Getting muscles is the dream of not only athletic men, but also some girls. But often only physical exercises do not give the full required result. You also need to add special sports nutrition to physical activity.
The only problem is that this pleasure is not cheap. Moreover, girls are often afraid of such food, they doubt the composition of such mixtures - what if such food causes harm to the body. In this case, simple homemade sports cocktail recipes will come in handy. Their composition is known and is not questioned by anyone, and the effect is exactly the same as that purchased at specialized retail outlets.
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- Homemade protein shake. Homemade protein shake recipe.
- Fat burning cocktail at home: recipe No. 1.
- Gainer cocktail at home: recipe No. 1.
- Homemade energy cocktail recipe.
- Isotonic cocktail at home: recipe No. 1.
DIY protein shake
A protein shake is the first thing that comes to mind when you hear “sports nutrition.” A protein shake consists of proteins and carbohydrates, carbohydrates and proteins. Proteins build muscle mass. Carbohydrates provide energy. Both the first and second can be obtained from various products that the athlete consumes either before or after training, or you can mix them into one cocktail. It is pleasant to drink and is better absorbed.
Homemade protein shake recipe
A similar cocktail can be made from cottage cheese at home. Take 150 grams of cottage cheese (or you can replace it with eggs) and 1 glass of low-fat milk . To add sweetness and taste, you can take cocoa, nuts or fruits - at your discretion - 50 grams, and mix it all in a blender.
Voila! We got a protein shake that was thick and delicious. It should be taken half an hour after training. It will stimulate your body to quickly restore muscle fibers worn out by training.
Cocoa drink
Cocoa supports blood circulation and overall cardiovascular health. It has certain nutrients called flavonoids, including epicatechin, which benefit the cardiovascular system in several ways, including by maintaining optimal blood flow as well as desired blood pressure and cholesterol levels.
Optimal blood flow to muscles during and after workouts can lead to maximum performance and recovery. The perfect combination of protein and carbohydrates to speed up muscle recovery can be found in a chocolate milk drink.
Ingredients:
- Water – 250 ml.
- Sugar – 5 tbsp.
- Unsweetened cocoa powder - 1 cup.
- Salt – 1 tsp.
- Vanilla extract – 1 tsp.
In a medium saucepan, bring water and sugar to a boil, whisking until sugar dissolves. Add cocoa and salt and mix with a whisk. Allow the mixture to boil, whisking constantly. Remove from heat and let cool. Add vanilla. Pour into an airtight container and refrigerate.
Recipe No. 2
- homemade syrup - 1 tbsp.
- Skim milk – 300 ml.
Combine the ingredients in a glass and stir.
Recipe No. 3
Take carbohydrates with your coffee after an intense workout, and your muscles will absorb the glucose they need for faster recovery.
Ingredients:
- Chilled coffee – 250 ml.
- Cocoa powder – 2 tsp.
- Sugar – 3 teaspoons.
- Ice.
- Skim milk – 1/3 cup.
Cooking process:
Pour coffee and milk into a glass. Mix cocoa powder and sugar, then carefully add to coffee mixture, stir and add ice.
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DIY fat burning cocktails
Simultaneously with building muscle mass, the athlete must start another process in his body - burning excess fat. So that fat mass turns into muscle mass. Fat-burning cocktails will help us with this. And it is also quite possible to prepare them at home from the products available on hand.
Fat burning cocktail at home: recipe No. 1
The first recipe is for 2 liters of water. Ingredients of this cocktail:
- cucumber - 1 piece,
- lemon - 1 piece,
- ginger - 1 teaspoon,
- mint leaves - 12 pieces.
Grind everything. Leave the mixture to infuse at a temperature of 5°C for 12 hours. The resulting drink should be drunk the day before, half a glass at a time - 15 minutes before each meal.
Fat burning cocktail at home: recipe No. 2
The main component in this recipe is low-fat kefir.
- Take 1 glass of kefir ,
- literally add a pinch of crushed red pepper ,
- half a teaspoon of cinnamon
- and half a teaspoon of ginger .
Drink 30 minutes before meals.
Little secret
Also, in order to lose weight, gain muscle mass and generally get into human shape, you need to eat:
- grapefruit,
- apples,
- nuts,
- green tea (no sugar!),
- clean, still water in large quantities.
And don’t forget - these cocktails (as well as store-bought sports cocktails) only help if you follow the correct diet. All unhealthy foods, such as fatty and fried foods, should be excluded from your diet. It's better to steam it altogether.
Recipes for muscle mass
RECIPES FOR GAINING MUSCLE MASS AND INCREASING STRENGTH
To effectively grow muscle mass and strength, good nutrition is as important as training. For example, the minimum protein intake that ensures good recovery after intense exercise is 1.5 grams per kilogram of body weight per day. During heavy training, if you want to see visible gains in muscle mass, it is advisable to eat 2 grams of protein per kilogram of body per day or a little more. Also, do not forget that for the body to function, for strength training and for building muscles, you need a huge amount of energy in the form of carbohydrates. If you don't have enough energy, your body won't be able to effectively recover and build muscle, and you won't have the strength to train with heavy weights. That is why proper and reasonable nutrition is very important for good achievements in any sport. Variety is important in food, even if it’s the same products, but prepared slightly differently. Here we will collect recipes and ideas for dishes that are prepared quickly and easily, so that you can eat healthy and varied.
