How to make a carbohydrate shake. How to make a protein shake at home? Quick Start Cocktail

Any athlete who wants to achieve the highest possible results in his training must monitor his diet. Muscle volume is also work, which consists in training and special protein nutrition.

Today we will share some recipes for protein shakes that can be made at home from the products available to everyone.

What are protein drinks made for weight gain?

Athletes need a lot of protein. For this purpose and protein concentrates have been developed in the form of protein shakes. You can buy them ready-made or you can make your own at home.

At the heart of a protein shake prepared at home, there is kefir or milk. Other ingredients in this drink may include:

key protein ingredients - cottage cheese or eggs;
enhance the taste of jam and honey;
berries and fruits include natural sugar, vitamins and trace elements;
banana is a source of carbohydrates and calories.

Protein shake for gaining muscle mass: tasks and rules for taking

The key task of a protein drink is help maintain adequate levels of protein in the body for a permanent set of muscle mass.

It is recommended to drink them about 40 minutes before training and then half an hour after it. The maximum volume of a cocktail is 300 ml, the optimum temperature of the drink is 37 degrees. You can drink it in the mornings and evenings.

According to scientists, to gain muscle mass and weight, you need 1.5 g of protein per kilogram. With food, a person receives about 70 g of protein. At a weight of 70 g, 100 g of protein is required per day. In addition to food, about 30 g of protein is also required for weight gain, and this is contained in a cocktail.

Protein shake recipes for weight gain

protein shake recipes to increase muscle mass there are a large number. Making them at home is easy, just arm yourself with the right ingredients and a blender.

We present to your attention the simplest cocktail recipes for weight gain for athletes:

mix 100 grams of cottage cheese, a banana, a glass of milk, a couple of tablespoons of oatmeal and one spoon of honey in a blender bowl and beat everything with a blender;
beat in a blender 0.5 liters of milk, 100 grams of ice cream without additives, a couple of bananas, vanilla and cinnamon;
mix an egg with each other, a large spoonful of honey and the same amount of chopped nuts, a glass of kefir;
beat with a blender or mixer egg powder diluted with milk (60 g ready-made), 200 grams of cottage cheese, 5 eggs, 50 grams of honey and the same number of berries, a spoonful of sour cream.

dry protein shake recipe

At home, you can prepare a protein shake with special ingredients that help with weight gain and muscle mass. We offer you a recipe based on whey protein. Such a cocktail improves the athlete's endurance by almost 70 percent, and by more than 40 percent of his strength indicators.

To prepare a cocktail according to this recipe, we will need:

0.5 ml of milk;
50 g of dry protein;
100 g fat-free cottage cheese;
egg;
fruit syrup.

The cocktail is prepared like this:

Pour milk into a blender bowl, add a couple of tablespoons of dry protein powder there and beat them;
add cottage cheese and whisk again;
add enough protein to the mixture to make about 0.5 liters of liquid;
fill syrup or replace it with frozen berries for an antioxidant effect;
shake it all up again.

The recipe for a protein-carbohydrate shake

If athletes of both sexes are very thin, then they need to think not only about gaining muscle mass, but also about weight gain in general. For this it is recommended to drink protein-carbohydrate cocktails. For example, the Good Morning cocktail, the recipe of which you will see below, has the following value:

399 kcal;
74 g of carbohydrates;
25 grams of protein and only 2 grams of fat.

You will need:

a glass of apple juice;
baby applesauce without sugar - 120 g;
fried wheat germ - 2 large spoons;
vanilla yogurt - 50 g;
dry skimmed milk - 40 g;
dry protein - 10 g.

To begin, mix juice, puree and yogurt in a blender. Then add everything else to them and beat again until smooth.

If weight gain is an urgent matter, then better try another cocktail, which contains 135 kcal, but it contains 60 g of proteins, 50 g of carbohydrates and 9 g of fat.

To prepare it, take:

300 grams of cottage cheese;
a couple of glasses of kefir or yogurt;
cocoa powder - 1.5 tsp;
1 tbsp Sahara;
vanilla packaging;
100 ml of pure water.

Mix cocoa and sugar in water, bring to a boil and let simmer for about a minute. By consistency the drink should resemble hot chocolate. Pour everything into a blender, add everything else and blend. Drink chilled.

There are also recipes for those athletes who have a good metabolism and cannot gain weight without problems. The peculiarities of their body are such that the mass grows slowly and more fats, carbohydrates and proteins are needed.

