Protein shake with cottage cheese and milk. The best recipes for protein shakes made from cottage cheese

Egg-based protein shakes are very effective and natural

A protein shake is a drink used by athletes to strengthen muscles. The mixture energizes and restores strength well after heavy exercise. The cocktail ingredients are suitable for consumption by people of any age.

Prepare a nutritious cocktail from cottage cheese, eggs and banana

To prepare the dish you will need: a blender and a glass. On one serving The following products are needed:

To prepare, you need to complete three steps:

Wash the egg. Break into a deep plate, mix with sugar or honey. Beat until foam forms.
Peel the banana. If desired, cut it.
Add fruit and milk to egg base. Beat until smooth. When the mixture thickens, add curd and repeat the process.

In addition to being healthy, cocktails made from milk, eggs and fruits are very beautiful

If desired, add dried fruits to the mixture - dried apricots, raisins, dates. They will increase the amount of useful microelements and vitamins. The cocktail should be drunk immediately after preparation. The drink can be stored in the refrigerator for up to two days.

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And cottage cheese is rightfully considered the best for building muscles, because it has quite a lot of protein and calcium. Most often, this cocktail is consumed by people involved in sports and regular physical activity. Constant use of the drink after training helps restore and strengthen muscle mass.

Cocktails with cottage cheese can be easily and quickly prepared, they are well accepted by the body and perfectly satisfy hunger.

The curd cocktail is healthy and high in calories - 234 kcal, including 40 g of protein, 17 g of carbohydrates, etc. 0.5 g fat. In addition to protein, the drink is rich in phosphorus, calcium, magnesium, vitamins C and contains.

Protein is the regulator of human blood sugar levels and is also responsible for appetite and hunger.

For those who constantly engage in physical activity and go to the gym, they are recommended to be consumed before and after training, as the body experiences a lot of stress. If you drink a milk-based cocktail an hour to an hour and a half before going to the gym, your body will be able to stock up on the necessary amino acids. The athlete will not feel tired, he will have enough energy for a normal and useful workout.

It is useful to drink a protein shake after sports activities. At this time, the body needs to replenish the required amount of protein.

How to cook?

The basis for preparing the cocktail is cottage cheese and milk. The drink is best supplemented with various fruits, nuts, wild berries, and herbs. Nutritionists advise adding more different herbal ingredients (dill, mint) for benefit, because then the taste becomes richer, even for those who don’t like it.

"Banana-curd"

To prepare this drink you need:

125 g. cottage cheese;
250 ml. milk;
One .

Mix cottage cheese and banana in a blender or mash with a fork, then add milk. Beat the contents using a mixer.

“Curd cocktail with cocoa”

Ingredients:

320 g. cottage cheese;
160 ml. milk;
160 ml. clean drinking water;
5 small teaspoons coco powder.

You need to use a blender to mix all the above ingredients. To make the drink healthier and much tastier, you should add two chopped walnuts and one teaspoon of coconut flakes.

"Men's protein shake"

Ingredients:

300 g. cottage cheese;
350 ml. clean drinking water;
20 g ground red pepper.

It is recommended to use a mixer or blender to mix all the necessary ingredients and drink the drink half an hour before the workout and immediately 20 minutes after it ends. This drink for muscle gain and weight loss should be drunk not only by professional athletes, but also by beginners.

"Women's protein shake"

This cocktail includes:

150 g curd mass;
150 ml. milk;
150 g currants or strawberries.

You should mix all the available ingredients in a blender or using a mixer. To lose weight, you need to use milk and cottage cheese with the lowest percentage of fat content. Considering that the main component is cottage cheese, which is irreplaceable, it is recommended to change fruits, wild berries and herbs daily. This alternation diversifies the body with various minerals, vitamins and macroelements.

It is useful to add all kinds of nuts, spices, tropical and domestic fruits.

How to drink protein shakes?

Nutritionists advise drinking a cocktail with cottage cheese before training (for vigor and muscle growth) and half an hour after (to restore energy and vitality). There are certain rules of use:

In proportion to your weight, reduce or increase the dosage of components or the volume of the drink you drink;
A cottage cheese cocktail complements the athlete’s nutrition and is not a substitute for it;
In order to lose weight, it is recommended to drink a drink with cottage cheese instead of lunch or dinner;
We must remember that protein is good in moderation, so that there are no diseases associated with its excess.

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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. This 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.

About what it is protein shake and why it is needed is probably known to everyone who regularly attends the gym, fitness training and other sports activities. Such protein-rich food, and this is considered food, is useful for those who want gain muscle mass quickly, and for those who just want to get rid of underweight.

Such food will be very useful for people who are losing weight, and even for women after thirty years. Protein shake for weight gain– an indispensable product if you want to grow muscles and maintain health.

The main goal of all protein shakes is to saturate the body with the right amount of protein. Exactly what is needed, not too much. Protein is a natural “builder” of muscles, and not an accelerator of their growth. Without training and stress, a protein shake for gaining weight and muscle mass is only good as a diet dinner. Cheap protein shakes sold in sports nutrition departments often turn out to be fakes containing anabolic steroids.

