Protein shake and gainer at home

Among beginning athletes, the phrase “protein shake” is equated to “mountain of muscles.” Many people are passionate about choosing the right protein to gain muscle mass. Along with demand, supply has also increased - there are now several dozen protein supplements on the market.

Is it worth getting carried away with homemade and store-bought cocktails, what benefit or harm are they? Opinions among both athletes and doctors were divided. But before you start the protein miracle course, it is worth studying the basic information about the product.

Protein shake ingredients

The main value of a protein shake is protein. It is an organic molecule essential to the human body. It helps build blood vessels, bones, skin, hair, nails and muscles.

If a person eats properly, he receives the entire necessary complex of nutrients or KBZHU. The abbreviation stands for “calories, proteins, fats, carbohydrates.” All athletes or those losing weight closely monitor this indicator.

In addition to protein, a protein shake contains fats, carbohydrates, minerals and vitamins. We can call it a conditionally “complex” drink that replenishes the need for the necessary substances. Signature cocktails may contain flavorings, fat burners and other chemicals.

Protein enters the body with food, so athletes diligently consume meat, eggs, dairy products, and cereals. Marketers are capitalizing on people's desire to quickly gain muscle mass by offering ready-made protein shakes.

Learning to properly close the protein-carbohydrate window after training

To achieve the desired effect from training, you need to constantly progress and recover well.
And for this, athletes need to provide their body with the right carbohydrates at a certain time. The period after a highly effective training process is considered to be the carbohydrate window; it is during this time that all substances are absorbed and processed at high speed. It is for this reason that the question of filling out this window is most often asked by people who want to build muscle or lose weight quickly.

Is protein shake powder healthy?

The main problem with this supplement is that it is not tested as a medical drug. And it can negatively affect health, even if done efficiently. Since 2010, US scientist Wayne Campbell decided to test several samples of purchased protein. In 2020, a similar study was conducted by a group from Brazil. The results are mixed:

• in some samples the amount of protein is less than stated on the package;
• traces of mercury, lead, and arsenic were found (which is unacceptable for food products);
• anabolic steroids and steroids were found in other samples;
• the cholesterol or sodium content is several times higher than stated.

It is still unclear how protein shakes affect the body in the long term. Also, manufacturers do not warn that their supplements may be harmful. In pursuit of a healthy lifestyle or muscle building, a person will not first go to the doctor to get tested.

A resonant case is connected with this. Australian bodybuilder Meaghan Hefford died in 2020. She prepared diligently for the competition, introducing more protein into her diet (including in the form of protein shakes).

The cause of death was a urea cycle disorder. This is a genetic disease (and not rare - 1 case in 8500), in which the body cannot break down protein. The case drew public attention to the uncontrolled consumption of protein and supplements in the sports environment.

There are also bona fide manufacturers on the market whose products correspond to what is stated on the packaging. This protein powder is no worse than natural protein and only simplifies the athlete’s nutrition. But you should only trust trusted brands. Be prepared to pay a significant amount of money for a jar of high-quality protein.

Video recipe

The recipe is simple. The cocktail is prepared according to the following scheme: liquid part, carbohydrate part, flavorings. The thickness of the cocktail can be changed depending on preference, but the optimal taste is obtained with a ratio of 1.5:1. The liquid can be any: water, juice, skim milk or kefir. The following are ideal carbohydrate supplements: bananas, chopped dried fruits, sweet fruits, berries, oatmeal. Flavoring additives can be: vanilla, cinnamon, cocoa or grated chocolate (about 2 teaspoons per glass), honey or natural fruit syrup (1 tablespoon per glass), chopped nuts. The ingredients need to be mixed in a blender, poured into glasses and consumed immediately.

Protein shakes vs excess protein in the body

The daily norm for a person is his weight multiplied by 0.8. If you weigh 55 kg, you will only need 44 g of protein per day. That's about two eggs for breakfast and some chicken for lunch. Amid the craze for healthy eating and exercise, doctors note that people consume more protein than they need.

