Protein shakes can be an excellent addition to the diet, especially for people who are seriously involved in sports. But exactly how to take the cocktails, who really need it, how better to prefer cocktails - a store or made from conventional foods, and how to make a protein shake at home?

How to take a protein shake

First of all, remember the most important rule - protein shake should be complementary to the proteins that you get from food, rather than replacing them. On the day of training should not eat more than two or three drinks, but most people do one better. This applies above all cocktails from protein powders. Cocktails prepared independently from milk, yogurt, berries and other foods can be consumed in large quantities, and not only in those days when you exercise.

Make sure that every day you receive the required amount of vitamins and minerals. At deficiency of nutrients, no cocktails will not help build muscle mass and improve their performance in sports.

Drink a protein shake after a workout is best - if particularly intense muscle tissue absorbs vitamins and minerals, your body uses protein to restore and create new cells of the muscle fibers. Some athletes also drink protein shakes before a workout, but for most people it is not necessary - it is better for an hour or two before class to eat a small portion of food rich in carbohydrates.

In addition, you can drink a cocktail at breakfast on the day of exercise to prepare your body for the upcoming stress, though, again, for most people it is not necessary.

How to choose and use the powder for protein shakes

First and foremost, you need to pay attention - this is part of a protein shake The protein cocktail - all the obvious advantages . Beginners better to prefer whey protein - it is affordable, effective and completely safe. Please note - on the packaging with the present whey protein should be labeled "100% Whey». Additionally, the powder should contain a minimum amount of other components - sodium, sugar, fat, and so on. If you are just starting to play sports, it is better not to use a variety of protein-carbohydrate powders containing, in addition, vitamins and minerals - they are suitable for those who already knows the needs of his body, and is able to plan a diet in accordance with the physical exertion.

On sale are powders with different flavors - vanilla, chocolate, strawberry, and so on. To start buy small packages of powder with a particular taste - it is possible that you do not like, because the taste of the chocolate can be strikingly different from the taste of chocolate protein shake. If you find a powder that you want to taste and other characteristics, buy several packages.

Look you like powder to the online stores - where they often can buy much cheaper than in stores.

In the preparation of a protein shake powder is not necessarily strictly follow the instructions on the package. Most instructions recommend simply mix the powder with water, but the taste of these drinks are sometimes not very pleasant. Try to add powders into fruit juices, smoothies, and so on. Below there are a few recipes tasty protein cocktails with protein powder, yogurt, fruit, and other ingredients.

Recipes protein cocktails

Here are several recipes cocktails for the manufacture of which are used as the natural ingredients and a protein powder.

• Cocktail with banana and almond milk

Ingredients: two scoops of protein powder with vanilla flavor, a banana Bananas: the benefits and harms health Two-thirds cup of almond milk, one-third cup of cold water, one teaspoon of honey, a quarter teaspoon of cinnamon. Mix the ingredients in a blender. If you want consistency cocktail were more liquid, add a little water or a couple of ice cubes. In one portion cocktail contains approximately 300 calories, 20 g protein, 5 g of cellulose and 60 g carbohydrate.

• Protein shakes and banana and orange

Ingredients: two tablespoons of protein powder, half a cup of almond milk, half a cup of water, 80 g of orange juice, half a banana, a teaspoon of honey and one teaspoon of grated orange zest. Ready cocktail contains 320 calories, 4 g fat, 54 g carbohydrates, 19 g protein.

• A protein cocktail with kale

To make this cocktail, you will need two tablespoons of protein powder, ½ cup almond milk (you can also use cow's milk or yogurt), a peach, a quarter-cup of pineapple slices Pineapple: caloric and other features of sweet fruit , Half a banana, a few leaves of kale, one tablespoon of whole or ground flax seeds. Remove the peaches Peaches: benefits and harms of sun fruits   bone and cut it into 4-8 pieces. Place all ingredients in a blender and mix them until smooth. 300 g of this cocktail contains about 220 kcal, 4.5 g fat (of which 1.5 g - unsaturated fats), 15 g protein, 30 g carbohydrate.

• A protein cocktail with papaya and ginger

Ingredients: 0.5-0.75 cup papaya slices, half a cup of plain yogurt, two teaspoons finely chopped fresh ginger root, or one teaspoon of ground ginger, juice of half a lemon, one teaspoon of agave syrup and a sprig of mint. Mix all ingredients in a blender. The cocktail contained about 8 g protein, 30 g carbohydrate, 1 g of fat and 160 kcal.

