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8. Proper nutrition is also the key to success. If the bodybuilder's diet is to be dietary, this does not at all mean that it will be monotonous. Today, there are quite a few quite tasty recipes for diet dishes.
9. Fat should also not be completely abandoned as it can contribute to stunted growth.
10. Sharpness is not a good incentive to achieve a result. This means that changing the amount of calories in the diet must be gradual, this is done so that the body adapts to changes in nutrition. Sudden changes can contribute to fat accumulation.
18 Homemade Protein Shake Recipes for Every Taste | Your bodybuilding
A protein-based cocktail can be made for any athlete. To do this, you need desire and the right ingredients. The Right Thing and Balance18 Homemade Protein Shake Recipes for Every Taste | Your bodybuilding
A protein-based cocktail can be made for any athlete. To do this, you need desire and the right ingredients. Adequate and balanced nutrition is a key point for a person dedicated to bodybuilding. For achievement in this matter to be high enough, it must be that your body receives the correct amount of protein every day. Chicken breasts or juicy grilled red meat are the first things that come to mind, but cooking such a dish takes time, which usually never happens. And the process of digesting the meat itself consumes a lot of energy from the body, and such a hearty dinner can't be combined with a visit to the gym. On the other hand, you can replace meat dishes with an equally effective means.
The different types of proteins, which are concentrated in powder, are an excellent alternative. With all this, each species has its own specific task: muscle recovery, weight gain. Concentrated proteins can hardly boast of good digestion by the digestive organs. They literally forced bodybuilders to grimace like during a toothache. Today, the modern market offers the opportunity to choose the most diverse and tasty proteins. Despite this, the regular procedure for taking such powders that are diluted in water gives few positive results. They cannot be compared to natural foods. In this article, we give you the opportunity to choose one of the most popular protein shakes made with natural and fresh products, that suits you best and that you can prepare at home. Let's start by discussing the most favorable time of day to drink such homemade cocktails - it is undoubtedly morning!
At that time, the level of glycogen in the liver decreases, since the body did not receive any food during the night. In principle, the energy spent during sleep is insignificant, there is nothing wrong with that. On the other hand, the lack of glycogen in combination with active actions after a person has awakened, can trigger the release of catabolic hormones that corrode the muscles. You can wake up after a protein shake, in which you previously added fructose contained in many fruits, and in particular honey. Compared to fructose, glucose is consumed immediately after entering the muscles, and fructose is processed into glycogen after entering the liver.
Before you start training, you must load your body with buying winstrol nutrients that stimulate muscle growth and help supply them with energy. To do this, you will preferably need slow protein (20 grams) and carbohydrates (40 grams). Ordinary dishes in this situation will not be effective. Firstly, training on a full stomach is not the best option, and secondly, the assimilation of common foods is a long process. In this case, it's best to use a whey protein-based protein shake. Opt for fructose again when choosing carbohydrates. Fructose emits energy gradually and does not stimulate the release of insulin, which is not absolutely necessary at the beginning of training, as it significantly reduces blood sugar and prevents fat burning.
After completing your workout, you must complete two missions: restoring glycogen and supplying your muscles with plenty of protein. And our protein shakes will help us with this. The best option would be whey protein (40 grams), but it was recently learned that for the best effect, casein should be added to this protein, from which muscles will grow much better. Fast carbohydrates are also necessary, the minimum dose is 60 grams (anabolic muffins in Spain, chocolates, sweets).
The bodybuilder needs to eat every two to three hours, which does not always work, especially if he works and is not on vacation. But cooked protein shake,
Containing honey and fruit will easily come to the rescue in this situation. So you can perform an elemental protein soaking procedure at pleasure. As a base, you can take whey protein, casein, or a mixture thereof.
At night, you must prepare your muscles, because during sleep they are exhausted. It is not necessary to fill the stomach with common foods, since during sleep it does not digest heavy foods. A protein shake will also be helpful here. Long-lasting casein is the main component of a cocktail. You can take carbohydrates, but only in small portions. During sleep, the muscles do not need energy and excess carbohydrates will be transformed into fat.
Naturally, you will spend more time preparing such cocktails than dissolving the powder, but the result is worth it.
1. Hot chocolate before bedtime:
One tablespoon of chocolate whey protein
A cup of skim milk;
Half a cup of low-fat homemade cheese;
A bag of instant cocoa.
Cooking method:
Heat the milk well, but it does not need to boil. Pour it into a blender after pouring protein, cheese, and cocoa. Beat the mixture until smooth.
Such a cocktail will contain 0 grams of fiber, 1 gram of fat, 44 grams of protein, 20 grams of carbohydrates, 275 calories.