This happens due to improper use of protein shakes. As a rule, they already contain some part of the daily value. A person gets more from food. Therefore, if you drink a protein shake for weight loss, muscle growth or other reasons, you definitely need to adjust your diet.

What is dangerous about exceeding the norm:

• indigestion;
• skin rashes;
• mood swings;
• weight gain;
• problems with the kidneys and liver, which cannot process the excess;
• hormonal disbalance.

It is important not only to comply with the protein norm, but also to correctly formulate the diet. Protein products are combined with fiber, which helps remove breakdown products from the body.

Recommended dosage regimens

To get results in 2-2.5 months, it is recommended to take one serving of gainer per day, 30 minutes after finishing the workout. To achieve relief and increase muscle volume in a shorter time, you can drink a protein-carbohydrate supplement before and after strength training. Or take an additional dose on an empty stomach or before bedtime.

Advice: do not exceed the dosage of the mixture and take more than 3 servings per day. Positive results may not be achieved, and harm to health is possible. Better eat right!

Gainers and proteins are created to help athletes achieve better strength results, improve body aesthetics, and muscle definition. By properly consuming sports nutrition products, you can compensate for the lack of protein and nutrients in your diet. Protein-carbohydrate supplements maintain energy balance in the body, which allows you to give your best during the training period and make your body ideal.

About

How are healthy lifestyles and protein related?

Brightly colored jars of protein shakes are an eye-catcher in supermarkets. They are taken by supporters of proper nutrition, as well as people who love dairy products. Vegetarians often buy protein: this is a great way for them to get protein. In some cases, you can enjoy it without harm to your health if you do not play sports:

• as an alternative to a snack on the road if you are short on time. Products from a supermarket are more trustworthy than roadside cafes. The cocktail will keep you full for 3-4 hours, it’s easy to prepare, and it tastes good.
• instead of unhealthy sweets. Although the food contains sweeteners, flavors, and thickeners, it is considered more healthy. Some people drink a cocktail instead of candy, chocolate bars, or ice cream.
• with intolerance to products with natural protein. The cocktail helps replenish the required level. You need to carefully read the ingredients so as not to purchase a jar with an allergen.

This product is not recommended for children and adolescents. If you have negative symptoms, you should stop eating.

Time for breakfast

These delicious, nutritious, high-protein shakes are perfect for breakfast when you need a quick meal or want something sweet first thing in the morning. The oatmeal in many of them provides healthy, complex carbohydrates and adds great texture to the shake.

→ In recipes, one cup is 240 grams.

Vanilla - coffee cocktail.

Replace your regular morning coffee with this healthier, protein-carbohydrate version.

Ingredients for one serving

• ½ cup coffee flavored ice cream (low fat)

Preparation

This smoothie can be made using plant-based protein and adding Greek yogurt. Suitable for vegetarians.

Ingredients for one serving

• 1 scoop protein
• 1 cup fresh soy milk
• 1 tbsp. spoon of crushed almonds
• 1 teaspoon sugar-free maple syrup
• 3 drops vanilla extract
• 1 handful of ice
• 1 tbsp. l. low-fat Greek yogurt (optional)

Preparation

Mix all ingredients and blend in a blender.

Cocktail quick start.

Fill your breakfast with vitamin C and the vibrant aroma of fresh oranges.

Ingredients for one serving

• Juice from 3 fresh oranges (not canned or bottled)
• 1 scoop protein

Preparation

Mix and beat in a blender.

A quick and very healthy cocktail, and you don’t need to cook the oatmeal!)

Ingredients for one serving

• 2 scoops vanilla flavored protein
• ½ teaspoon cinnamon
• ⅛ cup maple syrup
• 1½ cups skim milk
• 1 tbsp. l. crushed almonds
• 1 cup raw oatmeal

Preparation

Mix all ingredients and blend in a blender.

A healthy and tasty chocolate shake with mint flavor is perfect to start your day.

Ingredients for one serving

• 1 cup sugar-free ice cream
• 1 cup oat flour
• ½ glass of water
• ½ tsp. peppermint extract

Preparation

Mix all ingredients and blend in a blender.