In this case, this recipe may be suitable. You will need:

1 st. l. with a slide of protein powder;
200 ml of strong coffee;
100 ml of yogurt with chocolate;
2 tbsp. l. cream substitute;
5 ice cubes;
some cocoa powder.

First you need to brew coffee and remove the thick. Then it pour into a blender, add everything else, shake and drink chilled.

Remember that smoothies made from natural products at home are absorbed much better than dry ones, and they also have many more useful ingredients.

Rules for making protein shakes

When preparing your own protein shakes for sports nutrition, you must follow these recommendations:

in a protein shake for morning consumption, you need to add carbohydrates, for example, honey or fruits, and in the evening you don’t need to, especially if the athlete needs to lose weight. Carbohydrates taken in the evening tend to be stored as fat;
a single dose of a drink before training is 300 ml;
if the athlete does not absorb lactose well, then milk in the product recipe can be replaced with water, kefir or juice;
the calorie content of cocktails may be different depending on the needs of the athlete and the components of the drink.

This protein-based drink can, if necessary, be a complete replacement for meat dishes. This product is easy to digest and very good to use after workout to replenish protein and other beneficial components, as well as to restore muscle mass.

Unlike a powdered protein shake, a homemade drink tastes better and is more natural and healthy. way adding certain ingredients You can choose the taste of the drink that you like the most.

Along with the problems of being overweight, many people have a problem with gaining it. And this is no less a problem than excess weight. People with low weight are much more likely to suffer from osteoporosis, and women may face problems conceiving, bearing and giving birth to a child. Quite often, the cause of weight problems is malnutrition, that is, the body does not receive the substances it needs. It also happens that in the conditions of modern life, sometimes you have to skip meals. The problem with weight gain occurs in people who play sports and strive to give their body a sporty look. Today, all problems with a lack of weight are successfully solved by cocktails for weight gain.

It is very important to remember that the desire to gain weight should not be accompanied by eating everything in a row, and constantly. Calories should enter the body gradually and in portions. One of the most convenient and acceptable options for replenishing vitality and replenishing calorie reserves are weight shakes. Just they are an excellent option for a light snack, as they provide the body with a supply of calories for the next 2-4 hours. Since the main cause of low weight is the problems of the digestive tract, the fight must be waged with these problems. And most weight gain shakes contain those foods that have the most beneficial effect on the digestive system. The basis of cocktails for weight gain is a substance such as protein, that is, the protein found in dairy products. Not everyone can afford to buy expensive cocktails, but you can deal with the problem if you make a homemade weight gain cocktail from quite affordable ingredients.

Weight Gain Cocktail Recipes Cocktail for weight gain "Milky"

It is very easy to prepare a milkshake for weight gain, for which you will need such products:
Sour cream - 120 g.
Olive oil - 2 tbsp. spoons
Lemon juice from half a lemon.
Orange juice - 100g.
Fruit confiture - 25g.
Egg yolk - 1 pc.
Energy value per 100 g: 375 kcal, fats - 22.4g, proteins - 7.97g, carbohydrates - 3.6g.

Place all ingredients, except lemon juice and marmalade, in a blender bowl and beat. Add the rest of the ingredients to the mixture and mix well. It should be taken an hour before the start of a workout or as an additional meal.
Homemade milkshakes for weight gain using dairy products can be supplemented with another recipe.

banana shake for weight gain

Composition:
Milk - 600 g.
Bananas - 300 g.
Nuts - 50 g.
Honey - 2-3 tbsp.
Cottage cheese - 180 g.
: 125 kcal, fats - 6g, proteins - 5.14g, carbohydrates - 13.5g.

Mix everything and load into a blender bowl, after which the banana milkshake for weight gain using dairy products is ready. It should be consumed throughout the day in two doses, between meals.

Protein cocktail

Protein shake for weight gain can also be easily prepared at home. To do this, you need to purchase protein from a sports store.

Composition:
Protein - 50 g.
Milk - 500 g.
Cottage cheese - 50-100 g.
Egg - 1 pc.
Fruit syrup to taste.
Energy value per 100g: 230 kcal, fats - 2.8g, proteins - 50.5g, carbohydrates - 10.53g.

Mix all the ingredients and beat with a mixer instead of fruit syrup, frozen fruits can be used. You can add 1 tbsp. coconut or linseed oil. You need to drink it half an hour before training.

It is important to remember that protein shakes for weight gain may contain such products: protein, chicken egg, chocolate, nuts, banana, dried apricots, dairy products. Naturally, you can diversify the cocktail, making it every time in a new way.

carbohydrate shakes

Carbohydrates are our energy, so in order to make up for its lack, it is recommended to use carbohydrate cocktails for weight gain. The most suitable time for their use is 20-30 minutes after a workout, which will allow you to restore the energy spent and start the process of muscle growth.

