Find out how to make excellent protein mixtures for gaining muscle mass at home from improvised products without extra money. Every bodybuilder needs to understand the importance of using the right nutritional program to get the most out of their workouts. Of course, all nutrients are important, but protein compounds are of fundamental importance for gaining mass. It is these substances that make up all the tissues of the body, including the muscular ones.
Now in sports food stores you can find a large selection of various protein supplements. Although the bulk of the daily intake of protein compounds should be supplied to the body from food, it is very difficult to do without sports nutrition. If we talk about food, then in terms of protein content, milk (including dairy products) and meat are the best.
To achieve good results during exercise, you need to eat food containing protein compounds several times throughout the day. However, only pro-athletes can afford to devote all their time to training and nutrition. Agree, it is extremely difficult for bodybuilding lovers to eat at least five times a day.
Also, you should remember that the body spends a lot of time and energy to process meat, and you need to eat lighter foods before training. This is where the protein supplements we mentioned earlier come in handy. However, you can make them yourself, and in this article we will tell you how to make protein at home.
To do this, you should use a dry protein concentrate or certain foods. Below are examples of popular cocktail recipes that are highly effective. If you intend to prepare protein at home, then you should adhere to several rules related not only to the process of their preparation, but also to their intake.
If you take a cocktail in the morning, then you can add carbohydrates to it, but in the evening it is best to do without this nutrient. To speed up the assimilation of a protein shake, its temperature should not be low and the optimal temperature is 37 degrees. The fact is that all food in the body is processed at a certain temperature. If this indicator differs significantly from the required one, then the body will have to lower or increase it, and this requires not only time, but also the expenditure of excess energy. Before starting the workout, you should drink no more than 0.3 liters of protein mixture. If your body does not accept lactose, then you should use juice or fermented milk products to make a cocktail. The energy value of the finished cocktail will differ depending on the products used. We will also talk about how to make protein at home and give some recipes, but now it is worth paying attention to the peculiarities of their intake.
How to Consume Protein Shakes?
As you can imagine, the purpose of using protein supplements is to maintain a high concentration of protein compounds in the body. Only in this situation can you count on muscle growth. Scientists have discovered the so-called "protein windows", which are active forty minutes before the start of the lesson and for half an hour after its completion. It is during this period of time that you should definitely use a cocktail. However, let's look at all the possible situations where protein supplementation will be most effective.
- Morning. Since there was no food in the body all night, the glycogen reserves of the liver were significantly reduced. This leads to an increase in the catabolic background with any physical activity. Even if you do not have a class in the morning, the catabolic background is still quite high. As a result, muscle tissue is destroyed, and you do not need it at all. If you drink a protein shake at this point, then you can slow down and even suppress catabolic reactions. In this case, it is worth adding products rich in fructose, for example, honey or sweet fruits, to the cocktail.
- Training session. Before starting the training, your main task is to replenish it with nutrients that can become energy for the muscles. In this case, not only protein compounds are needed, but also carbohydrates. Of course, eating a lot of food before class is not worth it, as it will be difficult for you to exercise. Use a protein shake that contains fructose. This type of carbohydrate cannot lead to a sudden release of insulin. If you ignore this advice, then due to the high concentration of insulin, the fat burning process will be significantly slowed down. After completing a workout, it is necessary to accelerate the restoration of the glycogen depot, as well as provide the body with protein compounds to activate the processes of muscle tissue growth. Some people cannot immediately consume the entire portion of the cocktail at the end of the lesson, and in this case, it can be done in two passes.
- Day. Try to eat every two to three hours, which can be quite difficult to implement in practice. If you are sure that you will not have a full meal, then you can drink a protein shake and soon we will tell you how to make protein at home.
- Evening. Muscle requires a lot of energy even at rest. At the same time, solid food cannot be processed in the evening and protein shakes will again come to your rescue in this situation. At the same time, you should use casein for their preparation, since this type of protein has a long absorption period and is able to supply nutrients to the body for several hours.
Protein Shake Recipe Examples
Now it's time to tell you how to make protein at home. It should be noted right away that for this you have to spend much more time in comparison with the preparation of ready-made protein supplements. However, you will also get more pleasure from taking homemade protein.
Protein shake with chocolate flavor
- Cocktail "Chocolate with nuts No. 1". You will need one scoop of whey protein, 0.3 liters of low-fat milk, 100 grams of grated almonds, and grated chocolate to taste. First, mix the protein with milk and then add the rest of the ingredients.
- Cocktail "Chocolate with nuts No. 2". You will need one scoop of whey protein and casein, plus a cup of lemonade.
Protein shakes from natural products
- 1st recipe. For cooking, you should take 180 grams of cottage cheese, 0.6 liters of milk, a couple of bananas, 50 grams of nuts, and two or three tablespoons of honey. All products with a blender must be brought to a homogeneous state.
- 2nd recipe. For cooking, you should take 0.25 liters of kefir (milk), half a banana, two to three tablespoons of oatmeal and cinnamon to taste. You can add any berries and fruits to this cocktail.
- 3rd recipe. For cooking, you should take 0.5 liters of kefir, 250 grams of cottage cheese, 0.1 liters of water, five teaspoons of cocoa and a sugar substitute. Dissolve the cocoa and sugar substitute in water first, then bring the mixture to a boil. While stirring constantly, boil these ingredients for one 60 seconds, then cool. After mixing kefir with cottage cheese, add homemade chocolate and mix well.
- 4th recipe. For cooking, you should take one egg, 0.25 liters of milk, and a teaspoon of sugar.
- 5th recipe. For cooking, you should take 200 grams of cottage cheese, 0.1 liters of juice, 0.1 liters of kefir, and persimmon or banana to taste.
- 6th recipe. For cooking, you should take 0.1 liters of juice (cherry), 100 grams of cottage cheese, one egg white, as well as a sugar substitute to taste. Try to use natural juices as they are much healthier.
- 7th recipe. For cooking, you should take a glass of baked milk, 250 grams of cottage cheese, one tablespoon of oat bran and flax seed oil.
There are a huge number of recipes for making protein compounds at home. You can give free rein to your imagination and enjoy delicious and healthy cocktails. We have now shown you how to make protein at home and you should understand the basic principles of this process. After that, you just need to experiment.
For a recipe for making a protein shake at home, see this video:
