Most beginning athletes interested in not only a complex of exercises on development of force and recipes of protein shakes that will help you to quickly gain muscle mass. In this article, the reader will find information about cocktails and their proper reception, and also know which protein is best for decent muscle growth.
To put things into proper perspective
Given the fact that the English word "protein" is translated as "protein", speech in article will go about the drinks, in which the lion's share (over 50%) must contain this component. The protein composition of the main component may log in several ways:
- in the form of vegetable protein
- in the form of animal protein
- as a sports Supplement
- in the form of dairy products.
All cocktails are different time absorption: rapid, normal and long lasting. Therefore, each cocktail reception required for certain conditions and the appropriate time. In fact, any protein shake at home you can create effortlessly, it all depends on the availability of the necessary ingredients. Welcome the presence of the blender, but if not, the problem can be solved with the help of a shredding knife.
Advantages in cocktails
For some reason many think that a cocktail should be taken directly in 40 minutes before training and at least half an hour after it. As evidence, a novice can give a detailed translation of the instructions in the packaging of imported protein. You can write anything and anywhere, most importantly to purchase products. But if we analyze the situation, it can be concluded that the use of cocktail is very handy when on a good meal in no time. Based on this conclusion, the reader immediately can decide for themselves when to drink a protein shake.
For muscle growth you need to consume at least 2 grams of protein per kilogram of its own weight. Professionals believe that in order to maintain metabolic need to consume protein one and a half times more than originally stated. That is, every day the average athlete will need to submit the body from 150 to 250 grams of a pure substance. To upload a protein three meals a day even theoretically impossible, therefore, to solve the problem are called cocktails.
Proper preparation of ingredients
To download all of the protein out of the refrigerator in the cocktail will not succeed. First, the beverage should be limited to sufficient for normal operation of the stomach (250-350 mg). Second, fast-digesting proteins should not be confused with long-digesting foods. Before you make a protein shake, you need to become familiar with the proper preparation.
- Certainly the presence of a liquid base, which may be water, milk, kefir or yogurt. The priority of low fat foods with protein.
- Base. Here we are talking about products with high protein content: the protein, eggs, cottage cheese. Many athletes who need large amounts of protein per serving, added to smoothies, chopped chicken breast, beef or fish.
- Carbohydrates. They are added to flavor the drink is a honey, jam, marmalade, sugar and other such products are useful for muscle mass.
- Vitamins. Strawberries, bananas, kiwi – any fruit with vitamins. It is recommended to replace the products from the third paragraph, creating recipes protein shakes.
Cocktail Good morning
If you plan on eating Breakfast, then immediately after sleep you can start the metabolism easy protein shake, which for a short time will supply protein to the body. Quick protein (30-40 grams of whey protein isolate), milk based (250 ml) will complete the task 100%. Literally 30 minutes later you are ready for Breakfast. Do not hope that the stomach be full, and the morning meal will be held. In fact, quite the opposite. Protein shake for muscle, passing quickly through the stomach, forced to stand out gastric juice which, not finding food, will signal the brain that it is time to eat.
Such a focus before Breakfast without protein. Enough 250 ml of warm milk add one teaspoon of honey to get a quick cocktail. Yes, the proteins in it will not so much, but this is still better than no Breakfast cocktail.
Cocktail "Winnie The Pooh"
If eating in the morning is not possible, then you can use protein-carbohydrate cocktail called "Winnie the Pooh". In fact, judging by the reviews in the media, he has many names, but the composition is almost identical.
Need a half-liter glass jar in which to pour 200 ml of milk or yogurt. After which capacity should be made to cover 50-70 grams of raw oatmeal and top off with finely chopped pieces of banana, strawberries or other fruits. The Bank needs to close the lid and put in the fridge for at least refrigerated shelf.
In the morning after waking will only have to remove the jar from the refrigerator, open the lid and you are ready to eat. Many athletes prefer to take on a job like this protein shake. Consumer reviews recommend all beginners to use this cocktail in the form of a second Breakfast at work instead of a Cup of coffee.
This drink is popular in athletes who sit on the drying than the vegetarians. The fact that it is based includes 400 ml low-fat yogurt, and the protein is used soy protein isolate (40 grams), which is considered the high protein in the sports nutrition market (92-95%). In addition, the drink is completely devoid of fats and carbohydrates.
Vegetable proteins for muscle growth can be based not only on the soy. It can be proteins of corn, pea, rice, hemp and the like. However, of all existing products for vegans that is soy is the best plant with a high content of important for human body protein. Soy protein has a low digestibility, therefore it is best to use only the first or instead of Breakfast or directly before bed. At other times he is able for a few hours just to kill the appetite.
Cocktail "Fruit mix"
A good fruit cocktail with a small amount of protein based on the carbohydrates can bring up any human being after waking up. To create approximately 250 ml orange juice, 100 ml of low-fat yogurt (or yogurt with a banana flavor), one banana and a sprinkle of cinnamon. All the ingredients you need to mix in blender, then you can begin to use.
