Cocktails for weight gain: TOP effective recipes

Getting muscles is the dream of not only athletic men, but also some girls. But often only physical exercises do not give the full required result. You also need to add special sports nutrition to physical activity.

The only problem is that this pleasure is not cheap. Moreover, girls are often afraid of such food, they doubt the composition of such mixtures - what if such food causes harm to the body. In this case, simple homemade sports cocktail recipes will come in handy. Their composition is known and is not questioned by anyone, and the effect is exactly the same as that purchased at specialized retail outlets.

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• Homemade protein shake. Homemade protein shake recipe.

What to make cocktails from

It is possible to prepare drinks from ready-made mixtures that are diluted with water and milk, or from recommended products. Many people buy ready-made supplements containing all the necessary elements. The main advantage is that the product is balanced and does not require long preparation. It is better to give preference to high-quality supplements, for example, from Weider, MusclePharm, Pure Protein or Optimum Nutrition. You should be prepared: some products have a high price tag and will have to be purchased several times. Of course, it is possible to choose more affordable analogues, but in this case the result may be worse.

The main component for homemade cocktails will be low-fat milk or kefir. Protein products will require chicken eggs or cottage cheese. It is possible to add flavor with sweeteners with carbohydrates - natural honey and jam, fresh fruit, sugar. It should be prepared immediately before use; it is better not to drink the mixture 2-3 hours after preparation. A blender will help you achieve the desired consistency: for a few minutes, all the ingredients are whipped and resemble yogurt.

Advantages and disadvantages of supplements

Proper nutrition plays a huge role in the pursuit of an ideal body. Without it, it is impossible to achieve pumped up muscles or a thin waist, even if you exercise regularly. A balanced daily diet allows you to train without harm to your health, so you can’t limit yourself in nutrition. The basis for working on the relief of the figure will be protein nutrition, which has a large amount of proteins and carbohydrates. The advantages include:

• restoration of muscle glycogen levels after grueling workouts;
• restoration of muscle fibers that can tear during physical activity;
• long-term muscle gain;
• food processing takes less time because it comes in the form of a nutritional shake;
• the drink contains a large amount of proteins and carbohydrates, but very little fat;
• By drinking supplements before exercise, you can get more energy, and afterward you can regain your strength.

Sports cocktails have virtually no downsides and are not harmful to health. The only disadvantages include cost and sometimes specific taste.

Cocktail consumption regimen for athletes

Morning

It is better to drink a protein shake with the addition of fructose, which goes to the liver and turns into glycogen. If there is not enough of it, this can lead to the synthesis of hormones, which, when active in the morning, begin to take protein from the muscles. Fructose is found in fruits.

Pre-workout cocktail

Before exercise, the body needs to receive not only protein, but also a sufficient charge of energy for the muscles. Therefore, the cocktail should consist of 20 grams. protein and 40 gr. carbohydrates. It would be inappropriate to simply eat, since training with a full belly is not very healthy. It is best to add fructose; it is a slow carbohydrate that gradually releases energy and does not cause the production of insulin, which prevents fat from being broken down.

Post-workout cocktail

After exercise, you need to restore protein levels and increase glycogen levels. The cocktail must contain at least 40 grams. protein and quickly digestible carbohydrates such as sugar. It is advisable that there be at least 60 grams. You can add it to a cocktail, or eat a bun or a couple of sweets.

Before bedtime

Here it would be important to fill the cocktail with proteins, so that the muscles do not starve during sleep; carbohydrates are not necessary, since you do not need a lot of energy for sleep.

How to take sports supplements correctly

Many novice athletes have a question: when to drink a protein shake? Whey protein is best taken in the morning and 10-20 minutes after exercise. In the morning, the body is hungry and lacks protein food; a milkshake will help replenish its reserves immediately after waking up. After training, protein and amino acids trigger the process of restoration of the muscular system, which has a positive effect on muscle growth.

Alexander Shestov

TRX Certified Trainer

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It is possible to divide the daily volume of milk proteins: drink 250-300 ml before and after training, as well as a fat-burning cocktail before bed to control weight. For evening intake, it is recommended to choose a protein with a lower carbohydrate content to prevent the deposition of fatty tissue.

