Домой / Как нужно питаться правильно, чтобы набрать вес? / Протеиновые коктейли в домашних условиях – рецепт приготовления

Протеиновые коктейли в домашних условиях – рецепт приготовления

Некоторые люди не хотят принимать спортивные порошки, а предпочитают получать все необходимые вещества из натуральных продуктов. И это неплохое желание, особенно если есть такая возможность – готовить протеиновые коктейли в домашних условиях.

Протеиновые коктейли – это хороший способ добрать нужное количество белков и углеводов. При этом также стоит учитывать количество потребляемых калорий. Рассчитать сколько калорий нужно для набора массы вам поможет калькулятор. Предлагаю вашему вниманию рецепт приготовления протеинового коктейля дома из всем доступных продуктов питания.

Ингредиенты протеинового коктейля:

— Пророщенная пшеница. Да, пшеница должны быть именно пророщенная, ростки у которой 1-2 мм. В этот период она обладает большим количеством аминокислот и витаминов.
— Творог обезжиренный, содержание жира 2-8%
— Молоко (по 2.5% — 3% белка и жира)
— Молоко сухое. Конечно, обезжиренное сухое молоко (1% жира, 36% белка и 52% углеводов) будет лучше для набора правильной массы, чем цельное (белков и жиров по 25%, углеводов – 36%). Но это если получится его найти и купить. Цена такого продукта около 150 руб. за кг.
— Яичный порошок. В 100 г яичного порошка 542 ккал, при этом состав такой: вода — 6-8 %, белки — 45 %, жиры — 37,3 %, углеводы — 7,1 %. Стоимость около 150 руб. за кг.
— Соевый белковый концентрат, в котором содержится 60% белка и 1% — 5% жира. Также встречается продукт с названием «Союшка», в котором 40% белка и 20% жира. Стоимость: 110 – 130 рублей за 1 кг.
— Арахис. В нем содержится около 45% жира и 26% белка.

Как готовить протеиновый коктейль

Теперь будем готовить протеиновый коктейль из перечисленных ингредиентов. Выбираем один из яичного, соевого или молочного порошка, добавляем либо творог, либо пророщенную сою 100-200 г. Далее кладем толченый арахис (можно использовать арахисовую пасту) и заливаем либо водой, либо молоком. Добавляем банан или мед для сладости.
За один раз в порции должно получиться 40-50г чистого белка. К примеру, это 200 мл молока, 50 грамм обезжиренного сухого молока, 150 грамм обезжиренного творога. Употребляем такой протеиновый коктейль каждый между приемами пищи либо сразу после еды. Если день тренировочный, то пьем коктейль сразу после тренировки.
Таким образом, рецепт приготовления протеинового коктейля в домашних условиях совсем несложный. При этом цена будет как у протеина среднего класса.
А вот еще один протеиновый коктейль как вариант – для принятия перед сном.
Протеиновые коктейли в домашних условиях – рецепт приготовления

Ингредиенты протеинового коктейля

— Обезжиренное молоко – 300 – 400 мл.
— Обезжиренный творог — 200 грамм.
— Овсянка 30 – 50 грамм.
Взбиваем ингредиенты блендером и выпиваем. Овсяные хлопья лучше предварительно размолоть кофемолкой. Молочные продукты (творог и молоко) – это лучшая еда перед сном, так как содержит казеин – долгоперевариваемые белки. Овсянка при этом улучшит переваривание белка, насыщая организм аминокислотами ночью.

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