Protein shake for weight loss: how to make and drink profitably

It has been fashionable for quite some time now to look good and keep yourself in good shape. Therefore, people began to monitor their weight, actively play sports, visit gyms, and spend more time in the fresh air. However, not only physical activity plays a key role in this process, although about fifty percent of success lies precisely in it.

It is important to ensure proper nutrition. A protein shake for weight loss, which you can easily make in your own kitchen, will be an excellent basis for launching an internal “Beautiful Body” program. That’s why it’s definitely worth a try, even more so. That there is nothing complicated about such protein drinks.

Why do you need protein shakes?

Protein shakes are drinks with high levels of protein. And they are not only intended for professional athletes or people with high physical activity, as many believe. After all, they also help you lose weight!

It is because of a lack of protein that a person often overeats and, as a result, gains weight. Amino acids are vital for our body and metabolism, because they:

• help control hunger;
• give the body energy;
• improve metabolism;
• support muscles and help preserve them when losing weight (after all, on diets, muscles and water are lost first, not fat);
• improve body quality;
• normalize blood pressure;
• strengthen the immune system;
• has a positive effect on the brain - improves concentration and memory.

We can draw a clear conclusion - protein is important not only for weight loss, but also for our health. Protein shakes are a great way to get your daily requirement of this macronutrient. They are prepared very simply and quickly.

Protein-based drinks will be useful for everyone - they are suitable for both women and men of any age and physical fitness. Especially if the cocktails are prepared at home, because in this case you yourself control their naturalness.

What it is

Protein powder is a protein concentrate in powder form obtained from various protein-rich foods. Such mixtures are purchased in specialized stores. Depending on the composition, ready-made protein concentrates come in several types:

• whey;
• casein (milk);
• egg;
• soy;
• complex.

By diluting them with water, milk or juice, you can easily and quickly prepare healthy drinks that help “build” muscle tissue, while saturating well and not being stored away. In addition, protein shakes are easy to make yourself from natural products - these can be milk, fermented milk, egg or combination drinks with the addition of berries, fruits, vegetables, herbs, and other healthy ingredients.

Both store-bought and homemade protein mixtures can be an excellent assistant in the fight against extra pounds if you know how much and when to drink such drinks. And also how to create optimal conditions under which they will be most effective specifically for weight loss.

High protein shake - a complete meal

This drink can replace your meal. For example, protein shakes are often consumed instead of dinner - after all, nutritionists recommend eating protein for dinner. And fats and carbohydrates should be left for other meals.

But you can also drink this drink for breakfast, lunch or snack. But it is advisable to separate protein shakes from other meals. If you play sports, it is advisable to drink protein drinks half an hour after each workout.

Note! The protein norm is determined individually. Per 1 kg of your weight you should have 1-2 g of protein per day. And remember that in excess it is completely unhelpful, as it will begin to overload the kidneys.

Interesting: Protein diet for weight loss

How much protein to take for weight loss

I want to warn you right away that excessive intake of protein mixtures can lead to negative consequences. If you exceed the daily protein intake for a long time, you may encounter the following problems: calcium loss, intestinal inflammation, constipation, liver and kidney diseases.

If you stop eating regular food, you will experience a deficiency of micro and macroelements. No cocktail can replace vegetables, fruits, meat and fish. Which contain many vitamins and minerals. Therefore, despite all the effectiveness and usefulness of protein mixtures, nutrition should be balanced. So, how much protein should you consume per day?

• If we are talking about gaining muscle mass: for underweight men – 200-300 g per day. For overweight and overweight women – no more than 200 g. For women of average build – 250-300 g, overweight and overweight women – up to 250 g.
• If you are trying to lose weight with protein mixtures: men up to 160 g, women up to 140 g.
• If you are losing weight and working for relief: for men who are incomplete up to 250 g, for full men up to 200 g. For women of average build up to 200 g, for fat women up to 180 g.

In one dose, the body absorbs no more than 40 g of protein. Therefore, if you need to take 160 g, divide this amount into 4 doses. If you take 80 g twice, half of the proteins will not be absorbed.

