Protein shake: how to make? Video

If you are a lover of sweets, feel free to add ice cream to your homemade protein drink, but no more than 70 grams, which will be 3 grams of protein.

Now choose a protein rich food. Cottage cheese is perfect for this role – it will provide you not only with long-acting protein, but also with a lot of vitamins. Take 150 grams of this product, it will provide you with 24-27 grams of protein.

Optionally, add a popular protein source such as quail eggs to your shake. Taking about 5 will increase your total protein by 6 grams.

Another high-protein food is peanut butter. From 2 tablespoons, you get 7 grams of an important nutrient. It’s worth noting that peanut butter is very fatty, so don’t add it to your pre- and post-workout shakes.

Then add fruits – they are certainly not the main source of protein, but they can provide carbohydrates to replenish glycogen stores and provide energy for training. The most common ingredient in a protein shake is banana. One such fruit weighing 125 grams contains about 3 grams of protein and 25 grams of carbohydrates. You can add dried apricots (5-7 pieces) to a banana, so you get 3 grams of protein and 20-30 grams of carbohydrates.