Protein cocktails are an easy and convenient solution to ensure the body has the right supply of protein. It is a nutritional snack that works especially well in sports nutrition - protein shake is a perfect complement to macro-and micronutrients in the daily diet, as well as a valuable post-workout meal that promotes muscle regeneration. When is it worth using protein shakes? Is the protein shake aid to building muscle mass? Does a protein shake help you lose weight?
Summary
What is a protein cocktail?
Protein cocktail is a ready-made product that can be found on store shelves or a simple drink that can be prepared by yourself at home. Protein shakes are an excellent source of protein, which allows you to provide the body with many other valuable nutrients, including carbohydrates, fats, vitamins and minerals.
It is a nutritious snack, as well as a quick and convenient way to provide the body with more protein and satisfy the appetite. It is a drink based on a high-protein product - e.g. natural yogurt, kefir or milk, which contains various additives, such as fruits, vegetables, nuts, seeds, cereals or protein supplements, for example, such as whey protein.
When is it worth using a protein shake?
Protein cocktails should be included in the diet, using a protein menu, in order to supply the right amount of protein. It is also a great solution for physically active people who, due to increased muscle catabolism resulting from intensive physical exercise, are distinguished by increased demand for this macronutrient.
Protein shakes are associated primarily with a well-built gym enthusiast, which is due to the fact that the protein shake can facilitate building muscle mass and increasing body weight. However, a high-protein snack can also be helpful during weight reduction, as it can contribute to the acceleration of metabolism. What's more, protein shakes are also a support among athletes not related to strength disciplines - a protein-rich drink can facilitate regeneration after exercise and help rebuild muscle fibers. As if that were not enough, a protein shake can strengthen the body's immunity and provide the body with a solid dose of energy.
When should physically active people reach for protein shakes? Any time of day is good for providing the body with a dose of protein. It is recommended to use the protein drink after the end of training, during the "anabolic window", because it is then that the body most effectively absorbs nutrients to make up for deficiencies, caused by physical activity. However, a protein shake can also work great in the morning and in the evening, as well as before the start of training or during its duration.
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What should a protein shake contain?
When considering the use of ready-made protein shakes, it is worth paying attention to their composition. Drinks produced on a large scale are available in various flavours, which is why everyone, even the most particular consumer, will find a product that suits his individual preferences. Reaching for the finished protein shake, it is worth focusing on the content of the desired macronutrient in the drink, as well as the presence of additional substances. It is worth choosing cocktails that contain fruits, vegetables or valuable seeds, cereals and seeds, providing the body with many valuable nutrients. However, you should not reach for preparations that are rich in processed, artificial and unnecessary additives, which do not bring significant values to the daily diet.
When preparing protein shakes yourself, composing the drink should begin with choosing a base. As a basis of the product, you can use milk, vegetable drink, water, as well as natural yogurt, kefir or buttermilk. Next, especially when building muscle mass, it is worth considering a protein supplement, which is a concentrated source of protein, and then use valuable additives, such as oatmeal, pumpkin seeds, chia seeds, peanut butter, bananas, avocado or spinach.
When composing your own mixtures, it is worth remembering about the right balance between the ingredients. By creating a homemade protein cocktail, it is easy to generate an energy bomb, instead of a fluid supporting weight reduction or muscle mass shaping.
Protein cocktails for weight loss - recipes
Slimming protein shakes are drinks that aim to provide the right amount of protein, without providing unnecessary calories. Therefore, when composing a protein shake for weight loss, it is worth including energy-dense ingredients in the drink, low in fat, which contain a lot of dietary fiber, as well as vitamins and minerals, e.g. bran, celery, cocoa, raspberries, spinach or beets.