Mineral energy cocktail.

Include liquid nutritional minerals and flaxseed in your protein shake.

Ingredients for one serving

• 1½ cups water
• 1 serving of liquid minerals
• 1 packet gelatin powder
• 1 tbsp. l. linseed oil
• 1 scoop protein
• Sweetener to taste (optional)

Preparation

Mix all ingredients and blend in a blender.

Quick breakfast cocktail.

Ingredients for one serving

• 250 ml skim milk
• 1 scoop protein
• 2 tsp flaxseed oil
• 1 banana
• 1 quick breakfast pack
• 1 handful of ice

Preparation

Mix all ingredients and blend in a blender.

Ingredients for one serving

• 2 scoops vanilla flavored protein
• 1 tablespoon instant vanilla pudding (no sugar)
• ¼ tsp. cinnamon
• ¼ tsp. vanilla extract
• ½ tsp. butter extract
• 250 ml water (or skim milk)
• 1 handful of ice

Preparation

Mix all ingredients and blend in a blender.

Almond explosion cocktail.

Ingredients for one serving

• 2 spoons vanilla protein
• 1 ½ cups skim milk
• ½ cup dry oatmeal
• ½ cup raisins
• 12 crushed almonds
• 1 tbsp. l. peanut butter

Preparation

Mix all ingredients and blend in a blender.

Banana almond smoothie.

Ingredients for one serving

• 1 medium banana
• ½ glass of milk
• 10 almonds
• 1 scoop protein (unflavored)
• 1 handful of ice

Mix all ingredients and blend in a blender.

Banana smoothie with bran and oatmeal.

Bran and oatmeal provide your body with complex carbohydrates to keep you energized to start your day.

Ingredients for one serving

• 2 scoops protein
• 1 banana
• ½ cup cooked oatmeal
• ¾ cup bran
• 2 cups water
• Sweetener to taste

Preparation

Mix all ingredients and blend in a blender.

Protein shake for gaining muscle mass and losing weight: rules of administration

Before you start consuming increased amounts of protein (in any form), you should consult your doctor. You may not even suspect that you have contraindications. The fact that the body copes with the daily norm for the average person does not mean that it will process more.

During the examination, pay special attention to the gastrointestinal tract, kidneys and liver. If you know of cases of protein intolerance in your relatives, it is worth checking this too. You can take more protein than normal only with regular, intense workouts.

How does a protein shake work for weight loss?

Protein increases the body's energy consumption. With low carbs and more protein, you can burn many more calories. This is definitely very beneficial for weight loss. Also, food with a higher content of the component helps you stay full longer, and therefore eat less.

Taken together, a high-protein diet provides positive dynamics for weight loss. This property is explained by the thermogenicity of the protein. The effect lasts about 2-3 hours after eating. During this period, energy is produced as much as 100% more.

Considering that the shake is a drink, it can be taken before and during training. This will not burden your stomach and will provide you with the necessary fats, carbohydrates, and vitamins. It is recommended to use a protein shake like this:

• with 5 meals a day, replace 2 meals: breakfast and second dinner;
• the rest must be balanced: contain protein, slow carbohydrates, fats;
• drink cocktails slowly;
• Physical activity is required - walking, running, swimming.

Protein shake for gaining muscle mass: mechanism of action

The effectiveness of protein during training is related to the concept of nitrogen balance. If it is positive, then the body will build new muscle tissue. If negative, then destroy. A score of zero does not promote any change.

A lot of nitrogen is produced when protein is broken down. Interesting fact: studies have shown that the body successfully adapts to any conditions. The high- and low-protein diet groups retained nitrogen equally well during moderate exercise.

Although a low-protein diet cannot be called positive for gaining muscle mass, it is not at all necessary to increase the norm to sky-high levels. It is enough to calculate your norm and increase it a little. The supply of the substance works like a fuel tank: it increases the body's endurance, allowing you to work longer and more intensely.

