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If you are the enemy of use supplements and want to only natural product, then you can prepare a protein shake at your kitchen.

Protein shakes at home

egg INGREDIENTS
Usually, a protein shake consists of
- protein – about 15-20 grams

as well as a small amount of –
- carbohydrates
- vitamins
- minerals

FOODS FOR USING
1.As a basis, is typically used –
- milk (proteins, minerals, vitamins)
- juice (vitamins, minerals)

2.Protein
- 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
- honey
- jam
- sugar

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 -

table
.
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

else

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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