The taste of summer, or raspberry protein shake
A great solution for slimming can be a slightly sweet, tasty and valuable raspberry protein shake. During the season, it is worth using fresh fruit, while in the other months - from the frozen alternative.
| Ingredients |
|---|
| a glass of frozen or fresh raspberries |
| half a glass of natural yogurt |
| 50 g of skim cottage cheese |
| a spoon of oatmeal |
| Method of preparation |
|---|
| Put the ingredients in a blender cup and mix to a smooth mass. |
Protein vanilla cocktail
For lovers of classics, the best solution may be a protein shake with vanilla flavour, which, additionally enriched with protein supplement, provides the body with even more valuable macronutrient.
| Ingredients |
|---|
| 50 g of skim cottage cheese |
| 200 ml of milk |
| a scoop of protein supplement with vanilla flavour |
| a few drops of vanilla extract |
| a spoon of chia seeds |
| Method of preparation |
|---|
| Place the cottage cheese, milk and protein supplement in the blender cup. Mix up. Add the vanilla extract and chia seeds, and mix again to a smooth mass. |
I'm green - a vegan cocktail for reduction
Protein cocktail for weight loss, which does not contain ingredients of animal origin? Here you are! Here is the recipe for a vegan vitamin bomb!
| Ingredients |
|---|
| an apple |
| handful of a spinach |
| a piece of a celery |
| two scoops plant protein supplement |
| half a cup of matcha |
| Method of preparation |
|---|
| Wash and peel the apple, cut into smaller pieces and put in a blender cup. Wash the spinach and the celery, also add to the blender. Add the cooled matcha and protein supplement to the ingredients. Mix all ingredients to obtain the desired consistency. |
Protein cocktail for muscle mass - recipes
Protein is an essential macronutrient when building muscle mass. When composing a protein shake for mass, it is worth including a protein supplement in it to additionally increase the supply of proteins, as well as a source of fat and carbohydrates. Therefore, protein shakes supporting the construction of muscle mass may contain ingredients such as.:
- peanut butter,
- bananas,
- honey,
- oatmeal,
- almonds,
- nuts.
Warming protein cocktail with banana
A great snack after completing physical activity can be a warming cocktail, which, in addition to protein, also contains simple carbohydrates. This is a dose of energy that will be great as a support during post-workout regeneration.
| Ingredients |
|---|
| 1 banana |
| a glass of skyr yogurt |
| a scoop of protein supplement |
| half a teaspoon of cinnamon |
| a pinch of ginger |
| two spoons of peanut butter |
| bit of milk |
| Method of preparation |
|---|
| Peel the banana, put it in a blender together with yogurt and protein supplement. Mix up. Add the remaining ingredients and blend again. Mix until the desired consistency is achieved. |
Stimulating chocolate-coffee protein shake
Coffee and chocolate are an excellent duet that will be great as a stimulation before starting physical activity, as well as an aromatic dessert after intense training. Preparation of the cocktail is banally simple, and the taste is unforgettable!
| Ingredients |
|---|
| two scoops of protein supplement with chocolate flavour |
| half a cup of instant coffee |
| half a cup of milk |
| a spoon of cocoa |
| Method of preparation |
|---|
| Place coffee, milk and protein supplement in the blender cup. Add cocoa and mix. |
Charlotte-like dizziness, or post-workout protein shake
A delicious dessert as a moment of pleasure after a hard workout? Here you go, here's the recipe for an apple pie-flavoured protein shake! If you use a plant protein supplement to prepare it, the whole proposal will become a 100% vegan drink.
| Ingredients |
|---|
| roasted apple, (alternatively a spoon of oil, a teaspoon of honey and lemon juice) |
| a scoop of vanilla protein supplement |
| a glass of almond drink |
| pinch of cinnamon |
| a handful of walnuts |
| 5 ice cubes |
| Method of preparation |
|---|
|
Use a ready-made roasted apple or prepare it yourself - peel and cut into cubes, sprinkle with lemon juice, in a pan warm up oil, add an apple and a teaspoon of honey and fry for about 8 minutes. Place the roasted apple in a blender, add protein supplement and almond drink. Blend to a smooth mass. Crush the nuts and add to the other ingredients. Also add cinnamon and ice cubes. Again mix the ingredients to obtain the desired consistency of the fluid. |