Carbohydrate cocktail "Favorite"

Composition:
Oatmeal - 0.5 tbsp.
Cottage cheese - 100 g.
Milk - 20 g.
Peanut butter - 1 tbsp.
Banana - 1 pc.
Energy value per 100 g: 246 kcal, fats - 12 g, proteins - 10 g, carbohydrates - 28 g.

Mix the flakes with cottage cheese, peanut butter and chopped banana, then pour all this over with milk and mix with a blender. Do not forget that high-calorie carbohydrate-based weight gain shakes should be taken after a workout in half an hour.

In addition to helping with post-workout recovery and speeding up weight gain, nutritional weight gain shakes are also very tasty and have great health benefits. True, you should not abuse them so that there are no problems with being overweight.

More homemade protein shake recipes

The article is devoted to the benefits of protein-carbohydrate cocktails in bodybuilding. As you know, the use of a protein-carbohydrate cocktail after a workout really starts the processes of muscle growth, and here's why ...

What is the use

The fact is that taking a protein-carbohydrate mixture in the LIQUID form most of all affects the increase in insulin in the blood. Protein and carbohydrates stimulate the release of insulin and growth hormone in the human body. Insulin is involved in the delivery of glucose and amino acids to cells, thereby preventing muscle loss. Growth hormone speeds up protein production, which also speeds up muscle growth and fat burning.

The benefits of drinking such cocktails after a workout are obvious. Some even tend to prioritize these meals over the rest of the meals taken during the day.

There is experimental evidence that post-workout protein/carbohydrate supplementation increases insulin and growth hormone levels more than protein or carbohydrate shakes alone. The same can be said about the rate of accumulation of muscle glycogen.

Thus, the optimal formula for such an energy cocktail would be approximately one part protein and three parts carbohydrates.

It is also worth noting that with a high-calorie diet, a large intake of protein and carbohydrate foods seriously burdens the digestive system. While replacing part of the diet with cocktails helps to unload it a little. It is best to take shakes before and after training, as well as before bed, so as not to overeat at this time, preventing nighttime catabolism (breakdown of proteins).

Preparation of a protein-carbohydrate cocktail

I will give examples of recipes for protein-carbohydrate cocktails for gaining muscle mass that I found on the Internet.

Recipe 1. Ingredients: low-fat cottage cheese - 200 g; milk - 200 g; honey - 1 tbsp. l.; banana - 1 pc. Pour the curd with chilled milk, add banana and honey, mix well in a blender.

Recipe 2. Ingredients: 200-250 g skimmed milk, 1 package of ready-made breakfast, 1 banana, 1 tbsp. l. peanut butter. Mix everything until smooth. In theory, should get even more carbohydrates.

Recipe 3. Ingredients: sour cream 10% -15% - 1 cup; low-fat milk - 1 cup; bananas - 2 pcs; eggs - 3 pcs; chocolate or syrup - 2 teaspoons. Mix. Of course, it is better to be careful with raw eggs.

Recipe 4. Ingredients: milk powder - 25 g; milk - 125 g; fruit; lemon juice; sugar or honey - 2 teaspoons. Mix and consume after training.

However, you yourself can come up with your own recipe for a protein-carbohydrate cocktail, you just need a little imagination ...

Remember herbalife protein shake? Don't worry, this is not an advertisement! Many of my friends actually lost weight on it. But!
To maintain weight, you need to constantly buy these cocktails, and this is an extra expense, plus it's all the same hso-and-so artificial, unnatural and, in addition, an unpleasant feeling of attachment (as if you were being held on a hook).
I offer a completely natural, 100% healthy alternative. Do it yourself protein shakes in home for weight loss. Although it would be more accurate to call them protein-carbohydrate slimming shakes.

I have already lost 3 kg in a week! Hooray!
It's very easy and fast. The main thing is that the necessary products are always available in the refrigerator.
And they will be very tasty and different.
So, first first of all, our task is to purchase products for protein shake.
basis of all protein shake recipes fermented milk product. Any! The main thing is that it be natural, with a short shelf life (from 3 to 10 days maximum).
And made by a local manufacturer, that is, in the area where you live.
It can be kefir, biokefir, curdled milk, fermented baked milk, natural yogurt without additives, and milk (although this is not a lactic acid product, it is also suitable for a change)

A huge plus is that in a homemade protein shake for weight loss, a dairy product is included, and this is calcium!

