Today, it is much easier for a modern person to achieve perfect proportions, because he has at his disposal effective training systems, exercise equipment with an enhanced system of influence on all muscle groups, and sports nutrition, thanks to which an ideal, toned body becomes not a myth, but a reality.
Useful amino acids, proteins and proteins of natural origin are what our body cannot do without. And therefore, an important point when drawing up a sports menu is the correctly selected amount of protein, which is responsible for building muscle mass, the athlete’s excellent well-being, immunity, endurance and achieving maximum results. You can get protein from your usual food, but it is much more effective to compensate for its deficiency with specialized sports supplements.
Pumpkin pancakes with Whey Protein Elite
Do you have a favorite protein pancake recipe? Check out the recipe below that you are sure to love. Looking for extra calories to build muscle? Try making two medium pancakes and topping them with almond butter and banana!
Ingredients
- 1 scoop Impact Whey Protein Elite in your favorite flavor
- 2 tbsp. l. pumpkin puree
- 2 tbsp. l. almond flour
- 2 egg whites
- ¼ tbsp. l. baking powder
- 1 tsp. coconut oil
- ¼ tsp. vanilla extract
- ¼ tsp. pumpkin pie spice
- granulated stevia (to taste)
Cooking method
- Mix all the ingredients and cook like a traditional pancake!
Features of the composition of protein products
Protein dietary supplements almost necessarily include pure animal or plant proteins, which, unlike natural products, do not contain intracellular fat and harmful metabolic products, traces of pesticides and other undesirable substances. Due to their high degree of purification, such proteins have a high degree of bioavailability. This means that proteins can be absorbed more fully than in traditional foods, and without putting unnecessary stress on the digestive and excretory systems. Depending on the purpose for which the protein is intended, it may contain other components: vitamins, minerals, flavonoids and other substances that complement each other and/or improve protein absorption, make it more rational to gain muscle mass or lose weight when losing weight. Thus, the “Herbalife 24 Restoring Cocktail” includes:
- protein: one serving of the cocktail contains 25 g of protein;
- iron is a component of hemoglobin, which is responsible for the delivery of oxygen to all tissues of the body. Thanks to iron, muscles can be more efficiently oxygenated during exercise, which improves exercise performance. One serving of the cocktail provides about 45% of a person’s daily iron requirement;
- L-glutamine is a conditionally essential amino acid that takes part in the synthesis of protein and a number of amino acids, as a rule, ensures tissue restoration, is responsible for energy metabolism and many other processes and reactions.
One serving of the cocktail contains only 190 kcal, which significantly expands the possibilities for creating a varied and nutritious diet: you don’t need to “save” on other healthy and tasty food products to compensate for the calorie content of the drink.
Butter cookies with Impact Diet Whey
These cookies have the best of all cookies: warm, enveloping, buttery flavor all in one healthy protein treat. Made with coconut flour, cashew butter and delicious Impact Diet Whey, these low-carb cookies will surprise you with their rich flavor.
Ingredients
- 1 scoop Impact Diet Whey (cookies and cream)
- 6 tbsp. l. coconut flour
- ¼ tsp. stevia for baking
- ¼ tsp. baking soda
- ¼ cup cashew butter
- 1 tsp. cashew paste
- 2 tbsp. l. egg whites
- 1 tbsp. l. maple syrup without sugar
- ¼ tsp. vanilla extract
- ¼ tsp. table salt
- 1 tsp. granulated stevia
- ¼ tsp. cinnamon
Cooking method
- Preheat the oven to 180ºC.
- Whisk dry ingredients in a medium bowl.
- Add the wet ingredients to the dry ingredients and mix until a dough forms. You may need to add water to mix the ingredients better.
- Lightly spray a baking sheet with cooking spray or line with parchment paper.
- Roll the dough into balls with a diameter of 5 cm and place on a baking sheet.
- Use a fork to flatten the cookies in a crisscross pattern, then sprinkle with sugar and cinnamon.
- Bake the cookies for 6-8 minutes until the edges are set but the centers are still soft.
- Remove from the oven and let the cookies cool. Enjoy the best cookies in the world!
How to drink protein correctly: general recommendations
Proteins, entering the digestive tract, break down into essential amino acids. The latter, in turn, affect the growth of muscle tissue, the formation of certain hormones, the growth of bone tissue, and are also a source of energy production. To calculate how much protein you need to consume per day, you can use the standard scheme: 1.5-2 grams per day per 1 kilogram of body . It is important to take into account the fact that a sports supplement cannot contain 100% protein, the average is 70-93%.
