On the modern market there is a huge selection of different protein powders diluted in water. However, they do not always give a good effect. In addition, they cannot be compared with natural and fresh products, from which you can make your own kefir with ginger, cinnamon and red pepper, as well as protein shakes.
You will definitely like them because they quickly give you a feeling of fullness, burn fat and speed up the weight loss process, all thanks to their rich protein content. In addition, they are enriched with additional nutrients that give health to hair, skin, bones and heart. And you don’t need any additional hassle to prepare them.
To help you lose weight, we have selected a list of the best protein shakes. Among these step-by-step recipes you will find something that can satisfy any hunger pangs, from refreshing fruit and berry desserts to dairy desserts.
How to prepare them at home?
Everything is very simple!
- Place all ingredients in a blender.
- Whisk until thick and creamy.
- Ready!
It is recommended to use fresh fruits and vegetables, but if you don’t have them on hand, use frozen ones. The most important thing is that the products do not contain any additives that are harmful to health.
Just do not add all the ingredients into the blender bowl at once, as they will not mix well. Place them gradually, one at a time. Start with the greens, then add the fruits and then the other ingredients.
If you want to make the drink slightly chilled, you have 2 options:
- Freeze fruit in advance or buy it frozen.
- Add 1/2 cup ice.
And to make it truly healthy and nutritious, do not add sugar. It can be replaced with fruit juice.
Why do you need protein shakes?
Protein shakes are drinks with high levels of protein. And they are not only intended for professional athletes or people with high physical activity, as many believe. After all, they also help you lose weight!
It is because of a lack of protein that a person often overeats and, as a result, gains weight. Amino acids are vital for our body and metabolism, because they:
- help control hunger;
- give the body energy;
- improve metabolism;
- support muscles and help preserve them when losing weight (after all, on diets, muscles and water are lost first, not fat);
- improve body quality;
- normalize blood pressure;
- strengthen the immune system;
- has a positive effect on the brain - improves concentration and memory.
We can draw a clear conclusion - protein is important not only for weight loss, but also for our health. Protein shakes are a great way to get your daily requirement of this macronutrient. They are prepared very simply and quickly.
Protein-based drinks will be useful for everyone - they are suitable for both women and men of any age and physical fitness. Especially if the cocktails are prepared at home, because in this case you yourself control their naturalness.
Composition and effect of protein on the body
You can determine which protein to choose for gaining muscle mass or losing weight by its composition. The substance itself is obtained from natural ingredients. For this, an extract from common food products is used, including dairy products, fish, meat and legumes. Based on the manufacturer, the composition may include about 70-90% protein, and the rest is beneficial substances for the body and muscle growth. These include vitamins, creatine, carbohydrates and other supplements.
The main essence of supplements is the rapid growth of muscles - weight gain. When they enter the body, proteins begin to actively break down into amino acids, which begin to be absorbed into the blood. After this, the substance is transferred to muscles and other tissues, which causes strengthening and compaction of the structure.
Additionally, there are supplement options that can help you lose weight while maintaining muscle health. Information about the types of supplements will help a girl choose which protein to get rid of excess weight. They help change the way the body works slightly, causing it to use energy from fat rather than muscle mass.
High protein shake - a complete meal
This drink can replace your meal. For example, protein shakes are often consumed instead of dinner - after all, nutritionists recommend eating protein for dinner. And fats and carbohydrates should be left for other meals.
But you can also drink this drink for breakfast, lunch or snack. But it is advisable to separate protein shakes from other meals. If you play sports, it is advisable to drink protein drinks half an hour after each workout.
Note! The protein norm is determined individually. Per 1 kg of your weight you should have 1-2 g of protein per day. And remember that in excess it is completely unhelpful, as it will begin to overload the kidneys.
Interesting: Protein diet for weight loss
How to lose weight with protein mixtures: when, how and how much
To gain weight without harm to your health, protein mixtures must be taken correctly.
Basic Rules:
- Every day, an adult needs to consume 2 grams of protein per kilogram of body weight. If you do not receive this amount of protein from food, you need to introduce a protein drink into your diet.
