As you know, protein is the same as protein, just an English-speaking variation of the name. Well, protein is, of course, the source of life. Alas, the first thing that comes to mind when mentioning protein cocktails - pumped men, by no means are always attractive in their abundance of muscle tissue. But in fact, protein shakes are used, both for weight loss, and for building muscle mass. Do not believe it?
The catch is in "extra activities". So, if you use protein cocktails, you will perform heavy physical labor, or swing with weight for hours, then yes, you build up muscles. And if you perform moderate exercise (fitness without extra weight, aerobics, dancing) - you will be able to lose weight on protein shakes.
Benefit
The use of protein for our body is well known. Consuming protein shakes , you will interfere with muscle catabolism, that is - the process of destruction of muscle tissue. Catabolic processes are included after sleep, as well as after training.
The reception of the protein lengthens the feeling of saturation. Since the protein cocktail does not contain many calories, but consists of protein, do not be afraid to get well, the feeling of saturation will arise, since the proteins are digested for more than 6 hours.
If you are on a diet, consumption of protein shakes will increase energy consumption for digesting food by 30%.
Protein cocktails will regulate metabolism, relieve you of lethargy and fatigue, and your muscles will become elastic, lightly embossed. Due to the fact that the protein is not inclined to turn into fat, you also have a chance to get rid of hated cellulite.
Recipes
Now let's see how to prepare a protein shake. There are three options:
- buy a ready-made cocktail in the sports nutrition store;
- Buy protein powder and make a cocktail of it yourself;
- to prepare a cocktail from home products.
We will consider the latter option, but consider the "store" protein contains pure protein, and "home" products (cottage cheese, milk) contain not only protein, but also fats.
Raspberry cocktail
Ingredients:
- raspberry - 200 g;
- milk - 200 ml;
- natural yogurt - 200 ml;
Preparation
Grind raspberries in a blender, add milk and yogurt, once again whisk and enjoy the taste of health!
Kiwi and honey
Ingredients:
- kiwi - 1 piece;
- honey - 2 tablespoons;
- soy milk - 300 ml;
- kefir - 150 ml;
Preparation
Kiwis are cleaned and cut into small cubes, whisked in a blender. Honey is heated to a semi-liquid state, add to kiwi along with milk and yogurt. Beat again.
Curd cocktail
Ingredients:
- cottage cheese - 300 g;
- milk - 200 ml;
- fruit - 70 g;
- oat flakes - 2 tablespoons;
Preparation
Oat flakes boil with boiling water for 3 minutes. Beat in the blender cottage cheese, milk, cereal and peeled fruit.
Pineapple cocktail
Ingredients:
- pineapples - 4 rings;
- egg whites - 3 pcs .;
- egg yolk - 1 piece;
- water - 200 ml;
- walnuts - 50 g;
Preparation
Boil the hard-boiled eggs, select the desired amount of proteins and yolks, beat in a blender along with pineapple, water and nuts. All recipes of protein shakes for weight loss you can modify at your discretion, depending on your tastes and the availability of ingredients in the refrigerator.
Reception of cocktails
In conclusion, a little about how to properly drink protein shakes.
- Firstly, the cocktails are drunk slowly, saturating and enjoying.
- Secondly, cocktails do not replace food, but can reduce the number of meals from 5 to 3, if you drink a cocktail for breakfast and a mid-morning snack, for example.
- Thirdly, the best time for taking a cocktail is morning and time after training (half an hour after the end of classes).