Protein shakes for weight loss at home

In order to use protein shakes for weight loss, it is not necessary to exhaust your body with professional bodybuilding, as they are effective even with simpler workouts. The main thing is to cook them correctly and follow the recommendations for use. In general, protein helps you use more energy, which burns fat stores. You can prepare protein shakes for weight loss at home from professional sports supplements or natural ingredients.

What is a protein shake for weight loss

The basis of protein shakes is dry protein, which is a powder. It is obtained from protein-rich foods. You can buy protein for weight loss at specialty stores that sell sports nutrition. Ready-to-use concentrates differ in their composition and are:

• Whey;
• Egg;
• dairy or casein;
• Complex;
• Soy.

A protein shake is a drink made by diluting protein with juice, milk, or water. It helps build muscle tissue, perfectly saturates the body and does not contribute to the deposition of fat. Such drinks are often prepared from ordinary natural products, such as milk or kefir, with the addition of fruits, berries, vegetables, herbs and other simple ingredients. Commercial and homemade protein drinks help with weight loss, but it's important to know the ingredients and how, when, and how much to drink.

composition

The specific composition of the cocktail depends on the method of preparation - whether conventional products or professional sports supplements are used. The latter inevitably contain a water-soluble protein derived from eggs, soy or whey. Special protein drinks also contain:

• multivitamin complex and mineral supplements;
• sucrose or fructose, which increase the calorie content of the drink;
• L-carnitine, which accelerates fat consumption;
• chromium picolinate, appetite suppressant;
• Amino acids that slow down the process of assimilation of proteins after they enter the body;
• Fats and lactose when the drink is whey and vegetable proteins when it is soy.

From natural products

The composition of homemade drinks includes well-known products, most of which are used every day. The basis is kefir, milk, cream, cottage cheese or yogurt. To give special taste qualities, berries or fruits are added. The composition may contain other ingredients that are natural protein sources of animal or vegetable origin. This list includes:

• Seafood;
• green vegetables - asparagus, cucumber, broccoli, spinach;
• Nuts;
• Soy;
• Grain;
• Cocoa;
• oat or wheat grains;
• Protein.

sports nutrition

The main component of the drink for weight loss is protein, which is contained in large quantities. It accounts for up to 40 grams per glass of beverage. This amount is due to the condition that the body can absorb that much at once. Carbohydrates are only found in energy drinks. In each of their forms, vitamins and minerals are included:

• Fluorine;
• Calcium;
• Copper;
• Zinc;
• Iron;
• Vitamins A, B, C, E

What is a protein shake for?

Habitual products that a person consumes every day cannot always meet the body's need for nutrients. This is especially true for those in whose regime there are excessive loads. This is where protein drinks come to the rescue. They are specially designed to improve the contours of the figure and build muscle mass. By eating them, you speed up your metabolism, which helps you burn fat faster. At the same time, there is no muscle breakdown because they are supported by a high protein dose.

How does it work for weight loss?

The body spends a lot of time digesting proteins, resulting in a large expenditure of energy. The body gets the missing amount from its own reserves, which is why active fat burning begins. The effect of protein drinks for weight loss is as follows:

1. suppression of hunger. Due to the longer absorption of proteins, just one serving of the cocktail will fill you up for the next few hours. The result - you don't feel like tearing yourself away to eat something sweet.
2. work capacity. With a normal diet, fatigue is often felt. A large portion of protein, on the other hand, energizes, lifts the mood and increases performance.
3. distributor. Unlike diet dishes, cocktails have a wide range of flavors, which greatly facilitates the process of losing weight.
4. strengthening immunity. Dieting is always stressful for the body. This applies in particular to the amount of essential vitamins. Protein drinks saturate the body with many useful substances, which helps strengthen immunity.

Benefits for the muscles

Protein is particularly beneficial for muscles. It does not allow them to break down along with fat when losing weight. As a result, only excess weight is burned, and the muscles are not only preserved, but also gradually gain weight. This makes the body stronger. Protein is not only the building material of cells. It also performs a transport function, transports hemoglobin throughout the body, which supplies oxygen to all organs. The result is that the connective tissue recovers faster after high loads in the gym. Because of this, the muscles become robust.

Protein shake for weight loss at home

There is no need to buy special nutritional supplements for professional athletes. Protein drinks are easy to make at home. They can be based on fermented milk products or juice, better pressed. Additionally, they contain vitamin and digestive supplements. Do not use only sugar and other products with it in recipes. Otherwise, the calorie content of the finished product will increase significantly.

