18 Homemade Protein Shake Recipes

A protein-based cocktail can be made for any athlete. To do this, you need desire and the right ingredients. Proper and balanced nutrition is a key point for a person engaged in bodybuilding. In order for the achievements in this matter to be sufficiently high, it should be that your body receives the right amount of protein every day. Grilled chicken breasts or juicy red meat is the first thing that comes to mind, but it takes time to cook such a dish, which usually never happens. And the process of digesting meat itself consumes a lot of energy from the body, and such a hearty dinner cannot be combined with a visit to the gym. On the other hand, you can replace meat dishes with an equally effective means.

Different types of proteins, which are powder concentrates, are an excellent alternative. With all this, each species has its own specific task: muscle recovery, weight gain. Concentrated proteins could hardly boast of good digestion by the digestive organs. They literally forced bodybuilders to grimace like during a toothache. Nowadays, the modern market provides the opportunity to choose the most diverse and tasteful proteins. Despite this, the regular procedure for taking such powders that are diluted in water gives few positive results. They can not be compared with natural foods. In this article, we give you the opportunity to choose for yourself one of the most popular protein shakes made from natural and fresh products, which would suit you the most and which you could make at home. Let's start by discussing the most favorable time of day for drinking such homemade cocktails - this is undoubtedly morning!

At such a time, the glycogen level in the liver decreases, since the body did not receive any food throughout the night. In principle, the energy that is spent during sleep is negligible, there is nothing wrong with that. On the other hand, a lack of glycogen in combination with active actions after a person has awakened, can activate the release of catabolic hormones that corrode the muscles. You can wake up after a protein shake, in which you previously added the fructose contained in many fruits, and in particular honey. Compared with fructose, glucose goes into consumption immediately after it enters the muscles, and fructose is processed into glycogen after it enters the liver.

Before you go to training, you must charge your body with nutrients that stimulate muscle growth and help provide them with energy. To do this, you will need preferably slow proteins (20 grams) and carbohydrates (40 grams). Ordinary dishes in this situation will not be effective. Firstly, training with a full stomach is not the best option, and secondly, the assimilation of ordinary food is a long process. In this case, it is best to use a whey protein based protein shake. Opt for fructose again when you choose carbohydrates. Fructose gradually gives off energy and does not stimulate the release of insulin, which we absolutely do not need at the beginning of the workout, as it significantly reduces blood sugar and prevents fat burning.

After completing your workout, you need to complete two missions - restore glycogen and supply your muscles with plenty of protein. And our protein shakes will help us with this. The best choice would be whey protein (40 grams), but just recently it became known that casein should be added to this protein for the best effect, from which the muscles will grow much better. Fast carbohydrates are also necessary, the minimum dose is 60 grams (rolls, chocolates, sweets).

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

which contains honey and fruits will easily come to the rescue in this situation. So you can make an elementary procedure of protein soaking in pleasure. As a basis, you can take whey protein, casein, or a mixture thereof.

By night time, you need to prepare your muscles, because during sleep they are depleted. You do not need to fill your stomach with ordinary food, because during sleep it does not digest heavy foods. A protein shake will also come in handy here. Long-playing casein is the main component of a cocktail. You can take carbohydrates, but only in small portions. During sleep, the muscles do not need energy and excess carbohydrates will be processed into fat.

You will naturally spend more time preparing such cocktails than dissolving the powder, but the result is worth the cost.

Content

  • 1 1. Hot cocoa before bedtime:
  • 2 2. Protein vanilla shake at home, which is taken after training:
  • 3 3. Peach flavor cocktail, which is taken in the morning before training:
  • 4 4. The Orange Freshness cocktail is also taken in the morning before training.
  • 5 5. Cocktail "Chocolate with nuts-1", taken before training.
  • 6 6. Cocktail "Chocolate with nuts-2", taken after training.
  • 7 7. Mocha cocktail, taken before training in the morning or in the afternoon.
  • 8 8. A banana protein shake that is taken before exercise in the afternoon or in the morning.
  • 9 9. Cocktail for a press diet energy
  • 10 10. Strawberry Protein Shake
  • 11 11. Cocktail of oranges and bananas
  • 12 12. Cocktail "Berry"
  • 13 13. Summer Protein Shake made at home
  • 14 14. Arnold Schwarzenegger Prescription Protein Shake
  • 15 15. George Zangas Recipe Cocktail
  • 16 16. Steve Reeves Cocktail
  • 17 17. Cocktail Valentine Dikul
  • 18 18. Champions cocktail in haste, which can be consumed at any time except hard training.