Proven drugs are expensive. The best option is make homemade protein shake. One of the most popular types of such a cocktail is the version with cottage cheese. It is very healthy, nutritious and satisfying. Products for these recipes can be found in any supermarket.

If you don’t know a specific recipe, you can come up with your own. Surely you know which foods contain the most protein: cottage cheese and other dairy products, eggs, bananas and nuts. You can simply mix all this in any proportions and get an excellent protein shake for weight gain. It must be remembered that low-fat cottage cheese is used for preparation, and the maximum dose of protein consumption per day will depend on body weight.

If you regularly attend standard workouts, then this dosage is calculated as 1.4 grams of protein per kilogram body weight. But if you do bodybuilding, powerlifting and other similar sports, then you need to consume 2.5 grams of protein per kilogram weight. On any package of cottage cheese it is written how much protein is contained in one hundred grams of the product, and the protein value of a banana is 1.5 grams. The calorie and protein content of nuts depends on the specific variety chosen.

Simple arithmetic calculations will allow you to understand how much you need to drink in grams of a cocktail prepared according to your own recipe. If you want to know how to make a protein shake Without doing any calculations, use simple recipes. Take the necessary products in the following quantities:

Make a Simple Cheese Protein Shake

You will need:

200 grams of cottage cheese
150 ml milk with minimal fat content
100 grams of strawberries

Take two hundred grams of cottage cheese and milk and grind thoroughly in a mixer or blender until smooth. Then you gradually introduce one hundred grams of strawberries and you get a very tasty and nutritious cocktail. There will be 34 grams of protein and a little more than 280 calories.

You can make a homemade protein shake with your favorite cocoa.

How to make a cottage cheese chocolate protein shake

You will need:

cottage cheese 200 grams
milk 100 milliliters
water 100 milliliters
cocoa powder

You take two hundred grams of cottage cheese, mix with 100 milliliters of skim milk, add the same amount of water and a tablespoon of cocoa (not sweet, like Nesquik, but regular cocoa powder, like “Golden Label”). Beat all the ingredients with a blender into a fluffy and homogeneous mass so that it is pleasant to drink.

In cold weather, when you especially want warmth and cheerfulness, strengthening your immune system, you can make a homemade protein shake from cottage cheese with the addition of paprika.

DIY curd-paprika cocktail

You will need:

200 grams of cottage cheese
150 ml water
30 grams of paprika (dried from a bag, or freshly chopped)

In the cocktail you put two hundred grams of cottage cheese, 150 milliliters of water and thirty grams of any paprika (bell pepper). You bring everything to a homogeneous consistency and you can start drinking it. Know, how to make a protein shake from cottage cheese, that's not all: it is important to use it correctly. Half of the norm is drunk half an hour before training, half after.

What does it mean if your boyfriend asks you to make him a protein shake with banana, and your best friend walks around with a whole collection of containers filled with boiled meat and nuts? It's very simple! People who are engaged in building a beautiful body organize proper and regular nutrition for themselves.

In addition, constant exercise forces these characters to introduce specialized supplements into their bodies. The most popular are vitamins and high-protein mixtures, amino acids and fat burners, as well as isotonics, energy drinks, creatines and L-carnitines. Don't you think that from the list above, a banana protein shake looks the most delicious and the least evil?

Hmmm, well, now let's get back to our list of what the body of a bodybuilder, fitness lady and marathon runner should get. First, a nutritious, healthy diet. Secondly, dietary supplements, the list of which was given above. Sometimes they are called sports nutrition, but this does not change the essence of the phenomenon. It is they that allow a training person to build muscle mass, increase strength loads and maintain various organ systems in a state that allows a person to lead his own lifestyle, which is too active for the average person.

Why do you need extra protein?

What does a banana protein shake have to do with it then? Because protein or whey protein is the first drug that athletes begin to take when their workload begins to exceed the “average norm.” For what? Let's look at how an extra dose of protein benefits the human body.

By the way, the form of their entry into the body can be any. Some people like to drink a post-workout protein shake made from cottage cheese and banana, others prefer to mash whey protein straight from the jar, almost like caviar, only with more benefits for their body.

What happens if you regularly consume a protein shake with banana:

The human body will receive additional building material necessary for the formation of new cells. By taking a protein shake made from banana and milk after training, we artificially direct the flow of additional protein to the “construction” of the muscular skeleton. This is how natural products allow bodybuilders to build muscle mass without harming the body. And if we again mention the possibility of consuming a protein shake from cottage cheese and banana, then with obvious pleasure for a person.

Protein entering the body unscheduled improves metabolism. At the same time, it blocks the body's absorption of fats. The two mentioned factors together contribute to weight loss. In other words, ridding the body of a layer of fat cells that hide muscle relief.

Protein is believed to be an antioxidant. What is it? It binds free radicals, which stop the oxidation (aging) of organelles, cells, and organ systems. Therefore, a protein shake with banana and milk can be called the most delicious of all drugs that stop the aging of the body.

