Can protein be added to porridge. Which porridge has the most protein: useful properties, calorie content and interesting recipes. Milk curd base mix

Surely, since childhood, you have heard about the importance of the first meal of the day and how useful oatmeal is! It not only helps to reduce the level of "bad" cholesterol, but also helps to normalize digestion (because it contains fiber), saturates well and provides energy for the whole morning!

On the other hand, in addition to its undeniable health benefits, freshly cooked oatmeal can be a great and tasty start to the day. Oatmeal itself has a neutral taste, so you can cook many different dishes on its basis, you just have to show your imagination!

Try to cook porridge according to one of the recipes below, and you will find out which combination of products you like best. Enjoy the new taste of oatmeal before, after, or just in the morning before work.

Vanilla oatmeal with protein and orange peel.

The classic combination of vanilla and orange astringency will make you take a fresh look at your usual breakfast. Don't let your taste buds get bored, this porridge will seem like a dessert to you both before and after your workout!

Ingredients:

• ¼ cups oatmeal
• ¼ glass of vanilla
• 1 tablespoon orange peel
• 1 teaspoon vanillin
• 1 scoop of vanilla protein ice cream

Cooking method:

2. Remove the porridge from heat and let cool before adding the rest of the ingredients. Add whey protein after the porridge has cooled down, otherwise it will curdle.

3. Add a scoop of protein ice cream on top (you can buy it ready-made or make your own from protein).

Oatmeal with almonds and dates.

When you are short on time, but you cannot do without a nutritious breakfast, then this recipe is what you need! It's perfect for a chilly autumn morning when the body needs something warm and tasty to wake up.

Ingredients:

• ¼ cups oatmeal
• ½ coconut or almond milk
• ¼ glass of vanilla
• ¼ cups ground almonds
• ¼ chopped dates
• 1 teaspoon maple syrup (optional, but delicious!)

Cooking method:

1. In a non-stick saucepan, bring the milk with oatmeal and almonds to a boil, simmer for 3-5 minutes until the porridge is cooked through.

2. Remove porridge from heat and let cool, add chopped dates and maple syrup.

Protein oatmeal withCravings.

This recipe will become your favorite! This is not just porridge - this is a real gourmet dessert.

Ingredients:

• ¼ cups oatmeal
• ½ milk
• ¼ glass of vanilla
• 1 piece of candy

Cooking method:

1. In a non-stick saucepan, bring the milk and oatmeal to a boil, simmer for 3-5 minutes until the porridge is cooked.

2. Remove porridge from heat and let cool before adding whey protein, otherwise it will curdle.

3. Crumble the Cravings candies on top, and when the peanut butter from the filling begins to melt, you can start eating :)

This is the fastest and most delicious oatmeal recipe!

Ordinary tasteless breakfasts are a little boring, in the truest sense of the word! So please your taste buds with these six breakfast dishes.

Protein-filled morning meals are sure to make the most important meal of the day (and breakfast is the main meal of the day!) Even more special.

Don't get hung up on whipped up protein shakes and milk-based oatmeal. Make delicious and nutritious meals to keep your morning bright and vibrant.

1. Protein pancakes with chocolate syrup.

Who doesn't love chocolate, especially for breakfast? You don't need special ingredients for a simple recipe. Pancakes can be made with ingredients that are close at hand: egg whites, protein, and pancake syrup. This anabolic favorite of NPC member and bodybuilding contestant Vinnie Russo. Remove the supplies from the pantry and start cooking.

Ingredients

• Egg white - 5 pcs.
• Protein Powder - 1 Scoop (36 g)
• Chocolate syrup - to taste

Preparation

1. Mix the egg whites with the protein powder.

2.Pour the dough into a skillet and cook until it looks like a pancake.

3. Drizzle over chocolate syrup and serve.

Outcome: nutritional value per serving (1 pancake)

Caloric content - 128; Fat - 1.4 g; Carbohydrates - 3.6 g; Protein - 25.3 g;

Not all muffins settle in the folds at the waist. This wholesome forbidden treat recipe is one of the favorites of UK Bodybuilding and Fitness Champion Emma Peverly. The combination of oatmeal and eggs is great for breakfast, and the addition of protein powder turns them into the anabolic core of your morning arsenal. Cupcakes are nutritious and can be taken to work. Most importantly, they cook very quickly!