1. Hot cocoa before bedtime:

  • One scoop of whey chocolate protein
  • One cup of skim milk;
  • Half a cup of homemade low-fat cheese;
  • One bag of instant cocoa.
  • Cooking method:
  • Heat the milk well, but it is unnecessary for it to boil. Pour it into a blender after pour in protein, cheese and cocoa. Beat mixture until smooth.
  • Such a cocktail will contain 0 grams of fiber, 1 gram of fat, 44 grams of protein, 20 grams of carbohydrates, 275 calories.

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

  • One scoop of whey vanilla protein
  • Half a cup of vanilla skim yogurt;
  • One scoop of casein tasting vanilla;
  • Half a cup of vanilla milk.
  • Cooking method:
  • In a separate bowl, mix the yogurt and protein until smooth. Pour the milk into a large glass and pour a lot of protein and yogurt into it, then gently mix with a spoon.
  • The composition of this cocktail: 0 grams of fiber, 61 grams of carbohydrates, 1 gram of fat, 48 grams of protein and 443 calories.

3. Cocktail "Peach Aroma", which is taken in the morning before training:

  • One scoop of whey vanilla protein
  • One packet of oatmeal;
  • One cup of water;
  • Half a can of peaches without syrup.
  • Cooking method:
  • Mix all the ingredients in a blender until smooth.
  • The composition of this cocktail: 2 grams of fiber, 2 grams of fat, 24 grams of protein and 306 calories.

4. The cocktail "Freshness of Orange" is also taken in the morning before training.

  • One cup of freshly squeezed orange juice;
  • Half a cup of vanilla skim yogurt;
  • One scoop of vanilla-flavored whey protein.
  • Cooking method:
  • Mix all the ingredients in a blender.
  • The composition of this cocktail: 2 grams of fiber, 1 gram of fat. 43 grams of carbohydrates, 27 grams of protein and 208 calories.

5. Cocktail "Chocolate with nuts-1", taken before training.

  • One cup of skim milk;
  • One scoop of chocolate-flavored whey protein
  • Half a crumbled chocolate bar;
  • Half a cup of grated almonds.
  • Cooking method:
  • Mix protein and milk in a blender. After that pour on top the detailed chocolate bar and grated almonds. There is a cocktail preferably a spoon.
  • The composition of this product:
  • 8 grams of fiber, 17 grams of fat, 39 grams of protein, 41 grams of carbohydrates and 457 calories.

6. Cocktail "Chocolate with nuts-2", take after training.

  • One scoop of casein vanilla flavor;
  • One cup of lemonade;
  • One scoop of whey protein.
  • Cooking method:
  • Stir together with lemonade all the ingredients in a tightly closed container.
  • Please note that lemonade should not be taken on a sweetener (aspartame), but on sugar.
  • The composition of this cocktail: 0 grams of fiber, 1 gram of fat, 43 grams of protein, 65 grams of carbohydrates and 445 calories.

7. Mocha cocktail, taken before training in the morning or in the afternoon.

  • Two tablespoons of honey;
  • One scoop of chocolate-flavored whey protein
  • One cup of hot coffee.
  • Cooking method:
  • Mix everything in a blender
  • Ingredients.
  • The composition of this cocktail: 0 grams of fiber, 0 grams of fat. 20 grams of protein, 36 grams of carbohydrates and 215 calories.

8. Banana protein shake, which is taken before exercise in the afternoon or in the morning.

  • One cup of skim milk;
  • One medium banana
  • One scoop of chocolate-flavored whey protein
  • One tablespoon of peanut butter.
  • Cooking method:
  • Stir the ingredients well in a blender.
  • The composition of this cocktail: 2 grams of fiber, 16 grams of fat, 37 grams of protein, 46 grams of carbohydrates and 461 calories.

9. Energy cocktail for a diet press

  • One cup of one percent milk;
  • Three quarters of a cup of oat flakes pre-soaked in water;
  • Two scoops of chocolate-flavored whey protein;
  • Two tablespoons of low fat vanilla yogurt;
  • Six detailed ice cubes;
  • Two teaspoons of peanut butter.
  • Cooking method:
  • Shuffle all components in a blender.
  • This cocktail contains: No. grams of fiber, 4 grams of fat, 12 grams of protein, 29 grams of carbohydrates and 220 calories.

