Homemade Protein Shakes

A person who thoroughly approaches his training, wanting to get a visible and lasting result, will not forget about proper nutrition. An athlete who has set himself the task of increasing muscle mass must follow the law of conservation of energy without fail. That is, a change in muscle volume does not occur from scratch, as a result of carefully selected strength training with a rational and balanced diet. At the same time, athlete's food plays no less important role than intense physical activity.

In the athlete's diet, the protein content necessary to compensate for the energy costs of the body and provide building material for muscle gain should be increased. The frequency of food intake is doubled. To ensure such a diet, athletes often resort to protein shakes, most of which can be easily and simply made at home. We will analyze recipes for protein shakes at home.

The main products that make up protein shakes

  • The foundation of any protein shake is whole milk and sour-milk natural products such as Ayran or kefir. It is advisable to use drinks that do not contain fillers, dyes and sugar. In the presence of intolerance to whole milk, it is best to use fermented milk products as the basis of cocktails,
  • Low fat or low calorie mashed cottage cheese. It can be homemade or manufactured under industrial conditions. The choice of cottage cheese fat content usually depends on the athlete’s constitution and training goals,
  • Bananas, which are a valuable source of carbohydrates and potassium, giving the necessary calorie content to the cocktail. With the athlete’s special desire, starch can be used instead of bananas, providing the desired density of the mixture and increasing its satiety. Moreover, getting it will not be any problem. You just need to go to any grocery store,
  • All kinds of fresh or frozen berries saturate the body with vitamins, macronutrients and glucose. In extreme cases, you can use homemade workpieces,

To improve the taste, honey, fruit syrups and preserves can be used.

Protein shakes at home

Recently, more and more often flicker before your eyes all kinds of tips for taking protein shakes, the recipes of which are great. And more and more often the question arises: “What are protein shakes for?” Let's try to figure it out.

Oddly enough, but such cocktails are suitable for building muscle mass, and for weight loss. Taking a protein shake for those who want to increase muscle volume is necessary because of the large amount of the main component - protein, which helps strengthen muscles. And the same protein is necessary for weight loss. It speeds up the metabolism, especially this property is noticeable when performing intensive fat-burning workouts. I would like to note that such cocktails are very useful for the female after 30 years, when muscle tone begins to weaken, especially if they contain artichoke extract.

The amount of protein needed to be taken with smoothies varies depending on the physical activity of the person.

  1. Low activity of the body (sedentary lifestyle)
    The required amount of protein is 0.86 g per 1 kg of weight
  2. The average activity of the body (regular training, pregnancy, stress, recovery from illness)
    The required amount of protein is 1.4 g per 1 kg of weight
  3. High activity of the body (bodybuilding, powerlifting, hard physical labor)
    The required amount of protein is 2.4 g per 1 kg of weight

Do not forget that you eat not only cocktails, consider the amount of protein obtained with other foods. Anyone interested can see the detox smoothie recipes, which also help to lose weight.

Who needs a protein shake?

If, for one reason or another, you decide to limit your intake of fats and carbohydrates, then you need to make up for it with proteins so that the body has strength. This will help the protein shake, the recipe of which will be given below. In general, the level of protein intake depends on how much we are exposed to stress and stress.

Most protein is needed by power athletes such as powerlifters, bodybuilders, weightlifters, as well as those who engage in heavy physical labor. In the process of loads, the muscles of our body are damaged, but within 1-2 days they are restored, while becoming larger and stronger. But where does the body get building materials? Protein is a muscle builder. In fact, the muscles are made up of it. Therefore, power athletes are advised to make a protein shake so that the body has something to build up damaged muscle fibers. So, as we see - protein is needed both for those who are passionate about losing weight, and those who are building muscle. Now let's talk about how to make a protein shake at home.

The benefits of a natural cocktail

Fruitful sports are impossible without a sufficient protein content in the diet - the body simply will not have time to recover. Amino acids serve as a kind of building material for the restoration of muscle cells injured in strength training. A special drink will help to cover the body's needs for amino acids, speed up the recovery process and create all the prerequisites for a set of muscle mass.

How to make a protein shake at home?

Before you start mixing the ingredients, calculate how much protein you need. How to determine this? Depending on your goal and workload, count from 1 to 2.5 grams per kilogram of weight. That is, if a person weighs 100 kg and is engaged in power sports, then he needs to make a protein shake so that it contains 250 grams of protein. All this is not to drink at a time, naturally, but during the day. I think this is clear.

Now a protein shake recipe: it's gone! In fact, you just need to know which ingredients to use and mix with something that you like. Personally, I bought protein powder, mixed it with milk and a raw egg. Then he added some flavoring and it's done! You can also use other products containing protein: cottage cheese, soy milk, and so on. By mixing them, we get a wonderful protein shake, suitable for a variety of purposes!

