Have you been training for a while and want a quick recovery, so you've decided to take protein?
The question is: what kind of protein?
"Drink milk, my friend, and eat canned tuna"… Honestly, it doesn't work very well.
But how to choose the best option from so many manufacturers, so many types and so many flavors? What do you need to pay attention to? Can you make some protein smoothies yourself?
There are so many supplements, and those with protein are among the most sought after by amateur and professional athletes.
It is known that people who train need a higher intake of protein. However, it is quite difficult to take them only from food, because it would mean consuming large amounts of food, mostly of animal origin, which would mean extra effort for the stomach.
At the same time, such foods come bundled with a certain amount of fat ("bad").
Moreover, it takes several hours until everything is absorbed and the body gets what it needs.
So, if you want to increase your muscle mass or maintain your current weight or even lose weight, the perfect solution is a protein supplement.
Indeed, the diet should contain at least 80%, but dietary supplements can not and should not completely replace foods.
There are several ways to prepare a very good protein shake.
Okay, you've decided to take protein. However, there are many manufacturers, different types of proteins, all kinds of colored packaging, prices also differ quite a lot and you wonder which protein to choose…
Choose three that you feel would suit you and test them one by one.
But we advise you not to stop here.
Experienced athletes do the following:
They do not get their protein from regular products, but combine normal whey protein with homemade preparations for better absorption.
Remember that whey protein is difficult to prepare at home, because it is a perfect combination of essential amino acids and other beneficial substances.
Does anyone know how to prepare a protein shake that has good taste?
Whey protein is highly valued by athletes because it contains a large amount of BCAAs (branched chain amino acids) and is absorbed very quickly. For this reason, it is ideal after training.
Whey protein isolate is generally the most expensive protein, being brought to "perfection" by technological processes that ensure the fastest absorption, minimum content of fats and carbohydrates.
However, we believe that amateur athletes do not need a whey protein isolate.
ISOLATE-X5 from Genius Nutrition® is precisely dosed, containing amino acids that help you increase your muscle mass without accumulating fat. Due to the high amount of glutamine, it prevents muscle catabolism, stimulates protein synthesis, increases glycogen stores, supports recovery after training and stimulates the immune system.
If you use the first recipe, the secret of a successful shake is not to put too much milk.
RECIPE # 1
- A measure of ISOLATE-X5
- A cup of milk or vegetable milk (depending on the desired consistency)
- A banana and 50g strawberries
- A tip of cinnamon, nutmeg or vanilla
- Cocoa raw powder (1 teaspoon)
- Chia seeds
- PS. The secret is the fruit. It gives a delicious aroma to the protein shake, without adding important calories, especially if you don't like the taste.
Want a vegan shake?
If you look for information on vegan proteins, you will see that most plant proteins do not contain all the amino acids and are cheaper.
Most cheap products contain mainly proteins from vegetable sources - soy, wheat, etc. Also, more and more studies show that high soy intake is not beneficial.
We do a little differently.
VEGAN GREEN HD is a combination of isolates from rice, oats, peas and hemp. In the manufacturing process, a state-of-the-art fermentation technology is used for a product with maximum purity, without added sugar and with a unique amino acid profile.
Green-HD provides 4.2 g of BCAAs (branched chain amino acids) per serving.
RECIPE # 2
- A measure of protein powder VEGAN GREEN-HD
- Mix of frozen berries (2-3 tablespoons)
- ½ l almond milk (depending on the desired consistency)
- Organic almond butter (1 tablespoon)
Shake protein for carnivores?
Beef protein is an excellent solution for those who are intolerant to milk protein, lactose, soy and are not vegetarians or vegans. A product from a quality manufacturer contains 90% pure beef isolate.
Also, beef protein contains a relatively higher proportion of creatine and arginine and, depending on the manufacturer, beta-alanine. It also has a good solubility and is well absorbed, easily digested (although it is beef) and contains all the essential minerals.
Being a beef isolate, the fats have been removed and do not contain carbohydrates (which may be present in certain milk proteins).
Genius Nutrition® offers you HP Steak.
This product has the highest concentration of beef protein compared to dry matter. It is the best solution for boys and girls with lactose intolerance.
It can also be used to replace a meal for people with lower daily protein intake.
RECIPE # 3
- A measure of STEAK-HP
- Oat milk (depending on the desired consistency)
- A teaspoon of honey
- 50g of BestOats without flavor
- A tip of cinnamon
- 50g blueberries or red currant
PS Mix everything well in the blender for about 30 seconds .
What are the benefits of protein shakes?
Have you read carefully the information about all the protein shakes I have proposed to you? If so, we can briefly discuss some of their properties:
- It stimulates your immune system. Protein shakes contain a type of serum that slows down the oxidation of cells and organs.
- Helps to lose weight and reduce body fat. All proteins create a feeling of satiety, being an excellent solution to get rid of extra pounds.
- Provides extra energy. More and more people are starting to consume protein drinks before sports activities, because they have more energy that they sometimes feel the need.
Reduce cholesterol. Another great benefit of protein drinks is that they lower blood cholesterol levels.
We have no suggestions for cleaning the blender, although we must say that peanut butter is good, but it hardens and you struggle a bit until it is taken.
If you don't like what you're using now, try the Genius Nutrition®. You will love it!
Mix it up!