What are protein smoothies for
Home protein smoothies have two clear objectives: reduce fat and increase muscle mass. Depending on what we intend to achieve, we need to know certain essential things, which will allow us to judge when we can consume a drink or another. For this reason, it is essential To give the best use to these shakes. So before reviewing our protein smoothie top we must inform ourselves … Lets start!
What are proteins and carbohydrates
Protein shakes contain certain essential ingredients that change a little depending on the moment of the day and the activity we will perform at that time. That is, if we are going to train or sleep, the shake will vary according to the requirements of the moment, adding less or more protein (slow or fast) and adding less or more carbohydrates (slow or fast). For this reason, it is useful to be clear about what these compounds represent, their function, when to take them and what food they provide.
Slow -release proteins (casein or soybeans)
They are used in the time spaces that we stop consuming food, so proteins are slowly released in the bloodstream to be gradually absorbed.- Moment of the day to consume them: the ideal time would be before sleeping (better yet, if accompanied by Another rapid or medium absorption protein), exactly 30 minutes before, so during rest time, our body feeds and can perform multiple vital functions for the body (such as regenerating and protecting the muscles).
– Foods containing casein (you can also use soy): beaten cheese, yogurt cheese, yogurt, milk, etc.
– Advisable food for shakes: beaten cheese 0 fatty pig, yogurt cheese, skimless yogurt, yogurt with skid fruits without sugar, skimless ice cream without sugar (serves yogurt ice cream), etc.
Fast release proteins (milk serum)
It is used when we need to be absorbed rapidly to be more effective.- Ideal time to consume it: then and before training, as it increases muscle mass, glycogen reserves and also burns fat.
– Foods containing milk serum: milk (be sheep, goat or bovine).
– Advisable food for milkshakes: milk serum (you can buy or prepare it at home), also milk.
Medium -release proteins (albumin)
It is used when we need to be absorbed at moderate speed, neither so fast nor so slow, so that they are more efficient.- ideal time of the day to consume it: at night, before bedtime, to accompany proteins of slow absorption and thus feed us while we slept. Also when we get up (immediately) to accompany rapid absorption proteins (30 minutes or 1 hour before breakfast) and restore energy to start the day.
– Foods that contain it: egg whites and dairy, among others, such as legumes.
– Advisable food for shakes: cooked egg and dairy eggs.
Simple and complex hydrates
Carbohydrates, also known as hydrates or buttocks, in their simple form rapidly metabolize food in the body, their function is exclusively energy, since they lack vitamins and minerals.- Foods that contain them: refined sugar, brown sugar, honey, honey, Fruit, milk, etc. juices.
Complex carbohydrates are slowly absorbed by their complexity, as they contain numerous nutrients (vitamins, fiber and minerals) .- Foods that contain them: bread, cereals (rice, oatmeal, etc.), vegetables, integral paste, legumes, etc.
2. Protein shake to lose weight with banana and nutsThe milkshake of bananas and nuts is another very important protein shake for muscle growth and regeneration. But, unlike the previous one, it is used after training. This shake provides you with carbohydrates (simple and complex) necessary for you to recover the glycogen level quickly, while its protein content (fast and slow) allows you to regenerate the muscle as soon as possible, preventing catabolism and benefiting its developing. That is, banana (complex hydrate), cookies and sugar (simple hydrate), milk (fast protein), natural yogurt (slow protein) and nuts (slow absorption hydrates) allow your muscles to quickly feed and contribute to their development. Without a doubt, the protein shake with banana and nuts must be among the best homemade protein smoothies. Prepare for your next training?
Ingredients:
– 1 banana
– 20 grams of nuts
– 1 teaspoon of sugar (it is optional and can be replaced by brown sugar)
– 200 milliliters of milk
– 100 milliliters of natural yogurt
– 2 cookies
Preparation:
A protein shake in a 2×3! For this recipe you only need to gather all the ingredients, liquefy and serve. A real elixir for your muscles! If you prefer recipes with photos of the step by step, we suggest you enter the protein shake with bananas and nuts.
