After a hard workout, athlete’s body needs more proteins as normally to repair microscopic tears in muscle tissue. For this reason, it is highly advised to consume protein shakes. If body does not receive
enough proteins after hard working in the gym, it may cause as a result, muscle building slowdown or even stopping. To avoid it you need to follow next simple rule: for each pound of your weight to take about 2gr of proteins per day (either in form of regular diet or in form of protein shake). Taking excess proteins speeds body’s recovery.
Proteins are basic building organic compounds of body, which are a part of muscle tissue. Investigations have shown that taking proteins after hard exercises provides faster protein synthesis. In addition, if is consuming more proteins than body requires, calories are stored in the body.
Protein shakes should be taken between meals or after exercise. Taking them within 45 minutes of completing a workout provides exceptionally beneficial result, because proteins increase metabolism to
highest level. They should never be used to replace meals if you want to accomplish weight gain. If protein shakes are taken as food replacement or in large doses, they may cause some bad effects as diarrhea, lactose intolerance, dehydration, bloating, increased risk of kidney stones and ketosis.
Protein Shake Recipes
Protein shakes are commonly prepared for rapid muscle and weight gain, by adding protein powders with low fat milk, yogurt, water, dairy products, chocolate powder, fruits (strawberries, bananas, cherries or raspberries), nuts, flavor and healthy oils. Shakes made at home are healthier when are prepared with natural ingredients. In addition, it’s highly recommended to add protein powder
to your shake for more rapid muscle gain. A lot of different shakes may be easily made with just a few available ingredients. It is necessary just to blend all ingredients in the blender:
I. Chocolate Protein Shake
- Protein powder – 50 gram;
- Peanut butter – 1 tablespoon;
- Chocolate flavor – 2 scoops
- Whole milk – 300 ml;
- Yogurt – 2 tablespoon;
- Caramel ice cream – 0.33 cup
II. Strawberry Protein Shake
- Protein powder – 30 gram;
- Water – 280 gram;
- Strawberries – 10 pcs.;
- Vanilla extract – 0,5 teaspoons;
- Flaxseed oil – 1 tablespoon.
III. Banana Protein Shake
- Protein powder – 60 gram;
- Peanut butter – 1 tablespoon;
- Bananas – 3 pcs.;
- Whole milk – to the consistency desired.