This article will tell you how to replace protein powder when financial constraints make it impossible to buy it. A list of products that replace it is given, the correct regimen and time of use are described.
Everyone knows that protein is needed for growth, without it, no matter how hard you try to grow. muscle mass will not, but not everyone is ready to buy it, the main reason is:
1) Lack of finance, since 1 kg. good protein It's not that cheap, around $20.
2) Some people think that protein powder is chemistry, taking protein spoils health (although this is not true).
Therefore, below are replacement products from a sports nutrition store.
How to replace protein
POWDERED MILK
It comes in 2 types fat-free and whole. In the 1st case, the composition is 52% carbohydrates, 36% protein and 1% fat, in the 2nd case - 36% carbohydrates, 27% protein, 25% fat. The cost is about the same, about $ 5 per kg., But it is clear that it is fat-free that is of great value for gaining pure muscle mass.
REGULAR MILK
Choose only where 1.5 - 2.5% fat per 100g. contains protein - 3%, and fat 1.5%. Its plus is that it is easy to purchase by using homemade milk, be sure to let it settle and remove the cream formed at the top, which contains a large percentage of milk fat.
EGG POWDER
It contains 100g. proteins - 45%, carbohydrates - 7%, fats - 45%, water 7-8%., calorie content about - 540cal. When buying egg powder, you get a large dose of protein, but there are also a lot of fats. Therefore, it is more suitable for short-term use. The cost is about $ 5 per 1 kg.
SOYAN CONCENTRATE
Includes 60% protein and only 5% fat, it would seem great option, however, soy has both its pros and cons in use, but for men too in large numbers you should not use why you will find out in the article -.
COTTAGE CHEESE
You should only choose skim cheese, per 100gr. contains about - 18% protein and 5% fat, in addition, it includes a long-playing one, so it makes sense to use it additionally at bedtime to ensure protein intake into the muscles and reduce the negative effects of catabolic processes.
sprouted wheat
In our case, only wheat germinated no more than 2mm is interesting. In this small sprout, a large part is released and how to grow it at home, find out by copying this link - http://www.gabris.ru/gabris/health/wheat/prorast.php, everything is described in detail here.
After crushing it, grind it and add it to porridge or.
PEANUT
It contains a lot of protein up to 26%, but fat is very decent about 45%, though mostly vegetable and much more useful than animal. However, you should not take peanuts without measure, 1/3 cup a day will be enough.
Taking the above products
Of course, you don’t need to dump everything in one pile and on a blender, choose one thing from egg powder, soy concentrate and powdered milk, add cottage cheese or sprouted wheat and fill everything with regular milk. After mixing everything thoroughly in a blender, drink the resulting mixture while eating peanuts.
Make sure that 1 serving does not exceed 40g, the body will not take more protein at one meal, the rest will not be absorbed and excreted from the body through increased kidney function, which is also not good.
You can add sweet fruits, jam to taste, honey or skimmed condensed milk, it is much tastier and more pleasant than regular sugar.
Eat everything in liquid form, so food is digested faster and easier to tolerate in the stomach. Drink cocktails daily, between main meals, and in training days both before and after training.
As you can see, there is nothing complicated and beyond the natural, the main desire and a little effort. Drink to your health and grow like a broiler, I'm waiting for comments, good luck bodybuilders 😉 .
Content:
How is protein produced and how to take it correctly. How and from what to make this supplement yourself.
For most athletes, protein intake is the only way to achieve high athletic performance, increase muscle mass, increase endurance and strength. At the same time, few people know how to make whey protein at home, and how easy it is. Let's look at this point in more detail.
professional production
First, let's look at the main stages of protein production. So, after curdling milk, whey is formed, which is the main one for the future sports supplement. It contains proteins, lactose, minerals and lactalbumin. But in its usual form, serum cannot be used, subsequent processing is necessary.
The first step is the pasteurization process. After that, the composition is subjected to one of the types of filtration (microfiltration, ultrafiltration, reverse osmosis or nanofiltration). At the end of the process, we get protein. But that's not all. The intermediate product goes through the stage of concentration and aerosol drying. Only after that, the finished powder is packaged in bags (jars) and sent to the store shelves.