Therefore, it is recommended to consume protein shakes for gaining muscle mass 30 minutes before. before training and half an hour after. The body successfully uses fats, carbohydrates (they will simply burn in the carbohydrate window) and begins to break down protein, which is beneficial for muscles.

Overconsumption of protein leads to imbalance. If protein is not digested, it turns into fat - exactly the opposite effect than expected. A long-term intensive course of protein leads to:

1. Increased blood pressure.
2. Skin reactions (rash, dryness).
3. Mood swings and aggression during withdrawal.
4. Apathy.

Replacing all meals with a protein shake or introducing only such foods into the diet is strictly prohibited! Variants of eastern execution are known, where a person was fed boiled meat without salt. In a cramped cage, he died in agony a month later.

It would seem, what is the connection between ancient torture and the passion for protein shakes? Two to three servings of the drink contain almost the daily requirement of protein. Add there the amino acids that a person gets from food. Against the background of low physical activity and a limited diet (if it does not contain carbohydrates or fiber), the result is a modern version of torture.

The internal organs cannot cope with the excess. The concentration of urea in the blood increases. It is clear that this happens more slowly. First warning symptoms:

• constant feeling of thirst, dryness;
• rash;
• acetone odor from the mouth;
• heaviness in the stomach;
• problems with stool;
• lethargy, apathy;
• increase in blood pressure.

Resistance to large amounts of protein is also genetically determined. People whose ancestors ate less meat and more vegetables suffer more. Northern peoples can limit themselves to protein foods longer.

In the modern world, with the availability of all products, there is no need to artificially deplete the diet (even for healthy lifestyle purposes). The recommended norm for an adult who does not train is weight multiplied by a factor of 0.8. With intense training, the norm can increase to 2-3 g per 1 kg.

Scientific evidence [edit | edit code ]

The results of scientific studies on the effect of protein-carbohydrate cocktails on the physical parameters of athletes and athletes confirm my observations collected over many years. Here are some examples.

• In one scientific experiment, fourteen men and women of normal weight followed a specific diet that included varying amounts of protein (in grams): a protein-free diet, 15.8, 21.5, 33.6 and 49.9, combined with 58 g of carbohydrates. . Blood tests were taken from the participants between meals. The diet that included protein provided the highest levels of insulin compared to the protein-free diet. This study indicates that the protein has an “insulin-boosting” effect.
• In another experiment, nine experienced male strength athletes were given water (as a comparison), a carbohydrate supplement, a protein supplement, or a protein-carbohydrate shake. They took these supplements immediately after completing the workout and two hours later. Immediately after the session and for the next eight hours, specialists took blood samples to determine the levels of various hormones in the blood, including insulin, testosterone and growth hormone. The most significant finding was that the protein-carbohydrate shake produced the greatest increase in insulin and GH levels. Protein works closely with carbohydrates to provide a hormonal climate that is most conducive to muscle growth.
• If you start strength training later in life, protein intake after exercise is especially important. Danish researchers asked a group of men (over 74 years of age) to drink a protein drink containing 10 grams of protein, 7 grams of carbohydrates and 3 grams of fat either immediately or two hours after each exercise session. The study lasted for 12 weeks. By the end of the experiment, the best muscle mass was achieved when participants took liquid protein immediately after the end of the workout. The idea is that the sooner you replenish your protein stores, the better results you will show.

More energy[edit | edit code ]

If you take a protein-carbohydrate shake after exercise, you will probably notice another significant point - increased energy levels. This combination of nutrients not only stimulates hormonal activity, but also begins to replenish muscle glycogen stores, thereby providing additional muscle energy. The harder you work, the more energy your muscles receive.

When protein is present in the supplement, the process of glycogen production goes faster than if you only consumed carbohydrates.

Some interesting studies only confirm this idea. In one experiment, nine men rode an exercise bike for two full hours over three separate sessions to deplete muscle glycogen stores. Immediately after each bout and two hours later, the men drank a pure carbohydrate supplement, a pure protein supplement, or a protein-carbohydrate shake.