Choice of components

When making a protein shake for muscles at home, you yourself choose what components it will consist of. You can completely choose the optimal composition for yourself, for example, using cottage cheese, if you need a protein of prolonged absorption. You can use egg whites if you urgently need to prevent catabolic processes after training.

You can also vary the amount of simple and complex carbohydrates in your drink or make it completely without them, if you want to get rid of subcutaneous fat.

Natural ingredients

Home-made protein shakes are a great snack for women. And all because they are made from natural ingredients and do not contain excess calories, as they are almost absent fat and simple carbohydrates. In the fitness environment, the practice is quite common when female athletes replace the last meal with such a cocktail. This allows you to get all the necessary micro- and macronutrients for the body, without loading the digestive system with a lot of solid food. In addition, there is also a moment of everyday convenience: you do not need to spend a lot of time preparing dinner and washing dishes.

Product quality assurance

And most importantly - making a protein shake at home for muscle growth or weight loss, you are confident in the products that you use. When buying a can of protein in a sports nutrition store, you can’t have a 100% guarantee that the manufacturer used high-quality raw materials, and the actual composition of the product will be as indicated on the package. Also, even in large chains of sports nutrition stores, there is always a risk of running into a fake made in obscure conditions and from dubious ingredients. Such fakes often contain starch, maltodextrin, sugar and other simple carbohydrates, which reduces the nutritional value of the protein to zero.


It is better to choose milk with a lower percentage of fat content. However, it should be remembered that milk contains lactose - a carbohydrate with a high glycemic index. Therefore, if you are on a strict diet, and even a small amount of simple carbohydrates is contraindicated for you, it is better to replace milk with plain water. It will not be so tasty, but much less caloric.

Cottage cheese

A similar story is with cottage cheese, but its lactose content is less. Unfortunately, unscrupulous manufacturers often add starch to the curd, which makes it practically useless in terms of proper nutrition. Buy cottage cheese only from trusted and trusted manufacturers. You should not buy cottage cheese by weight, since no one can guarantee you that its fat content will be as declared. You can use any cottage cheese: ordinary, grained or soft, but do not forget to see the amount of protein, fat, carbohydrates and calorie content of the product on the label.

Raspberry Protein Shake


Yogurt (natural, sugar free, 1.5%): 200 ml,

Raspberries (fresh or freshly frozen): 100g.

Grind raspberries, mix with milk and yogurt. Can drink 🙂

Raspberry cocktail contains:

Energy value: 224 kcal.

Egg whites

As for egg whites, it is most beneficial to use bottled pasteurized liquid egg white. Now buying it is not a problem. This component can easily be purchased at any sports nutrition store or ordered online with home delivery.

Egg white is the best suited for athletes. It is rich in essential amino acids and is perfectly absorbed. Do not worry about salmonellosis; the protein is completely pasteurized and purified. Of course, you can eat regular chicken eggs. But if you eat them without heat treatment, then there is just a risk, albeit small, to pick up salmonella. In addition, a whole chicken egg contains about 6 grams of protein and the same amount of fat. This will make the cocktail much calorie.

You can also replace chicken eggs with quail eggs, but this will hardly affect the final result - the amino acid composition of these two products is almost identical. The only problem with this protein source is that some people have difficulty digesting raw egg white. The solution to this problem will help taking enzymes immediately after drinking a cocktail.


You can add complex and simple carbohydrates to your home made mass protein shake. Oatmeal is the best source of complex carbohydrates. They are inexpensive, you can buy them at any store, and their glycemic index is even lower than that of rice or buckwheat. And the calorie content of oatmeal per 100 grams of product in dry weight is only 88 calories.

In addition, when preparing a drink in a blender, oatmeal is grinded and will give the cocktail a pleasant, slightly thick consistency. If you are in the period of gaining muscle mass, then a small amount of simple carbohydrates is also allowed. Especially if you make a cocktail for taking immediately after waking up or after training. It is best to give preference to natural products, such as fresh fruits, berries or honey. In addition to taste and benefits, this will add fiber to the product, which will improve its absorption.

If you want to add sweets to your cocktail, it is best to use a sweetener, such as aspartame or stevia.

The amount of substitute should be moderate, too much to go too far. Of course, the taste of these sweeteners is very different from regular sugar, but they will not increase the calorie content of the cocktail.

If there is a need to make the drink more high-calorie (this allows you to speed up the recovery process between workouts), then a good solution would be to add a small amount of nuts. Preference should be given to walnuts, almonds and peanuts. They contain a large amount of unsaturated fatty acids omega-3 and omega-9, which positively affect the functioning of the cardiovascular system by reducing the amount of cholesterol in the blood.

