Why do you need protein shakes? How to make a protein shake at home. How to make your own protein shake

If you've ever been involved in strength training, then you probably understand the feelings of those who head home after training and feel a complete lack of strength. Or maybe you yourself felt weak while playing sports and did not understand what was causing it? Or maybe not only during classes? The thing is that a person needs a certain amount of nutrients every day: fats and carbohydrates. It is necessary that all health parameters be normal, by the way, read here about whether it is possible and. It is very important. You need to make sure that you get all of them at normal levels - yes, watch your diet. But anyone who is concerned about their weight and seeks to work on it (adding or losing it) should pay special attention to how much protein their body receives per day. To get enough of these elements, using a protein shake at home will help you. Let's look at what a protein shake is and how to make it at home.

Some may have been surprised to hear that you can easily make a protein shake at home yourself. Why? Because most people associate the word “protein” with inorganic chemistry, which professional strength athletes take. However, for such people, the surprise was that “protein” in translation from English means “protein”. Therefore, do not be alarmed: by making a protein shake at home, you are showing that you have control over the level of protein in your body, and that’s all. Before we talk about how to make a protein shake, let’s mention who will benefit most from this very protein shake .

Who needs a protein shake?

If, for one reason or another, you decide to limit your intake of fats and carbohydrates, then you need to make up for it with proteins so that the body has strength. A protein shake, the recipe for which will be given below, will help with this. In general, the level of protein consumption depends on how much stress and stress we are exposed to.

Strength athletes, such as powerlifters, bodybuilders, weightlifters, and those who engage in heavy physical labor, need protein the most. During exercise, the muscles of our body are damaged, but within 1-2 days they are restored, becoming larger and stronger. But where does the body get building materials? Protein is a muscle builder. In fact, muscles are made of it. Therefore, strength athletes are advised to make a protein shake so that the body has something to build up damaged muscle fibers. So, as we see, protein is needed both by those who passionately want to lose weight and by those who build muscle. Now let's talk about how you can make a protein shake at home.

How to make a protein shake at home?

Before you start mixing the ingredients, calculate how much protein you need. How to determine this? Depending on your goal and load, count from 1 to 2.5 grams per kilogram of weight. That is, if a person weighs 100 kg and does strength sports, then he needs to make a protein shake so that it contains 250 grams of protein. Drink all this not at once, of course, but throughout the day. I think this is clear.

Now for the protein shake recipe: there isn't one! It's really just a matter of knowing what ingredients to use and mixing with whatever suits your taste. Personally, I bought protein powder, mixed it with milk and a raw egg. Then I added some flavoring and it was done! You can also use other products containing protein: cottage cheese, soy milk, and so on. By mixing them, we get a wonderful protein shake that is suitable for a variety of purposes!

Recipe 1

Ingredients for 2 servings:

• cottage cheese (1 pack or 180 g)
• milk (600 ml)
• bananas (2 or 3)
• nuts (50 g)
• honey (2-3 tbsp or to taste)

Bring to a smooth consistency with a blender. Don't forget that a protein shake is a complete meal, so drink it between meals.

Recipe 2

Ingredients:

• milk or kefir (250 ml)
• banana (half)
• oatmeal (2-3 spoons)
• cinnamon.

You can also add natural yogurt and ice cream.

Grind with a blender and drink in the morning. Also experiment with adding other products: cottage cheese, strawberries and other berries, kiwi, cocoa, natural yogurt, coconut flakes, vanilla and even coffee.

Recipe 3

Ingredients:

• kefir (500 ml)
• cottage cheese (250 or 300 g)
• cocoa powder without additives (5 tsp)
• water (100 ml)
• sweetener.

Dilute cocoa and sweetener with water and bring to a boil. Cook for a minute, stirring constantly, then cool. Add the chocolate mixture to the mixed mixture of cottage cheese and kefir and beat until smooth. Drink after cooling.

Recipe 4

Ingredients:

• milk (250 ml)
• egg (1 pc.)
• sugar (1 tsp)

You can beat it in a blender with a whisk attachment. As always, replace sugar with honey and milk with kefir if desired. If you want to make your protein shake more filling and healthy, add chopped walnuts.

