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Homemade shakes for weight loss and better sport results

We offer a few ideas for the preparation of natural sports shakes that will refresh you while providing some of the essential nutrients you need. There are various recipes with different effects for different needs. Be creative, modify these recipes, create new, more nutritious, interesting recipe. In any case you can make a shake unlike the one in the markets protein powder with sweeteners, colors, flavors and little healthier.

Shake before practice 

Ingredients:

  • 1/2 cup oatmeal
  • 1 banana
  • 1 small yogurt
  • 3 teaspoons milk powder
  • 400 ml water

Why is it good?

The best strategy before exercise: the ingredients to be simplified as much as possible. The ingredients should be minimal. This shake has a perfect balance of carbohydrates, those that are quickly digested and those slowly digested, and protein that will give strength to all those additional series.

When to drink?

45-60 minutes before exercise.

Shake after exercise

Ingredients:

  • 2-3 thinly sliced ​​pineapple rings
  • 1 chopped apple
  • 1 peeled orange
  • little ginger (to taste)
  • 3-4 teaspoons crushed almonds
  • 1/4 cup semolina
  • 450 ml water

Why is it good?

Pineapple and ginger are rich with bromelain that reduces inflammation. Fruits contain a lot of vitamin C, which would allow easier recovery after exercise, while semolina replaces carbohydrates, which are lost during exercise and helps the muscle to absorb the proteins.

When to drink?

immediately after exercise.

Shake for receiving weight

Ingredients:

  • 1/2 cup semolina
  • 1/2 cup oatmeal
  • 1 banana
  • 1 egg
  • 3-4 tablespoons milk powder
  • 6 drops of vanilla extract
  • 1/2 cup milk
  • 1/2 cup water

Why is it good?

This combination of semolina, which is rich in carbohydrates and proteins from the egg, milk powder has fat, perfect amount of calories that you built.

When to drink:

2-3 times a day, before exercise, after exercise, and before bedtime.

Definition and weight loss shake

Lose weight with homemade shakes

Ingredients:

  • 2 teaspoons ground flaxseed
  • 2-3 teaspoons of coffee
  • 4 teaspoons milk powder
  • 1 small yogurt
  • 400 ml cold water

Why is it good?

Flaxseed, caffeine, proteins from the milk and yogurt are all here to help losing weight while drinking cold water helps in speeding up the metabolism by up to 30%.

When to drink:

2-3 times a day.

Shake for breakfast 

Ingredients:

  • 1/3 cup oatmeal
  • 1 banana
  • 1 cup frozen berries
  • 1 teaspoon Omega 3 oil (or olive oil)
  • 1 egg
  • 2 teaspoons milk powder
  • 1 small plain yogurt
  • 350 ml water

Why is it good?

Oats and oil will saturate a few hours, the banana will give you instant energy to start your day. Eggs, yogurt and milk powder, added to the protein shake are rapidly digested, and will be welcomed by your muscles because you will be without food for several hours.

When to drink:

as soon as you wake up.

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