Protein-carbohydrate cocktail recipe. How to make a carbohydrate smoothie at home. Vanilla

Protein-carbohydrate cocktail recipe. How to make a carbohydrate smoothie at home. Vanilla - coffee cocktail

27.09.2020 Repair

Any athlete who wants to achieve the highest possible results in their training must monitor their nutrition. Muscle volume is also work that involves training and special protein nutrition.

Today we will share some recipes for protein shakes that you can actually make at home from products available to everyone.

What are protein drinks for weight gain made from?

Athletes need a lot of protein. For this purpose and protein concentrates were developed in the form of protein shakes. You can buy them ready-made, or you can prepare them yourself at home.

Homemade protein shakes are based on kefir or milk. Other ingredients in this drink may include:

key protein ingredients – cottage cheese or eggs;
jam and honey enhance the taste;
berries and fruits include natural sugar, vitamins and microelements;
banana is a source of carbohydrates and calories.

Protein shake for a set muscle mass: tasks and rules of admission

The key task of a protein drink is help maintain sufficient levels of protein in the body for permanent muscle gain.

It is recommended to drink them about 40 minutes before training and then half an hour after it. The maximum cocktail volume is 300 ml, the optimal drink temperature is 37 degrees. You can drink it in the mornings and evenings.

According to scientists, to gain muscle mass and weight you need 1.5 g of protein per kilogram. With food, a person receives about 70 g of protein. With a weight of 70 g, 100 g of protein is required per day. In addition to food, you need about 30 g of protein to gain weight, and this is contained in the shake.

Protein Shake Recipes for Weight Gain

Protein shake recipes to increase muscle mass there are a large number. Making them at home is not difficult; all you need is the necessary ingredients and a blender.

We present to your attention the most simple recipes cocktails for weight gain for athletes:

mix 100 grams of cottage cheese, a banana, a glass of milk, a couple of spoons of oatmeal and one spoon of honey in a blender bowl and beat everything with a blender;
beat 0.5 liters of milk, 100 grams of ice cream without additives, a couple of bananas, vanilla and cinnamon in a blender;
mix together an egg, a large spoonful of honey and the same amount of chopped nuts, a glass of kefir;
use a blender or mixer to beat egg powder diluted with milk (60 g per finished form), 200 grams of cottage cheese, 5 eggs, 50 grams of honey and the same number of berries, a spoonful of sour cream.

Protein powder cocktail recipe

At home, you can prepare a protein shake with special ingredients that help with weight gain and muscle mass. We offer you the recipe based on whey protein. This cocktail improves the athlete’s endurance by almost 70 percent, and his strength indicators by more than 40 percent.

To prepare a cocktail according to this recipe we will need:

0.5 ml milk;
50 g protein in dry form;
100 g low-fat cottage cheese;
egg;
fruit syrup.

The cocktail is prepared like this:

Pour milk into a blender bowl, add a couple of spoons of dry protein powder and beat them;
add cottage cheese and beat again;
add enough protein to the mixture to make about 05.0 liters of liquid;
pour in syrup or replace it with frozen berries for antioxidant effect;
Whisk everything again.

Recipe for making a protein-carbohydrate cocktail

If athletes of both sexes are very thin, then they need to think not only about gaining muscle mass, but also about gaining weight in general. For this It is recommended to drink protein-carbohydrate cocktails. For example, the “Good Morning” cocktail, the recipe for which you will see below, has the following value:

399 kcal;
74 g carbohydrates;
25 grams of protein and only 2 grams of fat.

You will need:

a glass of apple juice;
baby applesauce without sugar – 120 g;
fried wheat sprouts – 2 large spoons;
vanilla yogurt – 50 g;
dry low-fat milk – 40 g;
dry protein – 10 g.

First, mix the juice, puree and yogurt in a blender. Then add everything else to them and beat again until smooth.

If weight gain is an urgent matter, then better try another cocktail, which contains 135 kcal, but also contains 60 g of protein, 50 g of carbohydrates and 9 g of fat.

To prepare it, take:

300 grams of cottage cheese;
a couple of glasses of kefir or yogurt;
cocoa powder – 1.5 tsp;
1 tbsp. Sahara;
vanillin packaging;
100 ml of clean water.