Recipe 5

Ingredients:

• cottage cheese (200 g)
• juice (100 ml)
• kefir (100 ml)
• persimmon (you can also use banana)

Combine, turn into a cocktail and enjoy.

Protein is a protein that helps you lose weight and build muscle mass. It is sold dry in any specialized sports nutrition store. However, many athletes, both beginners and professionals, prefer to prepare their own protein shakes.

There are several of the most popular similar drinks that you can make yourself. In this article, you will learn how to make a protein shake at home.

The Benefit of Homemade Protein Shake

A protein shake made at home has a number of advantages over its store-bought counterpart:

• It contains no chemical impurities. Therefore, it is a 100% natural product.
• Its taste can be changed at your discretion. To do this, you need to add or exclude a certain product from the composition. However, its effectiveness will not be affected.
• It has a reasonable price compared to the store product.
• Good for the body. If you properly consume a protein shake, which is made at home, you can gain muscle mass and also achieve a weight loss effect.

Top 10 Homemade Protein Shake Recipes

There are many recipes on how to make a protein shake without leaving home. Experts in the field of sports nutrition have identified the 10 best recipes, which will be given below.

To prepare this drink, you will need:

• small peaches – 4 pcs.;
• vanilla high protein mixture - 1 tablespoon;
• milk with zero mass fraction of fat - 1 glass;
• instant oatmeal - 1 cup.

It is very easy to prepare this drink at home. You need to peel the peaches and cut them into slices. If you can’t find fresh fruit, you can replace it with canned fruit in the amount of half a jar. Heat the milk without bringing it to a boil. Mix all products in a blender to obtain a homogeneous mixture. To gain muscle mass, this shake should be consumed before and after training. If the goal is weight loss, then they are also recommended to replace the evening meal. The calorie content of the drink is 306 kcal.

To make a cocktail according to this recipe, take:

• banana – 1 pc.;
• milk with zero mass fraction of fat – 200 ml;
• coconut oil – 1 tablespoon.

A protein shake according to this recipe should be prepared as follows. Heat the milk, but do not boil. After this, mix all the products in a blender to get a thick drink. The calorie content of this cocktail is 461 kcal. Therefore, it is not recommended to use it for weight loss. However, it promotes muscle growth, so it can be consumed before and after training.

To prepare this drink according to this recipe at home, you need to use the following products:

• chopped almonds – 0.5 cups;
• whey protein with chocolate flavor - 1 serving;
• chocolate – 0.5 bars;
• milk without fat – 200 ml.

It is recommended to prepare such a protein shake this way. Grate the chocolate on a coarse grater and heat the milk slightly. Next, beat all the products in a blender until the mass becomes homogeneous. The calorie content of the finished product is 457 kcal. Therefore, it should be used before and after workout for muscle growth. It is not recommended to use the cocktail for weight loss, because... it promotes weight gain.

4. Vanilla cocktail.

You can make this protein shake at home using the following products:

• casein protein with vanilla flavor – 1 serving;
• whey protein with vanilla flavor - 1 serving;
• natural yogurt without preservatives and dyes -150 ml;
• milk with no fat content – ​​100 ml.

It is very easy to prepare such a drink at home using this recipe. To do this, you need to heat the milk without bringing it to a boil, and then mix it with other ingredients. After this, all the products need to be placed in a blender and turn on the device for a few minutes until the mass becomes homogeneous. The drink can be used for muscle growth and weight loss. In the second case, it is necessary to replace dinner with it, and also drink it after training. If you need it to gain muscle mass, then you need to consume the cocktail before and after training.

To prepare this drink at home, you will need the following products:

• instant cocoa powder – 3 tablespoons;
• whey protein with chocolate flavor - 1 serving;
• milk with no fat content - 2 cups;
• cottage cheese with zero mass fraction of fat - 1/2 cup.

Here's how to prepare this protein shake with your own hands: Heat the milk, but do not boil. After that, pour it into a blender and add the remaining ingredients there. Turn on the device for a few seconds until the entire mass becomes homogeneous. This cocktail is low-calorie. It contains only 275 kcal, therefore, the drink does not contribute to weight gain. Therefore, you can drink it for weight loss. It can also be used for muscle growth. To achieve muscle gain, you need to drink it before and after training.

