10 PROTEIN SHAKE!

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Get on the wall so you don’t forget!

Cocktail No. 1
-For a cocktail you will need 250 ml milk, 1 banana, yogurt, 2 tablespoons of honey, oatmeal, ice cream. All mix and grind blender.

Cocktail No. 2
- 100 g of cheese, 200 ml milk, 1 banana, tablespoon of honey, 2-3 tablespoons of oatmeal.

Cocktail No. 3
-2 banana, 500 ml milk, 100 ml cream or ice cream, a bag of vanilla sugar, a little cinnamon to taste. All mix and grind blender

Cocktail № 4
- A glass of milk, one teaspoonful sugar, 1 egg.

Cocktail No. 5
- 200 g cottage cheese, 100 grams of yogurt, 100 g of juice, persimmons or banana.

Cocktail No. 6
- 100 g of cheese, 100 g cherry juice, egg white, some sugar.

Cocktail No. 7
- 1 egg, 1 tablespoon honey, 1 tablespoon chopped walnuts, pour a glass of kefir, beat with a mixer.

Cocktail number 8
-200 grams of cottage cheese, 50 g honey, 60 g of egg powder, diluted with milk, or 4-5 eggs, a spoon of sour cream. Grind in a blender.

Cocktail number 9
-500 ml of milk, 250 grams cottage cheese, 10 quail eggs, 50 g of honey or jam, 100 g of powdered milk, 100 g sour cream, raisins, dried apricots. Grind in a blender.

Cocktail No. 10
-250 ml of warm milk, 250 g curd, 1 tablespoon wheat germ or oat bran, 1 tablespoon flax oil.

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Simple and healthy protein shakes

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1. Protein-berry cocktail
A glass of skim milk
Ice cream 200 grams
Berries or pieces of fruit
Mix in blender

2. Banana milkshake
Cooking time: 2 min
Ingredients:
2 ripe banana
500 ml of milk
100 ml cream (10%)
at the tip of a spoon of ground cinnamon
Put all ingredients in mixer and beat around 2 minutes until smooth

3. Cottage cheese cocktail
250 milk
100 grams of cottage cheese
1 banana

4. Protein-honey cocktail
1-2 eggs
1 tsp. honey
250 grams of skim milk
Mix in a blender.

5. Kefir cocktail
100 grams of yogurt
200 grams low-fat cottage cheese
100 grams of juice (pomegranate, cherry, pineapple)
Add banana slices, whip the products with a mixer.

6. Protein shake
Portion of protein ( 30-50 grams depending on your weight)
sliced banana
1 tablespoon cocoa
kefir (or yogurt)

7. Protein shake
225 grams milk or juice (except Apple and grape)
1-3 tbsp protein powder
1-3 teaspoons of the amino acid (in crystals)
strawberries, currants or soft apples.
Products mix in blender and take after a workout.

8. Dairy-nut cocktail
1 Cup - one serving (200 grams):
one raw egg
1 tablespoon honey (melt if he candied)
1 tbsp grated walnuts (you can also take cashews, hazelnuts and almonds)
ingredients pour kefir, fermented baked milk or yogurt
Products mix in blender and take after a workout.

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Salad Protein

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on 100gr.:
77 kcal
B/W/Y - 13/1,7/2,6

ingredients:
mushrooms 180gr., chicken fillet boiled 2 pieces (170gr.), 1 egg+ 2 protein, 2 medium onions (100 gr.), curd 1,8% 100g., yogurt 0-1 % 100g., 2 garlic cloves, salt, pepper

preparation:

boil chicken and cool

onions fry in a dry pan for 1-2 minutes, add sliced mushrooms and continue to cook over medium heat ( at large) to mushrooms is not much started the water, until Golden brown, place on a plate and allow to cool.

whisk 1 egg and 2 protein, add salt and bake on a dry pancake pan, cool and cut into oblong squares.

to make the dressing: cottage cheese mixed with yogurt, add the garlic, salt pepper.

cut chicken fillet into small cubes, add chilled mushrooms with onion and cut into pieces protein pancake. to fill a mixture of finished dressing and put into the fridge for a few hours for impregnation!

