Protein Bar: 11 Recipes to Create the Perfect Protein Shake

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.

A little eyeliner

The easiest way to achieve your goal is proteins in jars.
Protein powder is becoming more accessible: it can be found in sports nutrition stores, online stores and popular marketplaces (like Iherb or Ozon). There are whey and egg proteins.

It's worth noting that alcohol negates the beneficial effects of protein, so it's best to limit your drinking on the road to a great athletic future.

The rate of digestible protein is calculated for each person individually, based on weight and intensity of physical activity. Approximate values, of course, can be obtained using reference books and calculators, but in this case it is better to consult a specialist so as not to suffer a blow to the kidneys.

Yes, exceeding the norm of protein consumption can cause serious stress on the kidneys, so it is important to drink a lot of water, follow a training regimen and carefully monitor your own well-being.

When should I take it?

Eating protein rationally at home is the key to achieving your goal.

• A protein shake is simply an irreplaceable drink in the morning, when the muscles are weakened and relaxed. You can add fructose to your morning drink.
• Consumed an hour before training, it will serve as a source of energy restoration and vigor. Helps restore muscles after training. It is important to adhere to this particular period of time.
• After training it will help satisfy your hunger.

It is not advisable to drink protein shakes late in the day. But, if there is no way out, then it is better to give preference to casein protein, which is not so quickly absorbed.

Protein powder shakes

Let’s say right away: protein powders can be diluted with milk or water, depending on who you like.
Dairy products are usually tastier, but higher in calories (which is not critical, but not suitable for vegetarians and supporters of a lactose-free diet), and they are combined with fewer products. So, for example, if you take sour berries as the main ingredient, the milk may curdle into flakes. Dubious pleasure.

There are proteins with flavors like chocolate, vanilla or strawberry that can create a complete shake on their own without the need for additional equipment. If this protein option is not suitable, you can always take unflavored protein.

Summer good

• Sweet and filling

• Ripe fruits are hard to find out of season

To prepare this cocktail you need 7 minutes and a blender, it will help mix all the ingredients well into a smooth, homogeneous mass.

Ingredients:

• Milk or water – 250 ml
• Protein powder – 2-3 scoops
• Banana – ½ medium or 1 small
• Peach – ½ medium
• Sweet strawberries – 2-3 large berries

How to cook:

1. Beat all ingredients in a blender for 5-6 minutes and pour into a shaker.

For those who like cocktails with chunks:

1. Blend all ingredients except banana in a blender.
2. The banana needs to be cut into small cubes and thrown into a shaker, pour over the cocktail and stir.

The result is a sweet protein shake with a mild fruit flavor. It is easy to drink and saturates the body well with protein and healthy carbohydrates.

The cocktail is approximately 25% of the recommended daily amount of calories (RDA = 1900 kcal).

Detox - what is it?

Detox – what it gives, the concept, what they are and what they are needed for

Detox smoothie, important details

How to properly prepare your body for a detox program.

Detox smoothie to cleanse the body, and at the same time lose weight!

Detox smoothie to cleanse the body, and at the same time lose weight!

Blue Lagoon

• Bright blue color
• Large portion

• The high cost of superfoods

A distinctive feature of this cocktail is its bright blue color and light fresh taste. This drink contains a popular superfood. It just gives a special blue color. The only tools you need are a blender and 5-6 minutes of free time.

What we cook from:

• Milk or water – 250 ml
• Protein powder – 2-3 scoops
• Blueberries - a handful
• Irga - a handful
• Blue spirulina – 1.5-2 teaspoons

How to prepare:

1. Beat everything with a blender.
2. Decorate the finished cocktail with blue powder.

Triple chocolate

• Chocolate taste
• Available Ingredients

• The dairy-free option is inferior in terms of taste

This is the name of the favorite of all sweet tooths. Healthy, milky and chocolatey - these three words most accurately describe the taste of the cocktail. One shake of the shaker and you're done, no need to use a blender or other kitchen gadgets.

What you will need:

• Milk 2.5% – 250 ml
• Chocolate flavored protein powder – 2-3 scoops
• Sugar-free cocoa – 1 teaspoon
• Powdered milk – 1 teaspoon

How to do:

1. You need to beat all the ingredients in a shaker for 5 minutes.

Ice latte

• Light coffee taste
• Nice texture

• The dairy-free option is inferior in terms of taste
• Need extra sugar

Any iced coffee lovers? After a hot workout, you want to drink something light but satisfying, in which case 260 ml of cold coffee cocktail is at your service. You only need 6 minutes of time and a shaker.

We will need:

• Milk or water – 250 ml
• Chocolate flavored protein powder – 2-3 scoops
• Instant coffee – 1 teaspoon
• Maple syrup/honey/other sweetener – 1 teaspoon

Cooking step by step:

1. Mix everything in a shaker except instant coffee.
2. Coffee should be dissolved in a small amount of warm water.
3. Then stir in the remaining ingredients.

Milkshakes without ice cream - 10 recipes for every taste

An excellent alternative to your favorite drinks. The variety of recipes will satisfy even the most demanding sweet tooth.

Oatmeal Milkshake Recipes

Milkshakes are one of the best breakfast options, especially if you are on a diet. And one of the best ingredients for a cocktail is oatmeal.

10 milkshakes that will help you lose weight

Dairy-based shakes are healthy drinks that are high in protein and calcium. They are quickly prepared at home and easily absorbed by the body.

Mechanism of action

Protein shakes for weight loss should be included in your daily diet to tame the feeling of hunger. The body takes much longer to digest protein foods, which means it takes more energy and calories. Just one cocktail will have virtually no effect on the total calorie content of your daily diet, but will give you a boost of energy, vigor and a feeling of satiety. When a person goes on a diet, his fat and muscle tissue begin to decrease in volume. To start the process of maintaining normal muscle tissue, you need to consume a lot of protein foods. In addition, if you eat a small amount of fats and carbohydrates, then when digesting protein foods, the body will spend a third more energy.

It is better to take a protein shake for weight loss at home in the morning, adding a piece of bread or fruit to the dish. Such a breakfast will replenish the calories lost overnight; along with bread, the body will receive the required dose of carbohydrates, and fruits will provide sugar and fructose. Without carbohydrates, the drink is more difficult to digest, but in order for bread, in addition to them, to add fiber to the diet, it must be whole grain.

Walnuts are a good addition to a protein shake. They are an excellent regulator of cholesterol levels, provide the body with necessary and healthy fats, and perfectly fuel brain activity.

The drink should be consumed immediately after preparation, but if you receive too large a portion, you can store the remainder in a glass container for 24 hours.

The calorie content of protein shakes for weight loss is quite low, about 200 kilocalories per glass of drink, and the nutritional value can be equal to a whole beef steak. The cocktails contain water-soluble proteins obtained from whey, soy or egg white. A sports protein shake for weight loss contains vitamin and mineral complexes to compensate for the loss of salts during active sports. And to obtain energy cocktails, protein drinks are sometimes supplemented with fats and carbohydrates in the form of sucrose or fructose.

The whey-based drink is absorbed by the body without residue, it is hypoallergenic, and also has a restorative effect, which is very valuable after heavy physical activity, such as training.

A milkshake tastes better, however, it is not suitable for everyone due to frequent lactose intolerance. A product based on egg whites has a high biological value, it is easily digestible, but due to the allergenic nature of eggs, it may not be suitable for everyone. Plant-based cocktails made with soy lack many essential amino acids, and plant-based protein is less easily absorbed by the body. This type of drink is suitable mainly for vegetarians. Manufacturers add components to all ready-made protein shakes that reduce appetite, for example, chromium picolinate, and accelerate the breakdown of deposited fats, for example, L-carnitine.

Recommended by topic

Milkshakes without ice cream - 10 recipes for every taste Banana milkshake with ice cream - TOP 9 different recipes Banana milkshake: TOP 10 drink recipes that can be made in ten minutes

What are mycoprotein and spirulina?

Mycoprotein is a protein powder extracted from mushroom protein. It is increasingly called a competent meat replacement. Unlike soy analogs, mycoprotein contains a large amount of fiber, which helps reduce blood cholesterol.

Spirulina is a green or blue powder extracted from seaweed. It is high in fiber and antioxidants, which help speed up the body's detoxification process.

Protein shakes from common foods

The trend away from animal products is also coming to sports. Is it possible to make a protein shake using only plant ingredients? Will it be inferior in quality? All the answers are in the recipes.

Morning in the tropics

• Yogurt smoothie
• Lactic acid bacteria

• Gets boring quickly
• Sour berries can spoil the taste

Mornings in the tropics are hot, in addition to a light breakfast, a soft fruit protein shake will fit well, you need a blender and 5-6 minutes of free time.