6. Protein shake.

You can prepare such a cocktail according to this recipe using the following products:

• chicken egg whites – 10 pcs.;
• water – 3/4 of the proteins;
• salt, pepper - to taste.

Warm the water slightly. After that, mix it with the whites, add salt and pepper and put the mixture on gas. Cook it over low heat, stirring continuously until the whites begin to coagulate. After this, filter the drink. This cocktail does not promote weight gain, so you can use it for weight loss. You can also drink it for muscle growth. If you are looking to gain muscle mass, you should drink the drink before and after training.

In this case, you will need the following products:

• ice cream – 1/2 cup;
• milk with zero mass fraction of fat - 2 cups;
• milk powder – 1/2 cup;
• chicken protein – 1 pc.

This is how you can make this cocktail at home. Heat the milk and pour into a blender. Add the remaining ingredients to it and beat them thoroughly. Due to its high calorie content, this drink contributes to weight gain, so it is not suitable for weight loss. But you can drink it for muscle growth. To gain muscle mass, it is recommended to use it before and after training.

To prepare this drink, take:

• brewer's yeast – 2 teaspoons;
• juice of any citrus fruit - 200 ml;
• protein powder – 2-3 scoops;
• chicken eggs – 2 pcs.

Place all products in a blender and beat them thoroughly. This drink is an excellent option for both weight loss and muscle growth.

You will need the following products:

• orange juice – 2 glasses;
• powdered milk – 2 tablespoons;
• chicken eggs – 2 pcs.;
• honey – 1 tablespoon;
• gelatin – 1 tablespoon;
• banana – 1 pc.

Process all products in a blender until a homogeneous mass is formed. The resulting drink should be consumed to gain muscle mass and lose weight.

To prepare it, take:

• cottage cheese – 100 grams;
• sour cream – 150 grams;
• honey – 2 teaspoons;
• chopped chocolate - 3 teaspoons.

Combine all products and place in a blender. Turn it on for a few minutes to thoroughly mix the mixture. The drink should be consumed before and after training to gain muscle mass. You should not drink it to lose weight due to its high calorie content.

Homemade protein drinks are an excellent alternative to store-bought alternatives. With their help you can quickly achieve the desired figure.

People who pay great attention to a healthy lifestyle often wonder whether a protein shake is good or bad? Protein drinks are used in sports nutrition. At the same time, it is worth studying contraindications and indications for use before preparing such mixtures.

What are the benefits and harms of protein shakes?

Protein - what is it?

In order to talk about the negative impact and harm of protein shakes on the human body, it is necessary to understand what protein is. Protein is a high-molecular substance of organic origin, consisting of amino acids that are connected via peptide bonds. Proteins are the main material for the production of new cellular structures throughout the body.

In sports nutrition, protein is usually presented in the form of a powdered mixture, somewhat reminiscent of baby food. It is used to quickly replenish protein deficiency in the body associated with increased physical activity or for preventive purposes to correct an unstable diet.

Compound

What types of cocktails are there?

The main component of high-protein mixtures is artificially synthesized high-quality protein of animal or plant origin. To better digest proteins and improve their nutritional qualities, manufacturers can add fructose and sucrose. The filler is often powdered milk or vegetable dry soy concentrate.

To increase the beneficial properties, the manufacturer can artificially enrich the product with vitamin complexes, fats, and mineral supplements. The most common are vitamins A, B, C and PP.

The composition may contain potassium and sodium salts. To give better taste, food flavorings and colorings are used.

What are the mixtures made from?

All protein on the market is protein that is artificially synthesized in the laboratory. Their main difference lies in the feedstock from which it is isolated. Based on the composition of the raw material, it can be whey, casein, soy or egg.

Types of proteins and their properties

Among the variety of modern protein shakes, several main subgroups can be distinguished:

All mixtures are selected individually depending on the purpose of use, as well as personal intolerance to individual components.

Why does the body need protein?