- Review your diet and be sure to remove foods enriched with simple carbohydrates. These are all kinds of pastries, sweets, fried foods. You should also avoid saturated fats, which are enriched in margarine, lard, and fast food. The menu of a person losing weight should include foods containing protein, as well as foods enriched with complex carbohydrates and unsaturated fats.
- It is advisable to consume additional protein three times a day. Take it in the morning a few hours before your workout. The second time, consume protein in the first 40 minutes after finishing your workout. The third protein meal can replace a full dinner.
- For your morning workout to be effective, you need to drink a protein drink before you start. If you do this an hour before training, the nutrients will only be absorbed by half. Therefore, it is recommended to consume protein at least 2 hours before sports activity.
An industrially produced sports cocktail is diluted with water and shaken with a shaker in accordance with the proportions specified in the instructions. Instead of water, you can use skim milk if you are not lactose intolerant.
Classic protein drink
The most popular variation of a protein drink - it will be the best option for weight loss. This low-calorie shake contains maximum protein and minimum carbohydrates. Amino acid content: 29 g.
Boil 2 chicken eggs, separate the white and place it in a blender. Add 160 ml of milk, 70 g of cottage cheese and 1 tbsp to the bowl. natural honey. Beat everything well and pour into a glass.
Protein drink
Which to choose?
Sports protein comes in a wide variety of forms. There are bars, drinks, powders, capsules - for every taste. But much more important is its classification by composition and method of production. Our task is to choose which of the variety of types is best for weight loss.
According to production method
Concentrated - whey that has undergone the simplest degree of purification. May contain fats and lactose. Absorbed by the body after 2 hours. It has a low price.
Protein isolate is an almost pure protein with a small amount of impurities.
Hydrolyzate is a product that has undergone the maximum degree of purification, is absorbed instantly, and does not taste bitter.
Most often, dietary supplements are a mixed product and contain all 3 varieties. But for weight loss, it is better to choose hydrolyzate from this category.
By composition
Whey - made exclusively from whey, preserving all the amino acids necessary for the body, and is easily digestible.
Milk (casein) - consists of 20% whey milk and 80% casein, is not absorbed as quickly as whey.
Soy - made from vegetable protein, reduces cholesterol, is absorbed slowly. It is quite suitable for weight loss, but not for bodybuilders who need protein mainly of animal origin.
Egg - made from albumin (egg white), has good digestibility, recommended for those who are lactose intolerant.
Complex - consists of specially selected mixtures, its purpose is to provide the muscles with uninterrupted amino acid nutrition, increase performance and endurance. Ideal primarily for sports and only then for weight loss.
For weight loss, it is better to choose whey protein powders from this product category.
Also pay attention to what kind of protein you bought - fast or slow (depending on the rate of absorption by the body). American scientists have found in the course of research that the first option for losing weight is much more effective than the second.
The modern market also offers sports protein nutrition for men and women separately. It’s worth mentioning right away that there is no big difference between them. Although literally any little thing can play a role in intensive weight loss. Differences between them:
- “male” dietary supplements contain a little more pure protein (10 percent);
- in “women’s” you can often find special complexes to speed up metabolism, which in girls proceeds much more slowly than in men.
Tastes could not be discussed. Modern sports nutrition manufacturers try to please all their customers. They make protein powder in a variety of flavors. The most popular are chocolate and vanilla: they are in almost every line. Additional - various fruit, coffee, gingerbread, there is even tiramisu.
Curd and kefir cocktail
One of the simplest recipes, which consists of only three ingredients. The cocktail contains almost no carbohydrates, so it will be an excellent alternative to dinner. Protein content: 22 g.
Mix 200 ml of kefir 1-2% fat and 100 g of cottage cheese. Add 1 tsp for sweetness. honey and beat the mixture in a blender.
Phase 8 MuscleTech
Second on our list of the best protein blend-based sports supplements is Phase 8 MuscleTech. The quality of premium protein was achieved through the use of eight protein components, including hydrolyzed isolate, casein, whey and milk protein concentrate. Phase 8 MuscleTech has a prolonged effect (up to 8 hours). It is recommended to consume up to 4 times a day in a dosage of 26 g. Effective during periods of heavy cutting training, when the main task is to preserve muscle mass, ensure growth against the background of a low-carbohydrate diet and the need for rapid recovery. The optimal solution for the final meal before going to bed. Phase 8 MuscleTech protein contains calcium, glycine and taurine, which allows you not to feel a deficiency in microelements, not to reduce the intensity of cardio training (to create definition) and perform endurance exercises.