Scientists have found that the more calcium a person consumes, topics he has less body fat. The fact is that with a lack of it in the body, hormones begin to be produced that stimulate the formation of fat and prevent its splitting.
And if there is enough calcium, it starts the reverse process. And as it turned out, it is best to reduce the percentage of fat in the body helps calcium, which is found in dairy products.

It is most effective to use 1200-1600 mg of calcium per day.

Try to drink less coffee. Coffee is a diuretic, and all diuretics flush out calcium from the body. True, a small one cup in the morning will not hurt you.

Benefit protein-vitamin cocktail:

Avocado is an incredibly healthy fruit. Contains polyunsaturated fatty acids, potassium, copper, iron, vitamin B 12, vitamin E. It protects against a heart attack, smoothes the skin (it is incredibly popular among Hollywood stars), helps to cope with stress (and this is very important when losing weight).

Dairy products. Fermented milk products contain many useful live bifidobacteria. Regulates the work of the intestines, increases metabolism, due to this, a person loses weight faster. Well, do not forget about the benefits of calcium. It was mentioned above.
Banana contains potassium, magnesium, B vitamins AT, iron, natural sugar. After eating bananas, the body produces the hormone of happiness, quickly energizes.
pollen is a natural concentrate of amino acids, restores tissue proteins. Pollen contains potassium, phosphorus, zinc, iron, chromium, iodine, copper and cobalt, vitamins A, E, FROM, D, P, PP, To, V. In short, it is easier to list than pollen is not rich. So try not to ignore this ingredient.
natural peanut butter- contains vitamins E, P, phosphorus, useful unsaturated fatty acids. Improves motor activity, improves muscle tone. It is very useful for those who are intensely involved in sports. It also promotes faster weight loss.
Honey is a storehouse of potassium, magnesium, calcium, sulfur, phosphorus, iron, and other vitamins AT, S. It makes no sense to talk about all the properties of honey, the whole article can be spent on this. Because it is an irreplaceable, most natural and useful sweetener.
Berries are only beauty and health benefits. Tons of vitamins and minerals.
Tofu (bean curd) is a versatile and economical protein product. Tofu is rich in high-quality vegetable protein, it contains essential amino acids, a source of iron and calcium. Does not contain cholesterol. Very low calorie. We like soft tofu.
Ginger is a well-known fat burner.

What can be included in a protein-carbohydrate cocktail for weight loss:

main product: fermented milk (ryazhenka, kefir, curdled milk, natural yogurt, milk)
Additives (may vary according to your taste):

tofu (50g)
cottage cheese (50g)
avocado (1/4 part)
banana (1 piece)
flower pollen (a few grains)
natural peanut or sesame (lots of calcium) oil (1 tablespoon)
berries (raspberries, blueberries, pitted cherries, strawberries, sea buckthorn, strawberries, blueberries) (2 to 5 tablespoons)
persimmon without skin (1/2 part)
cinnamon (on the tip of a knife)
ground ginger (at the tip of a knife)
vanilla (at the tip of a knife)
natural cocoa (not not squick!) (1-2 tablespoons)
1 dark chocolate cube (Over 70%)
natural coconut milk (1/2 cup)

Choice of natural sweeteners (1 tablespoon) (honey, agave syrup, maple syrup, crushed).

God save you from sugar! All efforts will be nullified! . Too sweet a cocktail will cause the release of glucose into the blood and goodbye weight loss!
Now show your imagination, mix in a blender until smooth in different variations.

Protein shake recipes for weight loss:

If you add a banana or honey, then this is already protein-carbohydrate cocktails for weight loss.

Kefir + avocado + banana + flower pollen + strawberries - a very tasty strawberry cocktail.
Milk + tofu + banana + cocoa + honey + 1 dark chocolate cube - awesome chocolate shake.
And also blueberry, raspberry, cherry, vanilla, coconut…

Just salivating. What scope for imagination and creativity!

How to prepare a protein shake for weight loss:

Select the ingredients, beat everything with a blender. Drink immediately. If left for later, it may darken, especially if a banana is included. Drink slowly, savoring every sip. Feel free to replace homemade protein shake any meal. After that, I don't want to eat for a long time.

Benefits of homemade protein shakes for weight loss:

Cooking speed. five - 10 minutes and you're done.
You don't have to stand by the stove.
As nutritionists advise in a cocktail of 200-300 calories.
It is impossible to overeat, we drink 0.5 liters of a cocktail and the stomach is full.
Feeling of complete satiety.
The feeling of satisfaction, because it's really delicious.
This is sooo useful (remember how many vitamins and minerals it contains).

