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Как приготовить протеиновый коктейль в домашних условиях.

В погоне за красивой фигурой культуристы начинают прибегать к помощи химии. Порошковые протеины и гейнеры стали для нас важными спортивными добавками, отказаться от которых некоторым из культуристов уже не под силу. Более того, у многих атлетов вся карьера химиков и начинается с порошковых протеинов.

Уже не раз проводились исследования о ненужности спортивного питания, и сегодня Power-Fit представил парочку рецептов, как приготовить протеиновые коктейли в домашних условиях в качестве замены порошковому спортпиту.


Самодельный протеиновый коктейль дома

На протяжении многих лет спортсмены в свой рацион добавляют белок. Белок (англ. Протеин) в виде порошка можно купить в специальных магазинах спортивного питания. Средняя стоимость которых равна от 10 — 30 американских долларов за 900-1000г.

А из этого порошка чистого протеина выходит и того меньше. Тем более, покупая подобные смеси, мы рискуем не только ухудшением здоровья, но и толщиной кошелька. Специально для тех, кто заботится о своем здоровье и предпочитает «натуральные» способы наращивания мышечной массы и просто хочет сэкономить, ниже мы привели рецепт протеинового коктейля, который можно приготовить в домашних условиях.

Такие коктейли способны помочь при увеличении мышечной массы, а самое главное сэкономить кучу денег и времени. Главное правило в приготовлении домашнего протеинового коктейля — большое содержание белка, и натуральные ароматизаторы в виде фркутов. Но прежде чем готовить, вам следует знать, что кидать лучше только те продукты, от которых у вас не будет никакой аллергической реакции или других последствий из-за непереносимости некоторых ингредиентов.

Основные ингредиенты для домашнего протеинового коктейля:

Как приготовить протеиновый коктейль в домашних условиях.

Молоко:

Основой любого домашнего самодельного протеинового коктейля служит или молоко или вода. Вот тут стоит разобраться. Чем больше процент жирности в молоке, тем больше в нем содержится белка. Но чем выше жирность молока, тем хуже усваивается белок организмом. Вода же используется если вы на сушке, а в таком случае для большинства атлетов лактоза противопоказана.

Дадим отличную рекомендацию — старайтесь купить молоко с минимальным процентом жирности. Лучше всего подойдет молоко 2,5% жирности. Если у вас непереносимость лактозы, в таком случае молоко можно заменить фруктовым соком, или водой с медом. Или без меда. Разумеется все это отразится на вкусе, но что поделать. Можно молоко — пейте, нельзя — не пейте.

Но классическим жидким ингредиентом для протеинового коктейля всегда было молоко.

Творог:

Вторым по важности ингредиентом для самодельного протеинового коктейля служит творог. На тему творога и его белковой пользы для культуристов мы уже писали отдельный материал. Если ваша программа на наращивание массы, то с жирностью творога можно не заморачиваться, если на сушку — то опять таки, как оказалось творог дает инсулиновый отклик, и проесс жиросжигания сильно замедляется.

Углеводов в твороге практически нет, зато много белка, и если жирность большая — то и жира 🙂 Лучше покупать творог на развес, у бабушек на рынке. Сегодня вообще много мест, где можно купить творог разной жирности: от рынков и супермаркетов, и заканчивая искусственным творогом в супермаркетах.

Обычно содержание белка в твороге на 100грамм равняется 18 грамм, а у обезриженного еще больше.

Белок с куриного яйца.

Классика. Вообще подходит всем людям, но бывает так, что кто-то не любит белок с куриного яйца на запах или вкус. Кроме того, вокруг куриных яиц витают слухи, что при использовании сырого яичного белка, можно заразиться сальмонельозом, если яйцо термально не обработать. Но все это враки. Вирус сальмонельоза содержится на скорлупе, в загрязненных участках, которые плохо очистили на птицефабриках.

Некоторые домохозяйки, чтобы специально подстраховаться, перед варкой яиц или приготовлением яичницы, моют их. Еще раз — сальмонельоза в белке нет, он может быть только на скорлупе.

Куриная грудка.

Ведь никто не запрещал сделать самодельный протеиновый коктейль не сладким 🙂 Отварите куриную грудку, можно слегка обжарить грибы-шампиньоны [без масла], порезать немного любимых овощей и залить томатным соком. Чем не протеин? Много белка, клетчатки и немного углеводов.

Кто говорил, что протеиновый коктейль должен быть сладким?

Вкусовые добавки:

Для улучшения вкусовых качеств для домашнего самодельного протеина можете по-желанию использовать некоторые вкусовые добавки.

Так в коктейль можно добавить:

1. Тертый шоколад.
2. Какао-порошок или Несквик.
3. Любимые ягоды: клубника, малина, смородина.
4. Фрукты: бананы, абрикосы.
5. Мед или сахар.
6. Мороженное с любимым вкусом — такие протеиновые коктейли с мороженным любимл в 1960х годах молодой Арнольд Шварценеггер.

Но если ваш организм располагает к набору лишнего веса, то лучше воздержаться от бананов и мороженного на ночь. Дело в том, что бананы и мороженное — это сладкие продукты, а следовательно это простые углеводы, которые если употребить перед сном, превратятся в подкожный жир, с которым итак тяжело бороться.

Начинаем готовить протеиновый коктейль в домашних условиях.

Как приготовить протеиновый коктейль в домашних условиях.

1) Нам понадобится блендер или в крайнем случае шейкер. Скажу вам по своему опыту, что в блендере протеиновый коктейль получается куда вкуснее. Но данный бытовой прибор есть не у всех, поэтому будем довольствоваться тем, что есть. А за шейкером мы пойдем в магазин спортивного питания. Стоит он в пределах 250 руб, поэтому скупиться не надо. Вы его возьмете, и хватит его надолго.

2) Итак, с покупкой емкости, где вы будете смешивать коктейль, например, вы все-таки остановились на блендере, возьмите его и положите в него 100 грамм творога, налейте 200 мл молока, положите один банан, потрите немного шоколада и добавьте ложку меда.

3) Взбейте в блендере и перелейте в большой стакан. Лично я, как бы иронично это не звучало, переливаю получившуюся протеиновую массу в пивную кружку, так как в нее как раз всё влезет. Но помните, коктейль готовится на раз выпить. Не стоит им запасаться про запас.

Готовим самодельный домашний протеин с Денисом Семинихиным:

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