Mix cocoa and sugar in water, bring to a boil and let simmer for about a minute. By consistency the drink should resemble hot chocolate . Pour everything into a blender, add everything else and blend. Drink chilled.

There are also recipes for those athletes who have a good metabolism and cannot gain weight without problems. The characteristics of their body are such that their weight grows slowly and they need more fats, carbohydrates and proteins.

In this case, this recipe may be suitable. You will need:

1 tbsp. l. with a mountain of protein powder;
200 ml strong coffee;
100 ml yogurt with chocolate;
2 tbsp. l. cream substitute;
5 ice cubes;
a little cocoa powder.

First you need to brew the coffee and remove the grounds. Then he pour into a blender, add everything else, beat and drink chilled.

Remember that cocktails prepared from natural products at home are much better absorbed than dry ones, and they also contain many more useful ingredients.

Rules for making protein shakes

When preparing your own protein shakes for sports nutrition The following recommendations must be followed:

Carbohydrates, such as honey or fruit, should be added to a protein shake for morning consumption, but not for evening consumption, especially if the athlete needs to lose weight. Carbohydrates taken in the evening tend to be stored as fat;
a single dose of the drink before training is 300 ml;
if an athlete does not digest lactose well, then the milk in the product recipe can be replaced with water, kefir or juice;
The calorie content of cocktails may vary depending on the needs of the athlete and the components of the drink.

This protein-based drink can, if necessary, be a complete replacement for meat dishes. This product is easily digestible and very good to use after workouts to replenish protein and other useful components, as well as to restore muscle mass.

Unlike a powdered protein shake, a homemade drink tastes better, is more natural and healthier. By adding certain ingredients you can choose the taste of the drink that you like the most.

Along with the problems excess weight, many people have a problem with typing it. And this is no less a problem than being overweight. People with low weight are much more likely to develop osteoporosis, and women may face problems conceiving, bearing and giving birth to a child. Quite often the cause of weight problems is poor nutrition, that is, the body does not receive enough of the substances it needs. It also happens that in conditions modern life sometimes you have to skip meals. The problem with weight gain occurs among people who play sports and want to give their body a sporty look. Today, all problems with weight loss are successfully solved by weight gain cocktails.

It is very important to remember that the desire to gain weight should not be accompanied by eating everything in a row, and constantly. Calories should enter the body gradually and in portions. One of the most convenient and acceptable options for replenishing vitality and replenishing calories are weight loss cocktails. They are just great easy option snack, as they provide the body with a supply of calories for the next 2-4 hours. Since the main cause of low weight is problems of the digestive tract, the fight must be waged against these problems. And most cocktails for weight gain contain those products that have the most beneficial effect on the digestive system. The basis of weight gain cocktails is a substance called protein, that is, protein found in dairy products. Not everyone can afford to buy expensive cocktails, but you can combat the problem if you prepare a homemade cocktail for weight gain from fairly affordable ingredients.

Cocktail recipes for weight gain Milk cocktail for weight gain

Prepare milkshake you can gain weight very easily, for which you will need these products:
Sour cream – 120 g.
Olive oil– 2 tbsp. spoons
Lemon juice from half a lemon.
Orange juice– 100g.
Fruit confiture - 25g.
Egg yolk – 1 pc.
Energy value per 100 g: 375 kcal, fat - 22.4g, protein - 7.97g, carbohydrates - 3.6g.

All ingredients except lemon juice and place the confiture in a blender bowl and beat. Add the remaining ingredients to the mixture and mix well. It should be taken an hour before the start of a workout or as an additional nutrition.
Homemade weight gain cocktails using dairy products can be supplemented with another recipe.

Banana smoothie for weight gain

Compound:
Milk – 600 g.
Bananas – 300 g.
Nuts – 50 g.
Honey – 2-3 tbsp.
Cottage cheese – 180 g.
: 125 kcal, fat – 6g, protein – 5.14g, carbohydrates – 13.5g.

Mix everything and place it in a blender bowl, after which the banana smoothie for weight gain using dairy products is ready. It should be consumed throughout the day in two doses, between meals.

Protein shake

A protein shake for weight gain can also be easily prepared at home. To do this, you will need to purchase protein from a sports store.

Compound:
Protein – 50 g.
Milk – 500 g.
Cottage cheese – 50-100 g.
Egg – 1 pc.
Fruit syrup to taste.
Energy value per 100g: 230 kcal, fat – 2.8g, protein – 50.5g, carbohydrates – 10.53g.

Mix all ingredients and beat with a mixer; frozen fruit can be used instead of fruit syrup. You can add 1 tbsp. coconut or linseed oil. You should drink it half an hour before training.

It is important to remember that protein shakes for weight gain may contain the following products: protein, chicken egg, chocolate, nuts, banana, dried apricots, dairy products. Naturally, you can diversify the cocktail by making it differently each time.

Carbohydrate cocktails

Carbohydrates are our energy, so to compensate for its deficiency, it is recommended to use carbohydrate cocktails for weight gain. The best time to use them is 20-30 minutes after training, which will allow you to restore spent energy and start the process of muscle growth.

Carbohydrate cocktail “Favorite”

Compound:
Oatmeal – 0.5 tbsp.
Cottage cheese – 100 g.
Milk – 20 g.
Peanut butter – 1 tbsp.
Banana – 1 pc.
Energy value per 100 g: 246 kcal, fat – 12 g, protein – 10 g, carbohydrates – 28 g.

Mix the flakes with cottage cheese, peanut butter and chopped banana, then pour it all with milk and mix using a blender. We must not forget that high-calorie, carbohydrate-based weight gain cocktails should be taken half an hour after training.

In addition to the fact that nutritional shakes for weight gain help solve the problem of restoring strength after a workout and allow you to speed up the process of gaining weight, they are also very different pleasant taste and health benefits. True, you should not abuse them, so as not to have problems with excess weight.

More homemade protein shake recipes

If you train a lot and for a long time, but your muscles are not growing fast enough, this will help you carbohydrate cocktail, consumed immediately after sports. Among experts, opinions on the duration of the “carbohydrate window” vary significantly: from twenty minutes to an hour.

Therefore, in order not to make a mistake, try to replenish the energy deficit as quickly as possible after classes. Pre-prepared ones are perfect for this.

The composition of such a mixture consists of a ratio of liquid and carbohydrate parts of approximately one and a half to one. In addition, the recipe for a carbohydrate cocktail must include some kind of flavoring additive: fruit, dried fruit, chopped nuts or cocoa.

How to make a carbohydrate shake as healthy as possible without harming yourself with excess calories? One serving of a homemade shake should contain from fifty to one hundred grams of carbohydrates and from thirty to fifty grams of protein.

This optimal ratio, in which you replenish the energy deficit, your muscles will begin to recover and grow faster. At the same time, adjust the amount of carbohydrates in the carbohydrate cocktail recipe depending on the percentage of fat tissue you have - the higher the percentage, the less carbon and more protein you need.

For people involved in professional bodybuilding, experts recommend including additional chemical components: the pharmaceutical preparation “Asparkam” (consists of potassium and magnesium), minerals and trace elements in powder, glucose, creatine monohydrate and others.

However, at first they will suit you simple options carbohydrate cocktail at home, and it is better to discuss the need to introduce additional supplements with a sports doctor or trainer.

Below you will find several universal recipes, how to make your own carbohydrate shake.

Kefir-cinnamon carbohydrate cocktail

You will need:

one large banana
two teaspoons oatmeal
one and a half glasses of low-fat (preferably zero, but you can take one percent) kefir
cinnamon to taste

Pour kefir into a blender, add chopped banana and oatmeal, beat for one or two minutes at high speed. Sprinkle your homemade carbohydrate smoothie with cinnamon before drinking.

How to make such a carbohydrate cocktail, watch this video:

Banana Chocolate Carbohydrate Shake

You will need:

one and a half glasses of skim milk (you can take up to one and a half percent fat content if it is not possible to purchase low-fat lactose-free milk)
one large banana, one teaspoon cocoa powder (no sugar, so Nesquik won't work)
two teaspoons of grated dark dark chocolate (the higher the percentage of cocoa contained in chocolate, the better)

Pour milk into a blender, add cocoa and chopped banana. Beat for a couple of minutes at high speed. Before use, add a couple of teaspoons of finely grated dark dark chocolate.

