People who systematically visit the gym with simulators need special nutrition, thanks to which the results of training will appear in appearance at full power. The main focus of nutrition in sports is protein.
One of quick ways deliver to your body required amount protein is to consume a protein shake. It will help in losing weight and building the desired forms. Preparing a protein shake is very realistic and at home.
The correct point for creatine is 5 to 6 grams per day, this is the ideal amount to use all your goodness and avoid possible side effects. This compound, in addition to being beneficial for fitness, is very beneficial for overall health because.
Creatine is also good for the brain by improving cognition - especially in the elderly. It improves mood. This supplement is phenomenal for our mood as well as being an effective treatment for depression and bipolar disorder.
- Great for diabetics.
- Keeps glucose levels at bay.
- For the muscles.
- Here's a study proving the above.
If you visit the gym in the system, then you should drink these cocktails both before and after training. This is essential for your muscles.
Why is it important to enjoy such a drink before a workout? Any active physical activity for the body is stress, during which it loses a lot of energy. At power loads muscle tears occur. But if you feed your body with protein before class, then this stress is significantly reduced. The body becomes more resilient. And muscle recovery will be carried out at a faster pace.
A solid choice, besides being healthy and with virtually no side effects. Fully recommended. This is not quite an addition, but two. This combination, besides being very economical, is very effective and can be supplemented with diets. Exactly what you need to do is combine caffeine with green tea extract, which will help us burn much more fat in our workouts. In a short time, we will explain the mechanism of operation, as well as The right way combining these two elements that will help you lose weight and even make you more productive at work or school - you'll find it all in a few moments.
An important point for the muscles is to drink a protein shake after you have finished physical activity. Immediately after a workout in the gym, for about 30 minutes, the window of proteins and carbohydrates remains open. And here it is important not to miss this time and drink a protein shake. New forces will come very quickly.
To understand how to work together, we must first understand what role each variable plays in this equation, where end result is weight loss and you can look so much better with the body you've always dreamed of. For its part, caffeine plays a fundamental role in this peculiar combination: away from fat. More specifically, it binds to fat cells and optimizes fat removal, preventing fat accumulation in the body. On the other hand, it is also known to increase metabolism, causing a fat-burning effect both during and after exercise.
What is the role of such cocktails in weight loss?
A protein shake is good not only for a set muscle mass but also in weight loss. In the process of losing weight, the balance of all nutrients in the diet plays an important role. If you remove carbohydrates from your regimen to the maximum and start using protein shakes more often, then the matter of losing weight will go much faster.
Now we have to talk about the second element - green tea extract. The magic lies in the antioxidants known as catechins, which in addition to strengthening immune system and ensure good cardiovascular health also have fat burning properties.
At this point, the great power that this combination brings is more than evident. On the one hand, caffeine is responsible for preventing the accumulation of fat in the body, and green tea fulfills the mission of keeping the metabolism at an ideal pace to make weight loss more effective.
These drinks are also good because they are liquid foods. And liquid food is much easier to be absorbed by the stomach, without the need for extra energy. digestive system. In addition, such food almost instantly becomes nutrition for the muscles.
And you don't have to spend money on sports nutrition, since protein shakes can be prepared at home.
What is your mechanism of action?
Recently, there has been an explosion in the popularity of this product. Although exaggerations are made, this addition can be very useful if kept as good food and constant physical activity. Among the most significant and related advantages for our subject we have.
- Reduces the absorption and accumulation of fat.
- Increases fat metabolism.
- Ideal for diets.
- This helps to effectively control appetite.
Drink prescriptions
First, let's learn the important rules that will be observed when making a cocktail. Based on these rules, you can prepare a protein shake according to own recipe. But, don't worry, below we will also give recipes for which drinks you will definitely like.
- A protein shake must be at a certain temperature, about 36-37 degrees. At this temperature, the stomach will work as efficiently as possible.
- Do not exceed portions. It should be approximately 250-300 ml. Your body will not absorb more than that at one time. And everything that is not digested will go into weight gain.
- Consider foods that your body can't digest and don't add them to your drink. For example, you don't need to make a protein shake with milk if you can't digest it. In this case, replace it with juice. This replacement will also be justified if you want to remove some weight.
The basis of the composition will be protein. The components of such a drink at home must be selected so that there are approximately 25 grams of protein compounds. And carbohydrates and vitamins are about 5-10 gr. Dilute the drink with juice or milk to the consistency of sour cream.
Although fish has its own qualities, it surpasses a significant part of them - and can be a successful partner in the fight against excess weight, as well as for health benefits such as.
- Take care of the joints as it contains.
- Promotes good cardiovascular health.