Also remember that these substances are absorbed at different rates. Whey is a fast protein, but casein is a slow protein. The slower protein is digested, the more energy the body spends on it.

Classic protein drink

The most popular variation of a protein drink - it will be the best option for weight loss. This low-calorie shake contains maximum protein and minimum carbohydrates. Amino acid content: 29 g.

Boil 2 chicken eggs, separate the white and place it in a blender. Add 160 ml of milk, 70 g of cottage cheese and 1 tbsp to the bowl. natural honey. Beat everything well and pour into a glass.

Protein drink

Reviews

Reviews from some people about drinking protein shakes:

Alexandrova Anastasia

Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.

Curd and kefir cocktail

One of the simplest recipes, which consists of only three ingredients. The cocktail contains almost no carbohydrates, so it will be an excellent alternative to dinner. Protein content: 22 g.

Mix 200 ml of kefir 1-2% fat and 100 g of cottage cheese. Add 1 tsp for sweetness. honey and beat the mixture in a blender.

When should I take it?

Eating protein rationally at home is the key to achieving your goal.

• A protein shake is simply an irreplaceable drink in the morning, when the muscles are weakened and relaxed. You can add fructose to your morning drink.
• Consumed an hour before training, it will serve as a source of energy restoration and vigor. Helps restore muscles after training. It is important to adhere to this particular period of time.
• After training it will help satisfy your hunger.

It is not advisable to drink protein shakes late in the day. But, if there is no way out, then it is better to give preference to casein protein, which is not so quickly absorbed.

Drink with ricotta

Ricotta is a low-calorie and slightly sweet cheese that is an excellent substitute for cottage cheese. And flaxseed contains a small amount of fatty acids necessary for the body. And also very useful for the female hormonal system. Protein content: 22 g.

1 tbsp. flax seeds must first be ground in a coffee grinder. But you can add it whole if the blender can cope with grinding this component. Also add 150 ml of milk, 100 ml of kefir and 100 g of ricotta. Stir the mixture in a blender bowl.

How does weight loss happen?

A person loses weight, regardless of physical activity, if his diet is designed taking into account a calorie deficit.
You can lie on the couch all day and lose weight if you eat fewer calories than your body uses. With a calorie deficit, our body gets rid of not only fat, but also muscle - the main energy consumers in the body. As a result of such weight loss, you will have a thin but flabby body and weak muscles.

If your goal is a beautiful, slim and toned body, then diet alone is not enough. It is necessary to exercise regularly and include more protein in your diet. Working out and protein will help you maintain muscle while losing weight while losing body fat.

Banana cocktail

Banana increases the calorie content of the drink, but also makes it more tasty and sweet. This cocktail will especially please those with a sweet tooth - it will be an excellent alternative to unhealthy sweets. The recipe is more suitable for breakfast, because the banana drink contains carbohydrates. Protein content: 24 g.

Combine 1 glass of 1% fat milk, 100 g of soft cottage cheese and 1 banana in a blender. It is better to take an unripe banana, as it contains less sugar.

Some tips to improve the effectiveness of the “sports diet”

Exercise

This is one of the main conditions and the key to successful weight loss. Without exercise, drinking protein shakes makes little sense, because the released energy needs an outlet. You can start with morning jogging or a 30-minute workout in the gym after work. Then expand the types of sports activities: swimming, fitness, jumping rope, cycling - and these are not all options for active leisure. Don't wait for results lying on the couch at home or sitting in an office chair, you will never get it. Develop your muscles, activate your energy, constantly work on yourself and your problem. Only then will it be possible to achieve your cherished goal.

Maintaining proper nutrition

No diet is conceivable without food restrictions, including protein. Many people mistakenly believe that after drinking a tasty drink, you don’t have to limit yourself in food intake, and drinking a protein drink in itself is already the key to getting rid of hated deposits. I hasten to disappoint the readers of this article. A protein shake cannot cope with the excessive intake of excess calories. Its task is to enrich the body with concentrated protein, the absorption of which requires the consumption of more energy (which is the principle of losing weight, as we have already said). The food entering the body should not interfere with this process, violating the whole point of taking protein shakes.