10. Strawberry Protein Shake

  • Two scoops of whey protein;
  • One cup of one percent milk;
  • One cup of frozen strawberries;
  • Half a cup of vanilla nonfat yogurt;
  • Two teaspoons peanut butter;
  • Six detailed ice cubes.
  • Cooking method:
  • Shuffle all components in a blender.
  • A cocktail contains: 3 grams of fiber, 5 grams of fat, 11 grams of protein, 26 grams of carbohydrates and 186 calories.

11. A cocktail of oranges and bananas

  • 250 milliliters of concentrated frozen orange juice;
  • Half a cup of vanilla nonfat yogurt;
  • One medium banana
  • Six detailed ice cubes;
  • Half a cup of one percent milk.
  • Cooking method:
  • Mix all the ingredients thoroughly in a blender.
  • This cocktail contains: 2 grams of fiber, 2 grams of fat, 8 grams of protein, 33 grams of carbohydrate and 171 calories.

12. Cocktail "Berry"

  • Three quarters of a cup of soaked oatmeal in skim milk;
  • Three quarters of a cup of skim milk;
  • Three quarter cups of a mixture of frozen blueberries, strawberries and raspberries;
  • Two scoops of whey protein;
  • Three crushed ice cubes.
  • Cooking method:
  • Mix all the ingredients thoroughly in a blender.
  • This cocktail contains: 4 grams of fiber, 1 gram of fat, 7 grams of protein, 27 grams of carbohydrates and 144 calories.

13. Protein shake "Summer" made at home

  • Two third cups of frozen strawberries;
  • Two scoops of whey vanilla protein
  • 120 grams of low fat vanilla yogurt;
  • One medium banana
  • Three quarters of a cup of one percent milk;
  • Half a cup of nutmeg, cut into small cubes;
  • Three cubes of crushed ice.
  • Cooking method:
  • Mix all the ingredients.
  • This cocktail contains: 4 grams of fiber, 2 grams of fat, 9 grams of protein, 39 grams of carbohydrates and 199 calories.

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

14. Arnold Schwarzenegger Prescription Protein Shake

  • Half a cup of creamy ice cream;
  • Two glasses of milk;
  • Half a cup of skim milk powder;
  • One fresh egg.
  • Cooking method:
  • Stir all components until smooth in a blender.

15. George Zangas Recipe Cocktail

Fresh fruits 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 cubes.
Cooking method:
First, beat the fruit with juice or milk in a blender, then add all the remaining ingredients and mix them until smooth.

16. Steve Reeves Cocktail

Three fresh eggs;
Two tablespoons of milk powder;
400 grams of freshly squeezed orange juice;
One banana
One tablespoon of gelatin;
One tablespoon of honey.
Cooking method:
Mix all components in a blender.

17. Cocktail Valentine Dikul

100 grams of cottage cheese;
Three teaspoons of crumbled
Chocolate
Two teaspoons of honey;
150 grams of sour cream.
Cooking method:
Pour sour cream into a blender, then cottage cheese, chocolate and honey. Beat until smooth.
Of course, a cocktail with powder will give more results, but in order to avoid harm to your health, do not focus on them.

18. Champions cocktail in haste, which can be consumed at any time except hard training.

450 grams of yogurt;
7 tablets of sugar substitute (preferably “Sladis”);
A pinch of vanilla sugar
200 grams of fat-free cottage cheese.
Cooking method:
Pour cottage cheese, yogurt, sugar substitute and vanillin dissolved in water into a blender.
Stir and consume 20 before training.
Such a cocktail contains: 8 grams of sucrose, 1.5 grams of fat, 21.3 grams of protein, 17 grams of carbohydrates and 167 calories.

Do not buy special cocktails from unknown manufacturers and people who sell them from under the “counter”. Such drugs may contain anabolic steroids and narcotic substances. These dubious remedies can be the beginning for health problems and troubles before doping contests. They can also turn into excess protein in the diet. Uric acid is one of the components of protein metabolism, and if you abuse proteins, it is possible to cause the development of gout and urolithiasis. Be careful and careful with protein shakes.

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