You can also add peanut butter, but don't forget to weigh it. If you measure a portion “by eye”, then you can easily not calculate and make the cocktail too high in calories, which with regular use will create a surplus of calories in the body and can lead to weight gain. For the same reason, do not add foods containing trans fats, such as ice cream or chocolate paste.

The whole truth about whey protein

Protein shake is known to many as an important part of sports nutrition, intended primarily for gaining muscle mass. However, such a drink can be consumed by those who want to lose weight, because depending on the composition and method of applying the cocktail, its effect on the body can be different.

Protein shake - benefits and harms

The composition of a protein shake includes not only proteins (proteins), but also a small amount of carbohydrates (if you add more of them, you will get a gainer, a drink for quick weight gain and recovery after training), as well as vitamins and minerals.

The benefits of such a cocktail are obvious: it provides the body with the necessary "building material", which allows you to build muscle. At the same time, the calorie content of the drink is quite low (about 100-250 kcal in each serving), and it reduces appetite by three to four hours.

With all the advantages of protein shakes, they can also harm the body, for example, if a person has protein intolerance or is allergic to any of the components. That's why Before you start drinking this drink, you should definitely consult a nutritionist.

Types of Protein Shakes

Such drinks can be divided into two main groups: for a set of muscle mass, as well as for weight loss.

  • Slimming Protein Shake - This is a drink that does not contain too much protein (about 10-12 g in each serving), the carbohydrate content is reduced, and pectin is present. This drink can replace one or two meals.
  • Whey shakes - prepared on the basis of a natural product - whey. They are absorbed quickly enough, while not too high in calories. They are recommended to use for those involved in sports in order to lose weight.
  • Soy cocktails - Suitable for vegetarians, as well as those who have lactose intolerance. They allow you to quickly replenish strength, while not differing in high calorie content.
  • Casein-Based Protein Shakes for Muscle Growth - They have a very high protein content (up to 80%). They are used by professional athletes, and not only for muscle building, but also for their recovery after training or competition.

Protein shakes, both for weight loss and for gaining weight, can be prepared independently, using “improvised means” and available products, or you can purchase a “preparation” in a sports nutrition store. Many manufacturers offer protein shakes in the form of powders that are sufficient to dilute with milk or water.

Cocktail reception scheme

When and in what quantity should be consumed protein shakes, the question is purely individual. It depends on many factors.For example, the time of awakening and falling asleep, the number of meals during the day, the tendency to gain weight, etc.

In the tables below, we only offer an approximate option of when to drink a drink if you want to lose weight or gain muscle mass.

For most athletes, the following scheme for taking protein shakes, made at home, for gaining muscle mass is suitable:

  1. Immediately after waking up (the amount of protein should be small so as not to overload the gastrointestinal tract, 20-25 grams of protein is enough).
  2. Between meals (this will further promote the metabolism and create more prerequisites for muscle growth, the optimal portion is 30-35 grams of protein).
  3. After training (this will stop the catabolic processes and start the recovery processes, the ideal option is 30 grams of rapidly digestible protein).
  4. Before going to bed (this will protect muscle tissue from catabolism all night, you can increase the serving up to 50 grams of slow absorption protein).

If you want to get rid of extra pounds, the following scheme for taking protein shakes, made at home, for weight loss, is suitable for you:

  1. Immediately after waking up (20-25 grams of protein will be enough, you can also add some carbohydrates to this and replace the first meal with a cocktail).
  2. After training (30 grams of fast absorption protein will help to recover better and give strength).
  3. Instead of the last meal or before bedtime (in the evening you should not lean on carbohydrates anyway, so dinner can be replaced with a cocktail made on the basis of low-fat cottage cheese).

Muscle Cocktail Recipes

If you want to gain muscle mass, then, in addition to protein, a significant part of the diet should be complex carbohydrates. This can easily be embodied in a cocktail by adding oatmeal to it. A few simple carbohydrates will also not harm, so you can safely add fruits, berries or honey, but in moderation.

So, here are a few recipes that show you how to make a protein shake.