3. Homemade protein shake with egg
Another excellent alternative for dinner! A perfect smoothie for muscle repair during night sleep. On the one hand, egg whites have albumin, medium absorption protein, which, once cooked and consumed, the body hydrolyzes and digests them easily, they serve as units of construction and repair of tissues and muscles. On the other hand, banana, a complex carbohydrate, is responsible for maintaining stable sugar levels in the blood during long night hours. Finally, yogurt, which contains casein, slow absorption protein, contributes to the development and regeneration of tissues and muscles during the night rest period. Not satisfied with all these benefits, this drink is delicious! Without a doubt, an excellent option among protein shakes to lose weight.
Ingredients:
– 2 egg whites
– 1 banana
– 1 natural yogurt
– 1 drop of vanilla essence
Preparation:
Hand to work!- Beat the whites until you reach the snow point.
– Pour the whites into the blender and add the rest of the ingredients. Health!
Do you all want step by step? Stop here: Protein milkshake with egg.
4. peanut shake to gain muscle mass
Do not be fooled! It seems a dessert but it is actually a nutritious drink to strengthen the muscles. What ingredients contribute to this? The classic milk and peanut butter. Yes, this cream to spread contains important nutritional contributions for your muscles, favoring its growth and restoration (apart from many other important benefits). In addition, it has a lot of fiber, phosphorus, iron, calcium, zinc and magnesium. The rest? Moreno or paper sugar provides simple carbohydrates, perfect for maintaining level glucose levels. Add this powdered milk, which for each glass you get 8 times more calcium than a glass of liquid milk and, also, many more proteins (since the water from the milk has been separated). When taking this shake of protein ? It is perfect among meals, when you need to recharge. Remember, if you prefer less sugar in your shake you can modify the amount, it is also recommended that you use peanut butter prepared at home, because it is healthier and optimized the shake. To do this, do not miss the homemade peanut butter recipe. A perfect recipe to include it in your protein milkshake diet to lose weight and gain muscle mass, the perfect complement to a balanced diet.
Ingredients:
– 1 cream jar or peanut butter
– 200 milliliters of liquid milk
– 100 grams of powdered milk
– 150 grams of sugar, brown sugar or paper (it can also be replaced by a banana)
– 10 ice cubes
Preparation:
First of all we recommend preparing peanut butter at home, because you control the amount of fat (better than the peanut itself) contained in the product. Once you have peanut butter (be bought or prepared at home), place it in the blender vessel (or the processor you have), next to the milks (preferably skimmed). Then add the sugar or replace it with some healthier. A fitness dessert!
5. Mango shake with almondsAnother powerful protein, tropical and delicious proposal for your weight loss protein shakes is the mango shake with almonds. This drink has everything, simple hydrates, fast and slow proteins …, a perfect drink after training!
Ingredients:
– 1 big mango
– 2 tablespoons of ground almond
– 250 milliliters of skim milk
– 125 milliliters of skimmed natural yogurt
– 1 teaspoon vanilla extract
– 1 tablespoon lemon juice
– 2 honey tablespoons
– 1 handful of ice
Process:
– First, move the almonds and reserve.
– Peel and cut the handle in squares, reserve.
– Add all the ingredients (including the reserved) within the blender and crush until you get a couple and lump -free texture.
Do you want to see the step by step with photos? Consult it in the mango milkshake recipe with almonds.
6. Vegan protein shake with tofu
Surely if you are vegan, allergic to milk, athlete or simply want to vary the consumption of lactose, this shake will love it, because it contributes to regenerate and increase the muscle, with vegetable protein! What is the ideal time to consume this protein shake? Without a doubt, after training. But … what is the Tofu? The Tofu is obtained from soybean drink, by means of a process of coagulation of that milk. This technique allows to separate the liquid part from the solid, (similar to the process of animal cheese) and obtain the tofu (solid part of the soy drink). Soy milk contains the same amount of protein as cows milk (7-9 g/240 ml), has the same amount of fat as half-naming/skim cows milk (4 g/240 ml) and has few carbohydrates . An ideal milk substitute!