After studying muscle tissue biopsies from athletes, experts noticed that the rate of accumulation of muscle glycogen was significantly higher when participants drank a protein-carbohydrate shake.

Why did this process go so quickly? It is well known that ingesting carbohydrates after prolonged endurance exercise promotes the accumulation of muscle glycogen. When you consume protein along with carbohydrates, your insulin levels spike. In a biochemical sense, insulin acts as a gas pedal. It activates the mechanism of glycogen formation, working in two directions. Firstly, it accelerates the movement of glucose and amino acids to cells and, secondly, it activates a special enzyme necessary for the synthesis of glycogen.

In another scientific study, a group of athletes performed a fairly intense set of exercises to burn up glycogen stores. After this, part of the group took a protein-carbohydrate cocktail, while others took a 6% glucose-electrolyte solution. Then both groups resumed their activities. Having greater endurance potential, the group taking the carbohydrate-protein supplement worked 66% longer than the second group.

In a similar experiment, eight trained endurance cyclists performed two two-hour bouts designed to deplete glycogen stores. At the end of the work and two hours later, they took either a carbohydrate-protein supplement or a pure carbohydrate supplement. the protein-carbohydrate shake included 53 g of carbohydrates and 14 g of protein, while the carbohydrate formula consisted of 20 g of carbohydrates.

After an intense strength session, taking a carbohydrate-protein liquid supplement will replenish muscle glycogen stores and help you build lean muscle mass faster.

The effect of taking a protein-carbohydrate cocktail was absolutely remarkable: glucose levels increased by 17%, and insulin by 92%. Moreover, the athletes who took it had 128% higher muscle glycogen stores than when they took the pure carbohydrate supplement.

Conclusion [edit | edit code ]

Scientific research shows that for strength athletes who work hard and intensely, the optimal combination of protein and carbohydrates after exercise is one part protein and three parts carbohydrates, or approximately 45-50 grams of carbohydrates and 15 grams of protein. The question often arises: in what form should you take a carbohydrate-protein supplement after exercise - liquid or solid? Let's look at the available scientific evidence. Researchers from Ithaca College, New York, analyzed how a regular diet, a carbohydrate-protein drink, a carbohydrate drink, and a placebo affected insulin, testosterone, and cortisol levels after completing resistance training. The main finding of the study was that drinking a carbohydrate-protein drink produced the greatest effect, but mainly in terms of increasing insulin levels. As noted earlier, insulin is important for accelerating glycogen production, so it seems that the best post-workout food is a supplement in liquid form.

Protein shake recipes from available ingredients

To make a protein shake at home, you will need a blender or shaker. All components are mixed until smooth. This drink cannot be stored for more than 10 hours, heated or frozen.

Remember that the calorie content of the cocktail is very high: on average 500 calories. The daily requirement for an adult is 2400/2800 (women/men). Those. one serving of drink replaces 1 meal.

A protein shake at home consists of:

1. Bases. This is fat milk from 1 to 3.2%, cottage cheese, eggs (whites).
2. Carbohydrates and fats. Fruits, sweeteners; nuts, vegetable oil.

Let's look at simple protein shake recipes to understand the proportions.

• No. 1. 350 ml milk, 1 protein, 1 banana, 100 g cottage cheese, a tablespoon of honey.

• No. 2. 250 ml of milk, 200 ml of yogurt, 1 banana, 2 tablespoons of honey, 40 g of oatmeal porridge, a scoop of ice cream (about 40-50 g). In this cocktail, per 100 g there are: 500 cal, 40 g protein, 8 g fat and 50 g carbohydrates.

• No. 3. 500 ml of milk, 2 bananas, 200 g of cottage cheese, nuts (to taste): walnuts, almonds, peanuts and 2 tablespoons of honey.

• No. 4. Protein-carbohydrate cocktail: 300 g of cottage cheese, about 200 ml of yogurt, 100 ml of water, a tablespoon of cocoa powder, 1 banana, honey or jam to taste.

