Sports nutrition didn't stay that way for very long. Admirers of a healthy lifestyle quickly appreciated all the benefits of such a diet and added it to their own "arsenal" funds to maintain youth and health.
Protein shakes are also included in the list of healthy drinks that today have become part of corrective, anti-aging, detoxification and many other diets.
But in order for the benefits of protein shakes to be unconditional and this product does not harm your health, you should know a few simple rules.
- Preparing a protein shake: the basic principles of sports cooking
- Protein Shake Benefits: How to Consume It Properly
Preparing a protein shake: the basic principles of sports cooking
When preparing a protein shake, there are two ways to go:
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First and easiest — use ready-made sports nutrition. This is the easiest way to provide the body with the right amount of easily digestible protein, and additionally replenish the deficiency of certain vitamins and microelements. One of the advantages of ready-made cocktails is quick preparation and balanced composition. Depending on the brand and name, the recipe of the drink may include antioxidants, fiber, enzymes, and many other substances that improve protein absorption and speed up metabolism. The disadvantage of such drinks is the same composition. It does do cover the needs of the body in all the substances it needs, but one and
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You can make your own protein shake. This is a more time-consuming way, but you will be able to independently regulate the caloric content of the drink, its taste and the content of various substances in it.
In any case, you will need ready-made whey protein or casein, which can be bought in stores or sports nutrition departments. But it will serve as the main drink, and everything else will challenge your culinary talents and imagination.
A the same protein, but mixed with 100 g of natural yogurt and 200 ml of freshly squeezed orange juice, will be a great tonic to help you wake up without coffee and other stimulants, and not experience drowsiness fatigue for for several hours.
But when using any of the methods, it is important to remember that you cannot store the finished cocktail. The drink should be drunk immediately after preparation, since protein is a breeding ground for many pathogens that are responsible for the development of food poisoning.
You should also make the right choice between whey protein and casein, as they have different properties.
Like with any other food — sporty and not very — with protein drinks, it is important to observe the measure.
It should be remembered that a portion of such a cocktail — it is a complete meal, so it should be consumed separately from other meals.
This is especially true for sports nutrition, the purpose of which — weight loss.
Specialists in the dietetic field believe that two shakes a day are enough to provide the body with energy during weight loss and "building material" when building muscle mass.
Read also: Protein in the human body: important functions and content in products
In addition, you should remember about the percentage of proteins, fats and carbohydrates in the diet: exceeding the proportion of protein by more than ⅓ must be agreed with the doctor.
But a healthy person, in order not to create problems for his body, should simply take into account the total amount of protein in the diet and correlate it with the amount of protein in as part of one portion of the cocktail.
You also need to consider that protein — it's not just meat, eggs and milk. Protein is included in the composition of many other products, which is also important to keep in mind.
Read also: Food for athletes: high protein foods
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