350 ml of milk + 80 grams of oatmeal + 200 ml of liquid egg white + 100 grams of strawberriesSuch a mixture will give your body about 35 grams of fast-digesting protein of excellent quality, about 50 grams of complex carbohydrates from oatmeal and 25-30 grams of simple carbohydrates from berries and milk. This cocktail is perfect for taking immediately after a workout.
400 ml of water + 250 ml of liquid egg white + 1 banana + 25 grams of honey + 25 grams of walnutsAfter drinking this cocktail, you will get about 35 grams of high-quality protein, about 45 grams of simple carbohydrates. This cocktail is ideal for meals between the main meals - it will charge the body with energy for fruitful work.
350 ml of milk + 200 grams of fat-free cottage cheese + 2 tablets of sweetener + 40 grams of raspberryThis drink supplies the body with about 50 grams of casein protein, which will ensure a uniform flow of amino acids into the blood within 5-6 hours. There are very few carbohydrates in it, and this cocktail will not cause a strong release of insulin. Ideal for bedtime.

Slimming Beverage Recipes

Losing weight is impossible without following a low-carb diet. The amount of fat in the diet should also be small - no more than 1 gram per 1 kg of body weight. Therefore, we prepare the drink according to the same principle - a large amount of protein, a minimum amount of carbohydrates and fats. These protein shakes at home are suitable for girls, as they contain a small amount of calories and will not harm the figure.

What tasks does it solve?

In fact, a cocktail will benefit not only athletes. A modern person cannot boast of a balanced diet: snacking on the run, which he takes on a short lunch break, when he managed to escape from work, include quickly absorbed carbohydrates and fats.

There are few proteins in all these hamburgers, cheeseburgers and pizzas that we love for instantly suppressing hunger. A protein drink comes in handy:

  • wanting to keep fit,
  • seeking to build muscle without adding fat,
  • going to lose weight without harm to the body.

With the periodic use of cocktails made of milk and eggs, the fat layer goes away, replaced by muscles. A glass of cocktail gives energy and relieves hunger for the next 4 hours. Fans of snacking with harmful "goodies" between meals when replacing sweets or cakes with a protein drink note:

  • surge of energy
  • feeling of lightness
  • the disappearance of cravings for chocolate and cakes.

People on a diet are often prone to breakdowns: they quit the diet without completing the course because they suffer from malnutrition. A self-made drink based on milk or kefir will muffle hunger, prevent it from breaking down and save you from losing a lot of kilograms.

DIY recipes

The products that make up the basis of the drink are:

  • milk (ideally with a fat content of 1%),
  • kefir (better low fat),
  • the eggs.

There are many ways to make a protein shake. Recipes are divided into:

  • Allowing to achieve increase muscle mass .
  • Allowing build up .

In the first case, experienced athletes are advised to make a protein shake at home like this. We take:

  • milk (glass)
  • raw or boiled eggs (you need protein from 4 eggs),
  • cottage cheese (100 g),
  • banana (1 pc.),
  • honey (tablespoon)
  • olive oil (teaspoon).

Beat the ingredients in a blender. We drink a drink not at a time, but a little per day. The cocktail is good before grueling workouts (half an hour or an hour before the start) or immediately after them.

Boiled eggs are best taken to exclude the possibility of salmonella infection.

How to make a cocktail loved by Schwarzenegger? We borrow from the famous bodybuilder a recipe. Are needed:

  • milk powder (half a cup),
  • plain milk (also half a cup),
  • a raw egg,
  • ice cream (one serving).

Drink and feel like mountains of muscles swell under your shirt! But do not forget about precautions regarding raw eggs. Maybe you should still cook an egg?

How to make a drink that does not guarantee muscle gain, but contributes to the burning of fat? Preparing a cocktail from:

  • skim milk (0.5 l),
  • nuts (30-50 g),
  • honey (3 tbsp.spoons),
  • cottage cheese (300 g),
  • one banana.

We drink in small portions between meals.

Berry Cocktail:

  • fat-free cottage cheese (300 g),
  • milk (glass)
  • any berries (100 g).

Mix the ingredients in a blender. Drink in the afternoon in 2-3 doses.

Kefir cocktail:

  • fat-free cottage cheese (150 g),
  • kefir (glass),
  • baby food (half a jar),
  • some bran.

Such a drink is useful for the work of the gastrointestinal tract.

A couple of secrets for dieters:

  • Drink a drink shortly before bedtime - this way you will protect yourself from trying to look in the refrigerator and eat a diet-prohibited product.
  • Drink the drink warm - warmed to room temperature.

When warm, the cocktail is digested faster and helps speed up metabolism. Bottom line: fats are broken down faster, the process of losing weight is more fun.

If you drink a cocktail at night, do not add anything to it: in its pure form, it will be quickly and easily digested. The stomach will not be full.

If you drink in the morning - stir two honey in a cocktail spoon. Carbohydrates will contribute to an easy mood for the beginning of a new day.

Add to protein shake:

  • juices (grape, carrot, raspberry, apple and others),
  • ground nuts
  • cocoa,
  • chocolate chips
  • a spoonful of jam - for taste.