The following should be completely prohibited:

1. Fatty meat, sausage products,
2. Fatty fish,
3. All types of smoked products,
4. Fried and overly salted,
5. Canned foods,
6. Fast food, fast food,
7. Culinary products and sweets,
8. Sweet carbonated drinks, alcoholic beverages.

Preference should be given to:

• Dietary varieties of meat and fish,
• Eating fruits and vegetables (in unlimited quantities),
• Cereal porridge with skim milk,
• Whole grains and nuts.

It is important to adhere to proper nutrition not only during the diet, but also after its completion for at least 4 - 6 weeks to consolidate the results obtained.

Normalization of drinking regime

How often do we think about what kind of water enters our body? Probably some will answer that they very rarely think about this question, and there will be those who will say that they have never thought about it... But in vain! Many people probably know that the human body is 70% water. How can you then not think about this question? In our interests, it is important not to neglect its quality.

Particular attention should be paid to the water consumed also because waste, toxins and decay products are removed from the body along with it. As many experts say, you need to drink at least two liters of water throughout the day, ideally in small portions between meals. After training, replenish your body's water reserves, because... a large amount of fluid comes out with sweat. Ideally, you should weigh yourself before and after each workout, and then drink the amount that was lost during physical activity.

Please pay attention to one more important point: preference should be given to non-carbonated mineral water; if possible, for better digestibility, its temperature should be at room temperature. You can use a variety of water filters to purify it from various contaminants. This water will taste much more pleasant and softer. If you drink exclusively boiled water, then under no circumstances should you allow repeated boiling or mixing of raw and boiled water.

Such water is heavy due to changes in the composition of its chemical formula, and consumption is not only very harmful to health, it is often even detrimental to the body as a whole.

In conclusion, I would like to say a few suggestions to people struggling with excess weight. Never stop halfway. Even if something doesn’t work out, even if it’s hard and you have thoughts that all your efforts are in vain. Always go towards your intended goal, breaking all barriers. Review your diet, start actively playing sports, if this or that diet does not help, seek answers to your questions from doctors, and most importantly, do not under any circumstances lose faith in yourself and your strength. After all, this is the only way to achieve such a long-awaited dream as a slim and beautiful figure.

Chocolate protein drink

Did you know that cocoa powder contains a lot of protein? Therefore, it is perfect for protein shakes, giving them a rich chocolate taste. The recipe uses only dark natural cocoa powder - it should not contain sugar. Protein content: 32 g.

Pour 150 ml of natural yogurt (you can take Greek or Turkish) and 100 ml of milk into the blender bowl. Add 1 tsp to them. cocoa powder, a pinch of cinnamon, and a few hazelnuts or almonds. Beat the mixture thoroughly.

Chocolate protein drink

Benefit

A protein shake is not the main factor in the weight loss process, but only becomes an important catalyst, helping to quickly lose excess weight while maintaining muscle tone and skin elasticity. To get the best results, drinking protein drinks must be combined with a properly balanced diet and sports training. At the same time, with the help of proper intake of concentrated proteins, the following effects can be achieved:

• decreased appetite due to slow absorption of proteins;
• acceleration of metabolic processes;
• activation of fat burning;
• losing excess weight;
• reducing the appearance of cellulite;
• acquiring beautiful muscle relief;
• receiving a boost of vigor and energy.

As a result of a competent combination of physical activity and diet with regular intake of a protein shake, the body will receive a sufficient amount of protein necessary for active training and intensive weight loss.

In addition, drinking a protein drink has a number of benefits:

• the product is quite nutritious and can easily replace one meal;
• it can be drunk immediately after waking up to provide an invigorating effect;
• The cocktail is prepared quickly, which saves time on cooking;
• Digesting proteins requires a lot of energy, so even without physical activity you can speed up the process of losing weight;
• the presence of vitamins and minerals in the composition additionally helps to normalize their balance in the body, which is very important during dietary nutrition.