Strawberry Night cocktail with Overnight Recovery Blend
This is one of the few cases when, after a hard day and an evening workout, you can drink the most delicate shake and not worry about the sugar content in it.
Ingredients
- 1 scoop Overnight Recovery Blend (strawberries and cream)
- ¼ glass of water
- 150 g low-fat Greek yogurt
- 1 tbsp. l. almond paste
- 60 ml concentrated strawberry juice
- ¾ cup ice
Cooking method
- Mix all ingredients in a blender until smooth and enjoy the great and thick taste of your shake!
Banana Oatmeal Cookies with Total Protein Blend
If you're thinking about throwing away overripe bananas, think again. Don't throw away this storehouse of potassium - add a banana to the dough and make protein cookies! Top off your cookies with anything from peanut butter to chocolate chips to raisins. You can enjoy the cookies warm or pop them in the refrigerator for a great chilled dessert.
Ingredients
- puree from 2 overripe bananas
- 1 cup oatmeal
- ⅛ tsp. sea salt
- 1 teaspoon cinnamon
- ½ tsp. baking powder
- 1 scoop Total Protein Blend (banana)
Cooking method
- Preheat the oven to 180ºC.
- Lightly spray a baking sheet with olive or coconut oil. Spread the oil evenly with a napkin or paper towel.
- In a large bowl, mash the bananas with a fork until creamy. Add oats, protein, cinnamon, salt, baking powder and any additional ingredients of your choice. Mix everything well.
- Spoon the mixture onto a baking sheet.
- Bake for 15 minutes and sprinkle with chocolate chips immediately after cooking.
- Enjoy a rich sports cookie that will keep you going throughout the day!
Chocolate muffins with Milk Protein
These milk protein muffins are to die for! Be sure to treat your friends and family to them!
Ingredients
- 1 cup wheat flour
- 5 large egg whites
- 1 whole egg
- ½ scoop of milk protein (chocolate spread)
Cooking method
- Blend all ingredients in a blender for 20-30 seconds.
- Place the batter into muffin tins greased with coconut oil.
- Place the muffins in an oven preheated to 185ºC for 15 minutes.
- Remove from the oven and let them cool. Enjoy the taste!
Vegan cookies with mango and nuts
Vegan protein blends are often overlooked, but they are actually the best for meal prep. Learn how to make delicious treats with this vegan protein cookie recipe.
Ingredients
- ⅜ cup ground almonds
- ¼ cup ground walnuts
- ½ cup pumpkin puree
- 1 serving of vegan protein (walnut)
- 2 tablespoons coconut oil
- 1 tablespoon freeze-dried mango
- 1 teaspoon granulated stevia
- ¼ cup coconut milk
Cooking method
- In a food processor or blender, combine all the above ingredients until you get a dough consistency. Taste to make sure it is sweet enough for you. If you prefer, you can add sweetener from Myprotein.
- Divide the dough into flatbreads and place them on a baking sheet. If your dough is too sticky or wet, add a little more vegan protein.
- Bake for 18 minutes at 160°C. When you remove the cookies from the oven they will be very soft. This is actually a shortbread cookie recipe. If it crumbles, that's normal and to be expected. Just let it cool completely and you'll see how much it hardens! And make sure there aren't any yummy snacks left, because these cookies will have plenty to spare!
About dilution in a shaker
As a rule, protein is diluted in two ways - in an electric mixer or in a shaker.
With a mixer, everything is clear - pour in the liquid, pour in a portion of the powder, press the button, beat and drink. But diluting protein in a shaker is a little more difficult.
First, liquid is poured into the shaker. But only up to half the volume. Next, the protein is added. The shaker is tightly closed and the cocktail is shaken by hand using intense shaking.
The duration of whipping depends on the composition of the powder. Sometimes 1 minute is enough, sometimes it takes 2-3.
Next, the shaker opens, and if the drink is too thick, the required amount of liquid is added.
After use, the shaker should be disassembled and thoroughly washed as soon as possible. Otherwise, it will quickly acquire an unpleasant, putrid odor. This is explained by the fact that protein is an excellent breeding ground for bacteria, which give off a bad aroma.