It is good to prepare smoothies with buckwheat, barley or wheat flour. It contains fiber, necessary for the normal functioning of the intestine.

Supplement your drink with fruits or vegetables of your choice. Soft pears, persimmons, carrot and beetroot juice will make the cocktail even more useful, as it will increase the content of vitamins in it.

Protein shake will help:

  • Strengthen the immune system.
  • Accelerate the process of "construction" of cells due to the high content of protein compounds.
  • Improve tissue regeneration.

Each novice athlete (amateur or professional) notes the appearance of muscle pain after the first exercise. They are not dangerous (the body responds to an unusual load by the production of lactic acid), but it is unpleasant. In addition, pain interferes with exercise, forcing it to make training less intense for a couple of days.

Protein shake will reduce pain, make them pass faster.


Protein shakes are good for moderate consumption. But they are not allowed to all. Your doctor will be against a high protein diet:

  • children and adolescents under 18 years old,
  • women planning in the near future motherhood,
  • suffering from diabetes
  • Persons with serious kidney problems.

A lot of protein in these cases can work against the patient, because the body can not cope with the intake of excess protein.

Did you like the suggested recipes? Write to us when you make an experiment on making a homemade protein shake. Perhaps adding or removing any ingredients to improve the taste?

If you tried to make a cocktail at home, share your feelings: how did the body perceive the drink? What are the results? Have your pumped muscles appeared (of course, if you combined a cocktail with sports), did you manage to lose those extra pounds?

The opinion of everyone is valuable to us. We will take into account your advice and wishes and add new recipes - from those sent by you, selecting the most effective ones. Write, wait!

Recipe 2


  • milk or kefir (250 ml)
  • banana (half)
  • oatmeal (2-3 tablespoons)
  • cinnamon.

You can add more natural yogurt and ice cream.

Grind and drink in the morning. Also experiment with the addition of other products: cottage cheese, strawberries and other berries, kiwi, cocoa, natural yogurt, coconut flakes, vanilla and even coffee.

Recipe 3


  • kefir (500 ml)
  • cottage cheese (250 or 300 g)
  • cocoa powder without additives (5 tsp)
  • water (100 ml)
  • sweetener.

Dilute cocoa and sweetener with water, bring to a boil. Cook for a minute, constantly stirring the contents, then cool. Add the chocolate mixture to the mixed mass of cottage cheese and kefir and beat until smooth. Drink after cooling.

Slimming Protein Shakes: Features

The benefits of protein shakes for weight loss:

»Low calorie content
»Acceleration of metabolism
»Long-lasting feeling of fullness
»Preservation of muscle mass
»Decrease in percentage of fat
»Prevention of jumps in glucose and insulin

Slimming protein shakes are consumed in the morning as breakfast. A combination of a cocktail with such products is allowed:

" Fruit
" Whole wheat bread

Protein shakes are drunk 2 hours before training and one and a half hours later to increase energy levels, stamina and preserve muscle fibers.

Protein shakes for muscle growth: features

Protein shakes contain the pure protein needed to synthesize new muscle fibers. Since protein is not stored in the body, constant and regular intake of supplements is required. To accelerate muscle growth, calculate the amount of protein needed per kg of body weight.

A regimen of protein shakes for muscle growth:

»In the morning on an empty stomach to prevent muscle catabolism.
»Snacks between meals.
»After training for muscle growth.
»At night as a supply of plastic material.

The main components of drinks

Protein shakes are made up of the following ingredients:

»Milk is the main source of protein and fat. It is recommended to choose a product with the lowest percentage of fat content. Milk has a high glycemic index due to lactose and often causes digestive problems.
»Cottage cheese is a fermented milk product that contains less lactose and fat, is easier to digest and does not cause sudden jumps in insulin.
»Egg whites. An average egg contains up to 6 grams of protein. Eating fresh egg whites increases the risk of salmonella infection. Whole protein contains antitryptase and avidin, which inhibits the secretion of digestive enzymes and reduces the absorption of biotin (vitamin H).
»Carbohydrates are a source of energy and improve protein absorption. Adding fruit, berries or honey will improve the taste of the drink and enrich it with useful nutrients.

Pros and Cons of Homemade Protein Shakes

Benefits of homemade cocktails:

  • relatively low cost - significantly lower than store ones,
  • the ability to modify recipes to your liking,
  • a guarantee that you will receive exactly a portion of protein, and not “crushed chalk”, which will not bring benefits.

Among the shortcomings of a protein shake prepared at home, it is worth noting the inability to accurately determine the amount of protein, fats and carbohydrates - their content may vary depending on the starting products, if you add raw eggs to the cocktail - there is a high risk of various diseases, primarily salmonellosis .