Ingredients

• Oatmeal - 2/3 cup
• Flour - 1/8 cup
• Cocoa powder - 1 tablespoon
• Baking powder - 1/4 teaspoon
• Egg white - 2 pcs.
• Medium banana (sliced) - 1 pc.
• Milk (fat content 2%) - 120 ml
• Sweetener - to taste

Preparation

1. Combine all dry ingredients in a bowl.

2. Add liquid ingredients to the dough and mix again.

3. Bake in the oven at 175 degrees Celsius for about 10 minutes.

Outcome: Nutritional information per serving (1 cupcake)

Caloric content - 85 Fats - 1.2 g; Carbohydrates - 12.5 g; Protein - 8 g;

3. Fried tortillas.

Fried tortillas have never been considered a healthy food, but this can be fixed. The protein-rich version of the regular meal will help muscle growth and fuel your workouts. Use an occasional recipe to indulge in this treat, or make tortillas part of your daily diet.

Ingredients

• Flour - 1 cup
• Protein powder - 1 scoop (36g)
• Coconut oil - 1 tablespoon
• Salt - 1 teaspoon.
• Baking soda - 1/2 teaspoon
• Warm water - 1 glass.
• Cinnamon - 1/2 tablespoon

Preparation

1. Place all dry ingredients in a bowl.

2. Punch a hole in the center, add coconut oil and water.

3. Mix by hand or with a blender. Add water if necessary to create a pliable dough.

4. Remove the dough from the bowl, dust the chopping board with flour and place the dough until it is nice and fluffy.

5. If necessary, add more flour to prevent the dough from getting too sticky. Roll out the dough into a very flat sheet and let it rest for a few minutes. Cut the dough into small squares and toss them into boiling coconut oil.

6. For a slightly healthier option, try baking in the oven!

7. Serve with honey, natural jam or preserves.

Outcome: nutritional value per serving (1 square)

Caloric content - 560; Fat - 17 g; Carbohydrates - 81 gr; Protein - 34 g;

If you have little time in the morning, this recipe is definitely for you. Mix ingredients and refrigerate overnight. A mix of oatmeal, milk and berries is a sweet treat to wake up to!

Ingredients

• Milk (skimmed) - 240 ml
• Oat flakes - 80 gr
• Greek yogurt - 150 gr
• Blueberries - 40 gr
• Strawberry - 40 gr
• Cinnamon to taste

Preparation

1. Soak oatmeal in milk and add a pinch of cinnamon.

2. Add halved strawberries, Greek yogurt and protein powder in the morning.

3. Sprinkle blueberries and leftover strawberries over the top.

Outcome: nutritional value per serving (1 cup)

Caloric content - 803; Fat - 26 g; Carbohydrates - 90 gr; Protein - 44 g;

Pancakes are rarely included in the ratings of wholesome and healthy food, but this does not mean that they should be completely excluded from the "fitness diet". Strictly speaking, protein pancakes will even bring you closer to your goals. Don't believe me? One of the lovers of this treat is NPC bodybuilder Shane Raymond, who adores them.

Ingredients

• Banana - 2 medium
• Cinnamon - 1/2 teaspoon
• Nutmeg - 1/2 teaspoon
• Baking soda - 1/2 teaspoon
• Protein Powder - 2 Scoops (72g)
• Egg white - 2 pcs.
• Coconut oil - 5 gr

Preparation

1. Send bananas to a bowl and use a fork to puree them.

2. Add the rest of the ingredients and mix.

3. Place the coconut oil in a large non-stick skillet and heat over low heat.

4. Pour mixture into skillet, fry until golden brown, then turn over.

5. After frying on both sides, place on a large plate.

6. Serve with fruits, berries, honey, and low fat Greek yogurt.

Outcome: nutritional value per serving (1 donut)

Caloric content - 475; Fat - 6 g; Carbohydrates - 60 gr; Protein - 45 g;

6. Protein cinnamon pancakes.

With the arrival of autumn, nothing sets you up for a wave of coziness and comfort like a mountain of pancakes with cinnamon. This is the favorite recipe of athlete and cover model Meli Kologlu. In addition to its beneficial effects on glucose metabolism, a small pinch of cinnamon makes the taste truly homemade.