Protein is a key “building material” for our body. One of its main functions is muscle synthesis. There are about one hundred thousand types of proteins in the body. They are necessary for tissue regeneration and constant maintenance of internal chemical processes.

What foods do you find protein in?

About 20% of our body is made up of protein. Only our body contains more water. Thanks to protein, the body is able to perform structural and biochemical reactions necessary for the functioning of the cardiovascular system, muscle contractions, and strengthening the immune system.

Athletes use properly organized protein nutrition not only to build muscles. The so-called protein diet, in which the total calorie content of foods is reduced and protein consumption is strictly regulated, is very popular among athletes during “cutting”. Nutritionists have also not ignored this style of eating and believe that it is well suited for girls who are watching their figure.

The importance of proteins in our diet is simply invaluable. They are vital for normal growth and development, for example, for children, as well as for women during pregnancy. A lack of essential amino acids can have a detrimental effect on the health of a growing child or still developing fetus.

Harm of protein mixtures

Despite the fact that the components contained in sports supplements are mainly of natural origin and are completely physiological in relation to the human body, they still have their side effects. The main danger is protein and sweeteners - fructose and lactose.

Extremely high content of high-protein foods is harmful to the human body. Its excess is a serious burden on the liver and kidneys - they have to wear out, eliminating its excess. High concentrations of it in the diet can lead to diarrhea, constipation and flatulence. And these are just the most harmless symptoms.

Abuse of this product over a long period of time leads to weight gain. Individual intolerance to it is also possible. Sometimes a rash appears on the skin, and the formation of acne is evidence of a disruption of the endocrine system. Along with other negative factors such as:

• sedentary lifestyle,
• abuse of fatty foods,
• may contribute to fatty liver and the development of cirrhosis.

The effect of high-protein mixtures on men

Due to their specific hobbies, representatives of the stronger sex consume sports nutrition more often than women. In this regard, many rumors arise that the use of mixtures causes impotence and contributes to baldness. We want to reassure you right away - the correct use of sports mixtures does not pose any danger for men. Do not confuse high-protein cocktails with steroid drugs.

The effect of cocktails on men

On the contrary, when consuming high-protein foods, men experience an increase in testosterone levels, which leads to increased sexual desire. Regarding baldness, here is one scientific fact. Our hair is mainly composed of protein. Before they fall out and renew themselves, they grow for two to three years and during the growth stage protein plays a primary role. Therefore, its deficiency can cause the rarest hair.

The only exception for the male population is the consumption of soy formulas. Experts do not recommend it for frequent use. Soy-based products contain phytoestrogens. The action of these substances is very similar to the action of female sex hormones, and this can contribute to the feminization of the male sex.

The effect of protein mixtures on women

How does protein affect women?

Unlike men, women most often use sports nutrition when losing weight. Our body spends more energy breaking down protein than processing fats and carbohydrates. Therefore, high-protein cocktails have become an indispensable product, especially for girls promoting a protein diet. This product helps to dull the feeling of hunger and helps you adhere to an accurate calorie intake.

Consuming high-protein foods helps renew red blood cells, or red blood cells, in the blood. Protein is the main material on which the entire process of hematopoiesis is built. This is especially true for women during their menstrual cycle.

Contraindications

To the question: Can protein shakes have a harmful effect on the human body? The answer is obvious - yes. Like many other products, they have their own consumption culture and their own contraindications. Is it possible to minimize negative consequences? The answer is also positive.

How to take protein

To do this, you need to follow a small set of generally accepted rules. First of all, you should control your protein intake. Under normal conditions, a person needs 1 g of protein per 1 kg of weight. Depending on what goals you are pursuing, and with increasing physical activity, this norm can be increased to 5 g.

Persons with diseases of the gastrointestinal tract, liver and kidneys should consult a doctor before consuming sports nutrition. The same recommendation also applies to people suffering from lactose intolerance, diabetes and pancreatitis.

High-protein cocktails do not cause any specific harmful effects on the human body. As with many aspects of life, it is important to find the optimal balance and the right approach in sports nutrition. Likewise, when using mixtures, if you find the optimal rate, you can say that they do more good than harm.

Video about the benefits and harms of protein

Protein shakes can have positive and negative effects on the human body. To fully understand the role they play in our lives, watch the video.

