Why do you need protein shakes and how to prepare them even from ordinary products

The Best Products for Making Homemade Protein Shakes

Drinks can be quickly made at home. They have a number of advantages over store-bought sports nutrition. And it's not just about the price.

A protein shake is necessary for people who engage in strength sports

Taking into account the calorie content of food and the individual need for valuable amino acids, vitamins and elements, the athlete independently composes mixtures to his taste from fresh and natural ingredients:

Dairy derivatives . The basic component from which a protein-based drink is prepared is milk or kefir. Products must contain a minimum amount of fat, 1% is considered optimal. It is allowed to use powder versions of products.
Eggs. Often only protein is used; the composition contains all the necessary amino acids. To reduce the risk of salmonellosis, it is recommended to purchase pasteurized bottled product.
Carbohydrates. The volume is replenished with fast carbohydrates: fruits, honey, berries or jam, slow carbohydrates - oatmeal, buckwheat.
Supplements . Used to improve taste: cocoa, frozen coffee cubes. Cinnamon, cloves, and vanilla are suitable natural fat burners.

To increase calories, add nuts; the best choices are walnuts, peanuts, and almonds. They contain omega-3 fatty acids, which has a beneficial effect on the functioning of blood vessels and the heart.

Attention! When combining the composition of cocktails, it should be taken into account that milk contains lactose, which belongs to the carbohydrate component.

For weight gain and muscle growth

For an athlete working on muscle mass, the effectiveness of training depends 60% on proper nutrition.

It is impossible to get all the nutrients from the usual food; a large volume of food overloads the digestive system, some of the food is simply not absorbed, and the other part is deposited as fat.

For muscle growth, you need to make cocktails based on animal protein and carbohydrates: honey, fruits, berries, juices, rolled oats and buckwheat.

Features of use

Ready-made protein mixtures have a balanced composition of proteins and carbohydrates.

When making your own cocktails, important features should be taken into account to ensure the effectiveness of using cocktails:

Temperature . For better absorption, do not take the drink cold; the temperature should be about 36 °C.
Compound . The protein content should be calculated based on 1.5-2.5 g/kg of the athlete’s weight.
Calorie content . In order not to exceed the amount of carbohydrates and not gain excess fat mass, you need to control the number of calories. The maximum caloric threshold for the drink is 500 kcal, the optimal volume is 300 g.
Carbohydrates . The amount of organic compound in the cocktail depends on the characteristics of human anatomy: ectomorphs are allowed to increase the carbohydrate component, those with an endomorphic physique need to increase the proportion of the protein component.

The ideal time to prepare the drink is immediately before drinking.

If this is not possible, so that the beneficial properties do not disappear, the mixture must be drunk within 5 hours; the permissible storage time in the refrigerator is 10 hours.

For weight loss and fat burning

Taking mixtures while playing sports helps build muscle mass.

Taking mixtures while playing sports helps build muscle mass

Typically, such drinks are used by girls who engage in fitness or strength training.

When using a cocktail, weight reduction occurs due to:

improving metabolic processes;
feelings of satiety;
maintaining and increasing the muscle frame.

Not only meat and fish are suitable for preparing the drink, but also nuts, vegetable oil, pumpkin and sunflower seeds. Dairy products are also the basis, but with a strict diet it is better to use clean water as a basis and minimize the amount of carbohydrates.

Important! When using cocktails in your diet, you need to monitor the amount of carbohydrates in foods, control calories, and at the same time actively work out in the gym. Then you will be able to achieve a positive result.

Victories in competitions

In 1955, Arnold Palmer won the Canadian Open, earning $2,400. He then won three tournaments in 1956 and four in 1957. The winning streak continued as the golfer became champion of three tournaments in each of the next two seasons. One of his victories in 1958 was the prestigious Masters tournament, held every year in Augusta, Georgia.

https://youtu.be/33qM2MKB-rY

In 1960, when golf began receiving regular television coverage, Palmer's impressive victories at the Masters and US Open made him a national hero. Then he took part in advertising campaigns. This happened thanks to the IMG agency, which was created by lawyer Mark McCormack. It was he who came up with the idea of promoting products on blue screens with the help of athletes. Soon the same man created the cult modeling agency IMG Models.

Already a golf star, Arnold Palmer won the British Open in 1961 and 1962 and the Masters in 1962 and 1964. At that time, the golfer even tried his hand at films and wrote a book. Palmer became the richest athlete in the world with an annual income of more than a million dollars. He had a whole army of fans, who were called “Arnie’s Army.” At the same time, Arnold Palmer Enterprises was founded, the symbol of which was a colored umbrella.

https://youtu.be/5oh8WHb7ydw

Recipes for making the best protein shakes at home

Protein powders are easy to make at home. In a quarter of an hour, fresh and affordable products will yield a healthy drink that will help increase muscle volume and replenish energy costs.

