To perform sports and recover well after, we must have an adequate intake of carbohydrates. In this way, the glycogen reserves will be filled to obtain the necessary energy and proteins, which will form muscle and protect the fibers. We will achieve mass and muscle tone and recovery after the effort will be optimal. Today we are going to teach you how to make homemade protein shakes, which in addition to being rich will be healthy and will help you after an intense workout, top 10 protein shakes.
Recipes of protein shakes
- Smoothie after a marathon.
It is a forceful shake but with 75% protein, which makes it a super smoothie. Mix 3 cooked egg whites (never raw, as they are not assimilated), two natural skimmed yoghurts or flavored but not sugar, a banana and a glass of skimmed milk. Beat well and serve with a pinch of cinnamon.
- Smoothie for breakfast
Mix two cooked egg whites, a glass of skimmed milk, a fresh yogurt, a bowl of chopped strawberries and a few oat flakes. Beat well and sweeten if you want with stevia. It helps you prepare the body after the overnight fast if you train in the morning. Control the amount so you do not feel too heavy.
- Apple smoothie
Mix a natural skim yogurt, a piece of apple, a glass of skim milk, some almonds, a pinch of honey to sweeten and a little cinnamon. It’s a satiating milkshake, which can help you after a workout to spend the morning, and even serves you for a light lunch if you’re running session is at noon.
- Chocolate milkshake
Skimmed milk, oats, banana and cocoa powder. Add some ice cubes so it is very cold. It is a perfect snack for your teenage sportsmen who will also love it.
- Walnut milkshake
Mix half a cup of chopped nuts, with a natural yogurt, a cup of skimmed milk, raisins and liquid vanilla. Beat vigorously to make foam and serve very cold. This smoothie is a delicious treat that you can drink at any time of the day.
The days you do not go to do sports do not take this type of shakes. You already know that proteins do not accumulate and must be eliminated and can produce excess kidney, liver and bone problems, in addition to fatigue. And remember to eat a balanced diet so that you do not miss any type of food.