Not all athletes are aiming to lose weight. Many are trying to gain weight, but not as fat and muscles. For this purpose it is necessary to respect the program of nutrition and workouts. As an additional means use shakes for weight gain at home. When composing a diet they are included in the diet. The recipe for these drinks is not difficult, you can clean house to make protein shake to gain weight.
How to make a milkshake for weight gain at home
Protein shake for building muscle, you can not substitute regular dish. This is due to the concentration of protein, which is involved when you build muscles, and no harmful fats, carbohydrates. If you just increase the amount of simple food, instead of muscle mass gain extra pounds. Protein shakes for muscle growth are equally beneficial for men and women.
Most gyms offer these drinks. If you want to save, you should discover how at home to make a protein shake. This will allow you to monitor its composition, the amount of ingredients, how much it is calorically and nutritionally. The main element of this drink, a protein that is the dry version of protein. Plus the cocktails – they are truly delicious. Currently popular types of protein:
- green Apple;
If you do not want to spend money on protein, there are options, how to do without it and make a cocktail with egg or cheese, but value and protein concentration will be lower. You will definitely need a blender for mixing ingredients and shaker handy to take a drink to training. Consider the most simple recipes and calorie protein shakes.
To make protein shake at home, we should first visit the store. All the ingredients are sold on the shelves of the supermarket, but for protein, you need to contact a specialized point of sale. It is best to increase growth and muscle mass take whey protein. We will need the following amount of ingredients:
- milk – 500 ml;
- dry protein – 50 g;
- low-fat cottage cheese – 70-100 g;
- egg – 1 PC.;
- the fruit syrup.
- In a blender pour the milk, add 2-3 tablespoons of protein powder and turn on the device.
- Switch the device off and add some cheese. Again, stir for 20 seconds.
- Then add the protein, to get volume of 0.5-0.6 L.
- Pour fruit syrup or place the frozen berries. This is necessary not only for the sake of taste. They act as antioxidant. If you don’t have berries, at least throw ice.
- Bring the state of the cocktail until smooth, stirring.
For skinny guys and girls in addition to building muscle, we need to think about the total volume of the body. In addition to the protein you will need a sufficient amount of carbohydrates. Protein-carbohydrate cocktails perfect sense. For example, if you prepare the cocktail, «Good morning», we get 74 g carbohydrates, 25 g protein, 2 g fat. The energy value of the drink – 399 calories. We will need:
- unfiltered Apple juice – 200 ml (1 tbsp.);
- unsweetened applesauce 120 ml;
- vanilla frozen yogurt – 50 g;
- toasted wheat sprouts – 2 tbsp;
- skimmed milk – 40 g;
- whey protein – 10 g;
- In a blender add the juice, applesauce and yogurt. Blend for 20 seconds.
- Put the remaining ingredients. Stir until smooth.
There are options, how to make a protein shake without using protein powder. This will save money and will calm those who worry about naturalness of this ingredient. For example, a protein shake with your hands «Classic». You eventually get 300-400 grams of beverage. 100 g accounts for 38 g of carbohydrates, 11 g fat, 16 g protein. Energy value, kcal 306. You will need:
- banana – 1 PC.;
- protein boiled eggs – 4 PCs.;
- milk – 350 g;
- cottage cheese – 100 g;
- honey – 2 tbsp;
- olive oil – 1 tbsp
- In a blender, download all the ingredients.
- Stir until homogenous state.
- Before use, cool.
So you get a delicious banana drink with high vitamin value. It is well suited to pregnant women to receive the necessary amount of protein. The cocktail contains no preservatives, only natural products. If you are looking for option, how to gain weight in a short period of time, then the following recipe will suit you better. In it a higher content of essential elements. 100 g of the drink have 50 g carbohydrates, 60 g protein, 9 g fat. Energy value 135 kcal. For cooking you will need:
- cottage cheese – 300 g;
- kefir or yogurt – 2 cups;
- cocoa powder – 1,5 tsp.;
- sugar – 1 tbsp;
- packaging of vanillin – 1 PC.;
- water – 100 ml.
- In the water add sugar and cocoa. Cooking with fire drink. Allow to simmer for about minutes.
- The mixture must be as hot chocolate.
- Pour it in the blender and add all remaining ingredients. Stir until smooth and allow to cool down.
For those who have a good metabolism, and gaining weight seems to be a problem, in the program of trainings in addition to the regular diet need diet protein shakes. Because of the nature of the body mass of such people is growing slowly, every calorie counts. They need a shock dose of carbohydrates, proteins, fats. To make the drink you will need:
- protein powder – 1 tbsp with a slide;
- strong coffee – 200 ml;
- chocolate yogurt – 100 ml;
- substitute cream – 2 tbsp;
- ice 5-6 cubes;
- cocoa powder – on the tip of a teaspoon.
- Brew coffee, remove the grounds.
- Pour it in the blender, add the remaining ingredients.
- Stir until smooth, allow the drink to cool down.
When to drink protein shake
You already know how at home to make a protein shake. It remains to deal with when and how to take. Experts have found that in order to increase muscle mass should consume 1.5 g of protein for every kilogram of weight. Along with the food we get on average 70-75 grams of protein. For example, your weight is 70 kg, you need 100 grams of protein a day. Take from it what we receive with food. It turns out that you need about 35-40 grams of protein from the shake. To consume more than the allotted amount is strongly discouraged.
Drink smoothies for rapid weight gain recommended daily, regardless of whether you’re training or not. Techniques break at least 2 times – day and night. There may be 3-4, the main thing – to drink daily volume. On training days it is recommended to drink a cocktail before a workout for half an hour and immediately after it. This will increase significantly the effectiveness of training, will accelerate recovery.
Video: the benefits and harms of protein shakes for muscle gain
Shakes for quick weight gain are of great assistance to the athlete. The main thing is not to overreact. Excessive amounts of protein can adversely affect some organs. Be sure to follow the rules of cooking and eating these drinks. Details about positive and negative sides of protein shakes explained in the video below.
Maxim, 24 years old
I have long wanted to try the cocktails, but I can money on protein could not assemble. Use your recipes without using protein powder. It turned out delicious, in the last month an increase in the mass of +1 kg. I drink on.
Natasha, 30 years
Life fond of sports, but did not succeed to achieve a beautiful body proportions. The coach said that it is necessary to drink protein shakes. Saw you for the recipes, I will try. Thank you!
Oleg, 30 years
Recipes of such drinks very much, is allowed to interfere with the ingredients to taste. The main thing – to leave a liquid base (juice, milk), protein (cottage cheese or powder) and something for flavor. And, Yes, the doses need to be careful not to overdo it.