If you exercise it is important to take protein into your body after training.
Maybe someone does not like the look of bodybuilders. Bodybuilders are the people with the lowest percentage of body fat. So for the moment forget about liking or disliking them. Just pick up a pair of useful habits from them. After a workout, our muscles immediately need a speedy recovery, and later, a real meal.
After training, most bodybuilders drink some dextrose (so they take a small amount of fast sugar) and whey protein (fast protein from whey).
What the most of the women do after the training is not to eat anything, because the “calories are burned”. This is a big mistake.
This protein shake allows the recovery of muscles and is the best food after physical exertion. Especially for those who do not take enough protein (which is actually the majority of people who eat fast food and junk food).
PROTEIN SHAKE – CHOCOLATE FLAVOR
It has about 20 g of protein in a shake.
Ingredients that you need:
- 1 teaspoon cocoa powder
- 1 teaspoon of coconut oil
- Fresh low-fat cheese – about 5 oz. (150 g) – contains about 18 g of protein
- water
- a few drops of stevia
Preparation:
Mix coconut oil, cocoa powder, and stevia with some hot water. Then add the cheese.
This now looks like a cream and can be eaten with a spoon. But add some cold water and your drink is ready.
Note: As coconut oil is concerned, it is not mandatory. If you don’t want to consume more fat simply omit it from the shake.
PROTEIN SHAKE – FRUIT FLAVOR
Ingredients that you need:
- 1 teaspoon of fruit puree (or some fruit)
- 1 teaspoon of coconut oil
- Fresh low-fat cheese – about 5 oz. (150 g)
- water
- a few drops of stevia
Preparation:
The process of preparation is the same, but we have to give remarks regarding fruit puree. It is ideal to take some fruit with higher TAC (total antioxidant capacity) after a workout. Wildblueberries are perfect for these purposes, but also ordinary blueberries, blackberries, raspberries, cherries… will do.
Of course, you don’t have to mix the fruit every time after training for one teaspoon of fruit puree. Life without freezers would be so hard. You can mix a larger amount of fruits using a blender and then freeze the fruit puree. Ice tray is pretty good for this purpose. You just take out one fruit cube for the shake.
The time required for the utilization of about 20 grams of protein: about 2 hours for whey protein and about 3 hours for the same amount of casein from low-fat cheese.