Today, a pressing problem is associated not only with excess weight and weight loss, but also with weight gain. Gaining muscle mass is just as difficult as losing weight. It is not enough to focus on eliminating harmful high-calorie foods that fill the body with toxins, waste and fat deposits. In this case, cocktails for weight gain, which consist of protein, berries, and fruits, would be appropriate. They fill the body with the necessary vitamins, and protein helps to gain muscle mass.
What are cocktails made from?
A weight gain cocktail can be made using ready-made mixtures that are simply diluted in milk or water. But you can also take fresh foods with plenty of vitamins and protein, which are whipped using a blender. The most common cocktail products are:
- Cottage cheese.
- Eggs.
- Milk.
- Strawberry.
- Banana.
- Cocoa powder.
- Raspberries.
- Peach.
- Kiwi.
The ingredients can be chosen at your personal discretion, the main thing is that the composition contains milk, cottage cheese or eggs, since in this case they are a source of protein.
Fruits and berries must be fresh and free of dents and other damage. Also, before preparing drinks, you should thoroughly rinse fruits and berries, rid them of dust, seeds and outer skin, if necessary.
To prepare delicious protein and carbohydrate cocktails, you must follow standard proportions without going beyond them. You also need to count the calorie content of the drink and include it in your daily diet.
Reflections on the topic
If desired, every athlete can achieve good results without protein. Let's figure out what sports nutrition gives us. First of all, it is animal protein, which can be obtained from ordinary products - milk, meat, eggs, cottage cheese, cheese, and so on. Therefore, in order to gain muscle mass, it is necessary to give the muscles building material and provide it with everything necessary.
But a number of difficulties arise here. For high-quality growth and development, an athlete must clearly calculate the amount of proteins entering the body. It is quite difficult to do this in the case of ordinary food - in addition to protein, it also contains other elements (fats and carbohydrates). In the case of sports nutrition, it is much easier to make calculations, plan a diet and, as a result, achieve results. But if you have time and the goal is not to quickly gain weight, then you can do without sports supplements.
Which is better: ready-made or homemade products?
It is difficult to answer the question of which products should be preferred. It all depends on the person’s financial capabilities, as well as the availability of free time. The finished product is slightly more expensive than the ingredients for a homemade cocktail.
At home, you can create a delicious cocktail to suit your personal taste using your favorite ingredients. Also, home cooking allows you to calculate the exact calorie content and BJU of the product. The budget version of homemade cocktails is chosen by beginner athletes who need additional muscle stimulation for their growth.
Ready-made protein mixtures are limited in taste variety, but the ratio of BJU, as well as the composition present, is precisely prescribed in them. It will take up to 2 minutes to prepare a drink from this mixture, which is very convenient.
How to take sports supplements correctly?
Beginning athletes often wonder how to drink protein shakes for weight gain so that they give the desired results. It is best to take them 15 minutes after training to close the protein-carbohydrate window. It is also recommended to drink such vitamin cocktails in the morning, when the body needs protein and carbohydrate foods, but it is best to do this after breakfast.
You can create two protein shakes per day to gain muscle and weight, dividing 300 ml portions. On training days, the drink should be drunk before activity and immediately after it ends. On rest days, protein is drunk in the morning and evening. In the evening, it is recommended to drink a cocktail with less berries and fruits, adding more protein products. This will eliminate extra calories that prevent you from getting a sculpted figure.
Recipes for home cooking
You can prepare a cocktail for quick and high-quality weight gain at home, the main thing is to know simple recipes and focus on them. High-calorie protein shakes not only allow you to quickly gain high-quality body weight, but also saturate you with useful vitamins and minerals and quickly satisfy your hunger. 1-2 drinks a day are enough to feel the first changes after a few months. It is also worth noting that protein drinks promote the rapid breakdown of fat deposits, improving muscle definition.
Milkshake for weight gain
Milkshake is one of the most nutritious and healthy drinks for weight gain. It is characterized by pleasant taste, requires a minimum amount of ingredients, and does not take much time to prepare.
You will need the following ingredients:
- Milk - a glass.
- Cottage cheese – 150 g.
- Strawberries – 150 g.
All ingredients are whipped in a blender until airy, and if desired, a sweetener is added, which is honey or sugar. The drink can be drunk before and after training, restoring lost reserves. The main thing is to regularly drink protein milkshakes, which will definitely lead to the desired goal.
Banana smoothie for weight gain
Banana smoothie has a pleasant sweet taste and does not require the use of additional sweeteners. Such cocktails for weight gain are suitable for both girls and men who work out in the gym and want to improve their physical performance.
