Which cocktail after training is best?

The amount of protein that a person should receive with food, subject to regular exercise, is 1.4 g per kilogram of weight. Professional athletes and people who are engaged in heavy physical labor, should increase this volume by another half. To many, this may seem strange, but protein food contributes to both weight loss and the simultaneous build-up of muscle mass. Therefore, those people who are trying to get rid of extra pounds, and those who go to training just to "puff up", will be useful protein shakes. About how to prepare them, we will tell in detail in our article.

Protein cocktail: drink before or after exercise

The question that still remains controversial: when to drink protein cocktail? The use of energy drink is allowed for a couple of hours before the start of intensive training or within 30-60 minutes after its end. And it is even better to take a half an hour before the start of the session a complex of amino acids, from which the body will receive energy during exercise, rather than destroy muscle mass.

Drinking a cocktail after a workout is just what is needed to regain strength. At this time, the depleted body is best absorbed by nutrients, which ensures the use of protein drinks.

Cocktail with high protein content

Most professional athletes prefer to use whey protein when preparing post-training cocktails. You can also add protein when preparing home beverages, thereby increasing their nutritional and energy value.

The cocktail after training for muscle growth, prepared according to the following recipe, contains almost 132 g of proteins in 1,400 ml of the product. If we take into account the fact that only 40 g of proteins are absorbed at a time and it is difficult to drink almost one and a half liters of liquid at once, it is desirable to divide the received volume into 3 receptions, every 2 hours.

To prepare a cocktail with a high protein content and the addition of whey protein, you only need to combine six ingredients in the blender bowl. This skimmed milk (400 ml), 2 cups of low-fat cottage cheese, 4 measuring spoons of canned protein (16 g of proteins in each spoon), a couple of tablespoons of Greek yogurt, raspberries (100 g) and a banana for taste. You can not add powdered protein to the cocktail, then the protein content in it will be about 64 g, which is also quite good.

Egg cocktail with honey

Some athletes after training prefer to use egg cocktails as an alternative to lactic and fermented protein drinks. This is due to the fact that the egg protein is digested much faster than the milk, which means that the restoration of strength and the construction of muscles will occur faster. There is no unanimity in the correctness of this statement, so these two types of cocktail can be easily replaced or alternated.

To prepare an egg cocktail after training, it is necessary:

1. Boil 5 eggs in chicken, cool them in cold water and peel off the shell.
2. In a glass of submerged blender, pour 200 ml of milk, 1 whole egg and 4 proteins from the rest. For taste in the cocktail is added a tea bed of liquid honey.
3. All the ingredients are thoroughly beaten, after which the drink can be considered ready for use.

This nutritious cocktail contains 30 g of proteins and 10 g of fats and carbohydrates.

Fast protein cocktail with cottage cheese

Most people after training prefer to prepare protein cocktails based on dairy products. Milk, kefir, cottage cheese contain sufficient amount of building protein in the composition. And this is just what is needed to stimulate muscle growth after exhausting physical exercises.

The most simple protein shake after a workout can be prepared with only three ingredients. For this purpose, milk (250 ml), cottage cheese (100 g) and a ripe banana are thoroughly beaten in the bowl of the blender. As a result of simple actions for a few minutes, you can prepare a useful and nutritious cocktail. By the way, all ingredients must be chosen with a minimum percentage of fat.

An even more nutritious protein cocktail can be prepared by replacing one of the ingredients in it (banana) with cocoa powder. As a result of intensive whipping in a bowl of a blender, you get a tasty and nutritious chocolate drink.

To prepare a cocktail after training at home, it is necessary to mix 100 g of cottage cheese, a glass of milk with a fat content of 1.6% and a tablespoon of quality cocoa in the form of a powder in a blender. The protein content of this beverage is 28 g, fat 4 g, and carbohydrate 9 g.

Natural protein cocktail with banana

To accelerate the growth of muscle mass after training, many athletes prefer to drink such a cocktail:

1. Pour 220 ml of milk into the bowl of a stationary blender with the lowest percentage of fat.
2. Add 50 g of low-fat cottage cheese and the protein of the hard-boiled egg.
3. In the last turn, other ingredients are added honey (1 tablespoon), banana and olive oil (1 teaspoon).
4. All the ingredients are thoroughly beaten, after which the resulting beverage is poured into a glass.

Such a cocktail after training should be prepared immediately after classes and consumed no later than 45 minutes after their end.