The main thing is to always have the necessary components at hand. You also need to purchase a blender for beating and mixing the ingredients well.

Banana protein shake

Banana protein shake
During active training, the mixture ensures rapid muscle growth; to prepare it you need to take:

milk – 2 glasses;
honey - 3 tbsp. l.
cottage cheese – 200 g;
banana – 300 g (one large or one and a half medium);
nuts – 50 g.

The ingredients are mixed for 2 minutes at high speed, the mass is divided into 2 portions. Consume twice after lunch.

Natural protein shake with cottage cheese

Curd mixtures are tasty and nutritious, and they are easy to prepare, just take:

milk - a glass;
cottage cheese – 300 g;
berries – 100 g.

Beat the mixture until the mixture becomes homogeneous. If desired, the composition includes cocoa up to 3 tsp.

Milk protein shake

Drink composition:

orange juice – 150 g;
sour cream – 100 g;
yolk – 1 pc.;
olive oil – 2 tbsp. l.

Beat the mixture, add juice squeezed from half a lemon, and mix again. Pieces of fruit or berries are added if desired.

Important! The mixture is drunk before classes. It is also allowed to be used to satisfy hunger.

Homemade protein shake with ice cream for weight gain

Homemade protein shake with ice cream for weight gain
Ingredients:

milk – 300 g;
ice cream – 100 g;
egg – 1 pc.;
powdered milk – 3 tsp.

The cocktail is shaken. Use before classes.

Protein shake according to Arnold Schwarzenegger's recipe

Arnold Schwarzenegger consumed a protein mixture prepared according to the following scheme:

egg – 1 pc.;
milk – 2 tbsp.;
milk powder (low fat) – 100 g;
creamy ice cream - half a cup.

The composition should be mixed well using a whisk or blender.

Cocktail recipe by George Zangas

This drink requires 300-350 g of milk, you can take juice, add berries or fruits.

Mix the ingredients thoroughly with a blender, then add:

protein powder – 2 scoops;
chicken egg – 3 pcs.;
brewer's yeast – 2 tsp;
ice - 4 cubes.

The ingredients are mixed to form a homogeneous mass.

Steve Reeves cocktail

Steve Reeves cocktail
Take 400 g of orange juice as a base and add:

banana – 1 pc.;
gelatin – 1 tbsp. l.;
honey - 1 tbsp. l.;
powdered milk – 2 tbsp. l.

It is necessary to mix everything thoroughly. Prepare the cocktail before drinking.

Cocktail by Valentin Dikul

The famous strongman suggests a protein mixture with added carbohydrates to increase weight and strength:

low-fat cottage cheese – 2 packs;
sour cream (fat content up to 19%) – 100 g, can be replaced with 6% yogurt;
chopped walnuts - half a glass;
honey – 1 or 2 l;
any jam – 1-2 l.

The mass is thoroughly ground to a homogeneous consistency, resulting in a paste that can be eaten with a spoon.

Arnold Palmer Cocktail, Ginger Mint Tea and Peach Green Iced Tea

Cocktail "Arnold Palmer"

Ingredients:

We brew tea in the usual way.

Bring to a boil until the sugar is completely dissolved.

Serve with ice and lemon slices.

Enjoy the coolness!

Peach green iced tea

Ingredients:

Remove the pits from the peaches. Cut the pulp into arbitrary pieces and place in a food processor along with a few tablespoons of water.

Grind into a homogeneous puree.

Strain the peach puree through a sieve or fine mesh colander.

In a jug, combine the finished tea and peach puree, add sugar to taste.

Chill in the refrigerator and serve with ice and fresh peach slices.

Enjoy the coolness!

Ginger mint tea

Ingredients:

Cut the ginger root into thin slices.

Dip the ginger into the sugar syrup and simmer over low heat for 4 minutes.

Wash the mint and cut or tear into large random segments.

Place the mint in the boiling syrup and cook for a couple more minutes. Turn off the heat, cover with a lid and a towel and leave to steep for about an hour.

Strain the syrup through a fine mesh colander, sieve or cheesecloth. Squeeze out all the liquid very well. Add lemon juice (optional).

Pour the strained syrup into a jar and store in the refrigerator.

Before serving, dilute with water to taste. If we want to enjoy a refreshing iced tea, we add cold water, and if we need to warm up and calm down, we naturally add boiling water. I liked the ratio of 1 part syrup to 3-4 parts water. Serve with fresh mint leaves and/or lemon slices.

Enjoy the coolness!

Protein substitutes

Ready-made protein bars and mixtures are easy to use, since there is no need to calculate calories and the amount of organic matter.