Generally, if the body is low in vital fats such as omega-3s, the metabolic rate slows down severely, so your hard work in your workouts is truncated before a difficult hurdle to overcome without certain dietary adjustments.
Here are the basic ingredients for such a drink at home:
- Liquid: juice, milk, kefir, water, yogurt, approximately 200 ml.
- Protein compounds: quail eggs, chicken eggs, powdered milk, cottage cheese low-fat, about 50-100 gr.
- Carbohydrate-type products: brown sugar, jam, honey, about 10 gr.
- Can add vegetable fats: your favorite unrefined oil 1 tbsp
- Vitamins: fruits, berries, can be frozen.
If you need to gain weight
The composition of such drinks may vary depending on the purpose of their use. If you feel a lack of muscle mass, then you should drink weight gain shakes. Their composition will be more high-calorie and nutritious. From liquids for weight growth are suitable: milk, fermented baked milk, kefir.
However, the same benefit can be obtained from fish oil, but studies show that the oil obtained from this small crustacean can be 48 times more potent than the oil obtained from fish. But there is something else that has a unique ability that fish oil does not have: it stimulates mitochondria. In other words, it helps your body burn more fat, it makes you almost honored to burn fat. This allows fatty acids to more easily enter the mitochondria, where they are used as fuel.
Like the other add-ons on this list, it also plays important role in the fight against appetite. This is done because it helps stabilize blood sugar levels, preventing a person from overeating. It is also a great ally in your workouts. This will be what the aid was supposed to give you the most in every workout because it helps you get more energy during your workouts. Another important point is that it helps to regenerate muscles after a workout, promoting their healthy growth.
This is all used if your body normally absorbs these products. Suitable fruits for weight gain are bananas and grapes. In order to add weight to yourself, you can also use cottage cheese in these drinks, the fat content of which is medium.
If you need to lose weight
If you want to use such cocktails mainly in order to speed up the process of losing weight, then you are better off using less calorie ingredients.
Therefore, we can say that this is also very good if your goal is to increase muscle mass. In conclusion, a wise integration into our food, which will lead us to the fact that the state "fits" faster. We find another oil on this list of supplements - and probably the best way so that you lose those extra pounds. Its unique and unique combination fatty acids makes it possible to produce powerful effects on metabolism. The secret to coconut oil is that it is composed almost entirely of medium chain triglycerides.
From liquids for weight loss, low-fat kefir, any juices, just water are ideal. From fruit for more effective weight loss any berries and citrus fruits are suitable. If you add cottage cheese to the composition, then for weight loss it is better to take low-fat.
"Aristocrat"
To let your imagination run wild, we present to you ready recipes protein drinks. Cooking them is not a difficult task, even if you are at home. The cocktail, which is called "aristocrat", is characterized by a reduced fat content. Such a cocktail can be made and consumed in fasting days which are so effective for weight loss. In addition, it will have a beneficial effect on the development of your muscles.
The body metabolizes these fats in a completely different way compared to long chain fats. Now let's get a little more serious and let's get this research to start. Clinical studies have shown that people who consume more medium chain triglycerides expend more energy and therefore make it easier to burn fat. This study cited that 48 overweight people were tested, men and women.
As a result, it was shown that the group that consumed Coconut oil, burned much more fat than the supplemented group olive oil. That being said, coconut oil has been shown to be an effective and natural supplement that can help us in enhancing the benefits of exercise and diet.
Take 200 ml low fat milk, a few plums, low-fat cottage cheese. Throw all the ingredients into a blender and mix at medium speed. Protein shake should be consumed immediately after preparation.
"Chocolate Bunny"
The difference of this cocktail is nutrition, it will help in order to gain muscle mass. It is extremely easy to make it at your home. If the first drink can be consumed just during the day, then this shake is best made and consumed right before training.
Learn more about medium chain triglycerides. It has already been said that the body processes them differently - but how does it do it? When consumed, they are sent directly to the liver from the digestive tract, where they are converted into energy or ketogenic bodies, making coconut oil a spectacular addition to the ketogenic diet.
This is an excellent source of energy. So you can complete your exercise plans more even if you are on a diet with low content carbohydrates. They are also known to control appetite. Like several supplements on this list, appetite control is another good thing about coconut oil, more specifically medium chain triglycerides. General rule for any weight loss plan to create a calorie deficit and this supplement will help you achieve that without having to deal with constant hunger pangs.
In a blender, you need to throw 5-8 grams of honey, a teaspoon of cocoa, 200 ml of milk, spicy seasonings are perfect here. Such a drink is a complete dessert, which is also ideal for gaining muscle mass.
Drink with oatmeal
If oatmeal delights you, then making such a drink at home will be a real pleasure for you. It is very suitable for those who train in the morning. It can be used as breakfast. It will energize you, protein will contribute to muscle growth. Before morning workouts, nutrients for muscle mass are very important.
It attacks abdominal fat. Although it is a myth to burn fat in a localized way, research has shown that coconut oil helps to lose fat and reduce waist circumference. Now detailed description research has said a little more. It was performed by 40 women who received 30 grams of coconut or soybean oil for 28 days. They were instructed to eat fewer calories and walk every day. At the end of the study, both groups lost weight, but only the coconut oil supplemented group lost belly fat, while the soy oil group slightly increased abdominal length.
2-3 tablespoons of oatmeal or cereal pre-fill with warm juice or milk. Leave for a few minutes. Then throw everything together with the liquid into a blender. A tablespoon of low-fat cottage cheese will also go there, you can throw in a little jam or honey.
This indicates that a coconut oil supplement can work wonders in the long run. Since it was only 28 days, and with a more aggressive exercise plan, better results would have been possible - and of course if a ketogenic diet had been followed.
You can include coconut oil in any food or meal, you can even make a "homemade nootropic" with coffee and coconut oil. There is no universal dose, but it is recommended to consume up to 45 grams per day. This amount may decrease or decrease slightly depending on your goals, but since your mission is to lose weight, it's best to keep 45 grams per day as a cap.
Using prescriptions for cocktails, feel free to make recipes yourself. Don't be afraid to make these drinks at home. We are sure that your recipes will be even more interesting.
Protein is widely known to help men (and in some cases women) build muscle when they hit the gym. Protein is a protein. Its importance lies in the fact that it restores and promotes the growth of muscle tissue, as well as for the formation of antibodies and blood cells.
Try to consume only virgin coconut oil because it retains all of its nutrients and has not undergone refinement processes that cause it to lose much of its properties. This mineral may seem like a somewhat odd addition to this list, but you will soon discover the reason for its presence. Iodine helps our thyroid to function properly, and by doing so, it also makes it easier for us to lose weight. If you feel stuck in the process of your diet and exercise plan, it may be because your thyroid not working properly due to an iodine deficiency in your diet, which will slow down your metabolism and save more water.
Protein is a supplier of amino acids that form the elements for building the cells of the human body. human body You need to get enough protein to maintain your functions. Approximate norms of the amount of protein intake per day can be calculated by the formula: for 0.5 kilograms of body weight, 1-1.5 grams of protein is needed.
This supplement has been added to the list because there are people who are deficient in this important mineral and they don't know it. Once the deficiency has been resolved, the thyroid gland will begin to function normally, and thus the metabolism will speed up, allowing you to burn fat more easily.
So the advice is that if you're feeling really stuck, see your doctor to see if there's a mineral deficiency. In no case should you self-medicate, because the abuse of this mineral can cause hypothyroidism.
We are already at the last stage of this list and we find this popular antioxidant. If you think it only serves to maintain younger looking skin, you'll be happy to know that it can also help you lose weight faster. This new aspect of resveratrol has become popular in last years and in this section we'll see what you can do to benefit your weight loss plan.
How does protein help you lose weight?
To date it is known great amount a variety of diets and nutrition programs designed for weight loss. Protein is one of the most important elements of the diet. Nutritionists have begun to recommend the use of protein shakes as effective remedy to reduce body fat. Protein shakes very low-calorie and this is their main secret, at the same time, the protein compounds that make up the composition will not go into fats, but will go to building muscles. When consuming protein shakes without doing heavy physical activity in the gym, fats will go away, and the body will take on beautiful forms.
How to use protein shakes correctly?
Protein shakes can also be consumed by those who plan to increase muscle mass, as they contain protein that helps strengthen muscles. The same protein is also needed for weight loss, because. it speeds up the metabolic processes.
In order for the consumption of a protein shake to go to weight loss, a number of points must be considered:
- The need for daily physical activity. For this, any cardio exercises are suitable, such as: gymnastics, running, aerobics, fitness without heavy weights, swimming, etc.
- When using protein shakes, nutrition should be varied and balanced (a combination of proteins, fats and carbohydrates).
- Perhaps reducing the food from five times a day to three times. Lunch or afternoon snack can be replaced with a protein shake.
- It is better to start taking protein shakes with one serving a day. We need to look at the body's reaction to the consumption of cocktails. As results improve, continue with one shake per day regimen. In the absence of any changes in the results, it is worth considering increasing the dose of protein shakes to two per day.
- It is recommended to use a protein shake for weight loss in the morning, between breakfast, lunch or dinner, 30 minutes after exercise or at least 2 hours before bedtime.
- A protein shake is advised to drink slowly and in small sips.
This drink can be purchased or prepared in several ways:
- Buy a protein shake (ready-made) at a specialized sports store. food or cafe fitness club (gym).
- In a sports store, pharmacy, buy a powder with which to make a cocktail yourself at home.
- From natural ingredients get a drink at home.
Recipes for making your own protein shake
There is a large selection of protein shake recipes based on milk, cottage cheese, kefir and others. useful products using a mixer or blender. Making the following cocktails at home will not cause any difficulties:
Green protein shake with kiwi and honey.
Ingredients: kiwi (1 pc.), Honey (2 tablespoons), milk (300 ml), kefir 1.5% (200 ml).
Cooking:
- Grind kiwi into small pieces;
- Heat honey in a water bath or microwave oven to a liquid state;
- Place the ingredients in a blender;
- To stir thoroughly.
Raspberry protein shake.
Ingredients: raspberries (150 g), milk (200 ml), kefir 1.5% (220 ml).
Cooking:
- Crush the berries.
- Mix.
Tangerine protein shake.
Ingredients: tangerines (2-3 pieces); milk 1.5% (400 ml); kefir 1.5% (100 ml); linseed oil (1 tsp).
Cooking:
- Squeeze juice from tangerines;
- Mix the pulp and juice from tangerines with linseed oil;
- Place all ingredients in a blender;
- To stir thoroughly.
Cottage cheese protein shake with fruit.
Compound: skimmed milk or yogurt (0-2%), cottage cheese, fruits (berries), bran.
Cooking:
- Add curd to milk
- Place crushed fruit in.
- Add oatmeal to the resulting mass.
- Mix everything in a blender.
Protein shake with strawberries.
Ingredients: strawberries (100 gr.), milk (250 ml), fat-free yogurt (200 ml), flax seeds (1 teaspoon).
Cooking:
- Place milk and yogurt in a blender.
- In the resulting mass, add strawberries and flax seeds.
- We mix.
Natural protein shake.
Ingredients: sour cream or curdled milk (150 gr.), vegetable or olive oil (60 gr.), orange juice (100 ml), egg (1 pc.), Lemon (1/2 pc.), Raspberry syrup (20 ml. )
Cooking:
- Squeeze out lemon juice.
- Mix all ingredients.
- Beat the resulting mass in a mixer.
Banana protein shake with cinnamon.
Ingredients: skim milk (200 ml), banana (1/2 pc.), Cinnamon (pinch), vanillin (pinch).
Cooking:
- Combine all ingredients.
- Whisk in a blender.
Pear protein shake.
Ingredients: pear (1-2 pieces), Apple juice(220 ml), brewer's yeast (10 grams), Walnut(peeled 3 pieces), lemon (0.5 pcs.)
Cooking:
- Chop fruits.
- Add the rest of the ingredients.
- Mix in a blender or mixer.
Green kefir drink.
Ingredients: kefir (1 tbsp), non-carbonated mineral water (1/3 cup), dill, parsley, fresh cucumber(1 PC.).
Cooking:
- We combine kefir and water.
- Chop dill, parsley and cucumber.
- We combine all the ingredients.
- Beat everything with a blender or mixer.
Beetroot protein shake.
Ingredients: beets (1/4 pc.), Carrots (2 pcs.), Fresh ginger (20 gr) and orange (1 pc.).
Cooking:
- Grind carrots and beets.
- Squeeze orange juice.
- We combine all the ingredients.
- Beat with a mixer or blender.
Tomato protein shake.
Ingredients: tomatoes (2-3 pcs.), Lettuce leaves (20 gr.), Dandelion legs (10-15 gr.)
Cooking:
- Tomatoes are peeled.
- Grind lettuce leaves and dandelion legs.
- Mix all the ingredients and beat with a mixer.
What will be the result if you constantly use protein shakes?
- By using them regularly, following a diet and doing physical exercises, you can lose 5 kg in a month;
- Cocktails contribute to the improvement of metabolic processes, which leads to an improvement in well-being;
- Protein shakes give energy to the body;
- Decrease orange peel in problem areas;
- The figure takes on beautiful forms.
Are there any contraindications to the consumption of protein shakes?
Protein is a fairly active substance, it manages to perform a huge number of various functions in the human body.
People who have been diagnosed with diseases of the urinary excretory system or other chronic diseases, it is worth consulting a doctor before using protein shakes.
To summarize: protein shakes are very tasty and very beneficial for the body. On top of all this, protein shakes perfectly suppress the feeling of hunger. That is why they are ideal for those who are forced to diet or perform serious workouts.