Recipes for home cooking

Making protein drinks yourself allows you to choose your own flavor combination. They can be made with fruit and even chocolate! A few simple recipes will help diversify men's nutrition when gaining weight.

• Protein drink with strawberries. You will need 150 g of low-fat cottage cheese, 250 ml of milk, 150 g of fresh strawberries and sugar to taste. Grind the ingredients in a blender or shaker, after kneading the cottage cheese and strawberries until smooth.
• Protein cocktail with chocolate. To prepare, you need 150 g of cottage cheese and 250 ml of low-fat milk; cocoa is added to your taste. By adding honey or sugar to the drink, you can achieve weight gain.
• Banana smoothie with jam. You need: 250 ml of milk, 150 g of cottage cheese and 1.5 bananas. You can choose any jam, on average 2-3 teaspoons. Bananas and jam with sugar will add calories to the drink, which has a positive effect on weight gain.

Rules for preparation and consumption

Making your own protein shakes requires knowing some rules. Compliance with them guarantees quick and long-lasting results.

1. Taking supplements. You need to drink the drink at least 60 minutes before class. Drinking a protein shake beforehand increases energy, which allows you to have a more productive workout. After physical activity, it is also important to take a supplement so that the muscles begin to recover, thanks to protein and amino acids.
2. Calorie counting. You can’t drink too much of a shake thinking that it will make your muscles grow faster. Sports supplements are nutrients that are quickly absorbed. Their large consumption will lead to fat deposits, and not to an ideal figure. It is most correct to observe the calorie content of the drink and its volume. The maximum calorie content is no more than 600 per dose and the volume is up to 300 ml.
3. Composition of the protein product. The advantage of purchased supplements is that the exact composition is indicated on the packaging. For homemade drinks, you need to pay attention to calculating your protein intake. On average, protein should be about 0.25 g per 1 kg of human weight. Based on this, it is recommended to calculate the daily dose and plan meals.
4. Taking into account age and body characteristics. There are several body types: endomorph, ectomorph and mesomorph. For the first type it is better to consume more carbohydrates, and for the second type - proteins. When counting calories and choosing protein shakes, there are many factors to consider, including age. The older group of athletes is recommended to consume more foods with high energy value than younger people.

Attention must also be paid to storing the finished product. It is better to prepare the drink before drinking, but this is not always possible. The protein drink is stored for no more than 10 hours in the refrigerator; outside the cold, this time is reduced to 5 hours. The fresher the product, the healthier it is. The amount of carbohydrates must be controlled. It is permissible to add honey, syrups and fruits to daytime drinks, but they should be avoided in evening drinks. Consuming carbohydrates before bed threatens fat storage.

Main components of the drink

The protein component of our cocktails consists of milk, low-fat cottage cheese and egg whites.

Milk

It is better to choose milk with a lower percentage of fat content. However, you should remember that milk contains lactose, a carbohydrate with a high glycemic index. Therefore, if you are on a strict diet, and even a small amount of simple carbohydrates is contraindicated for you, it is better to replace milk with plain water. It won't be as tasty, but it will be much less caloric.

Cottage cheese

The story is similar with cottage cheese, but its lactose content is lower. Unfortunately, unscrupulous manufacturers often add starch to cottage cheese, which makes it practically useless from the point of view of proper nutrition. Buy cottage cheese only from trusted and reliable manufacturers. You should not buy cottage cheese by weight, since no one can guarantee you that its fat content will correspond to the declared one. You can use any cottage cheese: regular, grained or soft, but do not forget to look at the amount of proteins, fats, carbohydrates and calorie content of the product on the label.

Egg whites

When it comes to egg whites, it is best to use bottled pasteurized liquid egg whites. Now purchasing it is not a problem. This component can easily be purchased at any sports nutrition store or ordered online with home delivery.

Egg whites are ideal for athletes. It is rich in essential amino acids and is easily digestible. No need to worry about salmonellosis, the protein is completely pasteurized and purified. Of course, you can also use regular chicken eggs. But if you eat them without heat treatment, then there is a risk, albeit small, of contracting salmonella. In addition, a whole chicken egg contains about 6 grams of protein and the same amount of fat. This will make the cocktail much higher in calories.

You can also replace chicken eggs with quail eggs, but this will have almost no effect on the final result - the amino acid composition of these two products is almost identical. The only problem with this protein source is that some people have difficulty digesting raw egg whites. Taking enzymes immediately after drinking the cocktail will help solve this problem.

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Carbohydrates

You can add complex and simple carbohydrates to your homemade bulking protein shake. The best source of complex carbohydrates is oatmeal. They are inexpensive, you can buy them in any store, and their glycemic index is even lower than that of rice or buckwheat. And the calorie content of oatmeal per 100 grams of product in dry weight is only 88 calories.

In addition, when preparing the drink in a blender, the oatmeal will be crushed and give the cocktail a pleasant, slightly thick consistency. If you are in the period of gaining muscle mass, then a small amount of simple carbohydrates is allowed. Especially if you are making a shake to take immediately after waking up or after a workout. It is best to give preference to natural products, such as fresh fruits, berries or honey. In addition to taste and benefits, this will add fiber to the product, which will improve its absorption.

If you want to add sweetness to your smoothie, it's best to use a sweetener like aspartame or stevia.

The amount of substitute should be moderate; you shouldn’t overdo it either. Of course, the taste of these sweeteners is very different from regular sugar, but they will not increase the calorie content of the cocktail.

If there is a need to make the drink more high in calories (this allows you to speed up the recovery process between workouts), then adding a small amount of nuts would be a good solution. Preference should be given to walnuts, almonds and peanuts. They contain a large amount of unsaturated fatty acids omega-3 and omega-9, which have a positive effect on the functioning of the cardiovascular system by reducing the amount of cholesterol in the blood.

You can also add peanut butter, but remember to weigh it. If so, then you can easily miscalculate and make the cocktail too high in calories, which, if consumed regularly, will create a calorie surplus in the body and can lead to excess weight gain. For the same reason, avoid adding foods that contain trans fats, such as ice cream or chocolate spread.

Why do you need protein supplements?

Many athletes are familiar with the problem: sports loads are present regularly, but there is practically no effect. What's the matter? This is explained by a lack of protein and amino acids, which are responsible for the muscle recovery process. Another reason is the lack of protein in the usual diet; it is necessary for building muscle.

Protein is the most important substance in building muscles. If you reduce the amount of protein foods, there will be no results from training. The body will gradually become strong and toned, but there will be no hint of pumped up muscles. To build muscle mass, a person needs to consume about 4500 kcal per day. It is not always possible to eat so much protein food, so the only right solution would be high-calorie shakes for weight gain. They have a pleasant taste (the main ones are chocolate, vanilla or strawberry), are easy to prepare and are quickly absorbed by the body.

A diet of 4500 kcal must be divided into several meals. Ideally, portions should be as small as the body can process and burn within 2-4 hours. Calories that do not have time to be spent are deposited in the body in the form of adipose tissue. You cannot achieve a calorie content of more than 4 thousand with simple food, since the body simply does not have time to process chicken, cottage cheese or other protein products. If you make calculations to determine the required level of nutrients, then a man with an average weight of 90 kg needs to eat about 700 g of lean chicken meat. In this case, the load on the digestive system will be enormous. Protein shakes are better absorbed for a simple reason - the protein in them is liquid and crushed.

Anyone will agree that it is more pleasant to drink 1 glass of protein drink than to force feed yourself a large amount of meat, eggs and cottage cheese. Sports nutrition makes it possible to diversify your daily diet with delicious drinks.

DIY fat burning cocktails

Simultaneously with building muscle mass, the athlete must start another process in his body - burning excess fat. So that fat mass turns into muscle mass. Fat-burning cocktails will help us with this. And it is also quite possible to prepare them at home from the products available on hand.

Fat burning cocktail at home: recipe No. 1

The first recipe is for 2 liters of water. Ingredients of this cocktail:

• cucumber - 1 piece,
• lemon - 1 piece,
• ginger - 1 teaspoon,
• mint leaves - 12 pieces.

Grind everything. Leave the mixture to infuse at a temperature of 5°C for 12 hours. The resulting drink should be drunk the day before, half a glass at a time - 15 minutes before each meal.

