- how much protein
do I need
- strengthen your
ligaments and tendons
- how to raise
- negative effects
of low testosterone
MUST TO KNOW
- benefits and harms
- side effects
Protein shakes at homeINGREDIENTS
Usually, a protein shake consists of
- protein – about 15-20 grams
as well as a small amount of –
FOODS FOR USING
1.As a basis, is typically used –
- milk (proteins, minerals, vitamins)
- juice (vitamins, minerals)
- low-fat cottage cheese (protein about-14%)
- egg white (about-12%)
3.You can get the right amount of carbohydrates by adding 15 - 20 grams
Selecting ingredients for protein shakes, you must remember that the product should be easy to digest. See the contents of protein, carbohydrates and other essential elements in food -
Components for your protein shake should be blended in a mixer.
Drink a protein shake for 40 min. before training and after 30 minutes behind it.You should monitor the amount. Consumed shake must be metabolized by the body before exercise.
Here is an example of several cocktails
milk - 200 gr.
cottage cheese - 100 gr.
honey - 1 tablespoon
apple juice - 150 gr.
cottage cheese - 80 gr.
A protein of an egg
jam - 1 tablespoon
As desired, you can replace a protein shake on weight gainer .
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