How many calories does it have

When losing weight, it is very important to take into account the calorie content of products and dishes. The energy value of protein shakes is low. It's about 200 kcal per serving in the form of a glass. More precisely, the calorie content is determined by the specific ingredients of the recipe. With such a low energy value, drinks contain a lot of nutrients. For example, one glass contains the same amount of protein and iron as a beef steak. For this reason, they not only help you lose weight, but also help you get healthy.

how to cook

You don't need any special cooking skills to make your own protein drink. First select a recipe. There are sweet options with fruit or savory options with vegetables. In any case, fermented milk products are taken as a basis, more often kefir, milk or cottage cheese. It's better if they're low in fat. You can use freshly squeezed juice instead, but it's important to combine it properly with other ingredients. Other ingredients are not just fruits and vegetables. It can be berries or grains. The cooking principle is simple:

• all solid ingredients are ground with a blender;
• then they are mixed;
• At the final stage, everyone is poured with kefir, yogurt or any other product as a basis.

diet

Despite the great benefits of protein drinks, taking them uncontrollably and in any quantity is not worth it. It is better to use a special system that will take into account recommendations for their use. Otherwise, the result of losing weight will be less than expected. The use of protein drinks cannot be called a specific diet. This is just a set of rules that will help you quickly achieve a slim figure. As for the main diet, it is worth adhering to:

• eat 3-4 times a day;
• reduce portions to 200-250 g;
• drink enough liquid - up to 2-2. 5 liters;
• Prepare food by boiling, stewing, baking or steaming;
• do not skip meals;
• refuse sweets, flour, fatty, fried and salty products;
• Exclude fast food, semi-finished products.

when to drink

Protein drinks for weight loss should be drunk at a specific time. The best option is 15 minutes after training. This is the period when the body opens the anabolic window characterized by more active protein uptake. It is immediately spent on muscle recovery, so there is no fat deposits. In addition to post-workout drinking, you can drink:

• in the morning instead of breakfast;
• in the break between breakfast and lunch;
• at night 2 hours before bedtime.

How to drink a protein shake

It is worth starting with 1 serving daily to check the body's response. Then the dosage can be gradually increased up to 2-3 times. You must drink in small sips to prolong the enjoyment process and just for a good assimilation of the ingredients. It is not recommended to replace drunk full meals. For effective weight loss, the diet must be balanced in terms of protein, carbohydrates and fats. Here are a few more rules of thumb:

• for an effective result, add daily physical activity in the form of morning exercises, fitness or just running.
• just before drinking, prepare a drink in the amount required for one dose;
• combine with wholemeal bread, fruit or nuts, which also saturate the body with carbohydrates.

daily dose of protein

Equally important is the calculation of the daily dose of protein that can be absorbed by the body. It is believed that the stomach digests only 40 g at a time, a high dosage can overload the work of the kidneys and liver. The best way to calculate the specific daily value is to take your own weight into account. The minimum amount of protein is 1-1. 5 g per kilogram of body weight. Half of that amount comes from natural protein.

recipes

You don't need protein powder to make natural protein drinks. All ingredients are regular products that naturally contain protein. Below are some of the most delicious and popular recipes. The first of them is "Sorted for slimming". The ingredients for this will require the following:

• fat-free cottage cheese - 200 g;
• milk - 200 g;
• cinnamon - to taste;
• Fruits - bananas, kiwi, apples or other to taste;
• cinnamon - 0. 5 tsp;
• Oatmeal - 2 tablespoons.

The cooking method is very simple:

1. Wash the fruit, peel if necessary and cut into small slices, then throw in a blender.
2. Next, add milk in the same place and add soft cottage cheese with oatmeal.
3. Mix everything with a blender, then sprinkle with cinnamon.

Another very simple cocktail recipe is prepared with the addition of berries. In general, the list of ingredients looks like this:

• Kefir 1. 5% - 200 ml;
• milk - 200 ml;
• Berries - 200 g.

The cocktail is prepared as follows:

1. Rinse the berries thoroughly, dry, then lightly puree and place in a blender.
2. Pour kefir with milk there.
3. Mix all ingredients smooth.

The following recipe is very original. The drink is called "strawberry in chocolate", but in the composition not sweets are used, but cocoa powder to give the chocolate flavor. The required ingredients are the following:

• strawberries - 4-5 berries;
• skim milk - 1 cup;
• cocoa - 1 tablespoon;
• Protein powder - optional 2 large scoops.

The principle of preparation is as follows:

1. Rinse the strawberries, dry them and then beat them into a pulp.
2. Next, add cocoa and protein powder, pour everything with milk.
3. At the last stage, beat everything with a mixer until smooth.
4. To make the drink fresher, add a few ice cubes.