To use protein shakes for weight loss, it is not necessary to exhaust your body through professional weight training, as they are effective even with simpler workouts. The main thing is to cook them correctly and follow the recommendations for use. In general, protein helps to spend more energy, thanks to which fat stores are burned. You can prepare protein shakes at home for weight loss from professional sports supplements or natural ingredients.
What is a protein shake for weight loss
The basis of protein shakes is dry protein, which is a powder. It is obtained from foods rich in protein. You can buy protein for weight loss at specialty stores that sell sports nutrition. Ready concentrates differ in composition and are:
- whey;
- Egg;
- dairy products or casein;
- complex;
- soy.
A protein shake is a drink made by diluting protein with juice, milk or water. It helps build muscle tissue, perfectly saturates the body and does not contribute to the deposition of fat. These drinks are often prepared from ordinary natural products, such as milk or kefir, with the addition of fruits, berries, vegetables, herbs and other simple ingredients. Commercial and homemade protein shakes help with weight loss, but it is important to know the composition and instructions on how, when and how much to drink.
Composition
The specific composition of the cocktail depends on the preparation option - whether it is conventional products or professional sports supplements. The latter necessarily contain a water-soluble protein obtained from eggs, soy or whey. Specialized protein shakes additionally contain:
- multivitamin complexes and mineral supplements;
- sucrose or fructose, which increase the calorie content of the drink;
- L-carnitine, which accelerates fat consumption;
- chromium picolinate, appetite suppressant;
- amino acids that slow down the process of assimilation of proteins after they enter the body;
- fats and lactose, if the drink is whey and vegetable proteins, if soy.
From natural products
The composition of homemade drinks includes familiar products, most of which are used daily. The basis is kefir, milk, cream, cottage cheese or yogurt. To give special taste qualities, berries or fruits are added. The composition may include other ingredients which are natural sources of protein of animal or vegetable origin. This list includes:
- Seafood;
- greens - asparagus, cucumbers, broccoli, spinach;
- nuts;
- soy;
- cereals;
- cocoa;
- oat or wheat grains;
- egg white.
sports nutrition
The main component of the drink for weight loss is protein, which is contained in a large amount. It accounts for up to 40 grams per glass of drink. This amount is taken from the condition that the body can absorb so many things at once. Carbs are only included in energy drinks. In all their forms, vitamins and minerals are found:
- fluorine;
- calcium;
- the copper;
- zinc;
- iron;
- vitamins A, B, C, E.
What is a protein shake good for?
The usual products that a person consumes daily cannot always meet the body's nutrient needs. This is especially true for those whose diet includes excessive loads. This is where protein shakes come to the rescue. They are designed specifically to improve body contours and build muscle mass. By eating them, you speed up your metabolism, which helps you burn fat faster. At the same time, there is no muscle breakdown, as they are supported by a high dose of protein.
How does it work to lose weight
The body spends a lot of time digesting protein, which results in a lot of energy expenditure. The body draws the missing amount from its own reserves, which is why active fat burning begins. The effect of protein shakes for weight loss is as follows:
- Suppression of hunger. Due to the longer absorption of proteins, a single serving of the cocktail saturates for the next two hours. The result - you have no desire to break away to eat something sweet.
- Work capacity. With a normal diet, fatigue can often set in. A large portion of protein, on the contrary, energizes, improves mood and increases efficiency.
- Collector. Unlike diet dishes, cocktails have a wide selection of flavors, which greatly facilitates the process of losing weight.
- Strengthening immunity. Food is always stressful for the body. This is especially true for the amount of essential vitamins. Protein drinks saturate the body with many useful substances, which helps to strengthen immunity.
Muscle Benefits
Protein is particularly beneficial for the muscles. This does not allow them to break down losing weight with fat. As a result, only excess weight is burned, and muscles not only remain, but also gradually increase. Due to this, the body becomes more raised. Proteins are not only the building material of cells. It also performs a transport function, transports hemoglobin throughout the body, which supplies oxygen to all organs. The result is that the connective tissues recover faster after high loads in the gym. Due to this, the muscles become robust.
Protein shake for weight loss at home
There is no need to buy special professional sports supplements. Protein shakes are easy to make at home. They can be based on fermented milk products or juice, better squeezed. In addition, they contain vitamins and digestive supplements. Do not use only sugar and other products with it in recipes. Otherwise, the calorie content of the finished product will increase significantly.
