Why do you need protein shakes and how to prepare them, even from simple ingredients
Educational Program Food / / December 19, 2019
Why Protein Shakes
As scientists believeMR 2.3.1.2432-08 norms physiological needs for energy and nutrients for different groups of the Russian population.Introduction to Protein Summit 2.0: continued exploration of the impact of high-quality protein on optimal health, Adult day need to consume 1.2-1.6 grams of protein per kilogram of body weight.
This amount of protein:
- lowersGhrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber. Critical role for peptide YY in protein-mediated satiation and body-weight regulation. Regulating satiety in bulimia nervosa: the role of cholecystokinin., Effect of a high-protein breakfast on the postprandial ghrelin response. Protein-induced satiety: effects and mechanisms of different proteins. Proteins and satiety: implications for weight management. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations hunger during the day and the desireThe effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight / obese men night snack.
- It helps to spend more caloriesThe effect of protein intake on 24-h energy expenditure during energy restriction.
- It helps to get rid of belly fatQuality protein intake is inversely related with abdominal fat, Intake of macronutrients as predictors of 5-y changes in waist circumference, Lose weight and not gainHigh protein intake sustains weight maintenance after body weight loss in humans it again.
- increasesRelationships between Dietary Intake and Cognitive Function in Healthy Korean Children and Adolescents attentiveness, visual and verbal memory.
- Together with calcium and vitamin D supportsDietary protein: an essential nutrient for bone health., Dietary protein and skeletal health: a review of recent human research bone health and reduces the risk of fractures.
- lowersDietary protein and blood pressure: a systematic review blood pressure.
- increasesDietary protein and exercise have additive effects on body composition during weight loss in adult women the amount of good cholesterol, reducing the risk of cardiovascular disease.
How many grams of protein you need to consume per day to be healthy →
A person weighing 70 kg must be 84-112 grams of protein per day. This 200 g of boiled chicken breast, 2 chicken eggs, 100 grams of cheese and 100 g of red fish. And this is the most high-protein foods. If you do not include them in your diet, normal type protein is more difficult.
To keep up with the daily norm, try protein shakes. Cook them much easier and faster. Moreover, both the conventional products, and from powder bought at the store sports nutrition.
What to choose: powder, or protein shakes from products
Protein powder - a concentrated dry mixture, which is produced from conventional foods: milk, eggs, beans. It contains the same amino acids as in the normal diet, but little or no carbohydrates and fats. As such, the protein is well absorbed and makes it easy to meet the calorie norm.
To maintain weight and health will be enough conventional whey protein, and for vegetarians and people with lactose intolerance suitable soy or pea protein. Though not necessarily to plant protein powder only water or milk. You can prepare delicious and healthy smoothies with berries, bananas, nuts and other ingredients.
Do It Yourself: The Complete Guide for the preparation of protein smoothies →
If you do not want to spend money on sportpit try to prepare high-protein shakes from conventional products.
How to cook the protein shakes at home
If the recipe is no other recommendations, just mix all the ingredients with a blender.
1. Classic banana protein cocktail - 24 g of protein 293 kcal
- 200 g milk;
- 100 g skim cottage cheese;
- 1 banana.
2. Protein cocktail with egg and syrup - 17 g of protein 200 kcal
- 200 g milk;
- 50 g of skim cottage cheese;
- 1 egg protein;
- 2 teaspoons of the syrup.
3. Fruit cocktail with honey - 19.5 g of protein 198 kcal
- 100 g skim cottage cheese;
- 100 grams of milk,
- 2 thin slices of peach, better - the frozen;
- 1 tablespoon of honey.
4. Chocolate protein cocktail - 34 g protein, 482 kcal
- 150 g Greek yogurt;
- 10 raw almond;
- 1¹/₂ dining cocoa powder spoon;
- ¹/₂ teaspoon cinnamon;
- 1 banana, frozen and sliced into slices;
- 150 grams of milk,
- 1 teaspoon of syrup - on request.
5. Strawberry protein cocktail - 41.5 g of protein 633 kcal
- 450 g strawberries;
- 2 tablespoons sugar;
- 225 g of cheese;
- 2 tablespoons of honey;
- 1 teaspoon vanilla;
- 60 ml of water;
- ¹/₂ large banana or 1 small;
- 1 cup ice;
- whipped cream - optional.
Preheat oven to 180 degrees. Clean the strawberries, mix with sugar and put in the oven for 30 minutes. For cooking time stir once. Remove from oven and let cool.
With the help of a blender, combine the berries and their juice with the remaining ingredients until smooth.
6. Protein cocktail with pineapple and strawberry - 25.6 g of protein 470 kcal
- 110 g of strawberries, fresh or frozen;
- 125 g Greek yogurt;
- 125 g milk;
- 30 g of pineapple juice;
- 40 g soft peanut oil;
- ¹/₂ tablespoon of honey.
7. The protein cocktail with banana and spinach - 22.4 g of protein 196 kcal
- ¹/₂ large banana, sliced and frozen;
- 150 g of defatted Greek unsweetened yogurt;
- 225 g of spinach;
- ¼ teaspoon vanilla extract (3.5 g of vanilla sugar).
8. Protein cocktail with oatmeal and berries - 23 g of protein 557 kcal
- 45 g of oat flakes;
- 230 g milk;
- 80 g of frozen berries;
- 3 tablespoons of honey;
- 100 g Greek yogurt;
- some ice.
9. Protein cocktails and peanut butter - 22.3 g of protein 485 kcal
- 80 g of bilberry or blueberry (can be replaced by a cherry);
- 1 tablespoon peanut butter;
- 280 g of skim yogurt vanilla;
- 1 medium banana;
- a few ice cubes.
10. Protein cocktail with nuts and seeds - 19 g of protein 529 kcal
- 1 tablespoon of pumpkin seeds;
- 1 tablespoon sunflower seeds;
- 1 tablespoon flax seed;
- 1 sliced banana;
- ¼ teaspoon vanilla extract (3.5 g of vanilla sugar);
- 8 almond kernels;
- 245 g milk (can be replaced by almond);
- ⅛ teaspoon turmeric;
- 1 teaspoon of honey;
- 3 ice cubes.
Seeds of pumpkin, sunflower and flax, soak overnight in water. Banana put in the freezer.
Morning drain and grind seeds in a blender. Add the frozen banana, vanilla, turmeric, honey, milk, almonds and ice and bring a blender until smooth.
see also
- 7 delicious cocktails slimming →
- The vegetable proteins useful and where they are most →
- How to Cook a summer smoothie without prescription →