Homemade protein shakes for athletes

• Posted by Furnick Jonas May 3, 2021 Filed in Personal #fitness  #bodybuilding  #Health Supplements  118 views
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  The rise of concern for health and well-being in the general population and, more specifically, in athletes and runners, have led us to have more and more people interested in so-called protein shakes, either to lose weight or to improve sports performance visit. In this way, homemade protein shakes become the best option for many athletes. Do you want to know more about these shakes? We'll tell you then:

  

  What are protein shakes

  Protein is an element of the body to build muscles, bones, skin and other tissues, which is also present in certain foods that we eat. Well, protein shakes can include 100% protein, in liquid or powder format, with a wide variety of different flavors. However, they typically mix carbohydrates and fats with a lower percentage of protein.

  For this reason, we can say that protein shakes are simply a protein-rich drink that can never replace a meal but can help us to supply the body's lack of protein. A large number of athletes use them to improve their sports performance, but what are the benefits of protein shakes really?

  What are its benefits

  Smoothies are used after training in order to eat some type of food after sports effort. And it is that protein shakes can help our body to recover after an exercise of a certain intensity. How can it be? Well, thanks to the restoration of muscle glycogen, an energy source that is depleted after exercising.

  In addition, the strength athlete can obtain a repair of the damage that occurs in the muscles after playing sports as intense as bodybuilding or running a marathon. Hence, protein shakes are such an important nutritional supplement for many athletes.

  Myths about protein shakes

  One of the most widespread myths about this type of nutritional supplement is that it is unnatural. Well, the proteins in these shakes are just that: protein. It is something that our body assimilates perfectly to nourish our muscles and in no case represents a danger such as the intake of anabolics.

  Taking the right amount of protein, there is no need to be afraid because it is not a harmful supplement at all. Of course, an excess of proteins can make your body work more than it should so be careful with the doses.

  Another widespread myth is that protein shakes swell and retain fluids. Nothing is further from reality. If your body works correctly neither of the two things will happen. What if I stop taking them my muscles deflate? No, neither. Everything is part of the same erroneous myth.

  How to make your homemade protein shakes

  Now that we already know that protein shakes are not a magic potion and that they only contain protein (and carbohydrates and fats in some cases), we are ready to make our homemade protein shakes. Thus, we will know 100% of the content of our smoothies and we will also save a few euros. Let's go there:

  The first thing is to know which foods have the highest protein content and to be clear that the liquid base that we will use will be skimmed milk, whey or soy milk.

  A good ingredient to add to our smoothies is egg whites but be careful not to add them raw because your body will not assimilate them and you will not be ingesting protein in any case. Better cook them before incorporating them into the smoothie.

  Other key ingredients to include in our homemade protein shake can be banana, 0% fresh cheese, skimmed yogurt, nuts, cereals, strawberries, sugar or honey. Just add the ingredients you want and mix them with the milk with the help of a mixer.

  Homemade smoothie recipes for athletes

  If this is your first time making homemade protein shakes, we understand you, you don't know which ingredients to choose. So we've decided to include two homemade smoothie recipes to get you started:

  Whites, cheese and banana smoothie

  Add 4 pre-cooked egg whites, 120 g of fresh cheese, a banana, sugar to taste and skim milk based on the amount of smoothie you want to get. Mix everything ready.

  Strawberry and oatmeal smoothie

  Add 4 egg whites, a low fat strawberry yogurt, a handful of oat flakes, 4 strawberries and a touch of honey to taste. Delicious!

  As you will see, making homemade protein shakes is very simple and natural. Being such a recommended way to eat protein and help our body to recover after an intense exercise session, it has become the new fashion that any runner or athlete concerned about their health begins to carry out. What are you waiting for to start making your own smoothies?