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, weightlifters, powerlifters. This need is due to the fact that muscles are destroyed under the influence of loads, so they need to be constantly nourished. Protein contains a lot of protein, of which muscle fibers are composed. Its use allows you to build weight, burn fat and activate the full-fledged work of internal organs.

Best Protein Shake Fitness Recipes

Before you start mixing the ingredients, you need to calculate the amount of protein based on your body weight. On average per 1 kg. weight accounts for 1.5-2.5 g. 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. The siloviki and competitors should increase the amount to 2.5 g. / 1 ​​kg. The prepared cocktail is not drunk in one go, but is stretched for the whole day.

Kefir based cocktail

• kefir or yogurt with a fat content of 1% - 350 ml.
• rye bran - 30 gr.
• flax porridge - 50 gr.
• ground cinnamon - 15 gr.
• banana - 1 pc.
• distilled water - 150 ml.

Soak flax porridge and rye bran in hot water, wait until the composition is completely swollen. Beat a banana with kefir and cinnamon in a blender, then add porridge and protein.

Cocktail with honey and nuts

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

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

Peach cocktail

• filtered water - 300 ml.
• vanilla - 10 gr.
• oatmeal medium grinding - 50 gr.
• canned peaches (sugar free) - 150 gr.

Pour oatmeal with clean, hot water and wait until it swells completely. Grind peaches in a blender, add porridge, vanilla and protein, mix thoroughly again. Optionally, oatmeal can be replaced with flaxseed / bran.

Kvass-based cocktail

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

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

Chocolate cocktail

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

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

Citrus cocktail

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

Peel oranges and grapefruit, pass citruses through a meat grinder. Place the porridge in a blender, add vanilla, protein and yogurt, whisk well.

Yeast cocktail

• live yeast (beer can be) - 25 gr.
• quail eggs (raw) - 5 pcs.
• ice - optional
• 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 gr.
• coconut flakes - 50 gr.
• filtered water - 100 ml.
• nonfat natural yogurt - 100 gr.
• red or black currants - 70 gr.

Mix together coconut flakes and cocoa powder, fill the mixture with water, leave for a quarter of an hour. Beat in a blender currants with ice cream, protein and yogurt, add soaked porridge. Bring the mass to homogeneity.

Coffee cocktail

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

Pour in a coffee mug, add cinnamon and Stevia, mix well and cool. Beat the egg with a mixer, add protein to it and combine with the first composition. Use in the morning before training.

Persimmon cocktail

• chicken egg - 2 pcs.
• homemade cottage cheese (fat content of 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, milk whey and protein to them, mix with a fork. Pound the cottage cheese, cut the persimmon into small pieces, send everything to a blender. Pour in cherry juice, egg mixture, cover 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 soybean) - 125 ml.

Peel the coconut from the shell and the inner peel, grate on a fine grater. Grind the walnut kernels in a convenient way, mix them with coconut, coconut milk, low-fat cottage cheese and protein. Place in a blender, whisk, gradually pouring soy milk.

Pomegranate Juice Cocktail

• 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 to a 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 of up to 1% - 135 ml.
• ground cinnamon - 5 gr.
• natural sweetener - 10 gr.
• soy milk - 50 ml.
• low-fat cottage cheese - 140 gr.

Peel apples from seeds, cut into small slices and chop with 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 with a fat content not exceeding 1% - 115 ml.
• chicken yolk - 1 pc.
• Kiwi - 3 pcs.
• banana - 1 pc.

Remove the peel from the kiwi, cut the banana into small pieces, turn the fruit into porridge using a blender. Beat with a mixer the quail eggs and chicken yolk, move 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 gr.
• ground red pepper - 2 gr.
• freshly squeezed orange juice - 100 ml.

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

Dried fruit cocktail

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

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

Almond cocktail

• almond milk - 45 ml.
• almonds - 55 gr.
• fermented milk sourdough - 60 ml.
• raw quail eggs - 4 pcs.
• fat-free 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. Pour in fermented milk yeast, almond oil. Add quail eggs, banana, protein, fiber and cottage cheese. Turn the mixture into a homogeneous composition, use cold.

Making a protein shake is easy if you know which components to use. As can be seen from the recipes, the composition includes the ideal ratio of vitamins with a predominance of protein.

Video: how to cook protein and gainer at home