In addition, preparing such drinks is a little longer than simply diluting the powder, and it is inconvenient to do it at work or at school.
The benefits of dry protein shakes (sports pit):

  • fast cooking
  • dosage accuracy
  • if we are talking about the products of trusted brands, then we also guarantee the result.

The disadvantages include, first of all, the high cost of such additives.

When to drink a protein shake

This question is one of the most important and relevant. Different trainers and fitness nutritionists offer their own patterns of drinking such drinks. Please note that the method of taking cocktails depends on what effect you need to achieve.

  • For weight loss, take a protein shake instead of one or two of the meals: for example, afternoon snack or lunch, breakfast or dinner. For lunch, it is better to eat nutritious food. At the same time, you need to sit at the table at least five times a day.
  • If you decide to get slender forms not only due to diet, but also due to intense physical exertion, a protein shake should be taken before and after training (but not later than two hours before bedtime), while choosing long-term shakes. You can also use them in the morning.
  • To build muscle mass, such a drink is drunk between meals, as well as before and after training. Keep in mind that an evening cocktail helps your muscles recover from exertion.

How to make a protein shake - the rules of preparation

If you decide to treat yourself to such a drink by preparing it from a powder, remember: use a slightly warm liquid! In boiling water, the protein coagulates, and the drink loses its favor.

As for the volume of juice, water or milk used to make the cocktail, usually 150-250 ml of liquid is enough, but if you want to add more, it’s a matter of taste. The main thing, Do not overdo it with powder.

Those who prepare natural protein shakes at home should adhere to the same rules: do not heat the ingredients to a boil, limit yourself to a serving of 175-250 g of the drink.

If you take a protein shake in the morning, the calorie content of the drink may be higher: feel free to add a couple of spoons of honey or sugar to it. But after lunch, you should limit yourself to drinks without additives, the calorie content of which does not exceed 200 kcal in each serving.

For weight loss it is better to use milk of minimal fat content, kefir or water.

Oats with cranberries

»Milk - 100 ml
»Frozen Cranberries - 50 g
»Oatmeal - 50 g
»Cottage cheese - 150 g

»Boil the milk.
»Pour oatmeal with hot milk and leave for 5-10 minutes.
»Using a blender, grind cottage cheese, berries and cereal until creamy.

Oats with bananas

»Honey - 10 ml
»Milk - 200 ml
»Banana - 1 pc.
»Cottage cheese - 120 g
»Oatmeal - 50 gr

»Boil milk and pour oatmeal.
»Cut the banana into cubes.
»Grind banana, cottage cheese and oatmeal with a blender.
»Add honey and whisk mass again.

Oatmeal smoothie

»Cottage cheese - 250 g
»Milk - 250 ml
»Oatmeal - 25 g
»Wheat bran - 25 g
»Flaxseed oil - 20 ml

»Boil the milk.
»Mix oatmeal with wheat bran and pour in milk. Infuse the mixture for 5-10 minutes.
»Using a blender, grind the cereal mixture with cottage cheese, pouring a thin stream of flax oil.

How to make a protein powder shake

The preparation scheme for such a drink is quite simple: the necessary amount of powder is poured into a shaker or a glass, filled with water, mixed, and the cocktail is ready.

The main problem of cooking Such a protein shake, according to reviews, is to calculate the amount of protein. For actively training, seeking to increase weight, it is worth using the formula: 1.5-2.5 g of protein for every kilogram of weight. If your goal is losing weight, an average of 1 g of protein per kilogram of body weight is enough.

As for the other ingredients, try adding fruits, wheat sprouts, dried seaweed - all of them are completely compatible with protein powder. As a liquid, water, milk and even juice are allowed. The main rule - do not store the drink for more than two hours!

Homemade Protein Shake Recipes

Most often, a protein shake is prepared in a blender: this way you can mix all the necessary ingredients in a quality manner until a homogeneous mass.
The composition of the cocktail must include:

  • base - it can be milk, yogurt, juice, kefir,
  • protein - cottage cheese, eggs (preferably quail), milk powder,
  • vitamins - you can get them from fruits, vegetables, sprouted grains,
  • carbohydrates - sugar or honey, fruit syrups,
  • if we are talking about cocktails for weight gain, you can add fats, for example, flaxseed oil.

The cooking scheme is simple.: Enough to mix all the ingredients in a blender. First, the base is poured and protein is added, then the remaining components, at the end - fruits or vegetables.