Preparation of some dairy products such as cottage cheese, accompanied by the separation of serum - a clear liquid with a greenish tinge. Many housewives poured into it, and it is in vain. Many useful properties of milk whey retains, its benefits and harms have been known to mankind since ancient times.

Gift of the nature

Milk - a unique product. Tasty and nutritious in itself, it is also the basis for the production of a huge variety of products. Cream, kefir, yogurt, butter, cottage cheese, cheese, fermented baked milk, varenets, clotted cream, yogurt - the variety of dairy products are endless.

In the process of getting some of the milk products - such as cheese, yogurt, cheese - whey formed. So called liquid turbid yellowish-green hue, which is formed after the collapse of milk. Serum, which is derived from sour milk (in the manufacture of yogurt, cottage cheese), has a sour taste. If the milk to acidify special enzyme (in cheese) whey is called "sweet."

Sometimes, this product also called buttermilk, buttermilk but - it's not the same thing as the serum. Unlike serum buttermilk has a white hue, and is formed as a byproduct in the production of oil.

Energy value of serum low - only 47 calories per 100 grams. The serum contains very little (less than one percent) of easily digestible protein, about 5% carbohydrate. The amount of fat is negligible. It is believed that serum proteins are digested better than proteins of chicken eggs. For this reason whey used in the production of protein supplements for athletes and bodybuilders.

The serum still many useful substances, as contained in the milk. This and vitamins and minerals and valuable proteins and lactose, and biologically active compounds. Therefore serum - not just waste, but valuable raw materials that can be used for various purposes.

Benefits and harms

Serum is recommended for people of all ages, including children and pregnant women. This product is extremely beneficial effect on the body:

• It improves liver function;
• It has a mild diuretic effect, cleanses the kidneys and helps them work;
• It improves peristalsis, including in the diet;
• It calms the nerves, relieves stress;
• It helps cleanse the skin;
• Has a slight anti-inflammatory effect, it can be used for the prevention of diseases of the gastrointestinal tract;
• It improves blood circulation, cleanses and strengthens the blood vessels;
• It helps at elevated pressure and rheumatism.

As for the harm serum, it can be considered a contraindication only individual intolerance of the product - a rare phenomenon. When excessive use of serum might upset stomach - but it can be said, perhaps, of any product. If the whey drink in reasonable quantities (up to one and a half to two liters a day), it will bring only benefit the body.

Of course, the more useful the serum, the better the quality of the milk from which it is made. Milk from healthy cows that graze in the open air, may differ significantly better than the milk Cows, imprisoned in the stable and feed exclusively on forage. But even whey powder reconstituted milk remains healthy products.

And, of course, the serum should be fresh. Spoiled serum changes color, becomes cloudy, it becomes an unpleasant odor. Thus the product may be poisonous.

Application of serum

Even without knowing about the beneficial properties of whey, thrifty housewives have found a use. For example, the serum can be added to the yeast dough instead of water or milk - cakes turn out tender, lush, rosy. And fritters or pancakes on serum obtained especially tasty. Good also hash on serum drinks on its basis, jelly and juice serum. The serum has a pleasant sour taste, and many drink it even without additives.

Whey prepared ricotta cheese, as well as some of the other cheeses. Use it in the production of, for example, bakery or confectionery.

Serum is used in cosmetology. Based on it, make creams and masks, lotions and gels. This is a great home remedy for lightening age spots and freckles. Cotton swab How to use sanitary pad - basic precautions Dipped in chilled serum daily wipe the skin to slow down the aging process. It is also possible to use ice cubes made from the frozen serum.

Also, whey - old remedy for hair care. This fluid removes dandruff Dandruff: where it comes from, and what to do It improves hair growth, making them soft and silky. Suffice it each time after washing rinse strands serum to notice the results - will change the structure of hair, improve their growth, the scalp becomes healthier.

Lose weight with whey

Since serum - low-calorie product, it can be used for weight loss. Laxative effect is in this case very useful since many diets lead to that slows peristalsis, constipation occur.

For example, once a week to arrange fasting days with serum during the day drinking a liter or two of this liquid, but refusing any food. Cleansing the body, relax the digestive system, getting rid of a few kilograms and surprising lightness throughout the body - the results of such discharge.

A glass of whey with the addition of a small amount of fruit or vegetable juice or green would be a great alternative to dinner. This "meal" not only contains a minimum of calories, but also effectively relieves stress How to beat stress? Create an oasis   and promotes restful sleep sturdy Dreams: how to understand our dreams .