Protein shakes for weight loss: homemade recipes

Protein is widely known to help men (and in some cases women) build muscle when they hit the gym. Protein is a protein. Its importance lies in the fact that it restores and promotes the growth of muscle tissue, as well as for the formation of antibodies and blood cells.

Protein is a supplier of amino acids that form the elements for building the cells of the human body. The human body needs a sufficient supply of protein to maintain its functions. Approximate norms of the amount of protein intake per day can be calculated by the formula: for 0.5 kilograms of body weight, 1-1.5 grams of protein is needed.

How does protein help you lose weight?

To date, there are a huge number of various diets and nutrition programs designed for weight loss. Protein is one of the most important elements of the diet. Nutritionists have begun to recommend the use of protein shakes as an effective means to reduce body fat. Protein shakes are very low-calorie and this is their main secret, at the same time, the protein compounds that are included in the composition will not go into fats, but will go to building muscles. When consuming protein shakes, without performing heavy physical exertion in the gym, fats will go away, and the body will take on beautiful forms.

How to use protein shakes correctly?

Protein shakes can also be consumed by those who plan to increase muscle mass, as they contain protein that helps strengthen muscles. The same protein is also needed for weight loss, because. it speeds up the metabolic processes.

In order for the consumption of a protein shake to go to weight loss, a number of points must be considered:

  1. The need for daily physical activity. For this, any cardio exercises are suitable, such as: gymnastics, running, aerobics, fitness without heavy weights, swimming, etc.
  2. When using protein shakes, nutrition should be varied and balanced (a combination of proteins, fats and carbohydrates).
  3. Perhaps reducing the food from five times a day to three times. Lunch or afternoon snack can be replaced with a protein shake.
  4. It is better to start taking protein shakes with one serving a day. We need to look at the body’s reaction to the consumption of cocktails. As results improve, continue with one shake per day regimen. In the absence of any changes in the results, it is worth considering increasing the dose of protein shakes to two per day.
  5. It is recommended to use a protein shake for weight loss in the morning, between breakfast, lunch or dinner, 30 minutes after exercise or at least 2 hours before bedtime.
  6. A protein shake is advised to drink slowly and in small sips.


This drink can be purchased or prepared in several ways:

  1. Buy a protein shake (ready-made) at a specialized sports store. food or cafe fitness club (gym).
  2. In a sports store, pharmacy, buy a powder with which to make a cocktail yourself at home.
  3. From natural ingredients to get a drink at home.

Recipes for making your own protein shake

There is a large selection of protein shake recipes based on milk, cottage cheese, kefir and other healthy products using a mixer or blender. Making the following cocktails at home will not cause any difficulties:

Green protein shake with kiwi and honey.

Ingredients: kiwi (1 pc.), Honey (2 tablespoons), milk (300 ml), kefir 1.5% (200 ml).


  1. Grind kiwi into small pieces;
  2. Heat honey in a water bath or in a microwave until liquid;
  3. Place the ingredients in a blender;
  4. To stir thoroughly.

Raspberry protein shake.

Ingredients: raspberries (150 g), milk (200 ml), kefir 1.5% (220 ml).


  1. Crush the berries.
  2. Place all ingredients in a blender;
  3. Mix.

Tangerine protein shake.

Ingredients: tangerines (2-3 pieces); milk 1.5% (400 ml); kefir 1.5% (100 ml); linseed oil (1 tsp).


  1. Squeeze juice from tangerines;
  2. Mix the pulp and juice from tangerines with linseed oil;
  3. Place all ingredients in a blender;
  4. To stir thoroughly.

Cottage cheese protein shake with fruits.

Ingredients: skimmed milk or yogurt (0-2%), cottage cheese, fruits (berries), bran.


  1. Add curd to milk
  2. Place crushed fruit in.
  3. Add oatmeal to the resulting mass.
  4. Mix everything in a blender.


Protein shake with strawberries.

Ingredients: strawberries (100 gr.), milk (250 ml), fat-free yogurt (200 ml), flax seeds (1 teaspoon).


  1. Place milk and yogurt in a blender.
  2. In the resulting mass, add strawberries and flax seeds.
  3. We mix.

Natural protein shake.

Ingredients: sour cream or curdled milk (150 gr.), vegetable or olive oil (60 gr.), orange juice (100 ml), egg (1 pc.), Lemon (1/2 pc.), Raspberry syrup (20 ml. )


  1. Squeeze out lemon juice.
  2. Mix all ingredients.
  3. Beat the resulting mass in a mixer.

Banana protein shake with cinnamon.

Ingredients: skim milk (200 ml), banana (1/2 pc.), Cinnamon (pinch), vanillin (pinch).


  1. Combine all ingredients.
  2. Whisk in a blender.

Pear protein shake.

Ingredients: pear (1-2 pieces), apple juice (220 ml), brewer’s yeast (10 grams), walnut (peeled 3 pieces), lemon (0.5 pieces)


  1. Chop fruits.
  2. Add the rest of the ingredients.
  3. Mix in a blender or mixer.

Green kefir drink.

Ingredients: kefir (1 tbsp), non-carbonated mineral water (1/3 cup), dill, parsley, fresh cucumber (1 pc.).


  1. We combine kefir and water.
  2. Chop dill, parsley and cucumber.
  3. We combine all the ingredients.
  4. Beat everything with a blender or mixer.

Beetroot protein shake.

Ingredients: beets (1/4 pc.), Carrots (2 pcs.), Fresh ginger (20 gr) and orange (1 pc.).


  1. Grind carrots and beets.
  2. Squeeze orange juice.
  3. We combine all the ingredients.
  4. Beat with a mixer or blender.

Tomato protein shake.

Ingredients: tomatoes (2-3 pcs.), Lettuce leaves (20 gr.), Dandelion legs (10-15 gr.)


  1. Tomatoes are peeled.
  2. Grind lettuce leaves and dandelion legs.
  3. Mix all the ingredients and beat with a mixer.


What will be the result if you constantly use protein shakes?

  • By using them regularly, following a diet and doing physical exercises, you can lose 5 kg in a month;
  • Cocktails contribute to the improvement of metabolic processes, which leads to an improvement in well-being;
  • Protein shakes give energy to the body;
  • Reducing orange peel on problematic…

Leave a Comment

Your email address will not be published. Required fields are marked *