Containing a lot of cocoa, you can add a few drops of natural orange essence - you get an unforgettably tasty and nutritious drink.

This cocktail is delicious both cold and warm. There is also a recipe on how to prepare a carbohydrate cocktail for women.

If you've ever been involved in strength training, then you probably understand the feelings of those who head home after training and feel a complete lack of strength. Or maybe you yourself felt weak while playing sports and did not understand what was causing it? Or maybe not only during classes? The thing is that a person needs a certain amount of nutrients every day: fats and carbohydrates. It is necessary that all health parameters be normal, by the way, read here about whether it is possible and. This is very important. You need to make sure that you get all of them at normal levels - yes, watch your diet. But anyone who is concerned about their weight and seeks to work on it (adding or losing it) should pay special attention to how much protein their body receives per day. To get enough of these elements, using a protein shake at home will help you. Let's look at what a protein shake is and how to make it at home.

Some may have been surprised to hear that you can easily make a protein shake at home yourself. Why? Because most people associate the word “protein” with inorganic chemistry, which is taken by professional strength athletes. However, for such people, the surprise was that “protein” in translation from English means “protein”. Therefore, do not be alarmed: by making a protein shake at home, you are showing that you have control over the level of protein in your body, and that’s all. Before we talk about how to make a protein shake, let’s mention who will benefit most from this very protein shake .

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. A protein shake, the recipe for which will be given below, will help with this. In general, the level of protein consumption depends on how much stress and stress we are exposed to.

Strength athletes, such as powerlifters, bodybuilders, weightlifters, and those who engage in heavy physical labor, need protein the most. During exercise, the muscles of our body are damaged, but within 1-2 days they are restored, becoming larger and stronger. But where does the body get building materials? Protein is a muscle builder. In fact, muscles are made of it. Therefore, strength 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 by those who passionately want to lose weight and by those who build muscle. Now let's talk about how you can make a protein shake at home.

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 load, count from 1 to 2.5 grams per kilogram of weight. That is, if a person weighs 100 kg and does strength sports, then he needs to make a protein shake so that it contains 250 grams of protein. Drink all this not at once, of course, but throughout the day. I think this is clear.

Now for the protein shake recipe: there isn't one! It's really just a matter of knowing what ingredients to use and mixing with whatever suits your taste. Personally, I bought protein powder, mixed it with milk and raw egg. Then I added some flavoring and it was 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 that is suitable for a variety of purposes!

Recipe 1

Ingredients for 2 servings:

cottage cheese (1 pack or 180 g)
milk (600 ml)
bananas (2 or 3)
nuts (50 g)
honey (2-3 tbsp or to taste)

Bring to a smooth consistency with a blender. Don't forget that a protein shake is a complete meal, so drink it between meals.

Recipe 2

Ingredients:

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

You can also add natural yogurt and ice cream.

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

Recipe 3

Ingredients:

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

Recipe 4

Ingredients:

milk (250 ml)
egg (1 pc.)
sugar (1 tsp)

You can beat it in a blender with a whisk attachment. As always, replace sugar with honey and milk with kefir if desired. If you want to make your protein shake more filling and healthy, add chopped walnuts.

Recipe 5

Ingredients:

cottage cheese (200 g)
juice (100 ml)
kefir (100 ml)
persimmon (you can also use banana)

Combine, turn into a cocktail and enjoy.

Here is a list of recipes for protein-carbohydrate cocktails and low-fat smoothies. Adding healthy and delicious ingredients to protein powder will increase energy value every cocktail.

Time for breakfast

These delicious, nutritious, high-protein shakes are perfect for breakfast when you need a quick meal or want something sweet first thing in the morning. The oatmeal in many of them provides healthy, complex carbohydrates and adds great texture to the shake.

→ In recipes, one cup is 240 grams.

Vanilla - coffee cocktail.

Replace your regular morning coffee with this healthier, protein-carbohydrate version.

Ingredients for one serving

½ cup coffee flavored ice cream (low fat)

Preparation

This smoothie can be made using plant-based protein and adding Greek yogurt. Suitable for vegetarians.