Recipes protein shakes based on the juice anyone can come up with on their own, most importantly not to spoil the taste quality of the mixture. Often play with the ingredients leads to the fact that novice athletes see the solution only in the purchase of expensive ready-made mixtures, rather than to become better acquainted with the culinary business.
As soon not call this a cocktail and chicken, and the winged, even the salad styled. But the name is not so important, as its list of ingredients. There is something to be proud of – this is the best protein shake. At home, in the gym, at work – no matter where, most important, the tremendously huge amount of carbohydrates and protein, so they can close all the "Windows" after a workout and to replace Breakfast or lunch.
The basis is a glass of low-fat kefir or yogurt, which is filled with 200 grams of boiled chicken breast. Also in the mix you need to add protein 4-6 boiled eggs (no yolks). Further, all whipped in a blender. After that add vitamins, which in no way will ruin the taste of the cocktail, and just saturate it with iron and vitamin C. One red pepper and a couple of apples for that is enough. Again stir the cocktail blender and pour in the desired container. On average, the output will be 600-800 ml of the nutrient mixture consisting of 60 grams of protein. There is not quoted even the best protein to gain muscle mass.
Name one, but the ingredients are different. Initially it was assumed on the basis of 400 ml of fat-free yogurt to make the mixture with casein protein in an amount of 50 mg. the resulting cocktail is eaten right before sleeping, contrary to the views of all nutritionists the world about the dangers of eating at night.
For many athletes casein proteins for muscle growth are expensive, so the role of sports nutrition in the night cocktail cheap performs not just analog, but the source of casein protein – cottage cheese. Of course, completely fat-free. For cocktail you will need at least 200 mg of fresh cheese. Professionals in the field of sports nutrition is not recommended to use all sorts of sweeteners. Because first of all, this carbohydrates that the body overnight just do not need.
Cocktail "Sea breeze"
The most affordable and inexpensive solution is shrimp meat, because the protein content it has very little competitors. But then everything depends on Finance of cook. Very tasty cocktail, if you add meat salmon or trout. Not do a fish dish without the green. Parsley, celery, Basil, is taken in small proportions, will make the cocktail not only nutritious but also very healthy.
Cocktail "Invented himself"
And why not? In the media a lot of recipes without names, which is shared by the athletes among themselves. What prevents you to create your own masterpiece instead of looking for information about how to make a protein shake improvised?
A simple example from the life of famous Cuban Sergio Oliva, who was a vegetarian. Constant work on building a future Mr. Olympia did not allow the financial plan to spend money on expensive sports nutrition, and lack of free time nullified a full meal. A signature cocktail from Sergio Oliva: a bottle of skim milk as a basis fueled with a mixture of a dozen raw eggs, half of which was without the yolks. As a result, the body receives 60 grams of pure protein per serving.
Professionals on cocktails with ice
Recipes protein shakes initially involved the use of sports nutrition in them, but over the years of the formation of bodybuilding, many athletes came to the conclusion that the acceptance of ready mix needed only in those cases when an ordinary meal is impossible. For example, in the gym, after a workout, or at work. In the future, protein shakes are generally replaced with foods with high protein content, which in its effectiveness is much better than imported products.
Many beginners are seeking for a short period of time to achieve good results, do stupid things. For example, after reading the manufacturer's recommendations, substitute the food intake of protein. To do so is strictly prohibited. The fact is that in addition to proteins, carbohydrates and amino acids, this composition does not contain human body micronutrients: fiber, minerals, vitamins, fats and water.
Types of protein for muscle gain
For a set of muscle mass it is recommended that two types of proteins: fast and slow. In the morning and after a workout you need to make quick protein. Here it is important that it consisted of a protein with high digestibility: protein isolate or whey protein concentrate, which is suitable and egg white. But before bed you need to use protein with low digestibility. Night dish of the athlete is considered to be casein protein which is digested by the body about six hours, providing building protein muscle.
And if the reader wondering which manufacturer offers the best protein to gain muscle mass, the professionals recommend to contact the top sellers sports nutrition. The top positions are occupied by the brands Dymatize Nutrition, Optimum Nutrition, AllMax, Dymatize, SAN and. Yes, the prices for the products of these manufacturers is very high, but these representatives of the sports nutrition market give 100% quality guarantee, through which you can make a comparison of the proteins by purchasing counterpart from the budget niche.
Homemade protein shakes recipes which are presented in this article are only a small part of the knowledge of the athlete. First and foremost, the main attention should be paid not to create a protein shake, but the calories that enter the body. If their arrival will greatly prevail over the consumption, we should first take care of the diet and then think about the intake of protein.
After purchasing cans of protein you need to try to eat in one day. Additional protein is necessary to use only in cases where the intake of normal food is impossible, or as a result of several meals the body did not get the necessary amount of protein for muscle growth.