Dosage and timing
It is not difficult to prepare ready-made powder at home - you need to mix one serving (about 25-30 grams) with 300-350 grams of milk, water or juice. Such a composition can be drunk in the morning, before or after going to the gym or at night (it all depends on the type of protein and the tasks set).
At the morning reception protein cocktail, cooked at home, it is advisable to sweeten it a little by adding glucose to it. In the case of taking carbohydrates at night, it is better to exclude carbohydrates from the composition altogether, preferring pure proteins with slow digestibility.
If you want to make a really effective protein, then try not to mix the powder with cold liquid. Optimum temperature- about 37 degrees Celsius. In this case, the stomach will gladly accept the protein prepared at home and quickly absorb it.
The maximum volume of a cocktail drunk before classes should not exceed 300 ml. In this case, you need to carefully study the composition for the fact of the presence of lactose. If there is intolerance to this component, then it is advisable to take the protein with extreme caution. In case of individual intolerance, it is better to refuse to take the powder.
A home-made protein shake should be taken in the "protein window" when the body especially needs nutrients. Optimal time when you should drink protein - 35-40 minutes before visiting the gym and already 25-40 minutes after.
In addition, after class, you can not be limited to one protein made at home. You can supplement your diet with fast carbohydrates, which will help restore energy and help protein digest faster. For example, it is permissible to eat baked goods, cookies or sweets.
In addition, it is desirable to prepare the composition for use early in the morning, between meals and at night. In the first two cases, it is better to drink whey protein (it is absorbed by the body faster), and at night - casein or soy protein.
Do-It-Yourself Supplement Making
It turns out that you can prepare a protein mixture at home from improvised products. All it takes is a little knowledge and patience. So, the process of making sports nutrition is very simple. It is necessary to prepare 10-15 domestic eggs and separate the whites from the yolks. In this case, the protein (that is, protein) is folded into one container, and the yolk into another. In each of them it is worth adding another ¾ parts of warm water. For the best taste of the future composition, you can add pepper and salt.
The mixture obtained at home must be stirred, poured into a saucepan and held for a certain time on low heat. The composition must be stirred throughout the preparation to avoid burning. When the protein begins to coagulate, the remaining liquid must be filtered through a sieve (you can use gauze), and the resulting mixture is transferred to a separate bowl.
In fact, this is a protein made at home from egg white. And what to do with the yolks? In fact, the same thing that you did with protein - the technology does not change at all. By the way, many athletes prefer not to separate the proteins from the yolks, but to cook everything together. It is believed that this way you can get a more high-calorie and healthy composition.
The advantage of such a home-cooked protein is its exceptional naturalness, the absence of side effects and excellent digestibility. In this case, the preparation itself takes no more than 20-30 minutes.
conclusions
As you can see, making a protein blend at home is easy. At the same time, you can eat not only the ready-made composition bought in the store, but also the protein mixture prepared by yourself. Good luck.
Every athlete knows the feeling when after a workout it seems that there is no strength left at all. Beginners often wonder why this is so. The point is to support your body with nutrients every day. Regardless of whether you accept sports nutrition or not, it is extremely important to follow the diet and get the necessary proteins, fats and carbohydrates from food.
This aspect is especially important in the process of gaining muscle mass or, conversely, working on getting rid of extra pounds. You can quickly and effectively replenish the deficiency of proteins in the body with the help of a protein shake. We are sure that you will also easily find protein at home, because it is found in the most common foods.
The level of protein intake is highly dependent on physical activity and the stress we put on our bodies. So it will be the norm from 1 to 2.5 g of protein per 1 kg of body weight . If a person weighs 100 kg and regularly exercises strength training, he needs to consume 250 g of protein daily. This amount is divided into servings throughout the day. Homemade protein will also be a real salvation if, for some reason, your sports nutrition has abruptly ended or there is no way to purchase it yet.