Well, where else can you find such an amazing combination of healthy proteins, carbohydrates, vitamins, polyunsaturated fats and lactic acid bacteria?
Not in store-bought powder, really?
If you find some amazing flavor combination of your own - write in the comments, I will be glad.

I already drank mine, and you?

Every person needs proper and healthy nutrition. However, unfortunately, in the modern world it is not easy to choose products that meet the necessary quality standards and do not harm the body. Homemade protein shakes help fight nutritional deficiencies. They are not only a complete source of protein, but also enrich the body with many useful vitamins and minerals, such as calcium, magnesium, fiber, vitamin C and so on. Protein shakes are indispensable for intense physical activity.

The value of proteins

Squirrels are the building blocks of a living organism, they play an important role in all processes of human life support. There is a huge number, in which it is provided mainly protein nutrition. This is because proteins are the main building blocks for muscle tissue. In addition, they speed up metabolism and control hunger. Among other things, proteins control sugar levels in the blood and help to avoid its abrupt changes.

Thanks to a balanced diet with enough protein, you will be able to , put your body in order, improve your body.

Why is it important to take protein shakes before and after training?

If you regularly work out in the gym, then you need to know that in order to increase the effectiveness of strength exercises, you need to take protein shakes. before and after training.

Why is it important to drink a protein shake? before training? The fact is that during exercise, your body is under stress. Thanks to the timely intake of protein (about one hour before training), you will provide yourself with the necessary stock of amino acids for productive training. In addition, if the cocktail is based on milk or juice, then this will give you an extra energy. In this case, you can not be afraid of fatigue.

After training The timely intake of protein nutrition is also very important. It was at this time that the so-called protein-carbohydrate window(about half an hour after exercise), when the body most needs a certain amount of protein and carbohydrates.

Recipes for protein shakes for weight loss

If you want to lose weight, then you need to increase the amount in your daily diet. proteins and balance content fats and carbohydrates. It can be done at no extra cost for special sports nutrition, at home. Protein shakes will provide the body with the necessary amount of nutrients. In addition, liquid food better and faster digestible, . Proteins do not allow the body to lose muscle mass when losing weight, which is very important if you want to achieve beautiful and harmonious forms. These cocktails can replace meals(for example, a snack or dinner), or arrange fasting days 1-2 times a week.

The following are best for weight loss protein shake recipes:

"Sybarite"

400 g reduced fat cottage cheese
- 400 g fruit (excluding high-calorie bananas and plums)

How to make baked milk at home:

Since this cocktail is best suitedfor off days, then the approximate number of products is indicated for the whole day.
Mix the ingredients and grind them with a blender. If you takedifferent fruits, then this will make your cocktail even more useful and fortified. The best for the preparation of "Sybarite" are suitable: apples, cherries, sweet cherries, strawberries, kiwi, peaches, oranges, grapefruits. You can add a littlejuiceor low calorieyogurt(sugarless).
The indicated amount is best divided into 5 doses during the day. Cocktail "Sybarite" contains the daily rate of protein required by the female body, as well as fiber and vitamins.

"Chocolate Protein Shake"

2 tablespoons cottage cheese
1 teaspoon honey
1 teaspoon natural cocoa (mix in a little hot water)
150 ml. reduced fat milk
optional: cinnamon, vanilla, chocolate or coconut flakes

This cocktail is perfect fordessert.

"Oatmeal Protein Shake"

2 tablespoons oatmeal (finely ground)
pour them with a glass of warm milk with a fat content of not more than 2.5%
0.5 grated apple
1 tablespoon low-fat cottage cheese
if desired, you can add a teaspoon of honey, but the calorie content of the cocktail will increase slightly.

Mix everything well, you can beat with a blender. This cocktail is perfect.for breakfast- tasty, satisfying and good for digestion.

Protein shake recipes for mass gain

Some people also dream of coping underweight- it's not always easy. They can come to the aid of special cocktails that contribute with the help of essential nutrients. Contributes to weight gain quality, otherwise a large number of rolls and fatty meat can only lead to an increase in body fat. muscle mass builds up well combination of protein and "right" carbohydrates. Healthy carbohydrates are found, for example, in bananas, honey, dried fruits, cottage cheese, nuts, cereal flakes.

