What are the benefits of a protein shake and how to drink it correctly

Among beginning athletes, the phrase “protein shake” is equated to “mountain of muscles.” Many people are passionate about choosing the right protein to gain muscle mass. Along with demand, supply has also increased - there are now several dozen protein supplements on the market.

Is it worth getting carried away with homemade and store-bought cocktails, what benefit or harm are they? Opinions among both athletes and doctors were divided. But before you start the protein miracle course, it is worth studying the basic information about the product.

Protein shake ingredients

The main value of a protein shake is protein. It is an organic molecule essential to the human body. It helps build blood vessels, bones, skin, hair, nails and muscles.

If a person eats properly, he receives the entire necessary complex of nutrients or KBZHU. The abbreviation stands for “calories, proteins, fats, carbohydrates.” All athletes or those losing weight closely monitor this indicator.

In addition to protein, a protein shake contains fats, carbohydrates, minerals and vitamins. We can call it a conditionally “complex” drink that replenishes the need for the necessary substances. Signature cocktails may contain flavorings, fat burners and other chemicals.

Protein enters the body with food, so athletes diligently consume meat, eggs, dairy products, and cereals. Marketers are capitalizing on people's desire to quickly gain muscle mass by offering ready-made protein shakes.

Beneficial features

Milk has the ability to suppress hunger, and calcium has a significant effect on body fat. Conjugated linoleic acids prevent the formation of fatty deposits.

Milkshakes retain all the benefits of milk, namely:

• Reducing the risk of cardiovascular diseases;
• Fighting colds;
• Decreased pressure;
• Elimination of puffiness;
• Reducing the possibility of cancer;
• Favorable effect on the gastrointestinal tract;
• Reducing the risk of diabetes;
• Huge amount of calcium;
• Help in losing weight.

Is protein shake powder healthy?

The main problem with this supplement is that it is not tested as a medical drug. And it can negatively affect health, even if done efficiently. Since 2010, US scientist Wayne Campbell decided to test several samples of purchased protein. In 2015, a similar study was conducted by a group from Brazil. The results are mixed:

• in some samples the amount of protein is less than stated on the package;
• traces of mercury, lead, and arsenic were found (which is unacceptable for food products);
• anabolic steroids and steroids were found in other samples;
• the cholesterol or sodium content is several times higher than stated.

It is still unclear how protein shakes affect the body in the long term. Also, manufacturers do not warn that their supplements may be harmful. In pursuit of a healthy lifestyle or muscle building, a person will not first go to the doctor to get tested.

A resonant case is connected with this. Australian bodybuilder Meaghan Hefford died in 2022. She prepared diligently for the competition, introducing more protein into her diet (including in the form of protein shakes).

The cause of death was a urea cycle disorder. This is a genetic disease (and not rare - 1 case in 8500), in which the body cannot break down protein. The case drew public attention to the uncontrolled consumption of protein and supplements in the sports environment.

There are also bona fide manufacturers on the market whose products correspond to what is stated on the packaging. This protein powder is no worse than natural protein and only simplifies the athlete’s nutrition. But you should only trust trusted brands. Be prepared to pay a significant amount of money for a jar of high-quality protein.

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

1. Blend all ingredients in a blender for 20-30 seconds.
2. Place the batter into muffin tins greased with coconut oil.
3. Place the muffins in an oven preheated to 185ºC for 15 minutes.
4. Remove from the oven and let them cool. Enjoy the taste!

Protein shakes vs excess protein in the body

The daily norm for a person is his weight multiplied by 0.8. If you weigh 55 kg, you will only need 44 g of protein per day. That's about two eggs for breakfast and some chicken for lunch. Amid the craze for healthy eating and exercise, doctors note that people consume more protein than they need.

This happens due to improper use of protein shakes. As a rule, they already contain some part of the daily value. A person gets more from food. Therefore, if you drink a protein shake for weight loss, muscle growth or other reasons, you definitely need to adjust your diet.

What is dangerous about exceeding the norm:

• indigestion;
• skin rashes;
• mood swings;
• weight gain;
• problems with the kidneys and liver, which cannot process the excess;
• hormonal disbalance.

It is important not only to comply with the protein norm, but also to correctly formulate the diet. Protein products are combined with fiber, which helps remove breakdown products from the body.

Diet

The most difficult question about losing weight is how many times a day should you eat? The best option: five times - three main meals and two intermediate snacks in order to suppress the growing feeling of hunger. Snacks should be as light as possible - for example, eat an apple or a boiled egg.