It has been proven that the same protein, taken by an athlete in the form of a protein shake with banana and cottage cheese, reduces blood cholesterol levels. This minimizes the risk of cholesterol plaques on the walls of blood vessels, thinning of their volume or blockage. Therefore, unexpectedly, whey protein was included in the list of drugs prescribed for the prevention of cardiovascular diseases.

By replenishing the body with building material - “free” protein, the discussed dietary supplement gives the body a kind of shield. This refers to the protective and immune function that proteins perform in our body. Additional building material allows the body to synthesize more “universal soldiers” that protect our body from infections coming from the Outside World.

An important point - whey protein or a protein shake with milk, banana and honey is strictly not recommended for those who are lactose intolerant or prone to allergies.

How to replenish protein reserves in the body

There are three ways to replenish the human body with proteins. Firstly, we get our dose of proteins in the most trivial process of nutrition. White and red meat, dairy products, and legumes are valuable sources of protein. At the same time, protein of animal origin is considered more valuable than that of plant origin.

Secondly, you can get an additional dose of proteins by purchasing dietary supplements in sports nutrition stores. This protein is obtained from whey obtained by souring milk. The high concentration of the beneficial substance in the jar allows a person to give the body “building material” without switching to an exclusively protein diet.

Thirdly, we prepare a protein shake from banana milk and cottage cheese, thus combining business with pleasure. In general, if you are a gourmet bodybuilder, then the third option can be considered ideal. Without forgetting, of course, the basics of a balanced diet, a reasonable combination of proteins, fats and carbohydrates, as well as multiple meals throughout the day in small doses. They are especially useful - they will provide the body with the protein necessary for building sculpted muscles and will not add new fat deposits.

How to make protein shakes from banana, cottage cheese and milk

Let's start with what the valuable drink is prepared in. A sports shaker is best suited for this. It is no different from what the bartender uses. It’s just that it mixes non-alcohol with soda and fruit juices from tetro packets. We hope that such things never got into the inside of your sports shaker. Our athlete loads the ingredients of his choice into a shaker glass, closes the lid and begins to shake. A sieve is used when you need to filter out foam or unmixed particles from the components of your protein shake with banana and milk.

Sometimes cocktail authors suggest using a mixer rather than a shaker. This is justified if ingredients with different densities are mixed in a drink or if there is a need to obtain a truly homogeneous mass.

What are homemade protein shakes made from? Naturally, the basis of the banana protein shake recipe is milk. But! The same drink can be prepared from cottage cheese. Plus - banana, the taste of which goes well with most dairy products. In addition, the taste of the drink is enriched with the help of other fruits - strawberries, blueberries, wild strawberries, as well as nuts and oatmeal. Sometimes honey and even ice cream are added to the drink. Combining the above components allows you to get an exceptional-tasting homemade protein shake with banana.

At the same time, we do not exclude the option of preparing a homemade protein shake with banana from the whey protein described above. It is bought in sports nutrition stores. But to improve the taste and aesthetic appearance of the drink, banana is added to it.

The best banana protein shake recipes at home

A bodybuilder's dream

Liquid is poured into the shaker container - 0.5 liters of water or milk. Add 1-2 tablespoons of whey protein into it. The dose is determined in consultation with a trainer or nutritionist. An important point is that the powder is poured into the liquid, and not vice versa. This makes it easier to mix the drink until smooth.

The shaker closes. The shake base is mixed by shaking the protein shake container with milk and banana. Where's the banana? After obtaining a homogeneous mass, it is thrown into a shaker in a moderately crushed form. One more shake session and the bodybuilder gets the best drink that will allow him to build muscle mass without compromising his health.

An important nuance - the finished protein shake made from milk and banana should be consumed within 2 hours after preparation. The reason is that in a mixture with the highest concentration of protein, the processes of bacterial reproduction proceed at an accelerated pace.

Meaning - this particular drink will bring maximum benefit to the body of its consumer. Regular absorption of such liquids will allow the athlete to quickly build muscle mass and eliminate fat.

Naturalness as a way of life

For those who prefer naturalness in everything, the following drink is offered. For 0.5 liters of milk, add 1 chopped banana to the shaker. To increase the protein content, cottage cheese is added to a protein shake with milk and banana. The norm is 100-200 grams. It is not forbidden, if the athlete is not prone to easy weight gain, to enhance the flavor component with a spoon of honey, nuts or a handful of oatmeal.

The value is the time it takes for the named natural ingredients to combine in a protein shake made from cottage cheese, banana and milk, is minimal. The cook sees what he is putting in the shaker, therefore, in accordance with modern theories of healthy eating, this drink will bring maximum benefit to the human body.

Extravaganza of taste

For those who have just embarked on the path of getting acquainted with biologically active substances and the principles of sports nutrition, we offer the “light” option. This is a protein shake made from cottage cheese, milk and banana, the taste of which is enriched with foods that are questionable from a healthy nutrition point of view. For example, for 0.5 liters of milk, 1 chopped banana and 100 grams of cottage cheese are placed in a shaker. And here is the “secret agent” - 200 grams of ice cream type.

Meaning - such drinks can be offered to children, guests and relatives less advanced in a healthy lifestyle. The harm from ice cream can be minimized by making it yourself.