I am glad to welcome everyone, dear ladies and gentlemen! How to make protein shakes at home?

For some reason, lately, we have begun to pay little attention to nutrition issues, either this summer is taking its toll - after all, it’s hot outside and you don’t really want to eat, or Mars came to Venus for Snickers and it’s an unfavorable time for writing “nutritional” articles. In general, today we will correct these errors.

After reading the note you will find out 18 simple drink recipes that will help diversify your mass-gaining diet. Please take your seats at the tables and wait for the waiter!

Protein shakes at home. Laying the foundations

As you know, I am not a supporter of plagiarism and do not like it when a lot of the same type of information on some topic begins to appear on the Internet. Therefore, in this article I decided to collect the most unusual recipes for preparing natural protein shakes at home and present them to your strict but fair judgment. In addition to the drinks themselves, you will learn information about their “nutritional composition”, calorie content, etc., i.e. you will leave with a full knowledge base on this topic and can become a real “cocktail man” or “woman”.

Note:
All further narration on the topic of protein shakes at home will be divided into subchapters

What do we know about protein shakes?

This is a special type of drink, the basis of which is protein components. It is designed to “nourish” the muscles for better recovery and subsequent growth after heavy weight training. During such training, micro-tears of fibers occur; they need a building element (preferably in liquid form), to “patch up” these microcracks. Protein shakes are most often made and sold in specialized fitness centers, adding various “chemical” powder-type components. However, in terms of usefulness and taste, no “chemoza” can compare with natural products and cocktails based on them.

I am not a particular supporter of various powders and I think that for a beginner (experience 1-1,5 of the year) Don’t bother yourself with various jars, lids and cones. This is a waste of time studying which is better, and it also wastes quite a lot of money. Therefore, here we will consider only “naturals” and their recipes.

What is the difference between liquid protein (cocktail) and “solid” protein? Of course, in the speed of absorption. If after training you don’t have a personal chef sitting in your locker room rattling around jars of regular protein food (chicken breast, fish, meat) This means you need to prepare it all yourself. Those. come home, take a shower, warm it up, spread it out and only then put it in your mouth. All this takes an incredibly long time, and you may simply not have time to close your application in time. And then no matter how much you knock, no one will specially open it for you again.

Note:

In America, most gyms have specially equipped nutrition areas where an athlete can sit down and prepare his rations after a workout. And all this is two steps away from the iron.

In addition, because tell us that we need to eat food every 3 hours, and you just can’t afford to bring a couple of cases of food to work. This is where they come to our aid - money from parents liquid version of proteins in the form of drinks. You can already take them with you, and they take up much less volume - just one shaker (special functional “shaker”).

The main task of any athlete is to maintain a constant, stable high level of protein content (). This is a necessary and sufficient condition. To protein shakes (recipes for which we will provide below) absorbed everything 100% , you must follow a number of the following instructions:

• The temperature of the drink should be around 37 degrees. It is with it that the stomach works in an accelerated mode, i.e. as efficiently as possible;
• the serving size should not exceed 250-300 gr. The larger one simply may not be absorbed by the body;
• digestibility of ingredients. There is no need to throw everything that is protein in the refrigerator into a cocktail, making a mess out of it. You may need to replace the milk if it causes indigestion, i.e. there are problems with the absorption of milk sugar.

Any drink consists of a base, i.e. the base, in protein drinks the base is the protein. In general, the components of a protein shake at home are selected so that there is a larger amount of protein ( 20-25 g), some carbohydrates and vitamins (about 5-10 gr). Approximately enough liquid to obtain the desired consistency of sour cream.

So, let's go over the main components:

• liquid base - water, milk, kefir, fermented baked milk, Varenets, yogurt, juice. Order volume 200-250 ml;
• proteins - milk powder, chicken (boiled) / quail eggs (including raw), cottage cheese (0-3% fat content)– just up to 100-150 gr;
• carbohydrates – honey, brown sugar, jam, jam/jelly – total 15 gr;
• fats (optional) – flaxseed/olive oil – 1 Art. l;
• vitamins – banana, fruits, berries (including ice cream).

