Which cocktail after training is best?

The amount of protein that a person should receivewith food under the condition of 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 beginning of classes a complex of amino acids, from which the body will receive energy during exercise, and not destroy muscle mass.

To drink a cocktail after training justit is necessary to restore 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 athletesPrefer to use whey protein when preparing post-training cocktails. You can add protein when preparing home beverages, thereby increasing their nutritional and energy value.

Cocktail after training for muscle growth,prepared according to the following recipe, contains almost 132 g of proteins in 1400 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 contentproteins and the addition of whey protein it is necessary to combine only six ingredients in the blender bowl. This skimmed milk (400 ml), 2 cups of fat-free 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 trainingprefer to use egg cocktails as an alternative to lactic and fermented protein drinks. This is due to the fact that egg protein is digested much faster than 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 hard-boiled 5 chicken eggs, 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, a tea bed of liquid honey is added to the cocktail.
3. All the ingredients are thoroughly beaten, after which the drink can be considered ready for use.

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

Fast protein cocktail with cottage cheese

Most people after exercise preferto prepare protein cocktails on the basis of dairy products. Milk, kefir, cottage cheese contain enough of the building protein in the composition. And this is just what is needed to stimulate muscle growth after exhausting physical exercises.

The most simple protein cocktail after a workoutyou can cook 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 in minutes, you can prepare a healthy and nutritious cocktail. By the way, all the ingredients must be chosen with a minimum percentage of fat.

An even more nutritious protein cocktail can becook, if you replace one of the ingredients in it (banana) with cocoa powder. As a result of intensive whipping in the bowl of a blender, you get a delicious and nutritious chocolate drink.

To prepare a cocktail after training inhome conditions it is necessary to whip in a blender 100 grams 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. 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 whipped, 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 the end.

Cocktail on the basis of egg whites

Almost 35 g of protein is contained in the compositionprotein cocktail, prepared according to the following recipe. It is prepared on the basis of egg whites with the addition of yolk, cottage cheese and 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.

For preparation of an egg cocktail it is necessary incup the blender to beat 1 raw egg and 5 proteins, cottage cheese (50 g), banana and 100 ml of water. 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 to the main ingredientsis added not a fruit and not a vegetable, but a real hot paprika. And it is useful in the content of biologically active substances, which have a positive effect on the circulatory system, diluting blood and preventing the formation of 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 thick mass is obtained.

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

Protein cocktail with strawberry flavor

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 fat - 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)a cocktail with a rich strawberry flavor, you only need to beat three ingredients in the bowl of a submerged blender. 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 high-protein cocktail can be obtained by preparing it according to the following recipe:

1. Oat groats (100 g) are poured with water for 10 minutes to make it well swollen.
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 oatmealcontains 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, butcarbohydrate. The explanation is very simple: the content of proteins, like fats, 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 pouredNatural yoghurt with a low percentage of fat content and no 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 following 2 recipe cocktails are not onlypromote weight loss after classes in the gym, but also have a positive effect on the work of the entire digestive system. This is explained by 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 are poured into the bowl of the stationary blendercoconut milk (can be replaced with ordinary fat with a low percentage of fat), kefir 1% (200 ml), a tablespoon of liquid honey and peeled and cut into small pieces of kiwi. Next, all the ingredients are whipped thoroughly 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 in a deep glassthe fresh raspberry (150 g) is ground to a puree state. 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 the glasses. The protein content in it is 17 g, fat - 6 grams, carbohydrates - 24 g.