Fat burning cocktail at home: recipe No. 2

The main component in this recipe is low-fat kefir.

• Take 1 glass of kefir ,
• literally add a pinch of crushed red pepper ,
• half a teaspoon of cinnamon
• and half a teaspoon of ginger .

Drink 30 minutes before meals.

Little secret

Also, in order to lose weight, gain muscle mass and generally get into human shape, you need to eat:

• grapefruit,
• apples,
• nuts,
• green tea (no sugar!),
• clean, still water in large quantities.

And don’t forget - these cocktails (as well as store-bought sports cocktails) only help if you follow the correct diet. All unhealthy foods, such as fatty and fried foods, should be excluded from your diet. It's better to steam it altogether.

Basic products and recipes

Working on the body makes you think about what to eat and in what quantities. Achieving an ideal figure is not as easy as it might seem at first glance. Attention should be paid to the products consumed. Simple cocktail recipes allow you to try new types every day, choosing your favorite flavors.

For the base you need to use kefir or milk, and as protein - cottage cheese and eggs. Not everyone will like drinking a drink made only from fermented milk products, so it is recommended to use jam, sugar and honey. Fresh berries and fruits will add flavor and vitamins to the mixture. For home cooking, you need to use a blender, and to mix ready-made mixtures, you need a shaker. The ideal temperature of the drink is 36-38 degrees.

A few simple recipes:

1. 100 g cottage cheese, a glass of milk, 2 tbsp. spoons of oatmeal are mixed together and crushed with a blender, 1 spoon of natural honey is added for taste.
2. Half a liter of milk, 100 g of ice cream without flavors and other additives, 2 bananas, vanillin and cinnamon. All ingredients are whipped in a blender and divided into several steps.
3. One egg, 1 tbsp. spoon of honey, 1 tbsp. a spoonful of nuts of your choice and a glass of kefir. First, finely chop the nuts, mix all the ingredients together and beat with a blender.
4. Beat egg powder with 50 ml of milk, add 200 g of cottage cheese, 5 chicken eggs, 2 tbsp. spoons of honey, 1 tbsp. a spoonful of sour cream and a handful of berries. Grind thoroughly in a blender to a liquid homogeneous mass and divide into several portions.

It is also good to use protein powder to make sports drinks. Cocktails based on it increase the effectiveness of training and help you recover faster after exercise. Ingredients: 0.5 milk, 100 g low-fat cottage cheese, 50 g protein powder, 1 chicken egg and a few tablespoons of syrup. Preparation does not take much time: milk is whipped together with part of the powder, then cottage cheese is added, mixed and protein is added again. After whipping, the volume should be approximately 0.5 liters. Next, you need to add fruit syrup or selected berries to your taste and mix again with a blender.

Cocktail regimen

When and in what quantity you should consume protein shakes is a purely individual question. It depends on many factors. For example, the time of waking up and falling asleep, the number of meals during the day, the tendency to gain excess weight, etc. matter.

In the tables below, we only provide an approximate idea of ​​when you should drink the drink if you want to lose weight or gain muscle mass.

The following regimen for taking homemade protein shakes to gain muscle mass is suitable for most athletes:

1. Immediately after waking up (the amount of protein should be small so as not to overload the gastrointestinal tract, 20-25 grams of protein is enough).
2. Between meals (this will further boost your metabolism and create more prerequisites for muscle growth, the optimal portion is 30-35 grams of protein).
3. After training (this will stop catabolic processes and start recovery processes, the ideal option is 30 grams of quickly digestible protein).
4. Before bed (this will protect muscle tissue from catabolism throughout the night; you can increase the portion to 50 grams of slow digestion protein).

If you want to get rid of extra pounds, the following regimen for taking homemade protein shakes for weight loss is suitable for you:

1. Immediately after waking up (20-25 grams of protein will be enough, you can also add some carbohydrates to this and replace the first meal with a shake).
2. Post-workout (30 grams of fast-absorbing protein will help you recover better and give you strength).
3. Instead of the last meal or before bed (you still shouldn’t indulge in carbohydrates in the evening, so dinner can be replaced with a cocktail made from low-fat cottage cheese).

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