If you dream of a tightened elastic forms notforget about protein foods, because it is the building material for muscle tissue. To remedy the lack of valuable substances to be added to the normal diet of protein shakes.
Contrary to popular belief, protein drinksWe need not only bodybuilders. In fact, the protein as a building material, and the need for children and adults. Particularly control of protein intake is important during the cold season, as it helps the body's cells to strengthen the immune system, making us less susceptible to viruses.
Protein shakes are perfect forfeeding babies. Children often refuse to eat eggs or cheese, but delicious strawberry smoothie lead them into raptures. That is why it is important to learn how to prepare their own protein shakes.
Why do we need protein shakes
The purpose of protein shakes - hold on a highprotein level in the body to reconstruct and maintain muscle growth. The most suitable time to receive them - in 40 minutes before the start of training or 30 minutes after, when you need to close the protein-carbohydrate window.
In view of the fact that the protein product is to becompletely metabolized prior to the course, watch the number of cocktails, product digestibility and cooking temperature. protein beverage temperature should be close to body temperature (about 37 degrees). This will contribute to accelerate the work of the stomach. The volume of liquid must not exceed 200 grams. If possible, it is better not to use the milk for preparation of cocktail. It can be replaced with yogurt, juice or water.
Protein shakes after training arethe most useful food for the muscle cells. At this time, the body especially needs carbohydrates and proteins, which are absorbed immediately. Maybe in the beginning it will be difficult to force myself to drink cocktails after strength training (it should be noted that the applied protein can be not only a set of muscle mass, but also to burn fat. It is necessary to complement their training program of special exercises, details of which you can learn on Je-Sage.ru (http://je-sage.ru/fitnes)). But after a while the new diet bude cause a feeling of hunger immediately after exercise, not after 1.5-2 hours, as usual.
How to prepare protein powders
Ingredients must be chosen so thatthe mass fraction of protein in the drink has about 25 grams, and carbohydrates, and vitamins - the minimum number. Liquids must be added so that the cocktail has acquired the consistency of sour cream.
As a basis we can take the milk, kefir, sour juiceor water, which should not exceed 200 grams. In the role of proteins can act: cottage cheese, milk, eggs, but their volume should be about 100 grams. Carbohydrates (jam, honey, sugar) should not exceed 15 grams.
Do not worry, that is added to a cocktailsugar. The presence of protein in the »neck» of sugar improves the taste, provokes the release of insulin, which will speed up the absorption of nutrients. If you add more than 20 grams of sugar, the drink is called »gainer» or protein-carbohydrate drink.
Gainer - a kind of nutrientHigh protein drink providing instant burst of energy. Gainers usually recommended for those who wish to have a more »appetizing» shape without excess fat and not quite bony.
As vitamins, take half a banana,berries or fruits. As fat (but not mandatory), you can add sour cream, cream or vegetable oil. If you want to make a cocktail with cheese, then stop your choice on skim, to accelerate the process of digestion. But the need to use eggs or quail, or cooked, in order to avoid infection. For dietary effect, you can remove the yolks.