"Banana cocktail"

1 ripe banana
50 grams of cottage cheese
1 glass of milk

"Chocolate cocktail"

50 grams full fat cottage cheese
1 glass of warm milk
1 teaspoon cocoa
20 grams of grated chocolate
chopped nuts

Protein shake recipes for intense physical activity

With intense physical activity the need for a complete protein for the body increases significantly. After all, protein helps muscles recover faster. Its deficiency may not have the best effect on the quality and effectiveness of your workouts. Before training It's best to take a high carb smoothie like Banana as it will help you energize and fight off fatigue. After training it is best to prepare yourself a light protein shake, with low-fat cottage cheese or milk, low-calorie fruits. Skimmed milk powder can also be used for these cocktails. It will enrich its composition with proteins without excess carbohydrates and fats.

"Light protein shake based on powdered milk"

2 tablespoons fat-free cottage cheese
150 ml. reduced fat milk
100 grams of fruits or berries
2-3 tablespoons of powdered milk

We looked at options for ready-made recipes for making protein shakes. However, here a huge room for culinary creativity, you can create your own drinks, knowing the basic principles of their preparation.

So, first you need to choose base for a cocktail. The most common, healthy and delicious basics:
- skimmed milk
- unsweetened low fat yogurt
- homemade yogurt with skimmed milk (based on Narine or Evitalia starter cultures)
- soy or almond milk (their advantage is lower cholesterol content)
Then select second main proteiningredient. It could be:
- cottage cheese (low-fat and unsalted)
- raw egg (it must be thoroughly washed before preparing a cocktail)
- nut or almond butter
- skimmed milk powder
- protein powder (sports nutrition)
After that, add your favorites to the cocktail.fruits or berries, they will enrich it with vitamins, trace elements and fiber:
- bananas
- citrus fruits
- apricots
- Strawberry
- blueberry
- cherry
- kiwi
- watermelon

Here is a list of recipes for low-fat protein-carbohydrate shakes and smoothies. Adding healthy and delicious ingredients to your protein powder will increase the energy content of every shake.

Breakfast time

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

→ In recipes, one cup is 240 grams.

Vanilla coffee cocktail.

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

Ingredients per serving

½ cup coffee flavored ice cream (low fat)

Cooking

This smoothie can be made with vegetable protein and Greek yogurt. Suitable for vegetarians.

Ingredients per serving

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

Cooking

Mix all ingredients and beat in a blender.

Cocktail quick start.

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

Ingredients per serving

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

Cooking

Mix and beat in a blender.

A quick and very healthy cocktail, and oatmeal does not need to be boiled!)

Ingredients per serving

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

Cooking

Mix all ingredients and beat in a blender.

A healthy and tasty mint flavored chocolate smoothie is the perfect way to start your day.

Ingredients per serving

1 cup sugar free ice cream
1 cup oatmeal
½ glass of water
½ tsp peppermint extract

Cooking

Mix all ingredients and beat in a blender.

Mineral Energy Cocktail.

Include liquid food minerals and flaxseed in your protein shake.

Ingredients per serving

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

Cooking

Mix all ingredients and beat in a blender.

Cocktail fast breakfast.

Ingredients per serving

250 ml skimmed milk
1 scoop protein
2 tsp linseed oil
1 banana
1 quick breakfast bag
1 handful of ice

Cooking

Mix all ingredients and beat in a blender.

Ingredients per 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

Cooking

Mix all ingredients and beat in a blender.

Cocktail almond explosion.

Ingredients per serving

2 scoops vanilla protein
1 ½ cups skimmed milk
½ cup dry oatmeal
½ cup raisins
12 crushed almonds
1 st. l. peanut butter

Cooking

Mix all ingredients and beat in a blender.

Banana almond smoothie.

Ingredients per serving

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

Mix all ingredients and beat in a blender.

Banana smoothie with bran and oatmeal.

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

Ingredients per serving

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

Cooking

Mix all ingredients and beat in a blender.

Berry protein shakes.

Now it's the turn of sweet, berry protein shakes.

Strawberries and blueberries in the following shakes offer a good dose of vitamins A, K and B. They are also high in calcium, magnesium and phosphorus.

The berries in this recipe provide the fiber you need to keep you fuller for longer than protein alone.

Ingredients per serving

2 scoops of protein
8 raspberries
4 strawberries
15 blueberries
2 cups skim milk
1 handful of ice

Cooking

Whisk all ingredients in a blender.

Strawberry Energy Shake.

Ingredients per serving

4 scoops vanilla flavored protein
1 glass of water
1 cup strawberry Greek yogurt
3 frozen strawberries
1 scoop of creatine
1 tsp linseed oil
1 handful of ice (optional)

Cooking

Mix all ingredients and beat in a blender.

