- Protein fruit smoothie - recipe
- See the recipe for a tasty protein shake with banana and blueberries:
- Protein chia cocktail - recipe
- Protein-carbohydrate cocktail - recipe
- Vegetable protein smoothie - recipe
See how to make post-workout protein shakes without adding any commercially available protein supplements. Recipes are easy and quick to prepare. And the smoothies made according to the instructions - nutritious, easy to digest and perfect for the first meal after exercise. See recipes for protein shakes: fruit, chia seeds, vegetable and protein-carbohydrate shakes.
Protein shakesprovide essential nutrients in a simple and quick way. They accelerate the regeneration of the body after physical exertion, and the protein, which is the base of the cocktail, accelerates muscle reconstruction, increases their mass and prevents catabolic processes. Below are some examples of recipes prepared by a dietitian.
Protein fruit smoothie - recipe
Ingredients:
- 100 g cottage cheese or cottage cheese,
- glass of milk,
- half a cup of blueberries,
- half a cup of raspberries,
- mint leaf.
Preparation:
Wash the fruit. Blend the milk and curd cheese with the fruit. You can add a little water or crushed ice cubes to make the cocktail easier to drink. Garnish with a mint leaf.
Nutritional value:
- energy value: 320 kcal,
- protein: 29 g,
- carbohydrates: 35 g,
- fat: 11 g.
Action:
Fruits are a source of antioxidants, especially vitamins C and E, which reduce the oxidative stress induced by exercise, helping to accelerate the regeneration of the body after training, reducing inflammation and pain in joints and muscles. The sugars they contain replenish glycogen stores after exercise.
Blueberries and raspberries can be replaced with others that are a source of antioxidants, e.g. blackberries, strawberries, chokeberry, blackcurrants, goji berries or blueberries. In the winter season, you can use frozen fruit.
It is best to drink the prepared cocktail immediately after preparation, because long-term storage reduces the amount of antioxidants contained in it.
See the recipe for a tasty protein shake with banana and blueberries:
Source: x-news
Protein chia cocktail - recipe
Ingredients:
- 200 g cottage cheese,
- half a glassmilk,
- tablespoon of chia seeds,
- 1 heaped teaspoon of natural honey,
- half a vanilla pod (beans),
- 1/4 cups of water to dilute.
Preparation:
Mix the milk with cottage cheese, honey, vanilla seeds and diluted water. Then add the chia seeds, mix and wait 10-20 minutes for them to swell.
Nutritional value:
- energy value: 373 kcal,
- protein: 27 g,
- carbohydrates: 21 g
- fat: 19 g.
Action:
Chia seeds, or chia seeds, contain a lot of iron, which is involved in the production of oxygen-carrying hemoglobin. Good oxygen supply is important especially for athletes, because oxygenated muscles regenerate faster. Chia is also a treasury of calcium that has a beneficial effect on the skeletal system and omega-3 acids (they contain more than salmon), which strengthen the nervous system and have anti-inflammatory properties.
Protein-carbohydrate cocktail - recipe
Ingredients:
- 1 banana,
- glass of buttermilk,
- 2 tablespoons Greek yogurt,
- 1 teaspoon of honey,
- 1 tablespoon oatmeal.
Preparation:
Mix a banana with buttermilk, add a teaspoon of honey and a tablespoon of oatmeal, mix.
Nutritional value:
- energy value: 360 kcal,
- protein: 15 g,
- carbohydrates: 75 g,
- fat: 4 g.
Action:
Bananas are characterized by a high content of easily digestible carbohydrates, which increase the synthesis of glycogen after exercise, thus increasing the body's ability to exercise again. Bananas also contain potassium, magnesium and selenium - minerals that are lost during exercise. Potassium plays an important role in maintaining the body's water and electrolyte balance, while magnesium strengthens muscles. In addition, bananas are a source of B vitamins and antioxidants: vitamin C and beta-carotene. The antioxidant properties of the cocktail are enhanced by the addition of oatmeal containing vitamin E and polyphenolic compounds.
See also: High-protein dishes for athletes - recipes for protein meals after training
Vegetable protein smoothie - recipe
Ingredients:
- glass of natural yoghurt,
- cup of fresh spinach,
- a few fresh basil leaves.
Preparation:
Mix the chopped spinach leaves and basil withwith natural yoghurt, blend.
Nutritional value:
- energy value: 185 kcal,
- protein: 17 g,
- carbohydrates: 22 g,
- fat: 6 g.
Action:
Spinach is a good source of antioxidants, mainly vitamin C and beta-carotene. It also contains minerals that play a special role in the nutrition of sportsmen, such as iron, calcium, potassium and magnesium.
Read also: Supplements for runners. What dietary supplements should I take before and after running?
About the authorMarzena Masna, dietitian SOS Diet, dietary catering, WarsawA graduate of dietetics at the Warsaw University of Life Sciences. She gained professional experience in dietary clinics, the Nursery Complex of the Capital City of Warsaw and Warsaw hospitals for adults and children. She constantly deepens her knowledge by participating in conferences on proper nutrition, as well as diet-prevention and diet therapy of diseases. Currently, a dietitian at SOS Diet, dietary catering, where he deals with nutritional advice for clients, creating recipes, preparing the menu and supervising the quality of meals.Read more articles by this author