Why Protein Shakes?
According to Scientists, an adult needs to consume 1.2–1.6 g of protein per kilogram of weight per day.
This amount of protein:
1: Lowers hunger during the day and desire to have a bite to eat at night.
2: It helps to spend more calories.
3: Helps get rid of belly fat, lose weight and not gain weight him again.
4: Increases attentiveness, visual and verbal memory.
5: Together with calcium and vitamin D supports bone health and reduces the risk of fractures.
6: Lowers Blood Pressure.
7: Boosts the amount of good cholesterol, reducing the risk of cardiovascular disease.
Why Protein Shakes Are Beneficial?
How many grams of protein did you need to consume per day to be healthy?
A person weighing 70 kg needs 84–112 g of protein per day. This is 200 g of boiled chicken breast, 2 chicken eggs, 100 g of cottage cheese and 100 g of redfish. And these are the highest protein foods. If you do not include them in your diet, it will be even more difficult to gain a protein norm.
To keep up with your daily intake, try protein shakes. Cooking them is much simpler and faster. Moreover, both from ordinary products and from powders purchased at a sports nutrition store.
What to choose: protein powder or smoothies from products?
Protein powder is a concentrated dry mixture that is made from ordinary foods: milk, eggs, and legumes. It contains the same amino acids as in ordinary food, but with little or no carbohydrates and fats. In this form, the protein is well absorbed and allows you to easily meet the calorie norm.
To maintain weight and health, normal whey protein is quite enough, and soy or pea protein is suitable for vegetarians and people with lactose intolerance. Moreover, it is not necessary to dilute the protein powder only with water or milk. You can make tasty and healthy smoothies with berries, banana, nuts and other ingredients.
Build it yourself: a complete guide to making protein smoothies
If you don’t want to spend money on sports drinks, try making high-protein cocktails from ordinary products.
How to make protein shakes at home?
If there are no other recommendations in the recipe, just mix all the ingredients with a blender.
1. Classic banana protein shake – 24 g protein, 293 kcal
. 200 g of milk;
. 100 g fat-free cottage cheese;
. 1 banana
Protein shake with egg and syrup – 17 g protein, 200 kcal
- 200 g of milk;
- 50 g fat-free cottage cheese;
- 1 egg white
- 2 teaspoons of syrup.