How to prepare homemade protein shakes?
Every day there are more people who join an exercise program, in order to look and feel good. Activity that can be favored if it is accompanied by the well-known homemade protein shakes, as these provide multiple benefits to the body, which are reflected in a well-defined body.
When we exercise our muscles tend to suffer damage to a greater or lesser extent, according to the intensity and type of exercise practiced. Hence, high-performance athletes incorporate protein shakes into their daily diet to speed up their recovery, improve muscle tone and, therefore, sports performance. Habit that we can put into practice for our bodily well-being.
What are protein shakes for?
Since muscles are made up of contractile fibers and microfibers, these can break down or become unbalanced due to the demand for oxygen during physical exercise. Hence, tears, bruises, strains and even muscle cramps can occur when running or using a racing bike at maximum power, without prior warm-up or with poor hydration.
But, as the muscle structure is made up of proteins, water and other substances, we can make use of protein shakes, due to their high concentrations, for their convenient reconstitution and strengthening. In addition, these provide energy, with which we improve performance when training and even manage to control our weight, as they are low in sugars and fats, produce a feeling of satiety and increase caloric expenditure.
Protein shakes from home
We could well turn to commercial establishments in search of the best protein shake in the format and flavor of our preference or that facilitates our daily intake. But these, in general, do not provide 100% protein, since their composition includes carbohydrates, fats, sweeteners, flavors, among other components. In addition, we must document ourselves in advance in order to invest daily in supplements that are safe for our health.
In this context, homemade protein shakes become a good alternative for both athletes and those looking to improve or maintain our body condition from home. The reason may be that we control the proportion of the ingredients in the first place; which in turn are natural, easy to acquire, do not alter our budget and we can even decide which proteins to use to lose weight and define according to our lifestyle.
How to prepare them?
Now, preparing this type of supplement at home is simple. The first thing we must do is evaluate, according to our personal requirements, which foods provide a high protein content and what may be the best liquid base for our drink (skimmed milk, soy milk, rice milk, whey, among others). others). Additionally, have the appropriate utensils and appliances at hand to conveniently integrate the selected ingredients.
As beginners, we can start by obtaining whey protein, as it is currently a very popular nutritional supplement, since it is a source of vitamins C, D and E, including minerals such as calcium, magnesium and potassium. In addition, it is considered the best protein to increase muscle mass quickly, along with eggs and soy.
To do this, boil 1 liter of cow’s milk over medium heat. Once it reaches its boiling point, we add the juice of 4 lemons and stir until we observe the formation of two phases. Then we strain and store. In this way we obtain our homemade whey protein. Which we can use for breakfast, dinner or as a base for other shakes to gain muscle mass.
Now, if we are looking for a drink to tone muscles with more texture, we can prepare it by mixing 3 previously cooked egg whites, 300 ml of milk, 100 g of oatmeal, 5 tablespoons of barley flour, 50 ml of water and 2 bananas. Optionally we can add honey and ice. In this way, we obtain a shake that provides 51 grams of banana protein. Also, between the shakes for after training, this one is appropriate, since it provides the convenient nutrients for muscle restoration.
The reduction of weight and body fat is another of the benefits that we seek with the intake of this type of beverage. In this sense, we can mix 250 ml of semi-skimmed milk, 1⁄2 teaspoon of turmeric powder, ½ teaspoon of cinnamon, ½ teaspoon of ginger, 1 banana (banana or banana) and ice cubes. Thus, we can enjoy a protein shake to lose weight, since it accelerates metabolism due to its thermogenic power.
It is important to mention that, although there are those who recommend replacing dinner with a protein shake to lose weight, it is a routine that should not be done daily.
When to drink a protein shake?
As we have seen, protein shakes are recommended for all those individuals who have a considerable energy expenditure, as a result of their daily activities, sports practices and physical exercise. Similarly, those who are over 50 years of age should include shakes in their daily diet to gain muscle mass, since it reduces naturally over time.
Now, in relation to how many protein shakes a day to consume, we must bear in mind that this must be established based on our weight and the nutritional or sports scheme that we carry. That is, if you are looking to lose weight or gain muscle mass. You can generally go between 1-3 shakes a day, so you can include a protein shake for breakfast and another before or after a training session. Although studies indicate that proteins can be better assimilated by the body 30 minutes after the exercise routine. However, any time of the day is appropriate to consume fitness shakes, you should only wait at least three hours between shots.
To conclude, it is important to mention that despite the multiple benefits that protein shakes provide, whether they are homemade or commercial supplements, they do not improve our physical condition by themselves. Hence, its daily intake must be accompanied by a careful exercise routine and a healthy diet.