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TOP 5 MOST DANGEROUS protein products

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TOP 5 MOST DANGEROUS protein products.

Few people know that there are dangerous protein products, but it’s a fact!

All your favorite meat products can cause such harm to the body that after a while he will let you know that something is not right. Products, which will be discussed below, it is best to exclude entirely, but if this is not possible, then at least to reduce their use to a minimum.

1.
Ham and sausage.
Most people can’t imagine Breakfast without appetizing sliced pieces of these products, especially without sandwiches with them. However, this food is strictly prohibited for permanent use due to the excessively high content of salt. In addition, almost all the sausage is stuffed by nitrates, with constant use of this product will soon begin bowel problems. The doctors offer an alternative - want a sandwich - don’t make it with sausage and roast beef or boiled chicken.

2.
Sausages.
This product is almost the leader of sales in grocery stores, it is very convenient to buy pounds of sausages and have them in a few days, no need to cook and like satisfying. However, it is worth mentioning the content of sodium nitrate - a substance that is added to give the product a pinkish hue. It wouldn’t be so bad if the heat treatment was not formed nitrosamine - a substance that provokes the appearance of cancer. Bacon has the same properties.

3.
Red meat, particularly fatty varieties.
Outstanding representatives of this cell are the lamb and fatty beef. You should not go on radical measures and to eliminate completely from the diet habitual product, you just need to reduce its use. Studies have shown that daily consumption of fatty meat provokes the emergence and development of certain heart diseases and cancer.

4.
Chicken nuggets.
Despite the fact that the title includes the word “chicken”, the chicken meat in this product is almost there, but there is a huge amount of salt, flour, fat, phosphate of sodium, and starch and various flavorings. If you can’t refuse, it is better to cook them yourself, and not buy in the store.

5.
Deep-fried fish.
Remember that in the moment when the product enters the frying fat, use it instantly evaporates. If you like fish, you better cook it in the oven or steamed, you can even fry in small amount of oil, but in any case not deep-fried.

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10 foods with the highest protein content

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10 foods with the highest protein content.

The main foods high in protein include:

1. Eggs - 17%, egg protein is well absorbed by the body, usually 2 eggs weigh about 100 grams, eating them, you get 17 grams of protein great for building muscle. It is recommended that eggs be consumed after a workout, as they are low calorie and do not contribute to the formation of fat.

2. Cottage cheese - 14%, food should be consumed only low-fat version of this product, it will save you from unnecessary calories. For easier digestion you can mix cottage cheese with kefir or yogurt and add some sugar, it helps the digestion of protein.

3. Cheese is 30% high in protein, but at the same time are high in calories, so it is advisable to include it in the meals before training, in this case, the surplus calories will burn during the workout.

4. Bird - 15-20% of poultry meat is a great product with high protein content, it is well absorbed and at the same time is low calorie, making it possible to safely include it in your diet when bodybuilding.

5. Beef - 25% contains excellent animal protein, eat better boiled or braised, ideally for eating it is best to take beef aged one to two years, such a product is most valuable in nutrients and has good taste.

6. Liver - 25% affordable, but at the same time with a great product with a high content of protein, is eaten stewed or as a variety of pates.

7. Fish - 15-25% depending on the species, is considered a dietary product, but also quite rich in protein, easily absorbed by the body, fatty fish you can eat in the afternoon. More protein include fish like tuna, salmon, anchovy, sardine, mackerel, Pollock and mullet.

8. Soy is 14% is one of the most belkovosoderzhaschey plant products, currently it is made lots of different dishes, which are the substitute of meat. But it is better to use soy as a side dish. Since meat has plenty of protein and replace it with soy does not make much sense.

9. Brussels sprouts - 9% has the highest protein content compared to other vegetables, other vegetables usually have from 0.5 to 2 % protein, so to call them does not make sense.

10. Grains - 10-12% is well absorbed, and help digestion, more preferred for use as a side dish than potatoes or pasta.

Not necessarily to eat only foods with the highest protein content, the main thing is to calculate the necessary daily requirement of the body in protein foods, and make the menu. Which will be balanced as proteins and carbohydrates with vitamins.

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