You can feast on these crêpes in the morning or use them as a worthy reward for a good workout. Either way, you will love this recipe.

Ingredients

• Egg white - 2 pcs.
• Cinnamon - 2/3 teaspoon
• Vanilla extract - ½ teaspoon.
• Banana (ripe) - 2/3 pcs.
• Oatmeal - 1/8 cup
• Protein Powder - 1 Scoop (36g)

Preparation

1. Combine banana, egg whites, cinnamon, vanilla extract, oatmeal and protein powder.

2. Sprinkle cooking spray on the pan. Pour the dough into the pan.

3. Turn the crepes over when they are browned.

4. Fry evenly on both sides.

5. Serve with sugar free syrup and enjoy!

Outcome: Nutritional value per serving (1 pancake)

Calories - 148 Fats - 2.3 g Carbohydrates - 15.2 g Proteins - 16.6 g

ENJOY YOUR MEAL!

From childhood, everyone knows that porridge is a very healthy food product. However, today we want to talk about which porridge has the most protein. All cereals are a valuable source of vitamins and minerals, amino acids and nutrients. Porridges have always been worthy of attention, and even with the modern variety of products in supermarkets, they have not lost their relevance.

Historical experience

We have centuries of experience in the use of cereal products behind us. This is the oldest source of food that people decided to use. Even 17 thousand years ago, ancient civilizations began to eat barley. A little later, they mastered oats, as well as millet. Then they did not choose which porridge had the most protein. The food was what grew in the region. It was cereals that provided a well-fed and affordable diet for the poorest segments of the population, supplied people with strength and energy.

We used cereals in different ways. They were used to cook porridge and soups, and ground them for baking flat cakes. Rich people did not refuse them either. In this case, porridge was used as a side dish for meat. Today, more cereals are available to us than the medieval inhabitants had in the diet. Which ones are the most valuable? The benefits for the body are accustomed to calculating the protein content. It is an essential building block for our tissues and organs. Therefore, we decided today to find out which porridge has the most protein.

Oat groats

Today many people buy Hercules flakes. However, this flattened grain is already devoid of some of the beneficial properties. Therefore, if you consider yourself a supporter of a healthy diet, then it is best to take whole oatmeal. Cooking it is not so difficult. But instant cereal is a refined product that will not give the body anything useful.

Speaking about which porridge contains the most protein, one cannot but recall oats. This cereal is one of the most ancient. In addition to protein, it contains trace elements and vitamins, as well as an abundance of fiber. Caloric content is 355 kcal per 100 g of product. Grains contain insoluble fiber, which acts like a brush in the intestines. They clean the walls and flush cholesterol along the way.

By eating oatmeal regularly, you will get rid of diseases of the gastrointestinal tract. It gives a lot of energy, so you will stay awake all day. The cereal contains an enzyme that promotes the absorption of fat in the intestines. Oatmeal is characterized by a large amount of biotin, which is actively involved in the metabolism of cholesterol, proteins and amino acids.

However, when eating oatmeal every day, remember that it contains It inhibits the absorption of calcium in the intestines, which can result in the development of osteoporosis.

Do you know how to make a delicious Hercules? Pour 1/3 of water over the flakes and put on fire. After 10 minutes, add the cream to the saucepan and close tightly. Place the berries before serving: raspberries, cherries or blackberries.

Buckwheat grain

If we talk about which porridge has the most protein, then buckwheat immediately comes to mind. Delicious, crumbly, nourishing, it is a favorite side dish for many. Perhaps this will be a discovery for you, but buckwheat does not belong to cereals, like most cereals. It is a herbaceous plant whose closest relative is sorrel. The calorie content of this product is minimal, and the body receives simply colossal benefits. There are only 320 kcal per 100 g.

This is the incomparable leader among cereals in terms of nutritional value. A large number of diets are based on its use. More often than not, people start to pay close attention to protein in food when deciding to lose weight. The table will help you create an optimal diet that will enable you to achieve your ideal.