  • Milk Protein Shake - This is the most common option. For it, you need 0.5 l of milk (for weight loss - with fat content up to 2.5%), one egg, a tablespoon of dried milk, 100 g of cottage cheese (again, for weight loss - low-fat). Honey is enough 10 g for weight loss, 15-20 - for weight gain. You will also need half a banana or frozen berries (up to 100 g).
  • Generally, banana protein shake - A great option for breakfast or a snack. One banana will require from 800 ml to a liter of base (for weight loss it is better to take yogurt, low-fat kefir, for weight gain - milk or kefir with a fat content of 2.5-3.2%), one or two tablespoons of honey, 2 eggs, dry milk or protein powder.
  • Egg protein drinks they are frightened in a ready-made form at a high cost, but at home they can be prepared without any special expenses. The simplest recipe includes five eggs, 50-100 g of your favorite nuts. Beat eggs with a small amount of nuts, then gradually pour the remaining ones. Drink it better for breakfast.
  • More difficult egg protein shake: how to beat 4 eggs in a blender until the mass becomes twice as large. Pour 200 g of cottage cheese, add 100 g of low-fat milk. At the end, you can give the mixture a pleasant aftertaste with 50-100 g of berries.

Do-it-yourself protein shake - video

To prepare such a cocktail in your own kitchen from products that can almost always be found in the refrigerator, you do not need to take cooking classes.

The video below describes how to make a protein shake at home, which additives will make it not only a rich protein, but also allow you to cleanse your intestines, and which ones will give the drink a great taste.

It's easy to make and drink a protein shake., this can be done at home or you can take a finished drink to work, study, workout.

15. George Zangas Recipe Cocktail

Fresh fruits or berries
300-350 grams of fruit juice or milk,
Three fresh eggs
Two teaspoons of brewer's yeast,
Two scoops of protein powder
Four ice cubes.
Cooking method:
First, beat the fruit with juice or milk in a blender, then add all the remaining ingredients and mix them until a homogeneous consistency.

17. Cocktail Valentine Dikul

100 grams of cottage cheese,
Three teaspoons of crumbled
Two teaspoons of honey
150 grams of sour cream.
Cooking method:
Pour sour cream into a blender, then cottage cheese, chocolate and honey. Beat until smooth.
Of course, a cocktail with powder will give more results, but in order to avoid harm to your health, do not focus on them.

Flax with strawberries

»Vegetable milk - 100 ml
»Cottage cheese - 100 g
»Flax seeds - 30 g
»Strawberry - 100 g

»Boil milk.
»Pour the flax seeds with milk and leave for 10 minutes.
»Grind all ingredients with a blender.

Banana with spinach and avocado

»Milk - 250 ml
»Cottage cheese - 100 g
»Banana - 1 pc.
»Spinach - bunch
»Avocado - ½ pcs.

»Bring the milk to a boil.
»Cut the banana and avocado into cubes.
»Spinach spinach over boiling water and chop into small pieces.
»Grind the banana, avocado and spinach in a mixer.
»Combine the fruit mixture with other ingredients and beat with a blender.

Nuts with seeds

»Soy milk - 250 ml
»Almonds - 4-8 kernels
»Pumpkin seeds - 15 g
»Sunflower seeds - 15 g
»Flax seeds - 15 g
»Banana - 1 pc.
»Honey - 5 ml

»Soak the seeds overnight in water.
»Cut the banana into cubes.
»Beat all ingredients into a homogeneous mass with a blender.

Chia Banana Smoothie

»Greek yogurt - 150 ml
»Skim milk - 100 ml
»Peanut Butter - 15 g
»Banana - 1 pc.
»Chia seeds - 15 g
"Cinnamon - ½ tsp

Method of preparation: combine all the ingredients and grind in a blender.

Egg shake

»Chicken eggs - 5 pcs.
"Cashew nuts - 5 amount.
»Cottage cheese - 200 g
»Milk - 50 ml

»Separate the yolk from the protein.
»Crush the nuts in a blender.
»Pour the remaining ingredients into the blender bowl and beat until foam.

Ricotta with blackberry

»Milk - 200 ml
"Kefir - 200 ml
»Ricotta - 100 g
»Olive oil - 15 ml
"Blackberry - 100 gr

»Heat the berries of the blackberry until soft and rub through a sieve.
»Combine the berry puree with other ingredients and beat with a blender.

Peach Protein Shake

»Soy milk - 200 ml
»Cottage cheese - 200 g
»Fresh peaches - 4 pcs.
»Oatmeal - 200 g
" Vanilla sugar

Rinse and scald peaches with boiling water. Remove the skin, take out the bone and cut into cubes.
»Pour oatmeal with warm milk and leave for 10 minutes.
»Mix all ingredients and beat in a blender.