If there is no time for snacks, then it is quite possible to limit yourself to standard breakfast, lunch and dinner, and the last meal should not be later than 19 hours. If hunger prevents you from falling asleep, you can eat a piece of ham, the white of a boiled egg or a little jelly. But kefir, which is so often recommended, is better not to drink at night - it often creates fermentation in the intestines.

Sample diet menu for a week

Monday

• Breakfast: vegetable casserole.
• Lunch: mushroom borscht, meatloaf with stewed carrots, fruit jelly.
• Dinner: carrot and cottage cheese casserole.

Tuesday

• Breakfast: boiled beet puree.
• Lunch: vegetable soup, boiled chicken with carrot puree, fruit jelly.
• Dinner: vegetarian Olivier seasoned with sour cream.

Wednesday

• Breakfast: buckwheat porridge with a little butter.
• Lunch: green cabbage soup with a boiled egg, stewed meat with a side dish of green peas, baked apples.
• Dinner: fruit salad.

Thursday

• Breakfast: baked herring, boiled potatoes
• Lunch: vegetarian borscht, stewed beet salad, boiled beef stroganoff.
• Dinner: zucchini puree, one egg omelette.

Friday

• Breakfast: scrambled eggs from one egg, vegetable salad with a small amount of sour cream or vegetable oil.
• Lunch: beetroot soup, stewed meat with raw vegetables.
• Dinner: boiled fish, stewed cabbage.

Saturday

• Breakfast. pearl barley porridge with a little butter.
• Lunch: lean borscht or soup, boiled meat, stewed beet salad.
• Dinner: vegetarian cabbage rolls.

Sunday

• Breakfast: vinaigrette with a small amount of vegetable oil.
• Lunch: vegetable soup, boiled meat with stewed cabbage.
• Dinner: boiled potatoes and steam omelette.

The daily norm of bread is no more than 150 grams.

How are healthy lifestyles and protein related?

Brightly colored jars of protein shakes are an eye-catcher in supermarkets. They are taken by supporters of proper nutrition, as well as people who love dairy products. Vegetarians often buy protein: this is a great way for them to get protein. In some cases, you can enjoy it without harm to your health if you do not play sports:

• as an alternative to a snack on the road if you are short on time. Products from a supermarket are more trustworthy than roadside cafes. The cocktail will keep you full for 3-4 hours, it’s easy to prepare, and it tastes good.
• instead of unhealthy sweets. Although the food contains sweeteners, flavors, and thickeners, it is considered more healthy. Some people drink a cocktail instead of candy, chocolate bars, or ice cream.
• with intolerance to products with natural protein. The cocktail helps replenish the required level. You need to carefully read the ingredients so as not to purchase a jar with an allergen.

This product is not recommended for children and adolescents. If you have negative symptoms, you should stop eating.

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

1. Preheat the oven to 180ºC.
2. Lightly spray a baking sheet with olive or coconut oil. Spread the oil evenly with a napkin or paper towel.
3. 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.
4. Spoon the mixture onto a baking sheet.
5. Bake for 15 minutes and sprinkle with chocolate chips immediately after cooking.
6. Enjoy a rich sports cookie that will keep you going throughout the day!

Protein shake for gaining muscle mass and losing weight: rules of administration

Before you start consuming increased amounts of protein (in any form), you should consult your doctor. You may not even suspect that you have contraindications. The fact that the body copes with the daily norm for the average person does not mean that it will process more.

During the examination, pay special attention to the gastrointestinal tract, kidneys and liver. If you know of cases of protein intolerance in your relatives, it is worth checking this too. You can take more protein than normal only with regular, intense workouts.

How does a protein shake work for weight loss?

Protein increases the body's energy consumption. With low carbs and more protein, you can burn many more calories. This is definitely very beneficial for weight loss. Also, food with a higher content of the component helps you stay full longer, and therefore eat less.

Taken together, a high-protein diet provides positive dynamics for weight loss. This property is explained by the thermogenicity of the protein. The effect lasts about 2-3 hours after eating. During this period, energy is produced as much as 100% more.

Considering that the shake is a drink, it can be taken before and during training. This will not burden your stomach and will provide you with the necessary fats, carbohydrates, and vitamins. It is recommended to use a protein shake like this:

• with 5 meals a day, replace 2 meals: breakfast and second dinner;
• the rest must be balanced: contain protein, slow carbohydrates, fats;
• drink cocktails slowly;
• Physical activity is required - walking, running, swimming.

Protein shake for gaining muscle mass: mechanism of action

The effectiveness of protein during training is related to the concept of nitrogen balance. If it is positive, then the body will build new muscle tissue. If negative, then destroy. A score of zero does not promote any change.