Buckwheat is suitable not only for those who follow their figure. This is the optimal animal substitute. A tasty and healthy product allows you to build a healthy diet. In the composition of buckwheat, the volume of vegetable protein reaches 18%. This is a very good indicator. Plus, it is rich in potassium and magnesium.

People call this cereal a mini-pharmacy. One can talk about her endlessly. But especially often those for whom it is important to give a comparative characteristic are interested in it, so that you can be sure how much its content in different cereals differs).

Among other things, buckwheat saves the body from intoxication and poisoning. It removes toxins and reduces the risk of cardiovascular disease. You can list it endlessly, buckwheat helps with metabolic disorders and obesity, as well as vitamin deficiency. This is not surprising because it is rich in B vitamins, phosphorus, calcium, manganese and potassium, iron and magnesium.

It is very easy to cook delicious buckwheat in pots. To do this, pour cereal into it and pour boiling water over it. Place the pot in the oven for 15 minutes. Now open the lid and put the butter in the middle and return to the oven for a few minutes. It turns out a dish like from a Russian stove.

If we are talking about which porridge has the most protein, the list often starts with buckwheat. But is it really so, let's look further.

Pearl barley

She was undeservedly forgotten today. Only in canteens are pickles and garnish barley still cooked. Many consider it tasteless, but in fact they simply do not know how to cook properly. It is a product of the grinding of barley, which formed the basis of the diet of the ancient Romans. Gladiators ate this porridge with pleasure, as it quickly replenished energy costs. In Russia, it was popular until it was replaced by wheat. If we consider healthy products containing a lot of protein (the table will make it possible to imagine this more clearly), then pearl barley will take its place after buckwheat, with a small margin. Calorie content - 325 kcal per 100 g.

It must be cooked correctly. Pre-soak the cereals overnight, then rinse and fill with water 1/5. Boil the barley for about an hour, and then leave to simmer over low heat for 5-6 hours.

Millet groats

This is a real sun in a plate. It is a pity that millet is rarely eaten today. This cereal undergoes minimal processing, and all its useful properties are preserved. In terms of protein content, millet surpasses buckwheat, and in addition, it is rich in carbohydrates. For this reason, millet porridge should not be consumed by patients with diabetes mellitus. But a healthy person gets a boost of energy, a long-lasting feeling of fullness, a good dose of protein and vitamins. Millet contains which increase the nutritional value and calorie content of porridge (334 kcal per 100 g).

Corn grits

It can be put on our list after barley. Despite the fact that this is an unusual and unusual product in our country, it must be eaten. Boiled corn is a seasonal dish, and groats are available in stores all year round.

It is very satisfying, you just won't be able to eat a lot of it. The assimilation period is long. Within 4 hours, the body will break down carbohydrates and gradually spend them. This unique property makes cereals a real boon for people who care about their figure. In addition to a good portion of protein, the composition also contains potassium and magnesium. These trace elements are very valuable for the heart. A large amount of vitamins makes this porridge an excellent helper for the body in the off-season. Caloric content - 337 kcal per 100 g.

We end up looking at foods with the highest protein content. The porridges listed in this article are very useful, they must be consumed every day. Then the body will serve much longer. There is one more cereal that needs attention.

Rice

Compared to other cereals, it contains less protein, but still the content is decent - 7%. The product is included in the daily diet of millions of people on earth. It saves with digestive diseases and diarrhea. It is high in carbohydrates and fiber. Nutritional properties differ slightly depending on the variety. It is best to choose brown. Of all the cereals, rice contains the most high-quality starch. Caloric content - about 320 kcal per 100 g.

Instead of a conclusion

It is difficult to say which porridge is more useful. They are all excellent in fiber and vitamins. Therefore, it will be best if you alternate them in your diet. In terms of protein content, cereals are superior only to legumes. Eat right and stay healthy.

Don't forget about the squirrel!

The benefits of protein powder can hardly be overestimated - at the very least, it helps to build muscle and burn fat. Unfortunately, protein is still viewed by many as a tasteless substitute for real meat - especially for vegans, weightlifters and skinny people. And this, of course, is not entirely correct: at the moment there are an infinite number of very different types and tastes - enough to open your own cooking show. Here are nine recipes to spice up your protein diet.