How many calories does
When losing weight in any way, it is very important to take into account the calorie content of all products and dishes in them. The energy value of protein shakes is low. This is about 200 kcal per serving in the form of a glass. More precisely, the calorie content is determined by the specific components of the recipe. With such a small energy value, drinks contain many nutrients. For example, one drink contains the same amount of protein and iron as a beef steak. For this reason, they not only help to lose weight, but also to get better.
how to cook
To prepare a protein shake yourself, you do not need special culinary skills. To start, choose a recipe. There are sweet options with fruit or heartier options with vegetables. In any case, fermented milk products are taken as the basis, more often kefir, milk or cottage cheese. It is better if they are low in fat. You can use freshly squeezed juice instead, but it's important to combine it correctly with other ingredients. Additional ingredients are not just fruits and vegetables. It can be berries or cereals. The cooking principle is simple:
- all solid ingredients are ground with a blender;
- then they are mixed;
- at the last stage, everyone is poured with kefir, yogurt or another product taken as a base.
Diet
Even with the great benefits of protein shakes, taking them uncontrollably and in any quantity is not worth it. It is better to use a special system that will take into account the recommendations for use. Otherwise, the result of weight loss will be lower than expected. The use of protein shakes cannot be called a specific diet. This is just a set of rules, following which you can quickly achieve a slim figure. As for the main diet, here it is worth adhering to the following:
- eat 3-4 times a day;
- reduce portions to 200-250 g;
- drink enough fluid - up to 2-2. 5 liters;
- prepare food by boiling, simmering, baking or steaming;
- do not skip meals;
- refuse sweets, flour, fatty, fried and salty products;
- exclude fast food, semi-finished products.
when to drink
Protein shakes for weight loss are important to drink at a certain time. The best option is 15 minutes after training. This is the period when the body opens the anabolic window, which is characterized by more active protein absorption. It is immediately spent on muscle recovery, so there will be no fat deposits. In addition to drinking after a workout, you can have a drink:
- in the morning instead of breakfast;
- during the break between breakfast and lunch;
- in the evening 2 hours before bedtime.
How to drink a protein shake
It is worth starting with 1 serving a day to check the reaction of the body. Then the dosage can be increased gradually, bringing it up to 2-3 times. It is necessary to drink in small sips to stretch the process of pleasure and just for a good assimilation of the ingredients. It is not recommended to replace drunk full meals. For effective weight loss, the diet must be balanced in proteins, carbohydrates and fats. Here are some additional ground rules:
- for an effective result, add daily physical activity in the form of morning exercises, fitness or simply running;
- prepare a drink just before drinking in the amount required for one dose;
- combine with whole grain bread, fruits or nuts, which additionally saturate the body with carbohydrates.
Daily dose of protein
It is also important to consider the calculation of the daily dose of protein that can be absorbed by the body. It is believed that the stomach digests only 40 g at a time, a high dose can overload the work of the kidneys and liver. The specific value for the day is best calculated taking into account its own weight. The minimum amount of protein is 1-1. 5 g per kilogram of body weight. Half of this amount comes from natural proteins.
Receipts
You don't need protein powder to make natural protein shakes. All ingredients are regular products that naturally contain protein. Here are some of the most delicious and popular recipes. The first of them is "Assortment for weight loss". The ingredients for this will require the following:
- fat-free cottage cheese - 200 g;
- milk - 200 g;
- cinnamon - to taste;
- fruits - bananas, kiwi, apples or any other to taste;
- cinnamon - 0. 5 tsp;
- oatmeal - 2 tbsp.
The cooking method is very simple:
- Rinse the fruits, if necessary, peel them and cut them into small slices, then put them in the blender.
- Then add milk to the same place and add softened cottage cheese with oatmeal.
- Mix everything in a blender, then sprinkle cinnamon on top.
Another very simple cocktail recipe is prepared with the addition of berries. In general, the list of ingredients is as follows:
- kefir 1. 5% - 200 ml;
- milk - 200 ml;
- berries - 200 g.
The preparation of the cocktail is carried out as follows:
- Thoroughly rinse the berries, dry them, then lightly mash them and load them into a blender.
- Pour kefir into it with milk.
- Mix all the ingredients until smooth.
The following recipe is very original. The drink is called "Chocolate Strawberry", but in the composition it is not candy, but cocoa powder that is used to give chocolate flavor. The ingredients needed are:
- strawberries - 4-5 berries;
- skimmed milk - 1 cup;
- cocoa - 1 tbsp;
- protein powder - optional 2 large scoops.
The principle of preparation is as follows:
- Rinse the strawberries, dry them, then beat them until you get a porridge.
- Then add cocoa and protein powder, pour everything with milk.
- At the last stage, beat everything with a mixer until smooth.
- To make the drink cooler, add a few ice cubes.