Cocktail strawberry lifeguard.

Ingredients per serving

1½ cups water
10 strawberries (fresh or frozen)
1 st. l. linseed oil
½ tsp vanilla extract
1 scoop protein
Sweetener to taste (optional)
1 handful of ice (optional)

Cooking

Mix all ingredients and beat in a blender.

Strawberry Vanilla Cocktail.

Ingredients per serving

2 scoops of protein
1 tsp vanilla extract
½ banana
2-3 frozen strawberries
1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Strawberry Nut Cocktail.

Ingredients per serving

2 scoops vanilla flavored protein
1 cup fat-free strawberry Greek yogurt
4 strawberries
6 chopped macadamia nuts

Cooking

Mix all ingredients and beat in a blender.

Ingredients per serving

1¼ cups of water
8 frozen strawberries
4 tablespoons fat-free sour cream
or strawberries
Sweetener to taste (optional)

Cooking

Mix and beat in a blender.

Ingredients per serving

2 scoops of protein
4 large strawberries
1 handful of blueberries
½ glass of water
1 handful of ice (optional)
Sweetener to taste (optional)

Cooking

Mix all ingredients and beat in a blender.

Ingredients per serving

1 scoop protein powder, regular or vanilla flavored
1¼ cups of water
½ cup fresh or frozen blueberries
2 tsp linseed oil
Sweetener to taste (optional)

Cooking

Mix and beat in a blender.

Berry - pineapple cocktail.

Ingredients per serving

1 scoop vanilla flavored protein
180 ml pineapple juice
1 cup mixed berries
1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Vanilla flavored yoghurt cocktail.

Ingredients per serving

2 tablespoons raspberry Greek yogurt
2 scoops vanilla flavored protein
4 strawberries
15 blueberries
2 cups skim milk
1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Protein shakes with chocolate and peanut butter.

Whichever of these recipes you choose, you'll be able to satisfy your sweet tooth without compromising your figure!

Creamy peanut butter shake.

Ingredients per serving

250 ml skimmed milk
1 egg white
1 st. l. peanut butter
2 ½ scoops chocolate flavored protein
1 scoop of creatine
1/8 cup sugar-free hazelnut cream

Cooking

Mix and beat in a blender.

Banana smoothie with peanut butter.

Ingredients per serving

2 scoops of protein
½ cup almond flakes
1 st. l. peanut butter
250 ml skimmed milk
½ banana
1 tablespoon honey

Cooking

Mix and beat in a blender.

Chocolate shake with peanut butter.

Ingredients per serving

2 scoops chocolate flavored protein powder
1 st. l. peanut butter
2 cups skim milk
1 handful of ice

Cooking

Mix and beat in a blender.

Vanilla smoothie with peanut butter.

Ingredients per serving

2 scoops vanilla flavored protein
1 sugar free cream pudding
1 st. l. peanut butter
1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Ingredients per serving

1½ cups water
1 tsp pure cocoa powder
2 scoops chocolate flavored protein
2 tsp linseed oil
Sweetener to taste (optional)

Cooking

Mix and beat in a blender.

Ingredients per serving

2 scoops chocolate flavored protein
250 ml skimmed milk
1 glass of water
1 st. l. instant coffee
1 handful of ice

Cooking

Mix and beat in a blender.

Chocolate almond smoothie.

This whipped protein shake tastes like candy in a glass, minus the empty calories.

Ingredients per serving

1½ cups water
15 crushed almonds
½ tsp coconut extract
1 scoop chocolate flavored protein
Sweetener to taste (optional)
1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Cocktail caramel hazelnuts.

Ingredients per serving

2 scoops chocolate flavored protein
375 ml skimmed milk
2 tablespoons fat-free Greek vanilla yogurt
1 st. l. defatted peanut butter
2 tablespoons cream coffee - mate
1/8 cup sugar-free hazelnut caramel cream
1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Ingredients per serving

375 ml skimmed milk
4-8 pcs. mint cookies Thin Mints (mash)
2 scoops chocolate flavored protein
1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Tropical protein shakes.

These high protein tropical smoothie recipes will add a fruity twist to your meal plan. Experiment with whatever fruits you have. If you're a mango fanatic or a kiwi lover, feel free to toss them into the blender. Mix and imagine that you are lying on the beach somewhere warm. Your mind and body will thank you.

Ingredients per serving

1 scoop vanilla flavored protein
¼ cup pineapple chunks
½ banana
3 strawberries
1 cup skim milk
1 handful of ice

Cooking

Mix and beat in a blender.

