In this article you will find information on how to independently prepare delicious and effective protein cocktails for muscle growth at home.

What protein cocktails are better for recruiting muscle mass?

Proper nutrition along with physical exertion affects the set of muscle mass, without the appearance of undesirable fat reserves. Athletes, exhausting training, need a diet, sufficiently rich in proteins, that is, protein.

Protein is a building material for muscles, and without it the growth of muscle mass is impossible.

Protein is rich in many products usual - meat, cottage cheese, eggs.

However, to enter the body, the required amount of protein along with ordinary food requires at least 4 meals, and shortly before training and almost immediately after it. This is not very convenient and not always feasible at a modern life pace. And then protein cocktails come to the aid of athletes.

Products with high protein content

The protein cocktail is sold in special departments of sports nutrition, in the form of a peeled powder, which must be diluted in milk, as well as in special fitness bargains. However, not everyone has a financial and physical opportunity to buy “ready” compositions. Cheaper sports nutrition or fake options can contain steroids and can even harm the body.

It is much more convenient to prepare a home protein cocktail yourself, using natural and proven products, which are always at hand.

Important: distinguish protein cocktails for weight loss and for a set of muscle mass. They differ in calorie content, taste and carbohydrate content.

How to take a protein cocktail for recruiting muscle mass: before training or after?

The main task of proper nutrition in the recruitment of muscle mass is to preserve the high level of protein in the body throughout the day. To do this, the athlete would have to take firm meat food every 2-3 hours, including before training. Ideal for useful snacks homemade protein cocktails.

You need to use them according to this graphics:

• In the morning, in order to restore carbohydrates in the body and prevent the formation of hormones that destroy muscles with high physical exertion. The cocktail should be rich in fructose (it contains honey, fruits).
• Before training in 40 minutes, to enrich the body with nutrients before intense physical activity. The volume of the cocktail should not exceed 200 ml.
• After training after 30 minutes, to ensure the rapid flow of protein - building material for muscles.
• At night, to maintain a high level of protein even during sleep.

Important: protein cocktails are only additives to the diet. Do not replace them with the main meals and firm food.

It should also be remembered that:

• The temperature of the cocktail should be 36-37 degrees Celsius, that is, close to the temperature of the human body.
• In one appointment, you can use no more than 300 ml of cocktail.
• The ingredients of homemade protein cocktails are diverse, so you can experiment with taste combinations.
• Choose well -tolerated components on which you do not have an allergic reaction.

Protein cocktail of milk, cottage cheese, eggs: recipe for muscle growth

A classic cocktail that has established itself as one of the most effective.

• Milk - 250 ml
• Cottage cheese - 40 g
• Protein 1 egg
• Sugar syrup - 3 tablespoons

Mix everything until a homogeneous state and take it during the day.

How to make a protein cocktail for muscle growth from milk, banana and cottage cheese?

The most popular recipe using animal and plant proteins.

• Milk - 600 ml
• Cottage cheese - 180 gr (1 pack)
• Bananas - 2 pcs
• Nuts - 50 g
• Honey - if desired, no more than 2 tablespoons

The ingredients are mixed with a blender, and the resulting mixture is taken twice a day between meals.

Milk, egg, honey: a protein cocktail recipe for muscle growth

If desired, quail eggs can be added to protein cocktails instead of chicken, but in double quantities.

• Milk - 500 ml
• Eggs-4-5 pcs
• Cottage cheese - 200 g
• Honey - 50 g
• Sour cream - 1 spoon

Grind with a blender, take during the day.

Home protein cocktails with sour cream for muscle growth

Recipe 1. With quail eggs and sour cream

• Milk - 500 ml
• Cottage cheese - 250 ml
• Sour cream - 100 g
• Quail eggs - 10 pcs
• Honey - 50 g
• Raisins, dried apricots

We grind in a blender and drink twice a day between meals.

Recipe 2.With a high carbohydrate content

• Milk - 250 ml
• bifidumbacterin drug - 1 bag, sold in a pharmacy
• Sour cream - 50 g
• Chicken eggs - 1 pc
• Oatmeal that do not require cooking - 1 cup
• Cocoa - powder - 3 teaspoons
• Vegetable oil, refined - 1 tablespoon
• Sugar, vanillin at will

Before cooking oatmeal, it is better to grind in a coffee grinder. Take the resulting mixture at one time, but three servings need to be drunk in a day.

Protein cocktail with kefir for muscle growth

A delicious kefir -based cocktail is perfect for a healthy snack.

• Kefir - 100 g
• Cottage cheese - 200 g
• Juice - 100 g
• Bananas - 1 pc

Protein cocktail with ice cream for muscle growth

To diversify the usual cocktails to taste, use ice cream instead of sour cream or cream.

• Milk - 500 ml
• Ice cream - 100 g
• Bananas - 2 pcs
• Vanilla sugar - 1 package
• Cinnamon - to taste

Protein cocktail with nuts for muscle growth

This recipe for a cocktail with a calorie content below the average, but with a significant protein component.

• Kefir - 300 ml
• Drinking water - 100 ml
• Nuts (peanuts, walnuts) - 50 gr
• Cottage cheese - 200 g
• Banana - 1 pc
• Honey - 1 teaspoon

If desired, you can add a protein of one egg to increase the share of protein in the cocktail.

Protein cocktails made of fruit for muscle growth

A protein cocktail with an unusual and fresh fruit taste.

• Sour cream - 120 gr
• Orange juice - 100 ml
• Lemon juice - 30 g (from one half)
• Kiwi - 1 pc
• Vegetable oil - 60 g
• Fruit confiture or jam - 25 g
• Protein of one egg

Mix in a shaker or with a mixer.

Protein cocktails with strawberries for muscle growth

In a protein cocktail with strawberries, you can add 4-5 ragged fresh mint leaves for refreshing taste.

• Kefir - 300 ml
• Milk - 100 ml
• Strawberries - 100 g
• Cottage cheese - 100 g
• Banana - 1 pc
• Nuts - 50 g

Protein cocktail at night for muscle growth: recipe

The muscles grow not only during the day, but also at night, so the intake of the protein into the body is necessary during sleep. The usual hard food at night is heavily absorbed and causes a feeling of discomfort. Another thing is liquid, protein -rich food in the form of a cocktail.

Important: protein cocktails taken overnight should contain a minimum of carbohydrates!

Excess sugar during sleep will not only not add muscle mass to you, but also turn into fat deposits.

A night cocktail for a mass of mass should be on casein (cottage cheese), which is slowly absorbed to write the body throughout the night without feeling a sense of heaviness in the stomach. The following is a recipe for a very light and tasty protein cocktail at night.

• Non -fat yogurt - 250 ml
• Death -fat cottage cheese - 200 gr
• Cinnamon - 1 teaspoon
• Sugar substitute - 5 cubes (to taste and optional)

Beat with a mixer and immediately after drinking we go to bed.

Home protein cocktails is an ideal solution for those who seek to gain pure muscle mass without harm to health. Natural, healthy, diverse and easy to prepare, they will satisfy even the most refined taste and will help the dream of a beautiful body.

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