Drink with ricotta
Ricotta is a low-calorie and slightly sweet cheese that is an excellent substitute for cottage cheese. And flaxseed contains a small amount of fatty acids necessary for the body. And also very useful for the female hormonal system. Protein content: 22 g.
1 tbsp. flax seeds must first be ground in a coffee grinder. But you can add it whole if the blender can cope with grinding this component. Also add 150 ml of milk, 100 ml of kefir and 100 g of ricotta. Stir the mixture in a blender bowl.
Optimum Nutrition Gold Standard 100% Casein
Manufacturer Optimum Nutrition presents the best long-lasting protein powder on the market - Gold Standard 100% Casein. It is due to the presence of casein, which is commonly called a “slow” protein. If such a protein is not relevant during the period before and after training, then the rest of the time its effect will be appropriate. The main advantage is the saturation of the body with those amino acids that cannot be synthesized independently under normal nutritional conditions. Reducing the level of catabolism during time free from visiting the gym is another advantage of this protein. At the same time, it creates a non-straining feeling of satiety, which will have a positive effect on the quality of rest at night. After taking it, the nitrogen balance remains at a positive level for 7 hours.
Banana cocktail
Banana increases the calorie content of the drink, but also makes it more tasty and sweet. This cocktail will especially please those with a sweet tooth - it will be an excellent alternative to unhealthy sweets. The recipe is more suitable for breakfast, because the banana drink contains carbohydrates. Protein content: 24 g.
Combine 1 glass of 1% fat milk, 100 g of soft cottage cheese and 1 banana in a blender. It is better to take an unripe banana, as it contains less sugar.
Chocolate protein drink
Did you know that cocoa powder contains a lot of protein? Therefore, it is perfect for protein shakes, giving them a rich chocolate taste. The recipe uses only dark natural cocoa powder - it should not contain sugar. Protein content: 32 g.
Pour 150 ml of natural yogurt (you can take Greek or Turkish) and 100 ml of milk into the blender bowl. Add 1 tsp to them. cocoa powder, a pinch of cinnamon, and a few hazelnuts or almonds. Beat the mixture thoroughly.
Chocolate protein drink
Dymatize ISO-100
Opens the top 10 best proteins Dymatize ISO-100. The product is a type of pure whey isolate. Suitable for those who are seriously working in the gym to increase muscle volume and seek to slow down the process of fat accumulation. Dymatize ISO-100 is ideal for the drying period due to its zero carbohydrate content. Perfectly stimulates recovery processes, allows you to gain 7 kilograms of muscle mass in eight weeks when consumed 2-3 times a day. A unique feature is that the isolate is hydrolyzed, which means it will be absorbed much faster. The combination of glutamine and taurine in the composition will ensure the growing effectiveness of strength training.
Berry drink with oatmeal
This cocktail will definitely charge you with energy for the whole day, and will also be incredibly beneficial for the gastrointestinal tract. It is better to eat it in the morning or lunchtime. Protein content: 23 g.
Mix 150 ml of 1% fat milk, 100 g of natural yogurt, a handful of any berries (can be frozen) and 1 tbsp. oatmeal. If desired, add 1 tbsp to the ingredients. honey Beat the mass.
Types of protein shakes
- cocktails for weight loss with a relatively small (about 10 g) amount of protein per serving, the addition of carbohydrates and pectins. Designed to replace one or two meals;
- protein isolate (protein) cocktails with L-carnitine and chromium picolinate. Designed to replenish protein deficiency in systematically training for weight loss. They allow you to get up to 20 g of protein and consume only 200 kcal per serving. Sometimes isolate is drunk instead of breakfast or lunch, but a diet with it is much more difficult to tolerate, since it does not contain pectin, which gives saturation;
- cocktails for weight loss at home - kefir with cinnamon and honey, kefir with berries, cottage cheese with berries and yogurt, and so on;
- specialized cocktails made from plant ingredients - various products with sprouted wheat, oats, and other grains. They also replace one or more meals;
- juices and smoothies “from delivery” - an option that is not very common in Russia due to its high cost, a suitcase with a “cleansing program” of natural juices, smoothies and herbal decoctions.