• No. 5. Saturated drink: 200 ml of water, 20 g of milk powder, a tablespoon of sour cream, 2 tablespoons of cottage cheese, lemon juice. Calories are added with flax seeds (a teaspoon), olive oil, and the whites of 1 or 2 eggs.

It is recommended to drink no more than 300 ml at a time. You can make a protein shake from homemade milk and (or) yogurt, but consider the fat content of the product. If one component is fattier, the other needs to be low-fat.

The protein base plays the main role in the composition. Jam, honey, and nuts act as sweeteners and a source of vitamins and fat. If you don't like sweets, replace them with fruit puree or fresh fruit pulp.

How to drink a cocktail

First, you need to decide what exactly you want to achieve. If it is important for you to lose a couple of extra pounds as soon as possible, arrange fasting days and a minimum of calories, drink several cocktails during the day and avoid acute feelings of hunger.

If your weight loss program is designed for a longer period, then drink a cocktail for breakfast and dinner, but lunch should consist mainly of protein (meat or steamed fish); a salad of fresh vegetables is also allowed. Finally, if you just want to maintain a healthy, balanced diet, drink the shake 30 minutes before meals and in between as a healthy snack.

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Here is a list of recipes for protein-carbohydrate cocktails and low-fat smoothies. Adding healthy and delicious ingredients to your protein powder will boost the energy value of each shake.

Review of protein powders - how to choose a reliable ready-made mixture

Making a protein shake at home can always be difficult. Therefore, many people choose mixtures that are diluted with water. Some useful tips:

1. Don't be fooled by pretty packaging and advertising. Ask your trainer if you should use these products.
2. A low price is a reason to be wary.
3. Study the company's reputation, pay attention to the packaging. Translation into your language is required, or even better - certificates available at the point of sale. Nameless banks are not a good idea.
4. If possible, find an official dealer or representatives if you choose a foreign brand.

The most popular manufacturers today: Optimum Nutrition, MuscleTech, BSN, Syntrax, Gaspari Nutrition, Weider. These companies test products in laboratories and have not been found to manipulate the composition.

The protein in such cocktails comes in the form of whey protein isolate, concentrate, casein protein, and in the form of a complex mixture (slowly and quickly digested proteins). Cost and efficiency depend on this.

Whey Protein

The so-called “fast protein”. It is almost instantly absorbed in the body and is indicated for use daily (in individual doses). Whey protein stimulates anabolism and promotes rapid recovery after exercise.

Complex Supplements

Consist of two types of protein. Recommended for ectomorph athletes who have difficulty gaining muscle mass. People who are prone to excess weight should avoid complex protein.

Casein proteins

The most long-digesting proteins, they perfectly feed the growing mass. Recommended for athletes who want phenomenal muscles. It is consumed at night, when metabolic processes accelerate, sometimes even in the middle of the night, to prevent muscle burning.

To start gaining muscle or losing weight, you should stick to the simplest protein shakes. In any case, you must take into account the recommendations of doctors and trainers. It will help you choose the optimal exercise regimen and plan your meals.

Also, the amount and type of protein consumed depends on the training phase and exercise regimen. During muscle building and cutting, different types of protein are needed. The need for protein shakes is different for athletes and bodybuilders: what is good for muscle growth is bad for a runner.

If you are not trying to get rid of excess weight, do not go to the gym and do not have problems with nutrition (getting your protein intake), do not consume protein shakes at the same level as athletes.

The benefits of carbohydrate shakes

Carbohydrate cocktails made from natural ingredients contain many useful components: easily digestible carbohydrates, vitamins, minerals, antioxidants. For example, bananas and cocoa are rich in magnesium, which means that such a cocktail will bring tangible benefits to the nervous system and have a positive effect on brain function. Dried fruits and nuts contain a lot of potassium, which your heart needs. Kefir and milk are a source of calcium, and fresh berries, especially blueberries, are a storehouse of antioxidants and vitamins. Carbohydrate cocktails are useful for people of all ages, including children.

When deciding to prepare a carbohydrate shake at home, it is worth remembering that the drink will bring maximum benefits if consumed immediately after preparation. It is not advisable to store the finished cocktail.