How to make a protein shake at home

For the most part, the use of protein shakes is required for people who are actively involved in sports. These include bodybuilders, heavy athletes, powerlifters. This need is due to the fact that the muscles under the influence of loads are destroyed, so they need to be constantly nourished. Protein contains a lot of protein that makes up muscle fibers. Its use allows you to increase the mass, burn fat and activate the full work of the internal organs.

Best Fitness Protein Shake Recipes

Before you start mixing ingredients, you need to calculate the amount of protein, based on your body weight. On average, 1 kg. weight accounts for 1.5-2.5 grams. protein. If you visit the gym in order to bring the body into shape and do not participate in competitions, add 1.5 gr. powder. Silovik and competitors should increase the number to 2.5 g / 1 kg.The prepared cocktail is drunk not at one time, but stretched for the whole day.

Kefir Cocktail

• kefir or yogurt 1% - 350 ml.
• rye bran - 30 gr.
• Linen porridge - 50 gr.
• ground cinnamon - 15 gr.
• banana - 1 pc.
• distilled water - 150 ml.

Soak flax porridge and rye bran in hot water, wait for the complete swelling of the composition. Blend a banana with kefir and cinnamon in a blender, then add porridge and protein.

Cocktail with honey and nuts

• walnuts, cashews or almonds - 55 gr.
• banana - 3 pcs.
• nonfat milk (can be soy) - 630 ml.
• cottage cheese with a fat content of 0.1-1.8% - 220 gr.
• liquid honey - 80 gr.

Skip the nuts through a meat grinder or chop them in another convenient way, rub them with cottage cheese and honey. Put bananas and milk in a blender, turn the ingredients into porridge. Mix in the remaining ingredients, add the required amount of protein, bring the mixture to homogeneity.

Peach Cocktail

• filtered water - 300 ml.
• vanilla - 10 gr.
• medium-ground oatmeal - 50 gr.
• canned peaches (without sugar) - 150 gr.

Fill the oatmeal with clean hot water, wait until complete swelling. Crush the peaches in a blender, add porridge, vanilla and protein, mix thoroughly again. Optionally, you can replace the oatmeal flax flakes / bran.

Kvass Cocktail

• kvass - 170 ml.
• kefir - 135 ml.
• watermelon or melon - 2 slices
• quail eggs - 3 pcs.
• flaxseeds - 13 gr.
• oatmeal - 50 gr.
• filtered water - 75 ml.

Cook oatmeal in hot water. After the mixture is infused, pour kvass and kefir into it, then add protein. Remove the peel from the watermelon / melon, remove the seeds, send in a blender. Beat quail eggs with a mixer or a fork, add oatmeal, protein, flax seeds. Mix all the ingredients, turning them into a homogeneous mass. If desired, add a pinch of ground cinnamon.

Chocolate cocktail

• dark chocolate (60-70%) - 15 gr.
• Scalded chocolate powder - 10 g.
• seasonal berries - 100 gr.
• low-fat cottage cheese (up to 1.8%) - 110 gr.
• milk - 50 ml.

Melt the bitter chocolate in a water bath or in the microwave. Dissolve chocolate powder with hot milk, wait for the granules to dissolve. Place in a blender seasonal berries and cottage cheese, chop well. Add protein, custard and natural chocolate. Heat up before use.

Citrus cocktail

• orange - 2 pcs.
• grapefruit - 1 pc.
• natural yogurt (fat content 0.1-1%) - 300 gr.
• vanilla - 12 gr.

Peel the oranges and grapefruit, skip the citrus through the meat grinder. Put the porridge in a blender, add the vanilla, protein and yogurt, whisk well.

Yeast Cocktail

• Live yeast (you can beer) - 25 grams.
• quail eggs (raw) - 5 pcs.
• ice - at discretion
• fresh strawberries - 150 gr.
• soy milk - 330 ml.

Beat eggs and strawberries in a blender, add a little ice, pour in soy milk and yeast. Beat for 1 minute, then let stand for a quarter of an hour.

Ice Cream Cocktail

• creamy ice cream - 100 gr.
• cocoa powder - 30 g.
• coconut flakes - 50 gr.
• filtered water - 100 ml.
• low-fat natural yogurt - 100 gr.
• red or black currant - 70 gr.

Mix together the coconut flakes and cocoa powder, pour the mixture with water, leave for a quarter of an hour. Blend the currant with ice cream, protein and yogurt, add the soaked porridge. Bring mass to uniformity.