2. Protein and vanilla smoothie at home, taken after training:
One tablespoon of vanilla whey protein
Pakistan racing pigeons are champions of endurance - Firstpost
Half a cup of low-fat vanilla yogurt;
A tablespoon of vanilla flavored casein;
Half a cup of vanilla milk.
Cooking method:
In a separate bowl, mix the yogurt and protein until smooth. Pour the milk into a large glass and pour a large amount of protein and yogurt into it, then gently mix with a spoon.
The composition of this cocktail: 0 grams of fiber, 61 grams of carbohydrates, 1 gram of fat, 48 grams of protein and 443 calories.
3. Cocktail "Peach Aroma", taken in the morning before training:
One tablespoon of vanilla whey protein
A package of oatmeal;
A cup of water;
Half a can of canned peaches without syrup.
Cooking method:
Mix all ingredients in a blender until smooth.
The composition of this cocktail: 2 grams of fiber, 2 grams of fat, 24 grams of protein and 306 calories.
4. The Orange Freshness cocktail is also taken in the morning before training.
A cup of freshly squeezed orange juice;
Half a cup of low-fat vanilla yogurt;
One tablespoon of vanilla flavored whey protein.
Cooking method:
Mix all the ingredients in a blender.
The composition of this cocktail: 2 grams of fiber, 1 gram of fat. 43 grams of carbohydrates, 27 grams of protein and 208 calories.
5. Cocktail "Chocolate with nuts-1", taken before training.
A cup of skim milk;
One tablespoon of chocolate-flavored whey protein
Half of a crumbled chocolate bar;
Half a cup of grated almonds.
Cooking method:
Mix protein and milk in a blender. After that, pour over the detailed chocolate bar and grated almonds. There is a cocktail preferably a spoon.
The composition of this product:
8 grams of fiber, 17 grams of fat, 39 grams of protein, 41 grams of carbohydrates and 457 calories.
6. "Chocolate with nuts-2" cocktail, take after training.
A tablespoon of vanilla flavored casein;
A cup of lemonade;
A tablespoon of whey protein.
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Cooking method:
Mix all ingredients with lemonade in a tightly closed container.
Keep in mind that lemonade should not be taken with a sweetener (aspartame), but with sugar.
The composition of this cocktail: 0 grams of fiber, 1 gram of fat, 43 grams of protein, 65 grams of carbohydrates and 445 calories.
7. Mocha cocktail, taken before training in the morning or in the afternoon.
Two tablespoons of honey;
One tablespoon of chocolate-flavored whey protein
A cup of hot coffee.
Cooking method:
Mix everything in a blender
the ingredients
The composition of this cocktail: 0 grams of fiber, 0 grams of fat. 20 grams of protein, 36 grams of carbohydrates and 215 calories.
8. Banana protein shake, taken before exercise in the afternoon or morning.
A cup of skim milk;
A medium banana
One tablespoon of chocolate-flavored whey protein
A tablespoon of peanut butter.
Cooking method:
Stir ingredients well in a blender.
The composition of this cocktail: 2 grams of fiber, 16 grams of fat, 37 grams of protein, 46 grams of carbohydrates and 461 calories.
9. Energy Press Diet Cocktail
One cup of one percent milk;
Three-quarters cup of oat flakes previously soaked in water;
Two tablespoons of chocolate-flavored whey protein;
Two tablespoons of low-fat vanilla yogurt;
Six detailed ice cubes;
Two teaspoons of peanut butter.
Cooking method:
Mix all the components in a blender.
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This cocktail contains: No. grams of fiber, 4 grams of fat, 12 grams of protein, 29 grams of carbohydrates and 220 calories.
10. Strawberry Protein Shake
Two for sale Anastrozole in Spain tablespoons of whey protein;
One cup of one percent milk;
A cup of frozen strawberries;
Half a cup of fat-free vanilla yogurt;
Two teaspoons of peanut butter;
Six detailed ice cubes.
Cooking method:
Mix all the components in a blender.
A cocktail contains: 3 grams of fiber, 5 grams of fat, 11 grams of protein, 26 grams of carbohydrates and 186 calories.
11. Cocktail of oranges and bananas.
250 milliliters of frozen concentrated orange juice;
Half a cup of fat-free vanilla yogurt;
A medium banana
Six detailed ice cubes;
Half a cup of one percent milk.
Cooking method:
Mix all ingredients thoroughly in a blender.
This cocktail contains: 2 grams of fiber, 2 grams of fat, 8 grams of protein, 33 grams of carbohydrates and 171 calories.
12. "Berry" cocktail
Three-quarters cup of oatmeal soaked in skim milk;
Three-quarters cup skim milk;
Three-quarters cup of a mixture of frozen blueberries, strawberries, and raspberries;