Dry protein concentrates often contain L-carnitine, which accelerates metabolic and fat-burning processes, as well as additives that reduce appetite. For vegetarians, vegetable protein is available, in particular soy protein, the protein of which is less digestible, but this does not reduce the effectiveness of the drink in terms of weight loss.

Berry drink with oatmeal

This cocktail will definitely charge you with energy for the whole day, and will also be incredibly beneficial for the gastrointestinal tract. It is better to eat it in the morning or lunchtime. Protein content: 23 g.

Mix 150 ml of 1% fat milk, 100 g of natural yogurt, a handful of any berries (can be frozen) and 1 tbsp. oatmeal. If desired, add 1 tbsp to the ingredients. honey Beat the mass.

DIY recipes

The products that form the basis of the drink are:

• milk (ideally 1% fat);
• kefir (preferably low-fat);
• eggs.

There are many ways to prepare a protein shake. Recipes are divided into:

• Allowing you to increase muscle mass
  .
• Allowing you to gain weight
  .

In the first case, experienced athletes advise making a protein shake at home like this. We take:

• milk (glass);
• raw or boiled eggs (you need the whites of 4 eggs);
• cottage cheese (100 g);
• banana (1 pc.);
• honey (tablespoon);
• olive oil (teaspoon).

Beat the ingredients in a blender. We drink the drink not at once, but little by little throughout the day. The cocktail is good before grueling workouts (half an hour to an hour before) or immediately after them.

It is better to take boiled eggs to eliminate the possibility of salmonellosis infection.

How to make Schwarzenegger's favorite cocktail? Let's borrow a recipe from a famous bodybuilder. Needed:

• powdered milk (half a glass);
• regular milk (also half a glass);
• a raw egg;
• ice cream (one serving).

Drink and feel the mountains of muscles bulging under your shirt! But remember to take precautions regarding raw eggs. Maybe it’s worth boiling the egg after all?

How to make a drink that does not guarantee muscle growth, but promotes fat burning? Prepare a cocktail from:

• skim milk (0.5 l);
• nuts (30-50 g);
• honey (3 tablespoons);
• cottage cheese (300 g);
• one banana.

We drink in small portions between meals.

Cocktail with berries:

• low-fat cottage cheese (300 g);
• milk (glass);
• any berries (100 g).

Mix the ingredients in a blender. We drink during the day in 2-3 doses.

Kefir cocktail:

• low-fat cottage cheese (150 g);
• kefir (glass);
• baby food (half a jar);
• a little bran.

This drink is useful for the functioning of the gastrointestinal tract.

A couple of secrets for those who want to lose weight:

• Drink the drink shortly before bed - this way you will protect yourself from trying to look into the refrigerator and eat a product prohibited by the diet.
• Consume the drink warm – at room temperature.

When warm, the cocktail is absorbed faster and helps speed up metabolism. The result: fats are broken down faster, the process of losing weight is more fun.

If you drink a cocktail at night, do not add anything to it: in its pure form it will be quickly and easily digested. The stomach will not be full.

If you drink in the morning, stir two tablespoons of honey into the cocktail. Carbohydrates will contribute to a light mood for the new day that has begun.

Add to your protein shake:

• juices (grape, carrot, raspberry, apple and others);
• ground nuts;
• cocoa;
• chocolate chips;
• a spoonful of jam - for taste.

It’s good to make cocktails with buckwheat, barley or wheat flour. It contains fiber necessary for normal intestinal function.

Supplement your drink with fruits or vegetables of your choice. Soft pears, persimmons, carrot and beet juice will make the cocktail even more healthy, as they will increase the content of vitamins in it.

A protein shake will help:

• Strengthen your immune system.
• Accelerate the process of “building” cells due to the high content of protein compounds.
• Improve tissue regeneration.

Every novice athlete (amateur or professional) notices the appearance of muscle pain after the first classes. They are not dangerous (the body reacts to an unusual load by producing lactic acid), but they are unpleasant. In addition, pain prevents you from exercising and forces you to make your workouts less intense for a couple of days.

