Protein shakes as meal replacements I 11 recipes

There is an opinion that only professional athletes are interested in purposefully gaining muscle mass, for whom the more muscle, the better. In fact, ordinary “ordinary users” of the gym also have to deal with weight gain – and even those who have set their goal simply to lose weight. A beautiful healthy body means strong and sculpted muscles, and after burning subcutaneous fat, work begins that is similar to bodybuilding mass gain.

In addition, in order to simply start burning fat, the body needs to expend energy. And this happens precisely in the muscles. So, it sounds paradoxical, but in order to lose weight, you need to increase muscle mass.

Why are meal replacement shakes so good?

1. Convenience

Of course, it is very important to follow a healthy, balanced diet, but who among us has not found ourselves in a situation where it is time to eat and there is no ready-made food on hand? In such cases, balanced and nutritious cocktails that can replace a full meal would be an excellent solution.

2. Balanced composition of nutrients

The ratio of proteins, fats, carbohydrates, dietary fiber, vitamins and minerals included in such cocktails is carefully balanced. One serving of Whole Fuel contains 30 g of protein, 40 g of carbohydrates, which is 20-40% of the recommended daily intake of vitamins and minerals.

3. Affordability

They're quite good value for money, costing one-tenth the price of ready-to-eat meals sold in supermarkets.

4. Time saving

Don't have time to prepare a full meal? Do not worry! You just need to dilute the powder with water or milk and your meal is ready!

5. Calories under control

If you're trying to lose weight, it's important for you to monitor your calorie intake to make sure you're burning more than you consume. Meal replacement shakes can help you keep track of your calories. At the same time, you don’t have to count the calories in each product. In addition, research shows that these shakes are beneficial and effective for weight loss.

6. More effective workouts

In order to accelerate muscle growth and recovery, you need to consume protein, and you need to consume carbohydrates as a source of energy and to replenish muscle glycogen stores. Meal replacement shakes contain both nutrients. For best results, consume approximately one hour before or immediately after exercise.

7. Great feeling of fullness

One of the well-known properties of protein is its ability to quickly induce a feeling of fullness: it stimulates the production of hormones that tell the brain that you are full. When you are choosing a cocktail for yourself that replaces a full meal, pay attention to the percentage of protein - it should be 20-25 g or more in one serving.

We present to your attention 12 protein shake recipes. On our blog you will also find a selection of six nutritious pre-workout shakes.

Store-bought sports supplements or homemade shakes?

Ready-made supplements allow the athlete to have a complete understanding of the composition of the product, the number of calories, proteins and carbohydrates in each serving. The athlete does not need to spend time purchasing components and preparation. This option also has a drawback. If you purchase a supplement with a flavor you don’t like, you won’t be able to return the product. And if we take into account the fairly high cost of ready-made ones, homemade protein shakes are much more attractive in this regard.

The time spent making cocktails with your own hands pays off in significant savings. In addition, the athlete has a chance to experiment with taste and the ratio of various components in order to increase the energy value of the drink. If you try hard enough, you can always have your favorite protein drink freshly prepared.

Cocktail with raspberries

You can simply dilute Whole Fuel with water or milk and drink right away. To make the cocktail thicker, you can add your favorite fruits to it.

Ingredients

• 250 ml milk (optional)
• 250 ml water
• 3 scoops Whole Fuel Vanilla Raspberry Flavor
• 50 g fresh raspberries

Cooking method

• Simply place all ingredients in a blender and blend until smooth. If you prefer a thinner consistency, add more milk or water.

Macronutrients

In one serving:

Calories: 482 kcal (162 calories from fat)

* Percent Daily Values ​​are based on a diet based on consuming 2,000 calories per day.

When and how to drink protein shakes?

The daily consumption rate of a protein shake to increase muscle mass is from 250 to 300 milliliters. It is recommended to drink one serving approximately 60 or 70 minutes before training, and the other half an hour after training.

Proteins give impetus to muscle growth and protect muscle tissue from catabolic processes. The cocktail should also be drunk an hour before bedtime. This technique involves reducing the calorie content of the drink to a minimum. Otherwise, there is a risk of gaining excess fat.

Milkshake at home

What could be better than chocolate?

Coffee?

Maple syrup?

Or maybe all three ingredients are equally good?

Introducing a delicious protein milkshake - a great recipe for those who aren't afraid of guilty pleasures!

Ingredients

• 200 ml milk
• 100 ml coffee
• 1 tbsp. l. maple syrup
• 100 g banana
• 1 tsp. cocoa powder
• whey protein Impact Whey (latte or chocolate flavor)
• optional: you can decorate the finished shake with whipped cream and sprinkle with chocolate chips

Cooking method

• Place all ingredients in a blender, turn on high and blend.
• For added flavor or texture change, add ice cubes or vanilla ice cream.
• Be brave and decorate the finished cocktail with whipped cream and chocolate chips.

Macronutrients

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Homemade protein shake with ginger and peaches

Matcha tea is a traditional Japanese green tea whose leaves are ground on stone millstones. It contains natural polyphenolic antioxidant compounds called catechins, which are known to have many health benefits. The caffeine contained in matcha, due to its interaction with other compounds, is released into the body slowly, so after drinking the drink there will not be periods of peak caffeine concentration in the blood.

Combining the bittersweet taste of matcha whey protein with the spicy taste of ginger and the sweetness of fresh peaches, this smoothie will have you feeling energized all morning long!

Ingredients

• 1 scoop (25 g) matcha flavored whey protein
• 2 fresh medium sized peaches
• ½ finger-sized ginger root (grated)
• 75 ml milk (your choice)

Cooking method

• Chop the peaches and place them in a blender, add matcha flavored whey protein, grated ginger and milk.
• Mix until smooth.

Macronutrients

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Protein for weight gain for girls

Protein is the basis of nutrition for athletes. It contains protein enriched with amino acids, which are the “foundation” for building muscle fibers. Professional bodybuilders and men who want to “pump up” cannot do without it.

Protein will also help girls who dream of a sculpted athletic figure for weight gain. But this is not the only reason. Representatives of the fairer sex should take it if:

• they are professional athletes;
• go to the gym at least three times a week;
• do not eat meat or foods containing protein.

Protein is necessary for girls as well as for young people, because:

• protein contained in foods is absorbed slowly;
• to get the required amount of protein, you need to eat more, and this is quite difficult and not very good for digestion;
• It contains pure protein, free of fats and carbohydrates.

Milkshake with matcha tea

If you haven’t heard about green powder, which has been all over the news lately, then we will tell you: matcha tea is tea leaves grown in a special way, crushed into powder. When growing, tea bushes are protected from direct sunlight, which allows the plant to produce more caffeine and theanine. This gives the tea its characteristic feature: it supplies the body with soft energy.

Matcha is traditionally grown in Japan and has been used in the Japanese tea ceremony for hundreds of years, but recently, due to its thick and soft consistency, ability to whip into a rich foam and amazing taste, its scope has expanded to the preparation of milkshakes.

We think this milkshake recipe, which combines the taste of matcha with subtle notes of vanilla and nutmeg, is the perfect way to enjoy the taste of real matcha tea.

Quantity: 1

Ingredients

• 200 ml cold milk (optional)
• 8 ice cubes or as many as needed to fill the glass
• Pinch of nutmeg
• 5g organic matcha powder
• 1 tsp. vanilla extract

Cooking method

• Place ice cubes in a tall glass. Pour cold milk over the cubes, leaving a small space on top for a layer of tea powder.
• Add nutmeg and vanilla and stir.
• In a separate container, using a fork or small whisk, mix 30 ml of boiling water with matcha powder and vanilla extract. Whisk until no lumps remain.
• Slowly pour the matcha powder mixture over the milk layer. A layer of matcha will appear on the surface of the milk.