A lot of nitrogen is produced when protein is broken down. Interesting fact: studies have shown that the body successfully adapts to any conditions. The high- and low-protein diet groups retained nitrogen equally well during moderate exercise.

Although a low-protein diet cannot be called positive for gaining muscle mass, it is not at all necessary to increase the norm to sky-high levels. It is enough to calculate your norm and increase it a little. The supply of the substance works like a fuel tank: it increases the body's endurance, allowing you to work longer and more intensely.

Therefore, it is recommended to consume protein shakes for gaining muscle mass 30 minutes before. before training and half an hour after. The body successfully uses fats, carbohydrates (they will simply burn in the carbohydrate window) and begins to break down protein, which is beneficial for muscles.

Overconsumption of protein leads to imbalance. If protein is not digested, it turns into fat - exactly the opposite effect than expected. A long-term intensive course of protein leads to:

1. Increased blood pressure.
2. Skin reactions (rash, dryness).
3. Mood swings and aggression during withdrawal.
4. Apathy.

Replacing all meals with a protein shake or introducing only such foods into the diet is strictly prohibited! Variants of eastern execution are known, where a person was fed boiled meat without salt. In a cramped cage, he died in agony a month later.

It would seem, what is the connection between ancient torture and the passion for protein shakes? Two to three servings of the drink contain almost the daily requirement of protein. Add there the amino acids that a person gets from food. Against the background of low physical activity and a limited diet (if it does not contain carbohydrates or fiber), the result is a modern version of torture.

The internal organs cannot cope with the excess. The concentration of urea in the blood increases. It is clear that this happens more slowly. First warning symptoms:

• constant feeling of thirst, dryness;
• rash;
• acetone odor from the mouth;
• heaviness in the stomach;
• problems with stool;
• lethargy, apathy;
• increase in blood pressure.

Resistance to large amounts of protein is also genetically determined. People whose ancestors ate less meat and more vegetables suffer more. Northern peoples can limit themselves to protein foods longer.

In the modern world, with the availability of all products, there is no need to artificially deplete the diet (even for healthy lifestyle purposes). The recommended norm for an adult who does not train is weight multiplied by a factor of 0.8. With intense training, the norm can increase to 2-3 g per 1 kg.

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!

Protein shake recipes from available ingredients

To make a protein shake at home, you will need a blender or shaker. All components are mixed until smooth. This drink cannot be stored for more than 10 hours, heated or frozen.

Remember that the calorie content of the cocktail is very high: on average 500 calories. The daily requirement for an adult is 2400/2800 (women/men). Those. one serving of drink replaces 1 meal.

A protein shake at home consists of:

1. Bases. This is fat milk from 1 to 3.2%, cottage cheese, eggs (whites).
2. Carbohydrates and fats. Fruits, sweeteners; nuts, vegetable oil.

Let's look at simple protein shake recipes to understand the proportions.

• No. 1. 350 ml milk, 1 protein, 1 banana, 100 g cottage cheese, a tablespoon of honey.

• No. 2. 250 ml of milk, 200 ml of yogurt, 1 banana, 2 tablespoons of honey, 40 g of oatmeal porridge, a scoop of ice cream (about 40-50 g). In this cocktail, per 100 g there are: 500 cal, 40 g protein, 8 g fat and 50 g carbohydrates.

• No. 3. 500 ml of milk, 2 bananas, 200 g of cottage cheese, nuts (to taste): walnuts, almonds, peanuts and 2 tablespoons of honey.

• No. 4. Protein-carbohydrate cocktail: 300 g of cottage cheese, about 200 ml of yogurt, 100 ml of water, a tablespoon of cocoa powder, 1 banana, honey or jam to taste.

• No. 5. Saturated drink: 200 ml of water, 20 g of milk powder, a tablespoon of sour cream, 2 tablespoons of cottage cheese, lemon juice. Calories are added with flax seeds (a teaspoon), olive oil, and the whites of 1 or 2 eggs.

It is recommended to drink no more than 300 ml at a time. You can make a protein shake from homemade milk and (or) yogurt, but consider the fat content of the product. If one component is fattier, the other needs to be low-fat.

The protein base plays the main role in the composition. Jam, honey, and nuts act as sweeteners and a source of vitamins and fat. If you don't like sweets, replace them with fruit puree or fresh fruit pulp.

Authorized products

The general rules for an effective diet for weight loss for women are the following four points:

• completely eliminate “empty” carbohydrates;
• reduce fat intake to a minimum (but do not eliminate it completely!);
• the menu should contain a sufficient amount of protein foods;
• Make sure your diet contains enough vitamins and minerals.