Cooking Protein at Home, Basic Ingredients
- Milk. This is the main ingredient of any protein shake, in addition, other powders and mixtures can be dissolved in milk. As part of milk up to 3% protein, 2-3% animal fat.
- Powdered milk. To prepare homemade protein, you can use whole or skimmed milk powder. For active athletes, we recommend using skim milk.
- Whole milk powder: proteins - 25%, fats - 25%, carbohydrates - 36%;
- Skimmed milk powder: proteins - 36%, fats - 1%, carbohydrates - 52%.
- Egg powder. Contains egg protein, but at the same time there are fats in the composition. Compound: proteins - 45%, fats - 37%, carbohydrates - 7%, water - up to 8%.
- The cheese is fat free. Absorbed quickly. Composition: - proteins - 18%, fats - 1-5%.
- Bananas. The perfect product to give a protein shake a sweet taste and the right amount of carbohydrates, fiber. Composition: 1.5% protein, 21% carbohydrates, 0.5% fat.
- Nuts. Nuts contain vegetable protein, which is not inferior in importance to the animal.
The whole cooking process comes down to the optimal combination of ingredients and the removal of the desired proportions of proteins, fats, carbohydrates. Products are mixed with a blender until smooth.
Delicious protein recipes at home
Protein recipes at home do not contain any exotic ingredients that would be difficult to find in the supermarket. By knowing how to make protein from available foods, you can always have a protein shake on hand for post-workout recovery.
Protein from a protein drink will strengthen muscles and also speed up metabolism. That is why recipes for making cocktails should be remembered not only by ectomorphs (people with a thin physique who find it difficult to gain muscle mass), but also those who want to lose weight. Women over 30 are advised to pay special attention to recipes with protein, as muscle tone begins to weaken at this age.
When taking protein shakes, it is important to remember that the body also receives protein from food. Drink them slowly, slowly. Sweet ingredients will give you strength, ensure the supply of endorphins and are guaranteed to cheer you up.
Eliminate ingredients from the recipe that can provoke an allergic reaction in you. Some people have an individual protein tolerance. Do not replace a full meal with a protein shake. Of course, you can't ignore training. By itself, muscle mass after taking the protein will not increase.
Greetings, dear readers! Do you want to learn how to make protein for muscle growth at home? If your answer is yes, then this article is for you! I will also tell you how to eat raw eggs, it is absolutely safe for health!
Protein (aka protein) we consume to replenish the body's needs for vital amino acids. Without them, our existence is simply impossible. Protein requirements depend on many factors, such as age, sex, body weight, or physical activity. Especially relevant is the use of high doses of proteins by athletes.
We are with you, people involved in gyms We also need higher portions of protein. After all, they are responsible. And the most enjoyable way to consume it is considered to be protein shakes!
DIY protein pros and cons
Well friends, why do I want to tell you about the protein shakes made? I can argue this as follows:
- A homemade shake contains at least as much protein as a commercial protein powder, while outperforming the latter in terms of usefulness.
- By making a cocktail with your own hands, you will be more confident in the quality of the final product.
- You can choose the taste for yourself by manipulating the ingredients
There are, of course, disadvantages, such as:
- The time it takes to prepare. However, in fact, 5-10 minutes is not so much.
- At home, it will not be possible to make a fast-digesting protein shake like whey protein. By the way, the assimilation time is not so catastrophic.
As you can see, the cons turned out to be not very negative in reality.
Making a homemade cocktail
How to make a delicious and nutritious protein at home? Let's look at a couple of simple and delicious recipes from which you will only benefit!
- The first recipe is very simple. It will consist of cottage cheese, kefir and honey
Take a container convenient for mixing the ingredients, you can immediately throw everything into a blender. Put there 100-200 grams of cottage cheese, one teaspoon of honey (for taste), and pour 200-300 milliliters of kefir. Mix thoroughly in a blender. Everything, a nutritious drink is ready! Bon appetit!
I gave the weight ranges of the ingredients because I don’t know who will make the mixture - a fragile girl or a strong man. So choose the necessary weight of products for yourself.