Ingredients for one serving

1 scoop protein
1 cup fresh soy milk
1 tbsp. spoon of crushed almonds
1 teaspoon maple syrup no sugar
3 drops vanilla extract
1 handful of ice
1 tbsp. l. low-fat Greek yogurt (optional)

Preparation

Mix all ingredients and blend in a blender.

Cocktail quick start.

Fill your breakfast with vitamin C and the vibrant aroma of fresh oranges.

Ingredients for one serving

Juice from 3 fresh oranges (not canned or bottled)
1 scoop protein

Preparation

Mix and beat in a blender.

A quick and very healthy cocktail, and you don’t need to cook the oatmeal!)

Ingredients for one serving

2 scoops vanilla flavored protein
½ teaspoon cinnamon
⅛ cup maple syrup
1½ cups skim milk
1 tbsp. l. crushed almonds
1 cup raw oatmeal

Preparation

Mix all ingredients and blend in a blender.

A healthy and tasty chocolate shake with mint flavor is perfect to start your day.

Ingredients for one serving

1 cup sugar-free ice cream
1 cup oat flour
½ glass of water
½ tsp. extract peppermint

Preparation

Mix all ingredients and blend in a blender.

Mineral energy cocktail.

Include liquid nutritional minerals and flaxseed in your protein shake.

Ingredients for one serving

1½ cups water
1 serving of liquid minerals
1 packet gelatin powder
1 tbsp. l. linseed oil
1 scoop protein
Sweetener to taste (optional)

Preparation

Mix all ingredients and blend in a blender.

Quick breakfast cocktail.

Ingredients for one serving

250 ml skim milk
1 scoop protein
2 tsp flaxseed oil
1 banana
1 quick breakfast pack
1 handful of ice

Preparation

Mix all ingredients and blend in a blender.

Ingredients for one serving

2 scoops vanilla flavored protein
1 tablespoon instant vanilla pudding (no sugar)
¼ tsp. cinnamon
¼ tsp. vanilla extract
½ tsp. butter extract
250 ml water (or skim milk)
1 handful of ice

Preparation

Mix all ingredients and blend in a blender.

Almond explosion cocktail.

Ingredients for one serving

2 spoons vanilla protein
1 ½ cups skim milk
½ cup dry oatmeal
½ cup raisins
12 crushed almonds
1 tbsp. l. peanut butter

Preparation

Mix all ingredients and blend in a blender.

Banana almond smoothie.

Ingredients for one serving

1 medium banana
½ glass of milk
10 almonds
1 scoop protein (unflavored)
1 handful of ice

Mix all ingredients and blend in a blender.

Banana smoothie with bran and oatmeal.

Bran and oatmeal provide your body with complex carbohydrates to keep you energized to start your day.

Ingredients for one serving

2 scoops protein
1 banana
½ cup cooked oatmeal
¾ cup bran
2 cups water
Sweetener to taste

Preparation

Mix all ingredients and blend in a blender.

Berry protein shakes.

Now it's time for sweet, berry protein shakes.

The strawberries and blueberries in the following smoothies offer a good dose of vitamins A, K and B. They are also high in calcium, magnesium and phosphorus.

The berries in this recipe will provide your body with fiber so you can stay full longer than just eating protein.

Ingredients for one serving

2 scoops protein
8 raspberries
4 strawberries
15 blueberries
2 cups skim milk
1 handful of ice

Preparation

Beat all ingredients in a blender.

Strawberry energy shake.

Ingredients for one serving

4 scoops vanilla flavored protein
1 glass of water
1 cup strawberry Greek yogurt
3 frozen strawberries
1 scoop creatine
1 tsp. linseed oil
1 handful of ice (optional)

Preparation

Mix all ingredients and blend in a blender.

Strawberry lifeguard cocktail.

Ingredients for one serving

1½ cups water
10 strawberries (fresh or frozen)
1 tbsp. l. linseed oil
½ tsp. vanilla extract
1 scoop protein
Sweetener to taste (optional)
1 handful of ice (optional)

Preparation

Mix all ingredients and blend in a blender.

Strawberry-vanilla cocktail.

Ingredients for one serving

2 scoops protein
1 tsp. vanilla extract
½ banana
2-3 frozen strawberries
1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Strawberry and nut cocktail.