To prepare you will need:
- Banana – 1 pc.
- Jam – 2 tsp.
- Milk – 250 ml.
- Cottage cheese – 150 g.
The ingredients are mixed according to the standard rule, whipped for several minutes to obtain a homogeneous air mass. Due to the large amount of carbohydrates, it is recommended to drink the drink in the first half of the day.
Protein cocktail
A protein shake for weight gain, which is easy to prepare at home, completely replaces store-bought protein. This drink option would be appropriate if the athlete has an individual intolerance to protein powder. It is much more convenient to mix cottage cheese with other ingredients in a blender, and get exactly the same effect in the process.
Ingredients for cooking:
- Cottage cheese 150 g.
- Milk – 250 ml.
- Cocoa powder – 1-2 spoons.
All components are placed in a blender and mixed until smooth. The result is a high-calorie, nutritious and rich drink that promotes weight gain. It is advisable to drink a protein drink after training and before bed; it will allow the muscles to maintain their condition without being destroyed during rest and at the time of sleep.
Curd
Another important ingredient for a person who wants to gain a couple of kilograms is cottage cheese. It contains the so-called “long-lasting protein” casein. You can connect the components this way:
- cottage cheese – 100 g;
- a glass of kefir;
- honey – 1 tbsp;
- oatmeal - a few spoons.
- ripe banana;
Or with the addition of sour cream:
- cottage cheese – 200 g;
- egg powder – 60 g;
- honey – 50 g;
- 1 tbsp. l. sour cream.
Another simple option that combines the above ingredients. The serving is designed for two times (650 ml). Use 350 ml liquid base, one banana, 4 boiled egg whites, 100 g cottage cheese, 2 tbsp. l. honey and 50 g of nuts.
When and how to drink protein shakes?
In order for weight gain cocktails to give women and men the desired results, you need to know about the important rules of use and follow them every time you prepare and use the drink. Let's look at the main ones:
- You need to count calories. Many people make the main mistake in drinking cocktails - taking them in unlimited quantities. It is important to learn how to count calories correctly, only in this case the drink will contribute to the gain of muscle, not fat, body mass. There is no need to count the calorie content each time; it is enough to calculate it once according to the appropriate proportions and volume of the drink, and stick to it. A volume of 300 ml contains up to 600 kcal.
- Time of receipt. You should take the drink 1 hour before going to the gym, and 10-15 minutes after finishing your workout. Before training, the drink will saturate the body with the necessary components, adding strength and energy for activity. At the end of the lesson, protein with berries will allow you to quickly recover and avoid long-term soreness. What to do on days when there are no workouts? Here, athletes recommend taking the cocktail in the morning and evening, maintaining optimal muscle condition.
- Composition of the product. When buying cocktails in stores, you need to pay attention to their composition indicated on the packaging. It should not contain artificial colors, additives, preservatives or sugar. It is much more convenient to prepare the drink at home, focusing on your personal weight. For 1 kg of weight you will need up to 0.25 g of protein.
- Taking into account body characteristics and age. There are three body types: endomorph, ectomorph, mesomorph. It is best for the first type to focus on carbohydrates, but for the second type it is best to take mainly protein shakes. It is also worth taking into account the age characteristics of a person. Adults need to consume more carbohydrate foods to be active than younger athletes.
These are the basic rules and recommendations on how to properly take protein shakes to gain weight. If it is not possible to prepare the drink at home, or you simply don’t have time for it, you can easily purchase ready-made options in sports nutrition stores and dilute the cocktail in milk or water according to the prescribed instructions. The first changes in muscle structure will be observed after just a few months of use.
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Protein
In addition to natural products, to enhance the effect, you can add protein powder to the drink, which is sold in sports nutrition stores.
The simplest recipe using protein powder:
- milk – 1.5 liters.
- cottage cheese – 100 g.
- protein – 50 g.
- egg – 1 pc.
- any fruit syrup to taste
More original:
- protein – 40 g
- strawberries – 4 pcs.
- blueberries – 15 berries
- nuts - 2-3 pcs.
- skim milk – 450 ml
- half a glass of ice cubes.
For a variety of tastes, it is not necessary to strictly follow the recipe. The components are replaceable, the main thing is to maintain the proportions of the liquid base, proteins and carbohydrates. You can use different types of dairy as a base; the protein ingredient will be nut butter or a raw egg.
Sources of carbohydrates, in turn, are oatmeal, sugar, candied fruits. If desired, you can add chocolate, cocoa, nuts, cinnamon. Ice, fresh fruit and yogurt will give the drink a new and interesting taste. If you add water it will become more liquid.