Plum cocktail.

Ingredients per serving

2 scoops vanilla flavored protein
1 ripe plum, pitted
Juice from 1 lemon
1 st. l. multivitamin powder
2 glasses of ice water
1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Ingredients per serving

1 scoop vanilla flavored protein
1 glass of water
½ frozen banana
2 tablespoons fat-free sour cream
1 tsp coconut extract
Sweetener to taste (optional)

Cooking

Mix and beat in a blender.

Cocktail tropical treat.

Ingredients per serving

1 glass of water
½ tsp pineapple extract
½ tsp coconut extract
1 st. l. thick milk cream
½ frozen banana
1 scoop protein
Sweetener to taste (optional)
1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Strawberry Peach Cocktail.

Ingredients per serving

1 glass of water
1 st. l. linseed oil
½ ripe peach (peeled)
6 frozen strawberries
1 scoop protein
Sweetener to taste (optional)

Cooking

Mix and beat in a blender.

Plum - lemon cocktail.

Ingredients per serving

2 scoops vanilla flavored protein
1 ripe plum, pitted
Juice from 1 lemon
2 cups of water
1 handful of ice

Cooking

Mix and beat in a blender.

Strawberry Pineapple Cocktail.

Ingredients per serving

1 glass of pineapple juice
3 strawberries
1 banana
1 teaspoon Greek yogurt
1 scoop vanilla flavored protein
1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Milk protein shake.

Ingredients per serving

2 cups skim milk
2 cups fat-free cottage cheese
Vanilla Flavored 3 Dimensional Protein
½ cup low-fat Greek vanilla yogurt
½ cup strawberries (or your favorite fruit)
Sweetener to taste (optional)

Cooking

Mix and beat in a blender

Peach-cream cocktail.

Ingredients per serving

1 scoop protein
1 glass of water
1 ripe peach, pitted
2 tablespoons fat-free sour cream
Sweetener to taste (optional)

Cooking

Mix and beat in a blender.

This simple shake contains protein, carbohydrates and electrolytes, making it the perfect post-workout refueling.

Ingredients per serving

1 bottle orange sports drink
2 scoops vanilla flavored protein

Cooking

Mix and beat in a blender.

Ingredients per serving

2 scoops vanilla flavored protein
½ cup pineapple-orange juice
¼ tsp rum extract
¼ tsp coconut extract
½ cup water or skim milk
1 handful of ice

Cooking

Mix and beat in a blender.

Banana honey cocktail.

Ingredients per serving

1 glass of water
1 scoop vanilla flavored protein
¾ cup Greek yogurt
1 banana
1 tsp linseed oil
2 tsp honey
1 tsp spirulina

Cooking

Mix and beat in a blender.

Ingredients per serving

1 glass of water
½ frozen banana
2 scoops of protein
2 tsp linseed oil

Cooking

Mix and beat in a blender.

Ingredients per serving

250 ml skimmed milk
1 egg white
1 scoop protein
1 cup mixed berries
½ cup oatmeal
2 tsp chopped almonds

Cooking

Mix and beat in a blender.

Protein shakes for gaining muscle mass.

When you're trying to gain weight, eating large amounts of food to meet your calorie needs becomes quite a challenge. That is why protein shakes can be really useful and suitable for this. These muscle building recipes are full of calories and protein to help you build muscle!

To make these shakes even more calorie dense, try using weight gainers instead of regular whey protein. You will get more carbohydrates and fats (and therefore more calories). Eat more, grow better!

Ingredients per serving

2 scoops vanilla flavored protein
2 apples
1 scoop of creatine
1 handful of ice

Cooking

Mix and beat in a blender.

Ingredients per serving

2 scoops vanilla flavored protein
½ tbsp. pistachio pudding without sugar
1 cup cold water or skim milk
2 drops peppermint extract (optional)
1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Loaded with almonds, this smoothie is a great way to quickly eat a lot of healthy calories.

Ingredients per serving

2 spoons of protein
1½ cups water
½ cup raw almonds
½ large frozen banana
Sweetener to taste (optional)

Cooking

Mix and beat in a blender.

Egg whites make this shake richer in protein.

Ingredients per serving

3 scoops of protein
4 egg whites
1 st. l. peanut butter
1 glass of cold water
1 handful of ice (optional)

Cooking

Mix and beat in a blender.

Vanilla-nutmeg smoothie.

Ingredients per serving

3 whole eggs
1 ½ cups vanilla ice cream
2 scoops of protein
1 tsp ground nutmeg

Cooking

Mix and beat in a blender.