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A Protein Shake for Muscle Growth

muscle growth

The task of protein cocktails is to keep a constantly high level of proteins in the body, which is a necessary condition for the stable growth of muscles of the sportsman – the law enforcer.

The best time to take them is 50 minutes before the training session and 30 minutes after.

Since the protein shake must be fully absorbed before the training session, it is worth paying attention to the volume of the mixture, the absorption of ingredients and the temperature of the finished drink.

The temperature of the cocktail should be close to 37 degrees, which will significantly accelerate the stomach. The volume is not more than 300 grams. Milk in the protein mixture may need to be replaced with kefir or juice – if there are problems with the assimilation of milk sugar (usually for athletes over 30).

A protein shake 30 minutes after class is the most useful tool for muscle growth. This is the time when the body needs proteins and carbohydrates to the greatest extent, when the proteins received have the greatest anabolic effect.

It may be difficult to get yourself to take cocktails after exercise at first, but after some time you will switch to a new regime and feel hungry immediately after training.

Composition of a Homemade Protein Shake:

Components are selected so that proteins were 15-25 grams, a little carbohydrates and vitamins, and the liquid would be enough to provide the desired consistency (about as sour cream).

1). The base is milk, kefir or juice (preferably acidic) – 200 ml.

2). Proteins – cottage cheese, milk powder, eggs – only up to 100 grams.

3). Carbohydrates – jam, honey or sugar – 15 grams. The presence of sugars in the protein will not only improve its taste properties, but most importantly – will provoke the release of insulin, which will accelerate the absorption of nutrients. If you load more than 20 grams of sweets, you will get a protein-carbohydrate cocktail – geiner.

4). Vitamins – usually half a banana, berries or fruit – are optional.

5). Fats (optional) – you can add a teaspoon of vegetable oil. Since olive oil, unlike others, does not bind testosterone, it is worth recommending it. This component will be useful in a protein shake after training.


The egg must be boiled (to avoid infection). One egg can be used in its entirety, if more, the yolks should be removed. In general, yolk has many useful substances necessary for the synthesis of male hormones, but the presence of heavy cholesterol obliges us to limit the use of this part of the egg in large quantities.

It is possible to make 600 ml of the drink for taking it before and after lessons, but it is better to use fresh cocktail every time, besides, raise your appetite while you cook it at home after training.

Protein cocktail recipes

Classic protein for your muscles

  • Milk – 350 ml.
  • cottage cheese – 100 g.
  • Egg protein (boiled) – 4 eggs.
  • banana – 1 pc.
  • Olive oil (cold pressing) – teaspoon.
  • Honey – 2 tablespoons.

Total protein – 45 grams, volume about 650 grams. All products are thoroughly mixed in a mixer.

Change the proportions a little so that the cocktail is to your liking.

Protein cocktail T-72

  • Kefir 200 ml.
  • Milk powder – 60 g.
  • Jam – tablespoon
  • Sugar is a teaspoon

Sugar will give you energy soon, then the jam will support it. Protein contains 25 grams.

Total weight – 280. As in the T-72 tank everything is simple and reliable.

Protein fitness “shake” for women

  • orange juice, 200 ml.
  • Skimmed cottage cheese – 50 g.
  • banana – half (for endorphins)
  • Chocolate or cocoa – 25 grams (also for hormones of joy)
  • Jam is a teaspoon.

Proteins – 10, total volume – 330 ml. Drink to your health!