This smoothie is best taken shortly before bedtime as it contains slow digesting protein that will keep your muscles nourished throughout the night. Or you can drink it if you will not have the opportunity to eat for a long time ahead. True, in this case, I would advise you to “upgrade” it by adding a banana (or half) and oatmeal. Plus, I like to add some cocoa powder to give it a chocolatey touch.
- Morning cocktail,
The chip of this drink is faster digestibility. And it is perfect for fueling your body after waking up or after a strength training session.
A small side note: I think you have heard of such a bacterium as salmonella, which loves to huddle in raw chicken eggs and is dangerous to humans. So I want to protect you and advise you to use quail eggs in cocktails, which will be discussed later. They are not susceptible to this infection!
The main ingredients we will have are raw eggs (quail), low-fat milk (if you are sensitive to lactose, then use soy milk), honey (berries are also possible).
So, break 10-15 eggs into the already mentioned blender, do not be surprised at this amount, since they are much smaller than chicken ones, if you are on a diet, you can remove some of the yolks. Put a teaspoon of honey or a handful of fruit, pour all 200-300 milliliters of milk. Stir. Enjoy!
Such a cocktail, as I said, will provide you with the necessary protein faster than others. It is inferior in terms of absorption rate only to purchased whey. Believe me, if within 30 minutes after training your muscles do not receive protein, nothing terrible will happen.
two healthy recipes I provided you. If you want to see more, watch the video.
As always in the end
Protein at home is an excellent way out if you do not have the desire or funds for sports supplements, the price of which has recently not been pleasing to the eye. In addition, with a homemade cocktail, you can provide for yourself. big amount trace elements! So cook to your health! I tell you see you soon. Don't forget to subscribe to updates and share them with your friends on social networks!
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For the normal functioning of organs and systems, the body needs protein. A high-molecular compound is responsible for transport, enzymatic, contractile functions, and participate in chemical and biological processes. It consists of "building blocks" - 22 monomeric units known as alpha-amino acids, involved in the formation skeletal muscle, metabolic processes.
During exercise, athletes need them to increase volume, release energy, and prevent catabolism. To this end, they buy concentrates with an artificially synthesized substance and prepare protein shakes for muscle building according to adapted recipes.
What's under the lid
As part of a protein shake, in addition to the amino acid complex contains: vitamins A and C - 0.3 mg / 100 g each and a number of trace elements. Among others:
- 3 mg / 100 g of magnesium;
- calcium;
- silver;
- sulfur, potassium;
- sodium.
Drinks are usually offered in fitness centers with flavored fillers. However, a home-made protein drink has a natural taste and also contains the necessary norm of nutrients. Per 500 ml serving:
- proteins - about 40 g;
- carbohydrates 80g;
- fat - 30 g.
Energy value – 820-840 kcal/100.
How to make a protein shake with your own hands from dry concentrates
For the base, take dairy products (yogurt, low-fat cottage cheese), berries or fruits. They provide the supply of amino acids and trace elements. Honey, syrup and other sweeteners transport carbohydrates. Ingredients for the compositions of protein shakes are selected at will or ready-made recipes are used.
Important observe the percentage of components and beat the mass well.
Some operate a mixer or blender, others grind the mass with a spoon.
Recipe #1
To make a protein drink necessary:
- 2 servings of sports nutrition;
- for taste - a handful of berries and a spoonful of honey;
- 20 ml of linseed oil;
- half a liter of milk.
If the body does not absorb it, the cocktail recipe is adjusted by adding kefir or yogurt instead. Some people also add Grovo protein. After pasteurization, it does not contain pathogenic microorganisms that are dangerous to health.
Recipe #2 by George Zangas
- 10 g of brewer's yeast;
- Grovo protein - 70 g
- 1 standard rate of whey product;
- 3 ice cubes;
- a handful of berries or slices of fruit.
The components are whipped until homogeneous.
Recipe number 3. Homemade Muscle Growth Drink with Hercules
- 500 g muesli;
- 2 l. yogurt;
- 160 g soy isolate.
