included in complex proteins.
• Soy protein. The main component is soy. Soy protein is great for weight loss, but we do not recommend using this drink for weight gain.
• Casein . The base is milk. Casein protein is absorbed very slowly; you drink it at night so that during this entire period the body “feeds” on protein. During a busy day, drink a casein shake two to three times a day.
• Complex cocktail – the most commonly used drink for weight gain. Contains a combination of several types of proteins, effective in gaining body weight.

Conclusion: if you are buying a shake to gain weight, then choose casein, whey or complex protein.

Home cooking: recipes

You can diversify your diet with delicious drinks that promote muscle growth and weight gain. Drink a smoothie morning, afternoon and evening. There should be at least five meals.

As a base for drinks, take kefir or milk with a fat content of 2–3%. Protein comes into the body mainly from cottage cheese or eggs. Sources of carbohydrates can be regular sugar, honey, jam, peanut butter, dark chocolate. Use natural ice cream. Always try to drink a freshly prepared drink.

Curd and banana cocktail

The drink requires 120 grams of cottage cheese, 100 grams of oatmeal, medium-sized banana, dessert spoon of peanut butter, 250 ml of fresh milk.

Use regular oatmeal; instant oats are not suitable for our recipe. Cottage cheese and milk must be fresh. For taste, add a spoonful of cinnamon, honey, and a lemon wedge. Place all ingredients in a blender bowl and mix for a minute to form a homogeneous paste. Drink the drink slowly, prolonging the pleasure. The finished cocktail is rich in carbohydrates and will saturate the body for the next two hours.

Nut-banana smoothie

Components: four bananas, 200 grams of cottage cheese, half a liter of milk, a couple of spoons of honey, 100 grams of nuts. Drink the drink in two doses. One hundred grams contains 6 grams of protein. This cocktail turns out very tasty and nutritious. Be sure to take natural nuts; you cannot use salted nuts from bags. Walnuts are very healthy. Pre-clean them and crush them to a fine powder.

Sour cream cocktail

Ingredients: 1 00 ml of juice, one yolk of a raw egg, 150 grams of sour cream, lemon juice and a spoon of olive oil. Take pineapple or orange juice. It is preferable to choose freshly squeezed juice. The fat content of sour cream is not lower than 2%. For flavor, sprinkle the finished drink with nutmeg.

Cocktail with cocoa

To prepare, take one tablespoon of cocoa, 200 ml of drinking water, the same amount of milk, 400 grams of natural cottage cheese.

Coconut flakes will add flavor to the finished dish.

Chocolate cocktail

Crumble a few pieces of dark chocolate into 250 ml of kefir, add one quail egg. Mix all ingredients in a shaker. This drink is great for snacking.

Diet rules for weight gain

Choose high-quality protein, pay attention to the composition, manufacturer, expiration date. Do not exceed the dosage specified by the manufacturer. Exceeding the portion will not add weight to you, but will increase the load on your internal organs.

• In the morning, drink fast proteins and carbohydrates (whey shake).
• After an hour, have a hearty breakfast of complex carbohydrates (porridge).
• Drink water throughout the day and during training.
• An hour before training, stock up on energy by eating slow carbohydrates (rice, cereals) and drinking fast protein.
• After classes - a portion of fast carbohydrates. Drink a gainer or eat fish, honey, muffins.
• Complex carbohydrates (pasta, meat) are preferred for dinner.
• Before going to bed and at night, consume a cocktail of slow-acting proteins (casein).

Rules for training for weight gain

In order to gain quality weight, you need to work out in the gym. Otherwise, it will be subcutaneous fat, not muscle. You are much more likely to get good results if you practice under the guidance of an experienced instructor.

• Start your training with basic exercises.
• Do sets of 10-12 repetitions. Less than six repetitions will not give any effect on muscle growth.
• Increase your training volume.
• Consider your training regimen.
• Choose time to rest. Work out three times a week. Remember that muscle growth occurs on rest days.
• Take care of your nutrition. Half the success lies in the right choice of diet.