Macronutrients

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The best protein option for weight gain

• To choose the right protein for sports nutrition, you need to focus on several factors:
• Price. Quality food doesn't come cheap. This does not mean that you can only consume products from the world's top brands, but even the cheapest protein will not help much in losing weight and gaining muscle mass.
• Compound. When choosing, be sure to read the composition of the product. The more pure protein it contains, the better. Preference should be given to products without sugar or with the safest sweeteners.
• It is better to take a small amount for the first time to evaluate the effectiveness.

Nourishing green smoothie

Enjoy a delicious and nutritious green protein smoothie recipe from Ru Anderson (fitness nutritionist, competitive athlete and founder of Exceed Nutrition).

Cooking: 5 min.

Servings: 1

Ingredients

• ½ medium banana
• 1 scoop whey protein - vanilla flavor
• 200 ml coconut milk in a carton
• 2 handfuls of fresh baby spinach leaves
• 2-3 ice cubes
• 1 tsp. cinnamon

Cooking method

• Place all ingredients in a blender and blend until smooth.

Macronutrients

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Curd and fruit mix with ice cream

Mix 0.5 l of low-fat milk, 2 bananas, 220 g of low-fat cottage cheese, 200 g of ice cream and 200 ml of chocolate syrup, preheating the milk.

Milk should not be brought to a boil. Using a mixer, bring the entire mixture to a uniform consistency.

Protein shake with Thewhey

With our new product, Thewhey , we are setting new standards. No matter how you train or what sport you play, Thewhey 's unique amino acid composition pushes you to peak performance and improves muscle recovery.

Thewhey's delicious vanilla flavor is perfect for a creamy frappe that you can take after a tiring workout, just to maintain your protein intake, or to keep your sweet cravings under control.

Servings: 1

Cooking time: 5 minutes

Ingredients

• 1 scoop Thewhey Protein Powder (creamy vanilla flavor)
• ½ tsp. ½ finger size ground ginger or grated fresh ginger
• ½ tsp. cinnamon
• 250 ml milk (of your choice)
• 8 ice cubes
• some sugar free syrup from Myprotein
• crumbled Myprotein protein cookies (optional)

Cooking method

• Beat all ingredients except syrup until soft.
• Moisten the rim of a glass or shaker with sugar syrup and pour the mixture inside.
• If desired, garnish with crushed cookies for added protein and glycogen.

Macronutrients

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Why is protein good for building muscle?

If you decide to build muscle mass, you need to do two things: train your muscles through exercise (such as lifting weights) and consume enough calories and protein to repair and grow muscle tissue.1

Strength training causes microtears to form in muscle tissue, and consuming protein, which breaks down into amino acids, helps repair these tears.

Our muscles are constantly in a state of breakdown and repair, and having enough protein in the diet is critical to ensure that repair (anabolism) prevails over breakdown (catabolism).

Protein powder is an excellent source of the fuel needed for muscle growth. Firstly, it is easy to use - you just need to mix it with water. Secondly, it’s convenient to take it with you to the gym; you can simply keep the package in your sports bag or at your workplace. Many types of protein blends contain all the essential amino acids that the body needs for muscle recovery.

Often after a workout, you need to quickly energize your body to help your muscles grow in the next 24 hours. The best and simplest solution is protein powder that can easily fit into any lifestyle.

Protein not only helps muscles grow after a workout, it also prevents muscle loss, whether caused by insufficient calorie intake or aging.1 So your muscles can benefit from protein powder even on rest days.

Popcorn and pea protein smoothie

There are many great recipes for shakes and smoothies using pea protein. Pea protein is suitable for vegans and is gluten-free. This is an excellent source of protein for those who suffer from allergies or intolerances, as well as for those who simply want to lose weight. Introducing a recipe for a creamy toffee popcorn smoothie. Suitable for vegans.

Servings: 1

Cooking time: 5 minutes

Ingredients

• 1 scoop pea protein isolate
• 1 large banana
• 250 ml plant milk
• 4-6 drops for flavoring FlavDrops (toffee flavor)
• ½ tsp. cinnamon
• some popcorn for decoration

Cooking method

• Simply place all ingredients except popcorn in a blender and blend until smooth.
• Sprinkle some cinnamon on top, add popcorn and enjoy!

Macronutrients

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Blueberry Banana Swirl

Sweet, thick and rich in protein, this smoothie tastes like a delicious dessert. In addition, it contains the optimal amount of macronutrients. Suitable for vegans.

Servings: 1

Cooking time: 5 minutes

Ingredients

• 1 scoop pea protein isolate
• 50 g frozen blueberries
• 100 ml plant milk
• 100 ml vegetable yoghurt
• 1 small banana
• 2-4 drops to add flavor FlavDrops (vanilla flavor)

Cooking method

• Blend pea protein, blueberries and milk in a blender until smooth and fill your glass halfway.
• Then blend the banana and yogurt in a blender and pour the resulting mixture over the blueberries, filling the glass. Using a spoon, lightly stir the layers to create a multi-colored “swirl”. Garnish with a few blueberries and enjoy!

Macronutrients

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Protein supershake with green peas

This smoothie is extremely refreshing and literally energizes you. Great for an energizing morning wake-up or as a post-workout protein drink. Suitable for vegans.

Servings: 1

Cooking time: 5 minutes

Ingredients

• 1 scoop pea protein isolate
• ½ finger fresh ginger
• 50 g boiled garden peas
• 1 apple
• 1 pear
• ½ lime (juice and zest)
• ¼ cucumber
• 150 ml water

Cooking method

• First, core the apple and pear. Then place all ingredients in a blender and blend until smooth. Ready!

Macronutrients

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Post-Workout Superfood Shake

Find your zen and feel great again with this protein- and antioxidant-rich drink. It's perfect as a post-workout shake.

Simply mix all ingredients and serve.

Quantity: 1

Ingredients

• 1 scoop Myprotein Superfood Blend
• 250 ml coconut milk
• ½ frozen banana
• 1 tsp. cinnamon
• 30 g oatmeal

Macronutrients

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Holiday Protein Shake

This deliciously delicious cocktail is irresistible - a recipe for a truly festive drink. Get into the holiday spirit by making this smoothie now for a unique post-workout treat, or saving this recipe for your loved one's next birthday. This cocktail can be a gift in itself!

Servings:

1

Ingredients

For the cocktail:

• 350 ml milk
• 1 scoop Impact Whey Protein (Birthday Cake Flavor) - Available in limited edition birthday box

Additionally:

• 100 g powdered sugar for glaze
• 10 ml warm water
• 3-4 drops FlavDrops (strawberry flavored)
• Sugar beads for decorating cakes
• 1 six-layer bar (birthday cake flavor)
• Whipped cream from a can
• A piece of birthday cake

Cooking method

• First, prepare your regular frosting. To do this, sift the powdered sugar into a bowl and gradually add warm water until the mixture is thick enough to coat the back of a spoon. For extra flavor and color, add FlavDrops.
• Take a screw top cocktail mug and dip the outside of the mug in the glaze, then roll it in the sugar balls. Place the mug on the table and allow the glaze to drip down the sides.
• Cut the six-layer bar in half. Leave one half as is, and cut the other half into pieces approximately 1 cm thick.
• Then, in a blender or shaker, combine the milk and protein powder until smooth.
• Pour the cocktail into a mug and drizzle cream on top. Then, using wooden skewers, place a slice of cake and half a six-layer bar on top.
• Next, place two slices of the six-layer bar on top of the cream and sprinkle generously with sugar beads.

Did you like the recipes? Then check out our other weight loss recipes here.

How does muscle growth occur?

If we consider the anabolic processes in the body in detail, then the formulation “muscle increase” is not precise enough. The very number of muscle fibers in the body of each person is constant and determined genetically.

But these fibers can increase in volume, become stronger and heavier. This happens during physical activity: the muscles tense, microtraumas occur in them, and then recovery begins. And, roughly speaking, the body, eliminating local damage, builds up the muscles with amino acids.

It is impossible to build muscle volume without physical activity, strength and low repetition. Doctors say that muscle growth begins 3-4 hours after training and ends after a couple of days. Therefore, it makes sense to train different muscle groups separately and no more than once every three days.

Read more about training during the mass gain period here.