Protein bars

But ready-made sports nutrition is not cheap, so not every athlete can afford to buy it.

In addition, many experts are confident that only natural products can provide the athlete’s body with a daily dose of complete proteins. What can you replace protein with without harming muscle growth?

The source of protein is products that are easily and quickly absorbed and contain large quantities of protein.

It is important to consider that the protein entering the athlete’s body must contain all useful amino acids, otherwise rapid growth of muscle fibers will not be achieved.

The lack of essential substances interferes with metabolic processes, inhibits protein synthesis and tissue repair.

Important! A balanced composition of amino acids is contained in food of animal origin, and the plant component does not always include the necessary nutrients, so balance can be achieved by combining the components.

Foods that are rich in proteins include:

milk and fermented milk products;
eggs;
meat and fish;
nuts;
legume family, including soybeans, cereals.

But food of animal origin is saturated with fats, which is dangerous for health, so it is important to use low-fat products and cook them according to dietary recipes: in the oven or steamed.

Arnold Palmer - King of Golf

Arnold Palmer is considered one of the greatest and most charismatic golfers. Since 1955, he has won numerous PGA Tour tournaments. Nicknamed the King, Arnold became a true superstar. This was partly due to the development of television and advertising. He helped change the perception of golf, which at that time was only a pastime for aristocrats. Palmer made it a popular sport, accessible to everyone.

https://youtu.be/hQPpYevu3k0

When and how much to drink protein for gaining or losing weight, after training and at night

Cocktails exist to quickly replenish nutrients.
The purpose of taking cocktails is to maintain a stable daily level of protein in the body to ensure muscle growth and prevent the onset of catabolic processes that inhibit fiber formation.

Shakes exist to quickly replenish nutrients, but for positive results it is important to take them correctly:

In the morning . The body does not receive nutrition at night, so glycogen levels are reduced. If an athlete is about to train or begins to move actively, a lack of energy can trigger catabolism. Therefore, in the morning it is recommended to drink a cocktail with 20 g of protein and a small amount of sugar (fructose), which is present in honey or fruit.
Before the training . The body, in a stressful situation that occurs when performing strength exercises, needs energy and proteins that will help grow muscle tissue. To ensure that protein (20-30 grams) and carbohydrates are quickly absorbed and begin to work, drink the drink a maximum of an hour before class.
After the training . The anabolic window that occurs after intense exercise starts the process of muscle breakdown, requiring the intake of a mixture (30 g of protein) after training.
Between meals . To activate metabolism, 30-35 g of protein is required.
Before bedtime . During periods of sleep, muscles continue to grow, and the body strives to replenish lost energy reserves, so it is necessary to ensure the intake of 30-50 g of slow protein at night. Solid foods put a lot of stress on the stomach, so it is better to drink a protein liquid mixture.

An athlete needs to eat every 2 (maximum 3) hours, but this is not always possible, so you can have a snack by drinking a protein-rich drink.

Advice! A nightly cocktail should not contain many carbohydrates, otherwise excess fat will appear instead of bulky muscles. The mixture is prepared based on casein, which is found in cottage cheese.

Arnold Palmer's legacy

Palmer underwent surgery to remove the tumor in 1997. After that, he continued to play golf. Champion was one of several investors who purchased the Pebble Beach golf course in California for $820 million. Palmer has also designed more than 300 courses in 37 states, 25 countries on five continents. In April 2002, Arnold played in his forty-eighth and final Masters tournament. The athlete died in 2020 at 87 years old.

Palmer's social impact on golf was profound. He, Jack Nicklaus and Gary Player were the Big Three of the 1960s. They are credited with popularizing and commercializing the sport throughout the world.

https://youtu.be/zD0cJAd0rtE

Fully or partially limited products

Eating high-calorie foods is essential for muscle growth. However, there is such a thing as “empty” calories, which have no nutritional value. Most of them are converted into subcutaneous fat and lead to excess weight. These products include refined sugar and all dishes containing them, for example, sweets, baked goods, jams and all confectionery products. Their consumption should be completely excluded from the diet.

Partially limited products are animal fats - lard, lamb, fatty pork, dairy products with a high percentage of fat, butter. Their amount should be about 5% of the total fat intake.

Victories in competitions

In 1970, the Associated Press named Arnold Athlete of the Decade. He lived up to the title by winning PGA Tours again. In 1980, Palmer played on the Senior PGA Tour and won the PGA Seniors Championship. His last victory came in 1988. 6 years later, the golfer took to the field for the last time. At the US Open in Oakmont, Pennsylvania, he was greeted with a standing ovation, and the athlete even shed a tear. The same thing happened during his last appearance at the British Open in 1995.