What you will need:

• Liquid yogurt – 100 grams
• Chia seeds – 2 tablespoons
• Peach – 1 medium
• Berries - a handful
• Sesame seeds - for garnish (1 teaspoon)

Step by step recipe:

1. Mix yogurt with seeds and let them swell a little.
2. In a blender, puree the fruits until smooth.
3. Mix the ingredients together, drink chilled and in a good mood.

There are high-protein yogurts without additives that can be found at your local grocery store. If you use them, you can achieve even higher protein content.

Cereals

• Dietary fiber
• Good for digestion

• Bran is a product for everyone
• Reduced portion

Cereals in smoothies are sources of healthy fats, fiber and carbohydrates. Their valuable properties can and should be used in combination with cocktails. It will only take 5 minutes.

Ingredients:

• Wheat bran or crumbled rice cakes – 2 tablespoons
• Yogurt – 150 grams
• Honey or other sweetener – 1 tablespoon
• Strawberries or raspberries - a handful

To prepare, you need to mix all the ingredients, after mashing the berries into a homogeneous puree using a fork. No blender or other kitchen appliances needed.

This smoothie contains approximately 11 grams of dietary fiber and no cholesterol at all.

Charge for a day

• Orange color and fresh taste
• No need for a blender

• Need extra sugar

This is what gives you the energy to run errands in the morning, work productively all day and enjoy all these processes.

Components:

• Freshly squeezed carrot juice – 200 ml
• Freshly squeezed orange juice – 50 ml
• Chia seeds – 2 tablespoons
• Pumpkin seeds – 1 tablespoon
• Honey or other sweetener – 1 tablespoon

Honey helps offset the acidity of orange juice, but if the citrus fruit is sweet enough, you can omit the honey.

How to do:

1. You need to grind the pumpkin seeds.
2. Then mix all the ingredients together and wait until the chia seeds disperse a little.
3. Stir well before use.

Green fitness

• Large portion
• Quick saturation + detox

• Requires 15-20 minutes of free time

Detox cocktail in hot weather? Simply and easily.

Ingredients:

• Celery – 1 stalk
• Apple – 1 medium
• Green spirulina – 1-2 teaspoons
• Mint or lemon balm - 2-3 leaves
• Water – 250 ml
• Chia seeds – 2 tablespoons

Preparation procedure:

1. Blend the green ingredients in a blender until smooth.
2. Add seeds and garnish with mint leaves. It takes 15-20 minutes for the seeds to swell.

Chia seeds and spirulina help provide the body with enough protein. Spirulina also colors the cocktail a pleasant, rich green color.

Berry shaker

• No need for a blender
• Fast protein

• Requires 15-20 minutes of free time
• Seasonal berries
• Small portion

Suitable for those who love berries in all their forms. This is a sweet, aromatic drink with a taste of sunny summer. You can do without additional equipment; you will need a fork and a glass.

We take the following products:

• Blackberries - a handful
• Blueberries - a handful
• Raspberries - a handful
• Water – 100 ml
• Honey – 1 tbsp. spoon
• Chia seeds – 1-2 tablespoons

Step by step process:

1. Using a fork, mash all the berries into a homogeneous paste.
2. Shake in a shaker with honey and water.
3. Add seeds and let it brew.

With RSK = 1900 kcal, the serving will be 19% of the recommended daily amount of calories.

Gingerbread

• Spicy aroma
• Benefits for digestion
• Helps detoxify the body

• Cinnamon and ginger are aggressive ingredients

Any gingerbread cookie lovers? Then a spicy cereal cocktail will be a good option for saturating the body. You only need 7 minutes of free time.

Products:

• Fresh ginger/powder – 0.5 teaspoon/on the tip of a knife
• High protein yogurt – 200 ml
• Cinnamon – 3-4 pinches
• Wheat bran – 1-2 tablespoons
• Honey – 1 tablespoon

How to cook:

1. Mix all ingredients in a blender.
2. Let it brew a little. Serve cool.

Cinderella's carriage

• Quickly absorbed
• Easy

• For those who love pumpkin

Fresh pumpkin juice with a high protein content will help you not only cool down, but also brighten up your training routine with a bright, spicy cocktail. 5 minutes and voila!

Ingredients:

• Pumpkin seeds – 1 tablespoon
• Pumpkin juice – 100 ml
• Cinnamon – 1 teaspoon
• Sesame seeds – 10 grams
• Water – 50 ml

Cooking process:

1. It is necessary to grind the seeds and mix them with the rest of the ingredients.
2. Stir well before use.