Ingredients for one serving

2 scoops vanilla flavored protein
1 cup low-fat strawberry Greek yogurt
4 strawberries
6 macadamia nuts, chopped

Preparation

Mix all ingredients and blend in a blender.

Ingredients for one serving

1¼ cups water
8 frozen strawberries
4 tablespoons low-fat sour cream
or strawberries
Sweetener to taste (optional)

Preparation

Mix and beat in a blender.

Ingredients for one serving

2 scoops protein
4 large strawberries
1 handful of blueberries
½ glass of water
1 handful of ice (optional)
Sweetener to taste (optional)

Preparation

Mix all ingredients and blend in a blender.

Ingredients for one serving

1 scoop regular or vanilla flavored protein
1¼ cups water
½ cup fresh or frozen blueberries
2 tsp. linseed oil
Sweetener to taste (optional)

Preparation

Mix and beat in a blender.

Berry-pineapple cocktail.

Ingredients for one serving

1 scoop vanilla flavored protein
180 ml pineapple juice
1 cup mixed berries
1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Yogurt cocktail with vanilla flavor.

Ingredients for one serving

2 tablespoons raspberry Greek yogurt
2 spoons of vanilla flavored protein
4 strawberries
15 blueberries
2 cups skim milk
1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Protein shakes with chocolate and peanut butter.

Whichever of these recipes you choose, you'll be able to satisfy your sweet tooth without sacrificing your figure!

Creamy peanut butter shake.

Ingredients for one serving

250 ml skim milk
1 egg white
1 tbsp. l. peanut butter
2 ½ scoops chocolate flavored protein
1 scoop creatine
1/8 cup sugar-free hazelnut cream

Preparation

Mix and beat in a blender.

Banana Peanut Butter Smoothie.

Ingredients for one serving

2 scoops protein
½ cup almond flakes
1 tbsp. l. peanut butter
250 ml skim milk
½ banana
1 tablespoon honey

Preparation

Mix and beat in a blender.

Chocolate Peanut Butter Shake.

Ingredients for one serving

2 scoops chocolate flavored protein powder
1 tbsp. l. peanut butter
2 cups skim milk
1 handful of ice

Preparation

Mix and beat in a blender.

Vanilla Peanut Butter Shake.

Ingredients for one serving

2 scoops vanilla flavored protein
1 creamy pudding without sugar
1 tbsp. l. peanut butter
1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Ingredients for one serving

1½ cups water
1 tsp. pure cocoa powder
2 scoops chocolate flavored protein
2 tsp. linseed oil
Sweetener to taste (optional)

Preparation

Mix and beat in a blender.

Ingredients for one serving

2 scoops chocolate flavored protein
250 ml skim milk
1 glass of water
1 tbsp. l. instant coffee
1 handful of ice

Preparation

Mix and beat in a blender.

Chocolate - almond cocktail.

This whipped protein shake tastes like candy dissolved in a glass, minus the empty calories.

Ingredients for one serving

1½ cups water
15 crushed almonds
½ tsp. coconut extract
1 scoop chocolate flavored protein
Sweetener to taste (optional)
1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Caramel hazelnut cocktail.

Ingredients for one serving

2 scoops chocolate flavored protein
375 ml skim milk
2 tablespoons low-fat Greek vanilla yogurt
1 tbsp. l. low-fat peanut butter
2 tablespoons coffee cream - mate
1/8 cup caramel cream with hazelnuts without sugar
1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Ingredients for one serving

375 ml skim milk
4-8 pcs. Thin Mints cookies (mash)
2 scoops chocolate flavored protein
1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Tropical protein shakes.

These tropical cocktail recipes with high content squirrels will add a fruity twist to your meal plan. Experiment with whatever fruit you have on hand. If you're a fan of mangoes or love kiwis, feel free to throw them in the blender. Mix it up and imagine that you are lying on the beach somewhere warm. Your mind and body will thank you.

Ingredients for one serving

1 scoop vanilla flavored protein
¼ cup pineapple chunks
½ banana
3 strawberries
1 glass skim milk
1 handful of ice

Preparation

Mix and beat in a blender.

Plum cocktail.

Ingredients for one serving

2 scoops vanilla flavored protein
1 ripe plum without pit
Juice from 1 lemon
1 tbsp. l. multivitamin powder
2 glasses of ice water
1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Ingredients for one serving

1 scoop vanilla flavored protein
1 glass of water
½ frozen banana
2 tablespoons low-fat sour cream
1 tsp. coconut extract
Sweetener to taste (optional)

Preparation

Mix and beat in a blender.

Cocktail tropical pleasure.

Ingredients for one serving

1 glass of water
½ tsp. pineapple extract
½ tsp. coconut extract
1 tbsp. l. heavy milk cream
½ frozen banana
1 scoop protein
Sweetener to taste (optional)
1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Strawberry-peach cocktail.

Ingredients for one serving

1 glass of water
1 tbsp. l. linseed oil
½ ripe peach (peeled)
6 frozen strawberries
1 scoop protein
Sweetener to taste (optional)

Preparation

Mix and beat in a blender.

Plum-lemon cocktail.

Ingredients for one serving

2 scoops vanilla flavored protein
1 ripe plum without pit
Juice from 1 lemon
2 cups water
1 handful of ice

Preparation

Mix and beat in a blender.

Strawberry-pineapple cocktail.

Ingredients for one serving

1 glass pineapple juice
3 strawberries
1 banana
1 teaspoon Greek yogurt
1 scoop vanilla flavored protein
1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Milk, protein shake.

Ingredients for one serving

2 cups skim milk
2 cups low-fat cottage cheese
3 Dimensional Vanilla Flavored Proteins
½ cup low-fat Greek vanilla yogurt
½ cup strawberries (or your favorite fruit)
Sweetener to taste (optional)

Preparation

Mix and beat in a blender

Peach and cream cocktail.

Ingredients for one serving

1 scoop protein
1 glass of water
1 ripe pitted peach
2 tablespoons low-fat sour cream
Sweetener to taste (optional)

Preparation

Mix and beat in a blender.

This simple shake contains protein, carbohydrates, and electrolytes, making it perfect for post-workout fueling.

Ingredients for one serving

1 bottle orange sports drink
2 scoops vanilla flavored protein

Preparation

Mix and beat in a blender.

Ingredients for one serving

2 scoops vanilla flavored protein
½ cup pineapple-orange juice
¼ tsp. rum extract
¼ tsp. coconut extract
½ cup water or skim milk
1 handful of ice

Preparation

Mix and beat in a blender.

Banana - honey cocktail.

Ingredients for one serving

1 glass of water
1 scoop vanilla flavored protein
¾ cup Greek yogurt
1 banana
1 tsp. linseed oil
2 tsp. honey
1 tsp. spirulina

Preparation

Mix and beat in a blender.

Ingredients for one serving

1 glass of water
½ frozen banana
2 scoops protein
2 tsp. linseed oil

Preparation

Mix and beat in a blender.

Ingredients for one serving

250 ml skim milk
1 egg white
1 scoop protein
1 cup mixed berries
½ cup oatmeal
2 tsp. chopped almonds

Preparation

Mix and beat in a blender.

Protein shakes for gaining muscle mass.

When you are trying to gain weight, eating large amounts of food to meet your calorie needs becomes quite a challenge. This is why protein shakes can be really beneficial and suitable for this. These muscle building recipes are full of calories and protein to help you gain muscle mass!

To make these shakes even more calorie-dense, try using mass gainers instead of regular whey protein. You'll get more carbs and fat (and therefore more calories). Eat more, grow better!

Ingredients for one serving

2 scoops vanilla flavored protein
2 apples
1 scoop creatine
1 handful of ice

Preparation

Mix and beat in a blender.

Ingredients for one serving

2 scoops vanilla flavored protein
½ tbsp. pistachio pudding without sugar
1 cup cold water or skim milk
2 drops peppermint extract (optional)
1 handful of ice (optional)

Preparation

Mix and beat in a blender.

With lots of almonds, this smoothie is a great way to quickly eat a lot of healthy calories.

Ingredients for one serving

2 spoons of protein
1½ cups water
½ cup raw almonds
½ large frozen banana
Sweetener to taste (optional)

Preparation

Mix and beat in a blender.

Egg whites make this smoothie richer in protein.

Ingredients for one serving

3 scoops protein
4 egg whites
1 tbsp. l. peanut butter
1 glass of cold water
1 handful of ice (optional)

Preparation

Mix and beat in a blender.

Vanilla-nutmeg smoothie.

Ingredients for one serving

3 whole eggs
1 ½ cups vanilla ice cream
2 scoops protein
1 tsp. ground nutmeg

Preparation

Mix and beat in a blender.

Due to its composition and content nutrients. At home, you can independently prepare a nutritious protein or carbohydrate shake for gaining muscle mass, which is quickly absorbed and has an excellent taste. Drinks also help increase energy, speed up and strengthen the immune system.

5 best shakes for gaining muscle mass at home

1. Protein shake for muscle gain

If you don't have enough time for breakfast or a full meal after training, this protein shake for gaining muscle mass, which contains the right fats, fiber, vitamins and minerals, will saturate the body with nutrients until lunch. The breakfast drink contains cashews and cinnamon, which can help stabilize blood sugar levels and prevent hunger to provide sustained energy release over time. Yogurt contains protein, while pineapple and blueberries are loaded with antioxidants and other health-boosting compounds.

Ingredients:

200 g yogurt;
50 g pineapple;
30 g blueberries;
a handful of cashew nuts;
a pinch of cinnamon;
glass of water.

Preparation:

chop the pineapple and then add it to the blender;
add remaining ingredients;
add required quantity water and whisk;
take in the morning on an empty stomach.

2. Pre-workout carb shake for bulking

Before training, you need to give your muscles the necessary amount of energy. This drink is best taken an hour before training. Oats provide a slow release of carbohydrates into energy. Banana provides large amounts of potassium, which helps maintain muscle function during exercise. Coconut water is rich in electrolytes for better hydration and muscle contraction.

Ingredients:

1⁄2 banana;
a handful of oats;
1 tbsp. l. flaxseed;
330 ml coconut water.

Preparation:

chill all ingredients in the refrigerator;
mix the ingredients and grind them in a blender until smooth;
You can sprinkle some desiccated coconut on top;
consume one hour before training.

3. Restoring fruit smoothie for post-workout bulking

After a hard workout, the body needs high-quality protein to repair damaged muscle tissue for further growth. But the body needs more than just protein to recover quickly. This citrusy and refreshing smoothie also contains carrots, rich in vitamins And, to maintain the immune system, which can be weakened by prolonged and intense exercise.

Ingredients:

1⁄2 carrots;
1⁄2 orange;
1⁄4 melon;
a handful of cashew nuts;
50 ml water;
a handful of ice.

Preparation:

peel and chop the carrots;
peel and cut the orange and melon;
add to blender with remaining ingredients and blend until smooth;
The cocktail is ideal to take within 40 minutes after training.

4. Cocktail for muscle growth and increased energy

A protein-carbohydrate shake is suitable for nourishing muscles both after and before a workout, to increase energy and supply nutrients that prevent muscle breakdown.

Ingredients:

400 ml milk;
2 tsp. honey;
1 banana.

Preparation:

cut banana;
mix banana with milk, add honey and blend in a blender;
Drink an hour before training and immediately after.

5. Berry diet shake to gain weight, improve immunity and energy

A powerful antioxidant cocktail that will help prevent illness during the cold season.

Ingredients:

300 ml milk;
a handful of blueberries;
a handful of blackberries;
2 tsp honey

Preparation:

pour milk into blender;
add berries and honey;
beat until smooth;
Take the shake at any time (before or after training).

Conclusion

While a specific shake requires consumption at a specific time, each can be consumed pre- or post-workout. It is necessary to take in proteins and carbohydrates to increase energy to overcome stress and prevent muscle protein breakdown. , both proteins and carbohydrates will be completely used to restore damaged fibers, which means they will ensure muscle growth. Despite the fact that all drinks have a high nutritional value, cocktails alone are not enough to ensure muscle growth. , filling all the needs of the training body, therefore important to use. They play a huge role, which lead to the rupture of fibers necessary for progress. Both nutrition and exercise must be accompanied by adequate nutrition.