Do you want to achieve increase in muscle mass and find beautiful muscles, getting rid of fat deposits? In this you will help protein, or in other words, a protein cocktail. If you do not trust sports nutrition and do not want to use chemicals, you can use such a proven means as a home-made protein cocktail.
What will help the protein cocktail with their own hands?
Of course, advanced bodybuilders will convince you that no food will not allow you to quickly and easily create a relief, like isolated substances that offer sports nutrition . In part, they are right - the effect really will not be so fast, because in natural products there is practically no pure protein or individual amino acids. At the same time, the protein cocktail made at home does not give so many side effects and does not harm the filtering organs (liver and kidneys) that usually suffer from the intake of chemicals.
In other respects, the action of domestic and chemical proteins of cocktails is the same - it is aimed at reinforcing the body with protein, which makes it possible to effectively grow muscles. In how to prepare a protein cocktail at home, there are not so many difficulties. Many girls use protein shakes for weight loss - they perfectly relieve hunger, participate in the formation of muscle mass, which, in turn, actively consumes calories, which causes the breakdown of fat cells. In addition, the protein accelerates the metabolism, which is a prerequisite for getting rid of excess weight. And for girls over 30, a protein cocktail at home should generally become a favorite dish, because at this time the muscles begin to lose their tone.
Protein cocktail at home: amount
Depending on your activity, you may need a different amount of protein. If you lead a sedentary lifestyle, then the number of necessary protein is 0.86 g per kilogram of your weight. With an average activity, you need 1.4 g per 1 kg of weight, and at a high level - 2 g per 1 kg of weight. Just multiply your weight by the appropriate indicator, and you will find out how much protein per day you need to consume.
A girl who is actively involved in sports needs 2 g of protein per kilogram of weight, that is 50x2 = 100 grams of protein per day. About 50 grams you get with food, which means that another 50 should be obtained from cocktails.
How to make a protein cocktail at home?
You are determined to revise your diet, but do not know how to make a protein shake? In this there is nothing complicated. Here are a few good recipes:
Protein cocktail with cocoa
Ingredients:
- water: 100-200 ml;
- milk (fat-free): 200 ml;
- cottage cheese: 300 g;
- cocoa: 1 tbsp.
Preparation
Mix all ingredients with a blender, whisk or fork. In this cocktail 48 g of protein, 26 g of carbohydrates and 0 g of fat.
Protein cocktail with cocoa and nuts
Ingredients:
- cocoa: 2-3 tablespoons;
- walnut: 10 pieces;
- soy milk: 300 ml;
- cottage cheese: 300 g;
- coconut chips: at the tip of the knife.
Preparation
Mix all ingredients with a blender, whisk or fork. In this cocktail 62.5 g of protein, 21 g of carbohydrates and 36.5 g of fat (730 kcal).
Strawberry Protein Cocktail
Ingredients:
- milk (1.5%): 200 ml;
- cottage cheese: 200g;
- Strawberries: 100 g.
Preparation
Mix all ingredients with a blender, whisk or fork. In this cocktail, 34 grams of protein, 26 grams of carbohydrates and 3.8 grams of fat (282 kcal). In how to make a home-made protein shake, there is nothing complicated. The main thing do not forget to reduce the caloric content of your diet, otherwise as a result you can get well.