Soy balls with peanut butter
Who would have thought that so much energy could be contained in such a small format? These little balls of healthy Soy Protein Isolate are perfect for pre- or post-workout meals, or even as an afternoon snack. They are easy to digest, so you can have access to healthy food no matter what you do. This is another vegan recipe.
Ingredients
- 1 cup peanut butter
- ¾ cup honey
- 1 cup soy protein isolate (caramel)
- ⅛ cup organic cocoa powder
- 1½ cups oatmeal
- 2 tablespoons sugar-free syrup
Cooking method
- Heat peanut butter and honey in a medium saucepan until melted.
- Mix protein and oatmeal in a bowl.
- Add the melted peanut butter and honey mixture to the bowl and stir until all ingredients are completely combined.
- Form the mixture into balls the size of a table tennis ball.
- When the balls are ready, add a little more Myprotein Sugar Free Syrup.
- Place in the refrigerator for 10-15 minutes before use! Enjoy mega energy balls with organic peanut butter.
The most common mistakes when taking protein drinks
If you know how to drink protein correctly, but still aren't seeing significant results, it may be because:
- chose the wrong training program;
- chose cheap nutraceuticals;
- do not take medications on rest days;
- use the products periodically, in courses;
- replace full meals with sports nutrition (remember: since you cannot eat as many nutrients as necessary for rapid muscle growth, nutritional supplements have been invented that complement the basic diet);
- when calculating the dose, do not take into account the percentage of carbohydrates and fats contained in the product (for example, if a dietary supplement contains 90% protein, then in one cap there will be not 30, but 27 g of pure protein);
- you are the “owner” of a too fast or too slow metabolism.
Cocktail “Chocolate mint”
This refreshing protein shake is made with peppermint and Iso Pro Whey Protein. A glass of almond milk and a splash of mint is all you need to turn this high-protein smoothie into a holiday treat!
Ingredients
- 1 scoop Iso Pro Whey Protein (chocolate)
- 1 cup almond milk
- ⅛ tsp. peppermint extract
- ½ cup ice
Cooking method
- Place all ingredients in a blender and blend until smooth. Pour into a glass and garnish with chopped almonds and whipped cream if desired.
What it is
Whey isolate is obtained by processing milk, namely its whey. This is a useful component that forms the basis of functional nutrition and is recommended for everyone who monitors their own health. The product contains about 1 gram of pure protein and about 10% fat. However, the taste of pure whey is very specific and not everyone likes it. In addition, to obtain a high dose of protein, you need to drink several liters of whey. Isolate wins in all respects: when the product is purified, only protein is extracted from it, so that the dry residue per 100 grams of powder accounts for about 70% pure protein. Fats and carbohydrates are removed as much as possible, so the dry powder is perfect for those who are watching their figure or planning to lose weight.
The perfect smoothie with Clear Whey Isolate
This is truly the best green smoothie recipe, packed with kale, avocado, and the power of flax! Bananas, Peaches and Honey add natural sweetness without added sugar, while a scoop of Creatine and Glutamine Monohydrate promotes better recovery, and Clear Whey Isolate provides a wide range of valuable amino acids for better consistency! Enjoy as a post-workout recovery snack or as a healthy, filling breakfast.
Ingredients
- 1 cup shredded cabbage pieces
- ½ cup banana puree
- ¼ ripe avocado pulp
- ½ cup frozen peaches
- 1 teaspoon honey
- 1 teaspoon lemon juice
- 1 cup almond milk
- 1 serving Clear Whey Isolate (mojito)
- 1 scoop Creatine Monohydrate Elite
- 1 scoop L-Glutamine Elite
- 1 pinch of table salt
- 2 tablespoons flax seed powder
Cooking method
- Mix all ingredients in a blender until smooth.
- Taste and add a little more honey for sweetness if necessary.
- Pour into a glass and get energized on a full scale!
Conclusion
Homemade protein is simple, tasty and healthy! A huge variety of recipes will definitely not leave you indifferent. This could be a smoothie or cookies, a thick shake or a muffin. Try as many different ways to prepare protein meals as you can and find your favorites. Don't forget to visit our YouTube channel to visually view a number of recipes.
Articles on our website are presented for educational and informational purposes only. We do not recommend using article materials as medical advice. If you decide to take dietary supplements or make fundamental changes to your diet, first consult with a specialist.
Editor and proofreader: Farida Seidova
Homemade protein shake recipes:
