Why Do You Need Protein Shakes?
A person weighing 70 kg needs 84–112 g of protein per day. These are 200 g of a boiled chicken breast, two chicken eggs, 100 g of cottage cheese and 100 g of redfish. And these are the highest protein products. If you do not include them in your diet, it will be even more challenging to gain protein.
To keep up with the daily rate, try protein shakes. Cooking is much easier and faster. And both from natural products, and from the powders bought in a shop of sports food.
What To Choose: Powdered Protein Or Smoothies From Foods
Powdered protein is a rich dry mix, which is produced from common foods: milk, eggs, and legumes. It contains the same amino acids as regular food, but few or no carbohydrates and fats. In this form, the protein is well absorbed and makes it easy to keep within normal calories.
To maintain weight and health, healthy whey protein is enough, and soy or pea protein is suitable for vegetarians and people with lactose intolerance. Moreover, it is not necessary to dilute powdered protein only with water or milk. You can make tasty and healthy smoothies with berries, banana, nuts and other ingredients.
If you do not want to spend money on sports pit, try to prepare high-protein shakes from ordinary products.
How To Make Protein Shakes At Home
If there are no other recommendations in the recipe, mix all the ingredients with a blender.
Protein shake with egg and syrup – 17 g of protein, 200 kcal
- 200 g of milk;
- 50 grams of nonfat cottage cheese;
- One egg white;
- Two teaspoons of sugar.
- Fruit cocktail with the honey – 19.5 g of protein, 198 kcal
- 00 grams of nonfat cottage cheese;
- 100 g of milk;
- Two thin slices of the peach, better – frozen;
- One tablespoon honey.
- Chocolate protein shake – 34 g protein, 482 kcal
- 150 grams of Greek yogurt;
- Ten raw almond nuts;
- 1¹⁄₂ tablespoon cocoa powder;
- ¹⁄₂ teaspoon cinnamon;
- One banana sliced and frozen;
- 150 g of milk;
- One teaspoon syrup – on request.
- Strawberry protein shake – 41.5 g of protein, 633 kcal
- 450 g of strawberries;
- Two tablespoons of sugar;
- 225 g of cottage cheese;
- Two tablespoons of honey;
- One teaspoon of vanilla;
- 60 ml of water;
- ¹⁄₂ large banana or 1 small;
- 1 cup of ice;
- Whipped cream – on request.
Preheat oven to 180 degrees. Peel the strawberries, mix with the sugar and bake in the oven for 30 minutes. Stir once during cooking. Remove from oven and let cool.
Using a blender, mix the berries and their juice with the rest of the ingredients to a uniform consistency.
- Protein shake with the strawberries and pineapple – 25.6 g of protein, 470 kcal
- 110 g of fruits, fresh or frozen;
- 125 g of Greek yogurt;
- 125 g of milk;
- 30 grams of pineapple juice;
- 40 g soft peanut butter;
- ¹⁄₂ tablespoon of honey.
- Protein shake for nuts and seeds – 19 g of protein, 529 kcal
- One tablespoon of pumpkin seeds;
- One tablespoon of sunflower seeds;
- One tablespoon of flaxseed;
- One sliced banana;
- ¼ tsp. vanilla extract (3.5 g vanilla sugar);
- Eight almond nuts;
- 245 g of milk (can be replaced by almond);
- ⅛ Teaspoon turmeric;
- One teaspoon honey;
- Protein cocktail with banana and spinach – 22.4 g of protein, 196 kcal\
- ¹⁄₂ large banana, chopped and frozen;
- 150 g unsweetened nonfat Greek yogurt;
- 225 g of spinach;
- ¼ tsp. vanilla extract (3.5 g vanilla sugar).
- Protein shake with oatmeal and berries – 23 g of protein, 557 kcal
- 45 g of cereal;
- 230 g of milk;
- 80 g of frozen berries;
- Three tablespoons of honey;
- 100 grams of Greek yogurt;
Soak pumpkin, sunflower and flax seeds overnight in water. Banana put in the freezer.
In the morning, drain the water and chop the seeds in a blender. Add frozen banana, vanilla, turmeric, honey, milk, almonds, and ice and bring to a similar consistency using a mixer.