Protein-carbohydrate cocktail recipe. Calorie, chemical composition and nutritional value.

Homemade protein shakes

Delicious recipes for weight loss

Protein drinks can be an excellent way to normalize body weight. They will help you lose weight and avoid unnecessary stress that usually comes with strict diets. The cooking process will not cause any difficulties. Suitable liquid bases include: milk, yogurt, kefir, fermented baked milk, juices or plain clean water. The main rule when fighting excess weight is to replace only one meal. Usually it's dinner. Under no circumstances should you refuse a full breakfast or lunch. This will lead to a deterioration in overall health and loss of strength. It is better to reduce portions while maintaining variety in your daily diet. about how to quickly lose weight at home in our previous article.

Making cocktails based on milk

Curd

• milk – 200 ml;
• low-fat cottage cheese – 100-120 g;
• sugar to taste.

The ingredients should be at room temperature, so you should remove them from the refrigerator in advance. Next, mix everything and beat until it reaches a stable foam.

With hot pepper

• milk – 160 ml;
• ground chili pepper – 2-3 pinches;
• granular cottage cheese – 150 g.

The secret of preparation is very simple - mix all the parts thoroughly using a blender.

With parsley

• 2 chicken proteins;
• 200 ml milk;
• fresh parsley – 20 g.

Initially, you should make sure the eggs are fresh. Add finely chopped greens to the main liquid mass.

Recipes with added grains

Cereals not only act as sources of healthy proteins, but also help eliminate harmful substances: waste, toxins, salts. This is due to the high fiber content. Cleansing occurs, which leads to the normalization of all metabolic processes, restoration of intestinal microflora and faster weight loss. In addition, it is a storehouse of carbohydrates, which take an active part in energy production. Sprouted grains are especially rich in microelements, vitamins and antioxidants. In terms of their nutritional value, they can even compete with meat.

Oat-cranberry mix

• base – drinking water – 100 g;
• cottage cheese (3%) – 160 g;
• oats – 50 g;
• cranberries (fresh or frozen) – 60 g.

Oats should be pre-soaked in hot water. Next, mix everything and grind it in a shaker.

If desired, cranberries can be replaced with another berry, for example, lingonberries.

Oatmeal with banana

• milk – 200 ml;
• oat flakes – 50 g;
• fresh, liquid honey – 20 g;
• cottage cheese (3%) – 120 g;
• banana – 1 pc.

Dry cereal should be poured with slightly warmed milk (30 degrees) and left to brew. Then add the rest of the ingredients and beat until smooth.

Cereal duet – oatmeal with wheat

• low-fat milk – 200 ml;
• wheat – 30 g;
• cottage cheese (2%) – 250 g;
• oat flakes – 25 g;
• linseed oil – 25 ml.

Pour the wheat and cereal with milk heated to 30 degrees, wait a little. Add the remaining ingredients and beat the mixture until smooth.

Fruit and berry mixes

Berries and fruits enrich drinks with vitamins and give a unique aroma of freshness.

Crimson

• raspberries – 120 g;
• kefir – 200 ml.

Mash clean berries and mix with liquid base. Beat. If desired, add a little honey.

Strawberry-currant

• yogurt (preferably Activia) – 200 ml;
• black or red currants – 60 g;
• strawberries – 60 g;
• honey – 15 g.

Frozen berries need to be completely defrosted.

Protein Shake Recipes for Building Muscle

If the main goal is not losing weight, but building muscles and improving tone, then protein shakes should be consumed between meals and before sports training, supplementing your daily diet. The rich protein content will support the body during intense physical exercise and vigorous activity.

Strawberry

• milk – 200-250ml;
• strawberries – 150 g;
• cottage cheese – 150 g.

The ingredients are thoroughly beaten with a mixer. You can add your choice of sweeteners if desired.

Banana

• cottage cheese - 150 g;
• milk - 200 - 250 ml;
• banana - 1 pc.
• any jam - 2-3 tsp.

Break the fruit into small pieces and blend everything with a blender.

Egg-nut

• fresh chicken egg – 1 pc.;
• kefir – 200 ml;
• walnut kernels – 50 g;
• liquid honey – 20 g.

Nuts should be fried in a frying pan without oil and chopped. Then you need to mix everything. Lastly, the egg is added and the mixture is brought to a uniform consistency.

Fruity freshness

• sour cream - 100-120 gr.;
• lemon juice – 100 ml;
• orange juice - 100 ml;
• kiwi - 1 pc.;
• vegetable oil - 60 gr.;
• jam - 25 gr.;
• egg white – 1 pc.

Mix all the parts in a shaker and get a healthy, refreshing mix.

Recipes can be supplemented, changed, and new options can be invented. With an understanding of the basic laws of compatibility of various components comes the desire for a creative approach to business. However, people prone to allergic reactions are advised to be careful and carefully introduce new items to their menu!

Why a home mass gainer is better and how to choose the right products

You need to understand that gainers produced by sports brands are nothing more than a portion of protein and fast carbohydrates in the composition. Simply put, their qualitative composition is comparable to a regular serving of protein to which sugar or a bun has been added. However, the main reason to buy a weight gainer is convenience. In one cocktail you get protein, carbohydrates and a minimum of fat. Not the last argument is the taste of the cocktails. Although this is individual and not all manufacturers manage to provide a truly natural taste.

Read also: Protein shake at home

An important advantage of a home gainer is that you can change recipes and ingredients at least every day. This eliminates situations where additives, even with the best taste, quickly become boring. You can also control the composition yourself. For example, adding healthy fats to a smoothie or replacing fast carbohydrates with slow ones. The last important argument in favor of home cooking is the freshness of the ingredients. You will always cook from fresh ingredients that better retain their biological value.

The first thing to start with is choosing a base. Regardless of recipes, the base almost never changes. The main products for gainers are:

• Milk or yogurt;
• Cottage cheese;
• Eggs;
• Bananas and oatmeal optional.

These components alone will give you a healthy cocktail, although it is unlikely to please you with its special taste. Banana is great in most smoothies, although some recipes substitute it with other fruits. Oatmeal is also not used everywhere, although it is an excellent source of slow carbohydrates. It is important to remember that the oatmeal must be thoroughly blended into powder

.

Separately, it is worth mentioning the issue of eggs. Eggs are the best source of protein

, but it is not safe to use them raw.
Moreover, boiled proteins are better absorbed by the body, so it is better to use them in a cocktail in this form, carefully blending them with a blender. Among the other components that can diversify your cocktail without the risk of exceeding the calorie content, the following are used:

• Honey (as a universal sweetener);
• Jams;
• Fruit juices (can replace milk in some recipes);
• Nuts and seeds;
• Any fruits and berries to taste;
• Dried fruits (raisins, dates, dried apricots, figs and others);
• Cocoa, vanilla, spices.

These components will help you create dozens of different recipes that will not be repeated, but in terms of composition and nutritional value they will not lose even to top gainers.

Myth or reality: what is the essence of the phenomenon

The protein-carbohydrate, or post-workout, window is a period of time during which all amino acids and carbohydrate chains begin to be absorbed at a high speed, which gives more effect.
This is explained by the fact that the membranes of muscle cells open, which improves their permeability. And all substances enter the blood faster, which speeds up their processing.

For this reason, a person may feel severe hunger, a voracious appetite and is ready to eat beyond the norm.

Definitely, the protein-carbohydrate window is not a myth. This is the period of time after highly effective training or any other hard physical work, during which the body is capable of absorbing and processing substances at high speed. It is extremely important for achieving the athlete’s goals.

What is the essence of this phenomenon:

1. Stimulates accelerated muscle growth due to an increase in the level of somatotropin (growth hormone) in the blood.
2. May help increase blood levels of cortisol, insulin and adrenaline, which in turn helps speed up the absorption of protein in the body.
3. After the training, the body still continues to consume energy, and the post-workout, or carbohydrate, window helps to quickly replenish it.
4. Consumption of quickly digestible carbohydrates and proteins as food after exhausting physical work can start the recovery process in muscle tissue and accelerate muscle growth.

Important! Most often, the period when the protein-carbohydrate window occurs can last from 20 to 40 minutes after a grueling workout. During this period of time, the body could use additional nutrition for accelerated growth and development.

Criticism of the approach

Basically, the use of the carbohydrate window is based on a theoretical basis, since in practice all the requirements are not always followed. Many specialists and successful athletes write about the effectiveness of this method, but serious scientific research on this issue has not yet been carried out.
Therefore, this phenomenon can neither be refuted nor officially confirmed. This practice is very popular and in most cases gives positive results, but the opinions of experts in this field differ. The only recommendation for use can be personal experience. Once the desired effect is achieved, the carbohydrate window can be included in your nutrition system on an ongoing basis.

Learning to properly close the protein-carbohydrate window after training

To achieve the desired effect from training, you need to constantly progress and recover well.
And for this, athletes need to provide their body with the right carbohydrates at a certain time. The period after a highly effective training process is considered to be the carbohydrate window; it is during this time that all substances are absorbed and processed at high speed. It is for this reason that the question of filling out this window is most often asked by people who want to build muscle or lose weight quickly.

When and who should take it?

Taking gainers is suitable for almost all athletes if you drink cocktails correctly. First of all, it is useful for ectomorphs, that is, athletes with a thin physique and difficulty gaining muscle mass. Such athletes are not prone to gaining excess fat, so additional calories from a gainer will only be of use. Endomorphs should approach the choice of gainer components with caution and, first of all, focus not on the taste of the cocktail, but on the optimal ratio of nutritional supplements and calorie content.

Despite the misconceptions that have reigned in the field of bodybuilding for years, it is advisable to take a gainer only after training

. Protein and carbohydrates will restore wasted muscle resources and provide them with everything they need for growth. Ectomorphs are allowed an additional cocktail throughout the day. Regardless of the type of addition, the intake of a gainer must be taken into account when calculating the total calorie content of the daily diet. This will allow you to stay within the limits and build primarily pure muscle mass rather than fat.

During cutting or losing weight, a gainer is strictly contraindicated, because in 99% of cases it will lead to an excess of calories in the diet.