Sports nutrition at home

How to prepare sports nutrition at home?

Protein-carbohydrate cocktails

A serving of high-quality protein nutrition for athletes contains 15 to 25 grams of protein, a variety of vitamins, minerals, as well as carbohydrates so that protein is digested. How to achieve such indicators by preparing the cocktail by yourself?

  • First, you need to choose a liquid base for your cocktail. Milk is most often used. Consider that the fatter milk is, the more protein it has. If your goal is muscle mass building and gradual decrease in fat layer, choose milk with 1.5-2.5% fat content. In addition to milk, kefir or juice without sugar also can be the base of sports nutrition at home.
  • Then follows the most important part – the protein component. For a sufficient amount of protein, you need 100 grams of low-fat cottage cheese, skimmed milk powder or four egg whites. Moreover, 1 tbsp. whey protein powder can be used.
  • Carbohydrates in a protein cocktail provoke release of insulin and, thereby, help protein to be digested. In order to launch this function, just 1.5 tsp jam or honey is enough. When adding more carbohydrates, your cocktail will become a beverage for intensive weight gain. If you stick to a strict diet, avoid such products or add a little stevia to the cocktail to improve its taste.
  • Vitamins also play a significant role in effectiveness of sports nutrition. For this, a half of a banana, a handful of fresh or frozen berries, or any other seasonal fruits are usually used.
  • An optional component is additional fats. Only those people who want to gain body weight can add them to their cocktails. One tsp. of qualitative olive, coconut or linseed oil is necessary.

It is very easy to prepare sports nutrition at home. To do this, place the selected ingredients in a blender and mix thoroughly for 2-3 minutes. If you do not have a blender, you can use a fork and a wire whisk. Grind the fruits with fork and whip all the ingredients with wire whisk. It is undesirable to store cocktails, it is better to make a new portion each time. However, if you consume nutrition for athletes before and after workouts, boldly prepare it for 2 times and store in the refrigerator.

You can independently come up with what kind of sports nutrition to prepare or use the following delicious recipes.

Classic protein cocktailClassic protein cocktail

  • 350 ml of 1.5-2.5% milk;
  • 100 g of low-fat cottage cheese;
  • raw egg whites (eggs need to be washed very well);
  • 1/2 banana and a small handful of any frozen berries;
  • 1 tsp. olive oil;
  • 5 tsp. honey.

Such sports nutrition at home contains about 45 grams of protein per serving. You can divide it into 2 parts and use it before and after the workout.

Protein cocktail with fast carbohydrates

  • 200 ml of 1.5% kefir;
  • 60 g of low-fat dry milk;
  • 1 tbsp. any jam;
  • 1 tsp. sugar.

Nutrition for athletes, containing simple carbohydrates quickly gives energy and allows more efficient to perform cardio workout.

Cocktail for fans of aerobicsCocktail for fans of aerobics

  • 200 ml of freshly squeezed orange juice;
  • 50 g of 0% milk;
  • 1/2 banana;
  • 25 g of black chocolate or 2 tsp. cocoa without sugar;
  • 1 tsp. raspberry jam.

This cocktail should be consumed an hour before the workout.

Thus, it is not difficult to prepare high-quality sports nutrition at home. Take advantage of our helpful tips and make your fitness diet more diverse and useful!