1. Oatmeal for breakfast, oats for dinner

Oats contain soluble fiber and tons of nutrients - just what you need in the morning. Here's a great breakfast recipe: Add a scoop of protein to ground oatmeal or your hot breakfast and you'll be full until noon. Alternatively, you can put all of the above into yogurt in the evening - you will get excellent muesli in the morning. (We recommend serving with fruit).

Advice: To avoid lumps, mix the protein powder with water or milk, beat with a mixer and then mix with oats.

2. Fritters and pancakes

Shrovetide, of course, is behind, but this is not a reason to give up with jam. Especially if these pancakes are made with protein powder and are healthy. A child can also cope with their preparation: do everything according to your favorite recipe, but first add protein powder to the flour (and preferably ground cereals, like that oats).

3. Protein latte

A great breakfast drink - nutritious enough to replace your breakfast in case of need. Just mix the protein powder with the coffee (we recommend the vanilla flavor - it's a classic) and add some ghee and spices.

4. Protein soups

Let's make a reservation right away: you won't get tasty borscht with protein powder. And pickle is unlikely to work. Protein powder will brighten only the thickest soups - like tomato, onion, or puree soup. Yes, you get something like a hot smoothie. If you're not ready for this, add the powder to the meat soup: seafood puree soup or vegetable stew with stew is a good choice.

Advice: Add protein powder at the very end, when the soup (or whatever you got there) has cooled down properly - the powder should be protected from heating. And carefully calculate the portions: one tablespoon per person is more than enough. One last thing: do not pour the powder directly into the soup - first mix it with the broth or, in extreme cases, water, and whisk it well in a mixer to avoid lumps.

5. Protein pasta sauce

Pasta is certainly not the most athletic food - and not at all suitable for people on a low-carb diet. However, if your Italian blood haunts, keep two life hacks in this case. First, take a substitute instead of pasta (there is golden bean fettuccini pasta or, for example, zucchini noodles) - this will spare your diet. Second, add protein powder to the sauce (again, one tablespoon per person is sufficient). And remember about the temperature - don't cook the protein sauce on the fire.

6. Sweet and spicy protein ice cream

Is it healthy to eat ice cream instead of a normal lunch? According to our fellow journalist Seth Porges, this is a great option. Porges himself dines on ice cream three times a week as part of his high-protein, low-carb diet. His favorite recipe, he also invented, is Sugar-Free Chocolate Peanut Butter Ice Cream - it includes unsweetened vanilla almond milk, 100% cocoa powder, and a spicy vegetable ice cream made from succulent kale or spinach and Japanese matcha tea powder. Sounds lush, doesn't it? Here's the whole recipe:

1. 360 ml sugar-free vanilla almond milk
2. 120 ml coconut oil
3. 90 ml heavy cream or coconut cream
4. 90 ml cream cheese
5. 3 tablespoons peanut butter (or nut butter)
6. 2 tablespoons 100% sugar-free cocoa powder
7. 1 measured dose of protein powder
8. 2 tablespoons psyllium husk
9. 2 tablespoons chia seeds
10. 2 tablespoons of flaxseed flour
11. 1 teaspoon xanthan gum (optional)
12. 1 tablespoon stevia (to taste)
13. 1 teaspoon cinnamon powder or vanilla extract

Mix all ingredients and add to ice cream maker

If you're not bold enough for your kale ice cream, replace it with chocolate and add peanut butter, cinnamon and stevia.

7. Protein muffins and cookies

If you can't deny yourself dessert, try at least eating a sweet tooth - you can keep your blood sugar in the normal range by switching to muffins, cookies and cakes made from protein powder. (In principle, any sweets will suit you, when preparing which you can do without yeast).

Advice: Protein powder is not a substitute for flour, so a rash as much as the recipe says is not a muffin protein alone.

8. Homemade protein bars

Of course, you can just buy them in the store - but making them yourself is much more fun! If you (and us) are annoyed by their thick and sticky filling, you have something to replace it - mix protein powder with brown puffed rice, rolled oats, almond flour, nuts and cereals!

For these reasons, it is a very good pre and post workout meal. Pre-workout - energizes muscles without unnecessary heaviness in the abdomen. Post-workout - replenishes energy levels, nourishes muscles and improves recovery. In addition, oatmeal is suitable for a proper breakfast, for an afternoon meal and for dinner, that is, it will be useful at any time.