Drink with quail eggs
Chicken eggs contain a large amount of protein, but you definitely shouldn’t use them raw. But salmonella does not live in quail eggs, so they are completely safe. Protein content: 24 g.
Separate 5-6 quail eggs from the shell and place them in a blender. Add also 200 ml of milk, 50 g of cottage cheese and 1 tsp. honey Beat the mixture with a blender.
Interesting: Egg diet: menu
Recipes at home
Protein shake for muscles
Ingredients for the first recipe:
- 280 ml milk;
- 120 g cottage cheese;
- small banana;
- 3-4 boiled egg whites;
- 1.5 tbsp. l. olive oil;
- honey to taste (no more than 1.5 tbsp.).
Recipe:
- Place all ingredients in a blender bowl.
- Turn into a uniform mass.
- It is allowed to change some ingredients from time to time.
Ingredients for the second recipe:
- 220 ml kefir;
- 55 g milk powder;
- add sugar or jam to taste.
Recipe:
- Everything is thoroughly mixed in a blender.
- Sugar and jam in this recipe will act as a source of energy.
Protein shake for growth
The cocktail is especially beneficial for the female body.
Ingredients:
- half a banana;
- 250 ml orange juice;
- low fat cottage cheese – 45 g;
- 25 g chocolate;
- spoon of jam.
Recipe:
- The contents are whipped in a blender.
- The recipe will not only serve as a drink for growth, but will also help produce the necessary hormones.
Protein shake for mass gain
The main components for gaining muscle mass are: water, milk or low-fat kefir, juices.
You can also add egg whites, cottage cheese, egg powder, various fruits and berries, and honey. Cocoa, coffee, and vanillin are used as additives.
Ingredients for the first recipe:
- 170 g yogurt without additives;
- 170 g milk;
- 2.5 liters of oatmeal;
- spoon of honey;
- some fresh or frozen strawberries.
Recipe:
- Beat everything in a blender.
Ingredients for the second recipe:
- 200 ml milk;
- 4-5 walnut halves;
- 5 tablespoons of low-fat cottage cheese;
- add a little spinach and dill if desired.
Recipe:
- Place all ingredients in a blender.
- Turn into a uniform mass.
- It is allowed to change some ingredients.
Protein shake for weight loss
Ingredients for 1 recipe:
- 350 g cottage cheese;
- 200 g milk;
- 170 g water;
- 1.5 tbsp. l cocoa.
Recipe:
- Place all products in a blender.
- Turn into a uniform mass.
Ingredients for 2 recipes:
- 220 ml milk;
- 120 g cottage cheese;
- 1 banana;
- 3.5 liters of cereal;
- it is allowed to add 1.5 liters of honey;
- Milk and cottage cheese should be low in fat.
Recipe:
- Beat all ingredients using a blender.
Protein shake
Ingredients:
- egg powder;
- 70 ml milk;
- 250 g cottage cheese;
- 4 eggs;
- 1.5 liters of cream;
- 45 g of honey;
- any berries.
Recipe:
- Beat all ingredients using a blender.
Natural protein shake
There are dozens of recipes for natural protein shakes. From them you can choose a drink according to your taste or the content of ingredients.
Ingredients:
- a jar of natural yogurt;
- 5 quail eggs;
- 200 ml orange juice.
Recipe:
- Mix yogurt with quail eggs in a blender.
- Then add orange juice.
- Mix the mixture thoroughly.
Protein shake with banana
Ingredients:
- 0.5 l of milk;
- 1.5 small bananas;
- 150 ml fresh cream or ice cream;
- cinnamon and vanilla optional
Recipe:
- Beat all ingredients.
Protein shake when cutting
Ingredients:
- 170 ml milk (fat content no more than 3%);
- 160 g cottage cheese;
- 1.5 tsp. honey;
- 150 g strawberries.
Recipe:
- Beat milk with cottage cheese.
- Then add honey and strawberries.
- Mix everything thoroughly.
Protein shake for swimmers
Swimmers must adhere to a certain diet, since this sport is considered the most energy-intensive.
Ingredients:
- 50 g cottage cheese;
- 200 ml milk;
- 2 egg whites;
- any fruit syrup.
Recipe:
- Beat cottage cheese with milk in a blender.
- Add egg whites and syrup.
- Mix everything.
- You can also add any fruits, nuts and protein powder.
Protein shake with chocolate
Ingredients:
- cocoa - 1 tsp;
- cottage cheese - 120 g;
- 1.5 tsp. honey;
- 170 ml low fat milk.
Recipe:
- Beat cocoa and cottage cheese with a blender.
- Add honey and milk.
- Mix everything.
Protein shake with peach
Ingredients:
- 1 tbsp. l. whey protein;
- a cup of water or low-fat milk;
- 1 packet of oatmeal;
- 250 g fresh peaches.
Recipe:
- Beat the protein and milk in a blender.
- Add oats and peaches.
- Mix everything thoroughly.
Protein shake with orange
The cocktail should have a uniform consistency. It is advisable to drink the drink at room temperature.
Ingredients:
- fresh yogurt without additives;
- orange slices;
- almond paste;
- oatmeal;
- you can add blackberries.
Recipe:
- Mix yogurt with orange.
- Next add pasta and oatmeal.
- Beat everything with a blender.
Protein shake with berries
Ingredients:
- a glass of milk;
- 200 g low-fat cottage cheese;
- a bag of instant oatmeal (you can add buckwheat);
- any seedless berries.
Recipe:
- Beat milk, cottage cheese and oatmeal with a blender.
- Add berries.
- Mix.
Curd “burning” cocktail
The drink not only saturates the body with a large amount of amino acids, but also starts the fat burning process - thanks to the hot spices in the composition. Protein content: 40 g.
Take 250 g of cottage cheese with 5% fat content, pour 100 ml of water into it and add 15 g of paprika of any color. Mix everything thoroughly with a blender.
The best protein for weight loss
If you choose protein for weight loss , then it is advisable to give preference to either isolate or hydrolyzate, but since hydrolyzate is much more expensive, a good quality isolate is also quite suitable. But how do you know if your whey protein isolate is good or not?
Signs of a quality protein isolate:
- The amount of fat should not exceed 1 g per serving. The ideal option is 0 g of fat.
- The amount of carbohydrates should not exceed 2 g per serving.
- Should not contain artificial sweeteners and sweeteners (aspartame, saccharin, cyclamate, etc.)
- It should not contain maltodextrin (fast carbohydrate) and other simple sugars. Maltodextrin itself is not dangerous or toxic, but if your goal is weight loss, then it will only interfere with this process.
- The amino acid composition should not contain the following amino acids: taurine, glycine, glutamine and creatine. I will go into more detail on this later.
Now let's move on to the most interesting part: calculating the protein in the protein mixture yourself.
Soy milk drink with kiwi
Soy milk is an excellent alternative to cow's milk. And it goes well with the sour taste of kiwi. Protein content: 21 g.
Pour 250 ml of soy milk and 100 ml of kefir into a blender. Add pre-peeled and chopped kiwi to them, as well as 1 tsp. honey Grind the mixture until smooth.
On store shelves you can find many options for ready-made mixtures for making protein drinks. But protein shakes for weight loss made at home are much healthier and even much cheaper! Save the recipes you like and lose weight profitably and with pleasure.
Write in the comments: Do you drink protein shakes?
100% Whey Gold Standard (Optimum Nutrition)
Topping the ranking of the best proteins is 100% Whey Gold Standard. The isolate, in tandem with the whey protein concentrate in the composition, was filtered at the molecular level, which made it possible to create a product in the form of a pure protein resource. The rapid absorption that characterizes the protein is due to the action of molecular peptides of whey. Optimum Nutrition technologies have created a priority model in the line of fast-acting protein supplements. Enzymes have made a better protein available to athletes who have difficulty tolerating lactose but don't want to give up progress in training with heavy weights. The powder contains glutamine and BCAA in the amount of 4 and 5 grams for a standard single serving of 30 g. 6 doses of 100% Whey Gold Standard are allowed during the day at a dosage calculated from the ratio of “1 kg of weight - 2 grams” of protein.
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