Cocktail on the basis of egg whites

Almost 35 g of protein is contained in the protein cocktail, prepared according to the following recipe. It is prepared on the basis of egg whites with the addition of yolk, cottage cheese and a banana. If you drink this cocktail immediately after training, you can quickly restore the muscles. In addition, as is known, the protein contained in eggs is absorbed more quickly, which means that such a cocktail after exercise will bring maximum benefit to the body.

To prepare an egg cocktail, you need to beat 1 raw egg and 5 proteins, cottage cheese (50 g), a banana and 100 ml of water in the blender bowl. The resulting drink should be drunk immediately after preparation. Since raw eggs are used for the cocktail, care must be taken to thoroughly treat them with soda before use.

Hot cocktail after workout

In the next cocktail, the main ingredients are added not the fruit and not the vegetable, but the real hot paprika. And it is useful in the content of biologically active substances that have a positive effect on the circulatory system, diluting blood and preventing blood clots. In addition, paprika accelerates the absorption of nutrients.

An acute cocktail after training with a hot paprika is prepared in this order:

1. 200 ml of water are poured into the blender bowl.
2. On top 400 grams of low-fat cottage cheese are poured out.
3. In the last turn, a teaspoon of ground red paprika is added.
4. All the ingredients are beaten until a homogeneous, moderately dense mass is obtained.

A hot cocktail is ready. It can be used both after training, and during the day.

Protein cocktail with strawberry taste

People who are engaged in the gym, after training, it is important to restore both protein, and carbohydrate, or energy, stock. Therefore, when choosing a protein cocktail recipe, it is important to pay attention to its nutritional value. Ideally, if the content of proteins and fats will be high, and fats - at a low level. Such a nutritional value is provided by a cocktail prepared according to the following recipe. It contains 34 g of protein, 26 g of fat and less than 4 g of carbohydrates.

To prepare a delicious protein (protein) cocktail with a rich strawberry flavor, you need to beat in the bowl of a submerged blender only three ingredients. To restore the protein balance, you will necessarily need milk 1.5% (200 ml), cottage cheese (200 g) and 100 g of fresh or frozen strawberries. This cocktail will not only fully restore strength, but also give a good mood for the whole day.

Oatmeal cocktail with cottage cheese and apple

Almost 800 ml of a cocktail with a high protein content can be obtained by preparing it according to the following recipe:

1. Oat groats (100 g) are poured with water for 10 minutes so that it swells well.
2. Apples (2 pcs.) Are cleaned from the core. The rind can be left as it is an additional source of fiber.
3. Prepare 200 g of low-fat cottage cheese.
4. Now all the prepared ingredients (oatmeal, cottage cheese and apples) are loaded into the blender bowl and thoroughly whisked to a homogeneous consistency.

Protein cocktail after training with oatmeal contains 45 g of proteins, 110 g of carbohydrates and 7 g of fat. You can drink it for 2 meals. The first time - half an hour after training, and the second - with the next meal in 2-3 hours.

Blueberry cocktail with yogurt

This cocktail can be called not protein, but carbohydrate. The explanation is very simple: the content of proteins, like fats, it is low, and carbohydrates are as much as 60 g. Its use is recommended for athletes to restore energy reserves after performing physical exercises.

Home cocktail after training is prepared very simply and quickly:

1. 60 g of dry oatmeal "Hercules" is poured into the bowl of the blender.
2. Next is added a peeled banana and 60 g of frozen blueberries. You can also take a fresh berries, but with a frozen cocktail it turns out more refreshing.
3. At the very end, oatmeal and fruit are poured with natural yogurt with a low percentage of fat and without additives. In total, about 300 or 400 g of this fermented milk product will be needed. You can add less yogurt, then the drink will look more like smoothie than a cocktail.

Cocktail after weight loss training

The next 2 recipes of cocktails not only promote weight loss after classes in the gym, but also have a positive effect on the entire digestive system. This is due to the presence of fermented milk products in the composition and high in fiber.

Cocktails after training at home can be prepared according to the following recipes:

1. 300 ml of coconut milk is poured into the bowl of the stationary blender (it can be replaced with a conventional one with a low percentage of fat content), kefir 1% (200 ml), a tablespoon of liquid honey and peeled and cut into small pieces of kiwi. Further all the ingredients are thoroughly beaten until a uniform consistency is obtained. The protein content in this cocktail is 21 g, fat 17 g, carbohydrate 10 g.
2. Using a submerged blender, a fresh raspberry (150 g) is crushed into a deep glass in a deep glass. Then, milk and yoghurt are poured into the berry mass with a fat content of 1.5% (200 ml each). The ingredients are once again well beaten, after which the cocktail can be poured over glasses. The protein content in it is 17 g, fat - 6 g, carbohydrates - 24 g.