Based on this, the following types of products and dishes are allowed for consumption:

1. Flour products
   . Rye bread, bran bread, wholemeal products.
2. First meal
   . Lenten vegetables - cabbage soup, beetroot soup, borscht, vegetarian okroshka.
3. Meat and fish
   . All low-fat varieties, boiled or stewed.
4. Cereals
   . Pearl barley and buckwheat in the form of crumbly porridges.
5. Vegetables
   . Any raw, stewed or boiled.
6. Eggs
   . Boiled or hard-boiled, steam omelettes.
7. Dairy
   . Low-fat milk and kefir, low-fat cheeses and cottage cheese, low-fat sour cream, unsweetened yogurt.
8. Fats
   . Vegetable oil and butter in dishes.
9. Snacks
   . Salads from raw or boiled vegetables with a small amount of vegetable oil, seafood.
10. Sauces
    . Tomato or weak mushroom ones.
11. Dessert
    . Berries and fruits of sweet and sour varieties, compotes and jellies without sugar.
12. Beverages
    . Tea and weak coffee with sugar substitutes, rosehip or chicory root decoction, tomato juice, sugar-free compotes.

Prohibited Products

• Products made from first and highest grade wheat flour;
• products made from puff pastry and butter dough;
• first courses with the addition of cereals (except those allowed) and pasta;
• all fatty meats or fish - including in the form of broths;
• lard, cooking fats;
• boiled and smoked varieties of sausages;
• canned fish in oil;
• pasta, semolina, rice, legumes;
• potatoes - limited;
• baked milk, cream, sweet yoghurts;
• fatty varieties of cheese and cottage cheese in any form;
• fatty or spicy types of sauces and snacks;
• refined sugar in any form, cocoa;
• sweet fruits - bananas, grapes, raisins, dates, figs.

Review of protein powders - how to choose a reliable ready-made mixture

Making a protein shake at home can always be difficult. Therefore, many people choose mixtures that are diluted with water. Some useful tips:

1. Don't be fooled by pretty packaging and advertising. Ask your trainer if you should use these products.
2. A low price is a reason to be wary.
3. Study the company's reputation, pay attention to the packaging. Translation into your language is required, or even better - certificates available at the point of sale. Nameless banks are not a good idea.
4. If possible, find an official dealer or representatives if you choose a foreign brand.

The most popular manufacturers today: Optimum Nutrition, MuscleTech, BSN, Syntrax, Gaspari Nutrition, Weider. These companies test products in laboratories and have not been found to manipulate the composition.

The protein in such cocktails comes in the form of whey protein isolate, concentrate, casein protein, and in the form of a complex mixture (slowly and quickly digested proteins). Cost and efficiency depend on this.

Whey Protein

The so-called “fast protein”. It is almost instantly absorbed in the body and is indicated for use daily (in individual doses). Whey protein stimulates anabolism and promotes rapid recovery after exercise.

Complex Supplements

Consist of two types of protein. Recommended for ectomorph athletes who have difficulty gaining muscle mass. People who are prone to excess weight should avoid complex protein.

Casein proteins

The most long-digesting proteins, they perfectly feed the growing mass. Recommended for athletes who want phenomenal muscles. It is consumed at night, when metabolic processes accelerate, sometimes even in the middle of the night, to prevent muscle burning.

To start gaining muscle or losing weight, you should stick to the simplest protein shakes. In any case, you must take into account the recommendations of doctors and trainers. It will help you choose the optimal exercise regimen and plan your meals.

Also, the amount and type of protein consumed depends on the training phase and exercise regimen. During muscle building and cutting, different types of protein are needed. The need for protein shakes is different for athletes and bodybuilders: what is good for muscle growth is bad for a runner.

If you are not trying to get rid of excess weight, do not go to the gym and do not have problems with nutrition (getting your protein intake), do not consume protein shakes at the same level as athletes.

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

1. Preheat the oven to 180ºC.
2. Whisk dry ingredients in a medium bowl.
3. 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.
4. Lightly spray a baking sheet with cooking spray or line with parchment paper.
5. Roll the dough into balls with a diameter of 5 cm and place on a baking sheet.
6. Use a fork to flatten the cookies in a crisscross pattern, then sprinkle with sugar and cinnamon.
7. Bake the cookies for 6-8 minutes until the edges are set but the centers are still soft.
8. Remove from the oven and let the cookies cool. Enjoy the best cookies in the world!

Milkshake with Matcha green tea powder

In hot weather, you only want to drink refreshing drinks. An excellent solution would be a tonic low-calorie cocktail with Matcha green tea.

Features : Refreshing and original milkshake. Contains a minimum of 90 calories per serving.