The mass is thoroughly mixed, placed in a container, a fermented milk component is added. Then poured into 4 glasses and sent to the refrigerator. Drink morning, afternoon, before and after training.
muscle protein shake recipes for men
Recipe #4
- To make the protein yourself, a portion of the sports nutrition is stirred in half a liter of milk;
- add puree of 2 bananas and beat.
Recipe number 5
- 220 ml of orange juice is combined with 2 tablespoons of cottage cheese and 1 cocoa, half a banana.
- A sweetener is added to improve the taste.
Recipe #6
- To prepare protein at home, 250 grams of curd mass is combined with 2 cups of fermented milk product;
- add 2 bananas;
- a spoonful of thick jam or 50 ml of syrup.
Recipe number 7
Alternative option protein shake for gaining muscle mass:
- half a liter of fresh milk and 65 g of dry;
- 5 tablespoons of egg powder; 70 g of cheese mass;
- berries or a banana are added for taste.
Protein drinks for weight gain with peanut butter
Recipe number 8
Ingredients:
- 1 banana;
- a glass of chopped spinach leaves;
- 150 g of almond milk;
- dry concentrate - measured portion;
- 2 tablespoons of chia seeds and peanut butter.
Recipe number 9. Homemade Strawberry Protein
- half a glass of yogurt and milk;
- 5 g of any whey concentrate;
- 2 liters of peanut mixture;
- a glass of fresh or frozen strawberries.
Products are laid in any order and whipped into foam.
Recipes for Energy Recovery
Recipe number 10. Peach variant
- 150 vanilla isolates;
- 4 glasses of fruit juice;
- 100 g canned peaches, cut into pieces
Recipe number 11. Smoothie fruity
- 200 ml diluted isolate;
- 5 strawberries;
- 15 blueberries;
- half a liter of yogurt;
- a couple of ice cubes.
Protein shakes with natural products
Recipe #12
Protein shake immediately after workout restore glycogen stores:
- half a liter of 1% kefir;
- 180 g of cheese mass;
- 2 bananas;
- 200 ice cream;
- 100 ml concentrated cocoa drink.
Recipe #13
- A spoonful of sprouted wheat is combined with flax oil;
- 230 cottage cheese and beat;
- a thick mass is bred with fermented baked milk.
Recipe #14
To prepare natural protein you will need:
- melange Grovo - 50 ml;
- a couple of tablespoons of powdered milk;
- banana;
- a spoonful of gelatin granules;
Recipe #15
It is important for athletes to maintain protein intake. You can make a natural drink at home according to the recipe, taking:
- 50 g grated walnut;
- 40 ml syrup;
- 200 ml curdled milk.
Recipe number 16. Drink from Steve Reeves
- 3 village eggs;
- 20 g of powdered milk;
- banana;
- 12 g gelatin, maple syrup or honey.
Read also how to drink protein for muscle growth for men,.
What are amino acids and what are they for?
The main differences and difference in reception for different people.
Do I need to take creatine for muscle growth, find out.
Features of the use of protein.
Correct selection sports nutrition for bodybuilding beginners is described.
Chocolate Vanilla Protein Shake Recipes
Recipe #17
- 25 g whey isolate with cocoa flavor;
- 300 ml of milk;
- 120 g ground almonds;
- half a protein bar.
To properly make protein for muscle growth, liquid ingredients are first whipped, sprinkled with almonds and crumbs on top.
Protein smoothie for lean muscles with cocoa
Recipe #18
Components:
- a standard spoonful of protein concentrate with an admixture of chocolate;
- 300 ml of milk;
- 50 g "Nestvik";
- about 160 g of cottage cheese.
Cooking method: the liquid is heated, combined with other products, whipped at high speed.
Recipe #19
As an option: take a measuring spoon of protein powder and casein with vanilla flavor and dilute with juice or lemonade without asparkam, mix. Taken after exercise.
Recipe number 20: How to make a Mocha protein drink at home
- a cup of black coffee;
- 2 l. honey;
- chocolate flavored powder.
Sweetness is optional.