On the subject: Nutrition before training football player

A protein shake will reduce pain and make it go away faster.

Drink with quail eggs

Chicken eggs contain a large amount of protein, but you definitely shouldn’t use them raw. But salmonella does not live in quail eggs, so they are completely safe. Protein content: 24 g.

Separate 5-6 quail eggs from the shell and place them in a blender. Add also 200 ml of milk, 50 g of cottage cheese and 1 tsp. honey Beat the mixture with a blender.

Interesting: Egg diet: menu

Should you drink protein for weight loss?

Protein itself does not help you lose weight. That is, it does not burn fat and does not force the body to get rid of it. However, a large amount of protein in the diet leads to the loss of extra pounds due to the fact that:

• appetite decreases, as protein gives a feeling of fullness for a long time;
• muscle mass is preserved, and weight loss is carried out mainly due to fat loss;
• energy consumption for protein breakdown increases.

You can consume protein without sports and training, but in this case the process of losing weight will be slow and only under the condition of a calorie deficit. If you add regular exercise to a properly selected diet, the results will not take long to arrive.

Curd “burning” cocktail

The drink not only saturates the body with a large amount of amino acids, but also starts the fat burning process - thanks to the hot spices in the composition. Protein content: 40 g.

Take 250 g of cottage cheese with 5% fat content, pour 100 ml of water into it and add 15 g of paprika of any color. Mix everything thoroughly with a blender.

What is the best protein for weight loss?

The modern sports nutrition market offers a large number of protein shakes that contain different types of protein. Mainly:

• Whey protein is a protein obtained from whey. When it enters the stomach, it breaks down within 30-60 minutes, which is why it is called fast protein. Whey protein shakes are usually drunk immediately after training, which allows you to quickly replenish the lack of amino acids in the body and restore muscles.
• Casein protein is a complex protein formed during the curdling of milk. In terms of amino acid composition, it can be compared to cottage cheese. It is broken down in the body within 4-6 hours, due to which amino acids are gradually released. Provides muscles with nutrients and gives a feeling of fullness for a long time.
• Egg white is the white of a chicken egg. It has an optimal amino acid composition and a high degree of digestibility. It breaks down a little slower than whey – 2-3 hours. Does not contain lactose and other substances characteristic of milk proteins (casein and whey), therefore suitable for people with intolerance to dairy products.
• Soy protein, the most popular plant protein, is a good substitute for animal protein and is suitable for lactose intolerant people and vegetarians. It is a slow protein and is broken down in the body within 4 hours, but in amino acid composition it is inferior to whey and casein protein. Additionally, soy protein can cause digestive problems.

Research and the experience of athletes have shown that whey and casein proteins are the most effective for weight loss. In this case, casein is best taken at night or as a substitute for dinner, and whey protein will bring the greatest benefit after training.

Soy milk drink with kiwi

Soy milk is an excellent alternative to cow's milk. And it goes well with the sour taste of kiwi. Protein content: 21 g.

Pour 250 ml of soy milk and 100 ml of kefir into a blender. Add pre-peeled and chopped kiwi to them, as well as 1 tsp. honey Grind the mixture until smooth.

On store shelves you can find many options for ready-made mixtures for making protein drinks. But protein shakes for weight loss made at home are much healthier and even much cheaper! Save the recipes you like and lose weight profitably and with pleasure.

Write in the comments: Do you drink protein shakes?

Cooking rules

For those who prefer homemade protein shakes, it is important to know and adhere to the rules for their preparation and consumption:

• For cooking, use only warm liquid. Boiling water will cause the protein to coagulate. It will kill all the beneficial properties of the drink.
• For 1 serving, 200-250 ml of liquid (water, juice, milk) is enough to dilute the powder.
• The calorie content of a protein shake depends on the time it is taken . In the morning, higher calorie content is acceptable; you can add a little sugar or honey. But after lunch it should not exceed 200 kcal; various additives to it are also undesirable.
• If the cocktail will be used for the purpose of losing weight , then it is better to use water, low-fat milk or kefir as the liquid.