• Volume : 2 servings
• Calories: 90 kcal/serving
• Ready in : 10-12 minutes
• Difficulty: easy

How to do:

• Add all ingredients to blender bowl.
• Mix gradually - first at low speed, gradually increasing the pace. The result should be a homogeneous mass of medium density.
• The drink should be served with natural whipped cream.

Advice! To enhance the aroma, you can add 1 teaspoon of walnut or cashew oil to the blender bowl.

Are there any contraindications for consuming protein?

Before using protein, it is recommended to undergo a full examination by a doctor. This is necessary in order to assess the condition of the urinary system. The kidneys deserve special attention. In case of deviations, the food supplement should under no circumstances be included in the diet. Otherwise, various kidney pathologies and urolithiasis will begin to develop.

Do not forget about individual intolerance. If your doctor allows you to switch to protein, it is recommended to test it in limited quantities. If your health worsens, you will have to stop taking the nutritional supplement. In this case, switching to foods high in protein is allowed.

How to drink

You can prepare a protein shake at home every day. On days you go to the gym, make double portions. The result is about 1 liter of smoothie. Half of the norm is drunk an hour before work, the rest is taken with you and taken during the carbohydrate window. During rest, recipes with ice cream and large amounts of carbohydrates are not used. Fruit and berry smoothies are a priority.

You should not buy ready-made mixtures from unknown companies. They may contain anabolic steroids and prohibited substances.

Should you take protein for weight loss?

Protein is one of the best weight loss supplements for women without working out. The amount of quality protein has a positive effect on the process of weight loss. To lose weight, you need to consume the prescribed daily intake. Manufacturers claim that the protein helps maintain muscle.

During weight loss, protein increases stamina and energy. At the same time, the body does not go into extreme energy saving mode. The process of accumulation of adipose tissue will gradually begin to slow down, and the kilograms will begin to disappear.

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.

Protein for weight loss for girls

Let's figure out whether girls need protein, what its benefits and harms are, what features of protein intake are important to know, and is protein effective for girls?

The problem with many women's diets is a lack of protein , which is found in meat, fish, eggs, cottage cheese, legumes, and some cereals. What can a lack of protein in the body mean for girls? Firstly, nervous and physical exhaustion, weakness and fatigue may occur. Secondly , the condition of the skin, hair, and nails, which are most vulnerable to a lack of nutrients in the body, worsens. Thirdly , muscle tissue is destroyed, which leads to a deterioration in body quality and a slowdown in metabolism.

Protein is needed equally by both men and women . Moreover, if you play sports, then it is especially necessary, since there is a more active consumption of nutrients and amino acids to restore the body after exercise. The minimum protein intake for an inactive person of any gender is 1 g per 1 kg of weight (for example, if you weigh 70 kg, you need at least 70 g of protein).

Pros of taking protein for girls:

• Promotes growth and renewal of muscle tissue
• Strengthens the immune system and promotes rapid recovery from training
• Provides delivery of micronutrients to tissues and organs
• Suitable as a snack or meal, tastes good
• Reduces appetite, which helps speed up the weight loss process
• Convenient for consumption: in the form of a cocktail or for making protein bars or diet cookies for dessert

There are a number of studies that show that taking protein for girls helps the fat burning process during a low-calorie diet. However, you need to understand that protein is just a protein product, so its role in losing weight is insignificant. Yes, a protein shake helps curb your appetite and is a low-calorie snack. But still, the main role in the process of losing weight is played by the total quantity and quality of food consumed during the day, and not by protein intake.

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Thick cocktails are best served in not very tall, but wide glasses. The delicacy is eaten using a large diameter straw or teaspoon.

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Kefir cocktail with herbs

When it comes to healthy food, don't forget about kefir and vitamin-rich greens. This recipe is from the famous fitness trainer Vasily Kozyrev, who works in a large... A vitamin drink will help saturate your body with healthy fats. Vasily recommends drinking this cocktail in the morning, before a cup of coffee.

Features: light cocktail with many beneficial minerals and vitamins. Nutritional value per serving: 318 calories.

• Volume : 1 serving
• Calories: 318 kcal/serving
• Ready in : 5-7 minutes
• Difficulty: easy

Chocolate milkshake

This drink is made with just 4 simple ingredients and only takes 2-3 minutes to prepare. To prepare, you will need almonds or cashews, a banana - it is better to freeze it first.

Features : the drink is rich in iron, calcium, potassium, fiber, as well as vitamins A, C. Nutritional value per serving - 256 kcal.

• Volume : 1 serving
• Calories: 256 kcal/serving
• Ready in : 2-3 minutes
• Difficulty: easy