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PROTEIN-CARBOHYDRATE CHEESE PICKS FROM COOK WITH BANANA: Simple and tasty cheese pancakes, convenient to take with you, great for tea) They are perfect for breakfast or for refreshment between meals. Compound:
- Low-fat cottage cheese – 200 g
- Egg – 1 pc.
- Banana – 1 piece
- Flour – 1 tablespoon
Preparation: 1. Mix cottage cheese, egg, banana and flour until a homogeneous dough is formed. The banana needs to be taken ripe so that it can be thoroughly mashed and mixed with the cottage cheese. 2. Make small cakes from this dough and fry in vegetable oil on both sides until golden brown.
Note An excellent protein-carbohydrate breakfast that is easy to prepare. Cottage cheese and eggs provide valuable proteins, banana and flour provide carbohydrates. In classical cuisine, sugar is added to cheesecakes... but this is not our method)) Sugar in its pure form is not needed even when gaining weight. This recipe uses banana for flavor, which becomes even sweeter when fried.
OMELET FROM EGG WHITES - AN IDEAL PROTEIN DISH Universal protein food for weight loss and muscle growth Why an omelet made from egg whites is good for everyone: If you are losing weight, you can eat tasty and nutritious food without excess fats and carbohydrates. You get only proteins that are good for muscles, skin, hair, nails and for the whole body. If you engage in strength sports, you will receive a portion of valuable proteins that are easily digested. A serving of omelet is an excellent serving of protein for building muscle mass and strength.
OPTION OF AN OMELET FOR WEIGHT LOSS Egg whites are very nutritious, and they do not contain fats or carbohydrates at all. This is an excellent dish for getting rid of excess fat reserves. You can eat a protein omelet on its own or with a vegetable salad and it will be a complete, wholesome and healthy meal. Yolks are not used because all the fat is contained in the yolk; about a third of each yolk is pure fat. Ingredients: Standard serving – 3-4 egg whites plus one tablespoon of water or low-fat milk Large serving – 5-6 egg whites plus two tablespoons of water or low-fat milk Preparation: Collect all the whites in a separate bowl, add the required amount of liquid, add a little salt and mix well with a fork or spoon. Grease a frying pan with vegetable oil (preferably olive oil) and heat well. Pour the whipped mixture into the heated frying pan and immediately begin stirring vigorously with a wooden spoon. The omelette takes only about a minute to cook, continue stirring, when the whites thicken, immediately remove to a plate. Do not add too much liquid to the whites, otherwise the omelet will be runny and will take a long time to fry.
OPTION OF AN OMELET FOR GAINING MUSCLE MASS Egg whites are a very valuable type of protein that is perfectly digestible and nourishes muscles very well. In fact, egg and milk whites are the best proteins for muscle recovery and growth. Use an egg white omelet as a meal supplement to provide your muscles with valuable proteins. Basically, egg whites are used for omelettes, because the yolk contains excess fat. But besides fat, the yolk also contains protein and many vitamins, so several yolks will be beneficial. Ingredients: Standard serving (you get about 16 grams of white) 1 whole egg with yolk plus 3 egg whites, add two tablespoons of water or low-fat milk. Medium serving (you get about 22 grams of white) 1 whole egg with yolk plus 5 egg whites, add three tablespoons of water or low-fat milk. Large serving (for heavyweight athletes - about 32 grams of protein) 2 whole eggs with yolks plus 6 egg whites, add four tablespoons of water or low-fat milk. Preparation: Collect the required amount of eggs and whites in a deep bowl, add a certain amount of liquid, add a little salt and mix well with a spoon or fork. Grease a frying pan with vegetable oil (preferably olive oil) and heat well. Pour the whipped mixture onto the heated frying pan and immediately begin stirring vigorously with a wooden spoon. The omelette takes only 1-2 minutes to prepare, stir constantly; when the whites thicken, immediately remove to a plate. Do not add too much liquid, otherwise the omelette will be runny and will take a long time to fry.
ADDITIONAL OPTIONS FOR EVERYONE - OMELET WITH ADDITIONS Protein omelet with shrimp Heat a frying pan and grease with vegetable oil, throw 10-20 peeled shrimp on it and fry them for a couple of minutes. Pour your portion of the egg white omelette over the shrimp and stir-fry for a couple more minutes. It turns out to be an excellent tasty and satisfying dish with an increased amount of protein.
Protein omelet with chicken breast Take boneless and fat-free chicken breast and cut into small pieces. Heat a frying pan, grease with vegetable oil and add the sliced breast. Fry the chicken pieces until cooked for about 10 minutes, then pour your portion of the egg white omelet on top and cook for another 1-2 minutes, stirring. Chicken breasts also provide a lot of extra protein without the fat, plus great flavor and filling. You can use turkey instead of chicken breasts.
Protein omelet with tomatoes and herbs Heat a frying pan and grease with oil, cut the tomato into small pieces and throw into the frying pan. Fry the tomato for a few minutes, then add chopped herbs (dill, parsley, onion if desired), mix with the tomatoes and pour your portion of the protein omelet on top. Fry for a few more minutes until done. Don't forget to add a little salt to taste. Tomatoes and herbs give this dish an excellent taste, you will eat it with pleasure!
Omelette with olives Take pitted olives and cut them into halves or slices. Prepare your portion of the omelette, add chopped olives and stir. Pour this mixture into the pan and cook for 1-2 minutes.
DIY gainer
In sports nutrition, there are a great many options for special cocktails or even dishes, all of them are needed in order to increase the effect of physical training.
Proteins and carbohydrates mixed into one are called gainer. Gainer replaces 1 meal.
Gainer cocktail at home: recipe No. 1
- 100 grams of buckwheat ,
- 100 grams of low-fat cottage cheese ,
- 2 glasses of low-fat milk ,
- nuts , fruits .
Boil the buckwheat, and then mix everything together and grind it into one mass.
Gainer cocktail at home: recipe No. 2
- 3 glasses of low-fat milk ,
- 2 banana,
- 2 tablespoons of nuts ,
- 200 grams of low-fat cottage cheese ,
- 2 tablespoons jam ,
- fruits.
Mix everything into one mass.
Isotonic from rehydron
This isotonic drink will help you recover after training. We offer you a classic isotonic recipe:
- 400 ml freshly squeezed orange juice.
- 300 ml water.
- A pinch of salt.
Take a large bottle and mix all the ingredients well in it. Thanks to this drink, your strength will be restored even after the most exhausting workouts!
Sports drinks can be beneficial not only for those who take part in sports competitions, but also for those who undertake intense workouts (more than 60 minutes).
However, like other carbonated drinks, they contain sugar and can erode tooth enamel. Sports drinks are not something you should consume every day outside of exercise.
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If you decide to drink one of these drinks along with your workout, be sure to choose one that does not contain caffeine, as caffeine consumption can lead to frequent urination, which can lead to dehydration. If you're doing intense workouts, water is the best way to rehydrate.
There is no point in spending money on expensive drinks when you can prepare something healthier and more natural at home!
Read along with this article:
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- How to eat muesli correctly, recommendations for consumption
- Tips on how to lose weight in a month at home
- Rosehip decoction, how to prepare a folk remedy according to recipe
- How to eat cottage cheese after training, the benefits and harms of the product
- What is the difference between curdled milk and kefir: a detailed answer to the question
- Oatmeal kvass: benefits and cooking secrets
- How to cook lentil soup, affordable and simple recipes
- Kissel Izotova, recipe and healing properties
DIY energy cocktail
When you feel a loss of strength and are too lazy to exercise, an energy cocktail will help you get back on track. However, it is not recommended to drink it regularly - it can become addictive, because in large quantities it can affect the nervous system. But from time to time, to keep yourself in good shape, an energy cocktail is simply necessary.
Homemade energy cocktail recipe
To prepare an energy cocktail at home, you will need 3 bags of black tea and 1 gram of ascorbic acid. You need to dilute these 2 ingredients in half a liter of hot boiled water. First, the tea is infused separately for 10 minutes in a glass, then poured into cooled water, after which ascorbic acid is diluted there.
DIY isotonic cocktails
During physical activity, a person usually sweats profusely; through sweat we lose a lot of liquid and healthy salts, and to replenish them all, we need to drink isotonic cocktails - they contain all the necessary carbohydrates and microelements.
Isotonic cocktail at home: recipe No. 1
Based on 3 liters of boiled water, dilute in water ½ cup of sugar, 2 tablespoons of glucose powder, 1 teaspoon of soda, 10 milliliters of 4% potassium chloride and 1.5 milliliters of 25% magnesia.
Isotonic cocktail at home: recipe No. 2
Calculation: 1 liter of water. Add 2 tablespoons of honey, a pinch of salt, juice of 3 oranges to the water, separately cook the ginger root for 3 minutes, grate and add to the mixture.
Isotonic cocktail at home: recipe No. 3
Add 3 tablespoons of sugar, 150 grams of chopped cranberries and 1 teaspoon of salt to ½ liter of water.
You should take isotonic cocktails throughout the day or 1 glass 30 minutes before training.
There are still many recipes for various cocktails in sports nutrition; anyone can choose one to suit their taste and budget. Proper use of such cocktails will provide you with the ideal additional effect for sports training, help build muscle mass and get rid of extra pounds.
Stop torturing yourself!
- We will develop a personal nutrition program for you.
- With it you will achieve your ideal weight without fasting or physical activity.
- This is the only truly healthy and natural way to lose weight.