Note:

When forming cocktails, you must keep in mind that 1 tsp = 5-8 gr, 1 Art. l. = 16-18 gr. This will help you more accurately measure the required components.

So, we have laid some theoretical foundation, now we move on to practice, i.e. to the recipes themselves.

Protein shakes at home: recipes and rules of administration

I would like to say right away that on the Internet (from site to site) The same homemade recipes are circulating, they are quite simple and, most importantly, effective. I suggest that you, along with some of the “domestic” ones, also treat yourself to overseas exclusives.

Actually, the recipes are in front of you...

Cocktail No. 1. "Classics of the genre"

Composition: volume – 650 ml (split into 2 times), proteins – 45 gr. “Mix” all products thoroughly and periodically change the proportions, playing with taste.

Cocktail No. 2. “T-72”

Composition: volume – 280 ml, proteins – 25 gr. Everything is simple and reliable, like in a tank T-72 :).

Cocktail No. 3. "Fruit mix"

Compound: 8 gr. protein, 33 gr. carbohydrates, 2 gr. fiber, 2 gr. fats, 171 calorie.

Cocktail No. 4. "Silage"

Cocktail No. 5. "Nutritious"

Cocktail No. 6. “Solyanka”

Cocktail No. 7. “Spoon of sour cream”

Cocktail No. 8. “Walnut”

Cocktail No. 9. “Umka”

Cocktail No. 10. “Tupinambre”

In addition to simple homemade cocktails, you can use “star” recipes from the “celestials” of bodybuilding and more.

Cocktail No. 11. “Schwartz and the Niger”

Cocktail No. 12. “Ice of Zangas”

Cocktail No. 13. “The Joy of Women”

Cocktail No. 14. "Reeves"

Cocktail No. 15. “VaDik”

Cocktail No. 16. “From overseas”

Cocktail No. 17. "Water"

Cocktail No. 18. “Champion”

Note:

The ingredients of any cocktail must be placed in a blender and crushed.

Actually, this is all about the recipes for making protein shakes at home. Now a few words about when to consume all this deliciousness.

Protein shakes at home: rules for taking them

Of course, “liquid” food has its own intake schedule.

So, the best time to drink cocktails is before 40 minutes before and after 30 minutes after training, i.e. during the opening of the protein-carbohydrate window. Remember – don’t even think about skipping your post-workout “meat”; it is at this time that proteins have the greatest anabolic effect. Morning is also an important period. After awakening, the glycogen depot in the liver is depleted, and the body is in a borderline stage. Those. either protein and carbohydrates will not be supplied and the muscles will begin to burn, or a dense “protein” breakfast will follow, and the body will restore its reserves plus continue construction processes. In the morning, in addition to the fact that the body needs to replenish glycogen reserves, the concentration of catabolic hormones in the blood also increases, which lead to the “corrosion” of muscles.

Night watch, protein intake is also important, because it allows you to prepare your muscles for sleep. Therefore, in order to prevent the burning of hard-earned muscles, hit the long-lasting protein - casein (in particular, cottage cheese). It will serve as a night energizer for your muscles.

Well, the last thing, so to speak, for dessert.

The main problem with frequent consumption of protein shakes is that they become boring and no longer provide the original taste pleasure. So, so that your drinks always delight you with new, unusual tastes, remember the following ways to “dilute” them:

• adding fruits/berries

You can use almost any fruit you have on hand at this time of year. In the summer, be sure to use berries - a natural source and storehouse of vitamins; raspberries, currants, and strawberries are perfect.

• adding more water/milk

If you find that you no longer like the drink, make it more liquid, i.e. add more water/milk. You can also add a small amount of natural sweeteners.

• smoothie

You can easily turn your protein shake into a fresh smoothie. Add ice cubes, fresh fruit and mix everything in a blender.

• adding chocolate powder

You can diversify the taste of the drink by adding chocolate chips, cocoa or cinnamon.

• adding yogurt

If you like it thicker and sweeter, then yogurt is what you need. It will give the cocktail a unique taste and depth.

By following these simple tips, you will begin to build big, defined muscles - not only the right way, but also delicious!