Coffee cocktail

• natural sweetener "Stevia" - 15 gr.
• brewed black coffee - 100 ml.
• ground cinnamon - 5 gr.
• chicken egg (raw) - 1 pc.

Pour into a mug of coffee, add cinnamon and stevia, mix well and cool. Beat the egg with a mixer, add protein to it and mix with the first composition.Eat in the morning before exercise.

Persimmon Cocktail

• chicken egg - 2 pcs.
• cottage cheese (fat content 5–12%) - 50 gr.
• whey - 100 ml.
• honey - 20 gr.
• persimmon - 2 pcs.
• natural cherry juice - 155 ml.
• Seasonal berries - 120 gr.

Beat the eggs with a mixer, add honey, whey and protein to them, mix with a fork. Pound cottage cheese, cut the persimmon into small pieces, send everything to the blender. Pour in cherry juice, egg mixture, pour berries, chop thoroughly.

Coconut cocktail

• coconut - 0.5 pcs.
• coconut milk - 45 ml.
• walnut - 10 pcs.
• low-fat soft cottage cheese - 325 gr.
• milk (preferably soy) - 125 ml.

Peel the coconut from the shell and the inner skin, rub it on a small grater. Crush walnuts kernels in a convenient way, mix them with coconut chips, coconut milk, low-fat cottage cheese and protein. Put in a blender, whisk, gradually pouring in soy milk.

Cocktail based on pomegranate juice

• pitted cherries - 60 gr.
• fresh strawberries - 50 gr.
• orange - 1 pc.
• blackberry or red currant - 100 gr.
• gooseberry - 50 gr.
• pomegranate juice - 200 ml.
• banana - 1 pc.

Cut the banana into small pieces, mix it with the rest of the berries and send it to the blender. Pour in pomegranate juice and add protein, whisk thoroughly, take chilled.

Apple shake

• green apple - 1 pc. medium size
• red apple - 2 pcs. medium size
• kefir with a fat content up to 1% - 135 ml.
• ground cinnamon - 5 gr.
• natural sweetener - 10 g.
• soy milk - 50 ml.
• low-fat cottage cheese - 140 gr.

Peel apples, cut into small slices and chop into a blender. Pour in soy milk, kefir, add cottage cheese, cinnamon and protein. Stir, cool.

Kiwi Cocktail

• quail eggs - 6 pcs.
• fruit syrup - 25 ml.
• milk fat content is not higher than 1% - 115 ml.
• chicken yolk - 1 pc.
• Kiwi - 3 pcs.
• banana - 1 pc.

Remove the kiwi peel, cut the banana into small pieces, turn the fruit into porridge with a blender. Mix quail eggs and chicken yolk with a mixer, transfer them to a blender. Pour in protein, pour in syrup and milk, mix.

Ginger Cocktail

• pickled or fresh ginger - 25 gr.
• Kefir 1% fat - 85 ml.
• ground cinnamon - 10 g.
• ground red pepper - 2 gr.
• fresh orange juice - 100 ml.

Grind ginger, combine it with cinnamon, pepper, protein. Pour in kefir and orange juice, mix well with a blender.

Cocktail with dried fruits

• dried plum - 2 pcs.
• dried apricots - 5 pcs.
• prunes - 3 pcs.
• raw chicken eggs - 2 pcs.
• dry milk - 30 gr.
• pure water - 55 ml.
• low fat cottage cheese - 175 gr.
• honey - 35 gr.
• sour cream with a fat content of 10-15% - 50 gr.

Dilute dry milk with water, wait 10 minutes. Cut the prunes, dried apricots, dried plums into thin slices, pound dried fruits with cottage cheese. Beat chicken eggs with a fork, add honey, protein and sour cream to them. Put all the ingredients in a blender, turn the composition into a mess.

Almond cocktail

• Almond milk - 45 ml.
• almond nuts - 55 gr.
• fermented milk sourdough - 60 ml.
• raw quail eggs - 4 pcs.
• low-fat cottage cheese - 80 gr.
• unripe banana - 1 pc.
• Kiwi - 1 pc.
• fiber - 25 gr.

Grind the almonds in a coffee grinder, put it in a blender. There also pour fermented milk sourdough, almond oil. Add quail eggs, banana, protein, fiber and cottage cheese. Turn the mixture into a homogeneous composition, eat cold.

Preparing a protein shake is easy if you know which ingredients to use. As you can see from the recipes, the composition includes the ideal ratio of vitamins with a predominance of protein.

Video: how to make protein and gainer at home