Ingredients:
– 1 orange
– 100 grams of mango
– 50 grams of almonds
– 80 grams of natural semi -a -semi -a
Preparation:
– Pela and itchs fruits in small cubes, reserve.
– Crush the almonds and reserve.
– Process in the blender the reserved fruits until a homogeneous liquid is.
– Next, add the ground almonds and the Tofu, processes again until a couple consistency is obtained.
– It serves with ice and enjoy this protein shake that cannot be missing in the protein smoothie diet to lose weight.
Do not miss the step by step with photos right here: Tofu shake recipe.
7. Homemade protein shake and after training
This magnificent protein shake has everything and, many more! Whole milk, avocados and oats are excellent foods to increase the muscle mass we need to develop when we train or have lost a lot of weight. A true fitness green elixir! As we know the benefits of milk for muscles and weight loss, it is useful to know the properties of avocado, spinach, oatmeal and banana. In the past, avocado was not included in muscle development diets due to its high content of saturated fats and high calories. However, today it is considered a perfect ally to lose weight and train, as its combination of nutrients (20 essential) and monounsaturated fats, it is very effective in building lean mass (improves the definition in the volume phase) and reduce Adipose tissue. On the other hand, spinach (also arugula and lettoo rich in proteins of high biological value, carbohydrates, healthy fats, vitamins, minerals and trace elements. If what you want is to develop muscles and lose weight, oatmeal can become your best ally, since it contains everything necessary to provide effective muscle growth. In addition, it also controls cholesterol and slimming levels. This supercereal is perfect before training and after training, as it replenishes the glycogen you spent during training and, properly combined (for example with soybean or soy milk), it improves much more its amount of amino acids, bringing it a lot to the ideal necessary for the body. Finally, banana is easy to digest, provides energy, provides proteins that build tissues (also strengthens muscles and develops them); In addition, it contains numerous natural sugars, minerals, vitamins. When taking this protein shake? Right after training.
Ingredients:
– 1 banana
– 150 grams of spinach
– 1/2 avocado
– 1 teaspoon of flowers of flowers
– 250 milliliters of milk
– 1 tablespoon of oat flakes
Preparation:
– First, crush oats or purchase oatmeal powder and reserve.- Wash and cut the spinach into small pieces, reserve.
– Peel the avocado, chop and reserve.
– Then, pela and chop the banana and place it in the blender, along with milk, ground oats, chopped spinach, avocado and honey.
– Crush everything until a couple consistency. If you prefer less dense, soften with more milk or ice.
Certainly, the way of learning is observing, for this reason we leave every step, very well detailed, in this green smoothie recipe with banana.
8. Protein shake to lose weight and gain muscle mass with turmeric and ginger
According to specialized studies, turmeric reduces the response to stress, so cortisol will also be less, facilitating the increase in muscle mass, prevention of length of lean mass (especially in very strict diets) and favoring the elimination of fat. Turmeric can increase the loss of adipose tissue in several ways, for example:- Inhibiting the synthesis of fatty acids and increasing betaoxidation.
– Decreaseing fatty acid levels through the RNA of key enzymes involved in fat storage.
For its part, cinnamon helps burn fat cells, as it accelerates metabolism thanks to its thermogenic power, and to reduce them, since it regulates the level of sugar in the body. On the other hand, ginger accelerates metabolism, helps digest better, produces a feeling of satiety and decreases cortisol levels, which facilitates the increase in lean mass and decreased fat. There is no doubt, among the best homemade shakes to lose weight, it stands out for its exotic flavor and excellent results.
Ingredients:
– 2 bananas
– 1/2 teaspoon of fresh ginger
– 1 pinch of turmeric (as a reference you can start from 1/3 of CDTA)
– 1 pinch of cinnamon (you can start from 1/3 of CDTA)
– 1 teaspoon of honey (brown sugar, paper or even some sweetener of your preference)
– 300 milliliters of half -nacked milk
– 4 ice cupiletes
Preparation:
– Peel and cut the ginger, reserve.
– Remove and discard the banana shell, chop it and deposit it in the blender.
– Add the rest of the ingredients and process everything until you achieve the desired consistency.
If you are someone very visual, you will surely prefer to look at the step by the recipe for yourself. To do this, see it here: banana and turmeric shake.
9. Pistacho protein shake to gain muscle mass
The pistachio is a real delight for the palate, in addition to nutritious for the organism. However, this dry fruit has another less known quality, its contribution to the increase in muscle mass in sports diets. This is due to the contribution of a very valuable amino acid called Arginina. This amino acid is responsible for muscle recovery, since it improves blood circulation and, with it, nutrients contribution to body cells (such as muscles), because they contribute to the creatine synthesization process. , Add to this shake the milk proteins (better skim) and the ice cream (in this case preferable yogurt ice cream, skim ice cream or skim yogurt), a dessert for the muscles!
Ingredients:
– 180 grams of pistachio ice cream
– 150 milliliters of milk
– 1/2 teaspoon of vanilla essence
– 10 peeled pistachos
Preparation:
A very easy, delicious and beneficial smoothie for your muscles.- The first thing you should do to prepare this protein drink is to pour milk into the blender along with vanilla and pistachios (they also serve 3 tablespoons).
– Mix very well, until the ingredients are fully incorporated and without lumps.
– Finally, add the ice cream, beat and serve. Lets provide for a good musculature!
If you are very detailed and want to make sure everything, you better check the step by step of this recipe here: pistachio shake.
10. Banana and Yogurt Vegan Protein ShakeBy ingesting this exquisite drink you will enjoy several benefits in favor of the growth of your muscle mass and weight loss (specifically fat) but without ingredients of animal origin. A vegan alternative for muscles! The benefits of rice milk for muscles and lose weight? Although it does not contain the same amount of protein as cows or soy milk, this type of milk compensates its nutrients in carbohydrates and calories (full of nutrients), since it is even more effective in achieving muscle hypertrophy (in case of that that is the objective). Remember, although milk serum, casein and albumin are essential in muscle growth and maintenance, calories are indispensable to help grow muscle and consequently lose weight. When is it better to delight with this shake? During breakfast. Thus, this is a homemade protein milkshake for perfect breakfast.
Ingredients:
– 300 milliliters of rice milk
– 2 frozen bananas
– 1 tablespoon peanut cream
– 1 chai tea bag
– 1 soy yogurt chocolate flavor
– 1 handful of peanuts
– 1 handful of chocolate cookies
– 1/2 teaspoon of cinnamon
Preparation:
In advance, reserve bananas in the freezer and wait until they freeze. Then, follow these steps:- CaCahuetes and reserve crushing.
– After a good time, pour the frozen bananas, peanut cream (peanut butter), cinnamon, the chai tea bag (black tea, cinnamon, ginger, cardamom, pepper, star anise, star anise …) and rice milk.
– Process all these ingredients until you get a couple and soft texture drink.
– It serves in a tarro or vessel of smoothie as follows: pour the chocolate flavor soy yogurt, add some small chocolate cookies on top, pour the shake inside, adorn with the poopahuete (peanut) reserved and place more cookies of chocolate. An exquisite vegan proposal Fitness!
Who can take protein milkshakes
Protein shakes are ideal as food supplement for a wide spectrum of people, which include:- People with very busy life and lack time for very elaborate menus.
– Good health lovers.
– Athletes.
– People who want a balanced diet.
– Fitness people.
– People who wish to lose weight.
– People who lost very fast and lost muscles.
Are protein smoothies good?
The truth is that there is no single answer, since everything depends on each person and, above all, on the type of protein shake that is taken. If we opt for commercials, we may not be giving our body what it really needs. Likewise, and although homemade protein smoothies will always be a much better option, the truth is that it is always recommended to opt for whole fruits parts when possible.
When to take protein smoothies
You should keep in mind that with 2 protein shakes a day you have more than enough for your body to begin to notice the benefits. Actually, everything depends on your daily protein consumption, even 1 shake will be enough for certain days. But …, what are the perfect moments to consume a protein shake?- In the morning, when you get up. You barely put your feet off the bed, prepare a protein shake containing fructose and then wait 30 minutes before breakfast. This morning food supply goes straight to the muscle to protect and normalize the liver glycogen level (which descends considerably). All these elements allow to avoid catabolization.
– Before starting training. Protein shakes before training are beneficial exclusively for people who perform strength or power (in volume phase or who practice quite cardio daily), but are not essential for those who need to only define themselves or maintain, therefore, they can perfectly ignore it. For people who are defining or maintaining their figure, it is more beneficial to consume a fruit (it serves apple), without any companion, thus levels glycogen and do not feel heaviness while training. If you belong to the first group (strength or power training), it is ideal that you consume a shake with double amount of hydrates (slow digestion) and less protein, since this type of shake favors that fructose does not release insulin, Thus the body will use fat as fuel. The formula here would be like this: 1 fruit (for example apple) 1/2 protein shake.- After training. Here the ideal is to quickly recover the exhausted muscle and stabilize the levels of glycogen that will be low (this applies to any type of training you perform). For this reason, you just finish exercising you must consume an energy drink or a banana, because you need carbohydrates to recover energy, stabilizing the glycogen level. Then, take a protein shake to regenerate and protect the muscles. Now, experts are discussed on whether the ideal shake must be rapid absorption proteins or a quick combination slowly. Thus, we have two options: the protein shake should contain milk serum, thus contributes to the rapid absorption of nutrients and, consequently, the body assimilates it just in time; The protein shake must contain half serum (rapid assimilation) and half casein (slow assimilation). Remember that the body takes 30 minutes to assimilate the protein shake, so you just finish training the recommended foods.
– Just before going to sleep. During night rest it is the ideal time to ingest a slow assimilation protein (casein), preferably combined with a quick or moderate assimilation, in addition to some few carbohydrates. This practice is very important because when you sleep the body stops receiving nutrients, however, it continues to perform important organic processes and uses a certain amount of energy, which although less than in the day, is equally necessary to fulfill certain vital functions. For this reason, during this period, the body will consume fat and muscle if it does not get any nutrient, therefore it is necessary Your muscles will not be catabolized). In addition, according to studies, the muscles really grow during the night, after a good break between 6-8 hours.
– Between meals. If you consume a protein shake between meals, be sure that you can arrive at food time with a more controlled appetite and a lot of energy. Thanks to this you do not feel fatigued, do not eat more, or spicy inappropriate foods during the day, because you provide the body with many proteins and few calories. The most suitable hours to enjoy this energy advance? Near 11:30 in the morning and around 5:30 p.m.
Can I be a vegetarian and develop muscle mass?
The answer is of course, all you need is good information, planning and consult with your doctor. The most important consideration about this issue involves becoming aware of the nutritional quality of animal protein and vegetable, as they are something different, being the first most complete than the second. Why? As animal protein is of high biological value, this implies that it contains all essential amino acids for the body, while plant proteins need to be complemented with other foods to become highly usable proteins. In addition, plant proteins generally provide more calories (although there are many exceptions), but they are not empty calories, but full of nutrients and few fats (always healthy and usable). For this reason, it is important that you always take into account the following factors:- Integral cereals and nuts have a lower percentage of proteins between foods of plant origin. With the exception of peanuts (peanut) that has a 25 percentage percentage. That is, you must combine these foods with others that complete the necessary proteins for day to day.
– By volume (nutritional density), vegetables have 20 grams of protein per 100 grams of meat product, while meats exceed a 20 percent of protein. However, meats have all essential amino acids for the body, and some vegetables have almost all â€, however, they always need to be complemented with other foods.
– Animal protein generally contains fat, usually saturated, with the exception of blue fish. However, they have low calories, no more than 200 calories per 100 grams. On the other hand, legumes, cereals or nuts have few fats (and very healthy), many nutrients (fiber, hydrates and micronutrients) but also many more calories than animal proteins. It is estimated that around 300 to 700 calories per 100 grams (it also depends on food, as there are several with many nutrients and very few calories). Of course, these calories are highly exploited by the body (they have great nutritional value, they are not empty calories).