Afterword

Well, our next nutritious article has come to an end. Today we learned how to make protein shakes at home. As you can see, it’s nothing complicated, the main thing is to have the right ingredients and delicious recipes on hand, and this will ensure you for years to come.

That’s all for now, let’s finish reading the last lines and boldly head into the kitchen to create new tastes!

PS. If you have your own signature cocktail recipes, then don’t be greedy and show them to the world in the comments below :)

Protein cocktail is a carefully selected set of useful components, among which the main role is played by an extract of natural water-soluble proteins obtained from whey, egg white or soybeans.

The product has low calorie content: Once in the body, protein is easily absorbed without increasing the fat layer. Protein shakes have been clinically proven to speed up metabolism, which means they help quickly remove unwanted deposits. In combination with physical activity, the drink promotes the formation of relief due to the active participation of protein in muscle contraction.

Protein shake for weight loss and muscle gain

What are the benefits of protein shakes? Let's look at the two main functions of the product: gaining muscle mass and losing weight.

1. Gaining muscle mass. Protein shakes are recommended to be taken before and after physical activity. A glass drunk before training helps the body stock up on the full amount of protein necessary for growing muscle mass and reducing body fat. Drinking a protein drink afterwards is a great way to rejuvenate and get enough nutrients and energy for the day.
2. Weight loss. With a balanced diet, it is recommended to replace no more than 2 full meals with a protein shake. It is also an excellent replacement for high-calorie and fat-rich foods: the feeling of fullness from the drink lasts for a long time due to the long-term absorption of proteins by the body, so you will not want to eat for a long time. A sufficient amount of protein in the diet is the key to sustainable weight control results.

Protein shake in 2 minutes: simple and fast

You can prepare this drink yourself or purchase a ready-made product. The Herbalife Formula 1 protein shake will help you get complete protein without increasing calories.

This product contains:

• 17 grams of protein per serving, including valuable soy protein.
• A complex of 23 essential vitamins and minerals.
• Antioxidant vitamins A, D, C, E - up to 50% of the recommended daily amount in each serving.
• Fiber to optimize the digestion process and cleanse the body of toxins.

The Formula 1 protein shake is a low-calorie product that forms the basis of the Herbalife weight loss program.

The drink is easy and quick to prepare and comes in 8 flavors: cappuccino, melon, vanilla, chocolate chip cookie, strawberry, passion fruit, pina colada and creme brulee. As a balanced and light dinner, it is recommended to consume the Herbalife Evening Cocktail.

Just a couple of minutes of preparation, and your glass contains a delicious and healthy breakfast, a complete snack, a hearty lunch or a healthy dinner. You can add fruits, vegetables, berries, muesli or oatmeal flakes to your cocktail to taste.

Homemade protein shake recipe

We have prepared a recipe for a delicious, light and fresh cocktail with the addition of Formula 1 from Herbalife. We hope you enjoy it!

Cocktail with cucumber, celery and dill

• 2 tbsp. l. protein shake “Formula 1”*,
• 250 ml water,
• 45 g fresh cucumber,
• 45 g celery,
• 5 g dill,
• 5 ml lemon juice.

Chop the ingredients, add water, juice and dry mixture for Formula 1 cocktail and move in a blender for 1-2 minutes.

For 112 kcal there are:

• proteins – 11 g,
• carbohydrates – 14 g,
• fat – 1 g,
• fiber – 5.5 g.

*When using Formula 1 Protein Shake, follow the directions for use on the label.

Benefits of Protein Shakes

Protein shakes will help people with a high workload quickly and permanently satisfy hunger, have a tasty snack without disturbing the function of the gastrointestinal tract and without leaving your workplace, because the cocktail can be prepared in advance, the product is perfectly stored at room temperature in a thermos for 3 hours. Protein consumption will be useful not only for weight loss, because it is known that proteins from amino acids are also responsible for the functions of the digestive system, the delivery of nutrients and microelements to the body tissues, strengthening the immune system and restoring hormonal levels.

Herbalife healthy lifestyle consultants will help you adjust your diet and select Herbalife products for free, taking into account your individual characteristics and goals. To contact a consultant, fill out the form.