Almond mixture

»Almond milk - 200 ml
»Cottage cheese - 100 g
"Almonds - 100 g
»Dark chocolate - 50 g

»Fry the almonds in a frying pan without oil, peel.
»Grind the kernels in a mixer.
»Melt the chocolate in a water bath with 10 ml of milk.
»Pour all ingredients into a blender bowl and beat.

Coconut Nuts

»Almonds - 20 kernels
»Coconut Pulp - 100 g
»Cinnamon - ½ tsp
»Honey - 60 ml
»Chia seeds - 30 g
»Milk - 400 ml
»Water - 100 ml

Soak the almonds overnight. Drain the water in the morning and peel the kernels.
»Mix all ingredients in a blender until smooth.

Spirulina with apple

»Spinach - 2 bunches
»Green apple - 1 pc.
»Spirulina powder - 10 g
»Chia seeds - 30 g
»Nut milk - 200 ml
»Hemp Powder - 30 g

Method of preparation: combine all the ingredients and grind in a blender ..

Apple with cinnamon

»Oatmeal - 100 g
»Cold water - 100 g
»Cinnamon - ½ tsp
»Nutmeg - ½ tsp
»Almond oil - 15 ml
Coconut milk - 100 ml
»Apple - 1 pc.

»Peel and core the apple.
»Mix the oatmeal and water in a blender and beat for 2-3 minutes.
»Add remaining ingredients and beat until smooth.
»Pour into a glass and garnish with cinnamon and nutmeg on top.

Coffee with nuts

»Coffee - 100 ml
»Cocoa powder - 15 g
»Chia seeds - 30 g
»Pine nut - 100 g
»Almond milk - 200 ml
»Cottage cheese - 100 g
"Cashew - 20 pcs.

Soak cashews overnight.
»Place all components in a blender bowl and beat until smooth.

18. Champions cocktail in haste, which can be consumed at any time except hard training.

450 grams of yogurt
7 tablets of sugar substitute (preferably Sladis),
A pinch of vanilla sugar
200 grams of fat-free cottage cheese.
Cooking method:
Pour cottage cheese, yogurt, sugar substitute and vanillin dissolved in water into a blender.
Stir and consume 20 before training.
Such a cocktail contains: 8 grams of sucrose, 1.5 grams of fat, 21.3 grams of protein, 17 grams of carbohydrates and 167 calories.

Do not buy special cocktails from unknown manufacturers and people who sell them from under the “counter”. Such drugs may contain anabolic steroids and narcotic substances. These dubious remedies can be the beginning for health problems and troubles before doping contests. They can also turn into excess protein in the diet. Uric acid is one of the components of protein metabolism, and if you abuse proteins, it is possible to cause the development of gout and urolithiasis. Be careful and careful with protein shakes.

Chia strawberries

»Creamy cottage cheese - 100 g
»Almond milk - 200 ml
»Strawberry - 100 g
»Chia seeds - 30 g
»Brown sugar - 15 g

»Heat the oven to 220 degrees.
Rinse strawberries, cut in half and spread on baking paper on a baking sheet. Sprinkle with sugar.
»Bake for 15 minutes.
»Place strawberries and berry juice in a blender bowl, add the remaining ingredients and beat.

Papaya and ginger

»Papaya - 150 g
»Greek yogurt - 100 ml
»Ginger - 2 tsp
»Lemon juice - 15 ml
»Agave Nectar (honey) - 5 ml
" Mint leaves

Method of preparation: mix all the ingredients and beat with a blender.

Carrot cake

Grated Coconut - 30 g
»Walnuts - 30 g
»Carrots - 1 pc.
»Greek yogurt - 100 ml
»Orange - ½ pcs.
»Honey - 5 ml
Coconut Water - 100 ml
»Cinnamon - ¼ tsp

»Peel and grate the carrots on a fine grater.
»Grind the walnuts.
»Peel the orange and divide into slices.
»Whip all ingredients with a blender.

Acai with kale cabbage

»Almond milk - 100 ml
»Banana - 1 pc.
»Raspberries - 50 g
»Blueberries - 50 g
»Kale cabbage - 100 g
»Flax seeds - 15 g
»Chia seeds - 15 g
»Acai powder - 15 g
»Cinnamon - ¼ tsp

Method of preparation: mix all the ingredients and beat with a blender.

Benefits of Protein Shakes

»Fast Calorie Counting
»Long-lasting sense of fullness
»Overeating Warning
»Compliance with the drinking regime
»Promoting the formation of new cells
»Prevention of premature cell degeneration and decay
»Improving the condition of the skin, hair and bones
»Increased energy and stamina
»Improving power performance
»Low cooking time

Watch the video: How to Make a Protein Smoothie (March 2020).