How to make oatmeal with protein

Ingredients:

• ¼ glasses of oatmeal;
• ½ milk;
• ¼ cup vanilla whey protein;
• 1 piece of candy crushed into several pieces;

Cooking method:

1. In a non-stick saucepan, bring the milk and oatmeal to a boil, simmer for 3-5 minutes until the porridge is cooked.
2. Remove porridge from heat and let cool before adding whey protein, otherwise it will curdle.
3. Crush the candies on top, you can start eating.

This is the fastest and most delicious oatmeal recipe!

Porridge can be made from oatmeal (grain) or oatmeal. Oatmeal is crushed and parboiled grains that have been prepared in advance. I recommend using instant oatmeal. Firstly, they are better absorbed, and secondly, they need to be cooked for only 1-2 minutes. But if you like cereal porridge more to your taste, then this is also a completely normal option. Oatmeal porridge is cooked from 10 to 40 minutes, depending on the processing of the grains.

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Ordinary tasteless breakfasts are a little boring, in the truest sense of the word! So please your taste buds with these six breakfast dishes.

Protein-filled morning meals are sure to make the most important meal of the day (and breakfast is the main meal of the day!) Even more special.

Don't get hung up on whipped up protein shakes and milk-based oatmeal. Make delicious and nutritious meals to keep your morning bright and vibrant.

1. Protein pancakes with chocolate syrup.

Who doesn't love chocolate, especially for breakfast? You don't need special ingredients for a simple recipe. Pancakes can be made with ingredients that are close at hand: egg whites, protein, and pancake syrup. This anabolic favorite of NPC member and bodybuilding contestant Vinnie Russo. Remove the supplies from the pantry and start cooking.

Egg white - 5 pcs. Protein Powder - 1 Scoop (36 g) Chocolate Syrup - to taste

1. Mix the egg whites with the protein powder.

2.Pour the dough into a skillet and cook until it looks like a pancake.

3. Drizzle over chocolate syrup and serve.

Outcome: nutritional value per serving (1 pancake)

Caloric content - 128; Fat - 1.4 g; Carbohydrates - 3.6 g; Protein - 25.3 g;

2. Oatmeal muffins.

Not all muffins settle in the folds at the waist. This wholesome forbidden treat recipe is one of the favorites of UK Bodybuilding and Fitness Champion Emma Peverly. The combination of oatmeal and eggs is great for breakfast, and the addition of protein powder turns them into the anabolic core of your morning arsenal. Cupcakes are nutritious and can be taken to work. Most importantly, they cook very quickly!

Oatmeal - 2/3 cup Flour - 1/8 cup Protein powder - 2 scoops (72g) Cocoa powder - 1 tablespoon Baking powder - 1/4 teaspoon Egg white - 2 pcs. Medium banana (sliced) - 1 pc. Milk (2% fat) - 120 ml Sweetener - to taste

1. Combine all dry ingredients in a bowl.

2. Add liquid ingredients to the dough and mix again.

3. Bake in the oven at 175 degrees Celsius for about 10 minutes.

Outcome: Nutritional information per serving (1 cupcake)

Caloric content - 85 Fats - 1.2 g; Carbohydrates - 12.5 g; Protein - 8 g;

3. Fried tortillas.

Fried tortillas have never been considered a healthy food, but this can be fixed. The protein-rich version of the regular meal will help muscle growth and fuel your workouts. Use an occasional recipe to indulge in this treat, or make tortillas part of your daily diet.

Flour - 1 cup Protein Powder -1 Scoop (36g) Coconut Oil - 1 Tbsp. Salt - 1 teaspoon. Baking soda - 1/2 teaspoon Warm water - 1 glass. Cinnamon - 1/2 tablespoon

1. Place all dry ingredients in a bowl.

2. Punch a hole in the center, add coconut oil and water.

3. Mix by hand or with a blender. Add water if necessary to create a pliable dough.

4. Remove the dough from the bowl, dust the chopping board with flour and place the dough until it is nice and fluffy.

5. If necessary, add more flour to prevent the dough from getting too sticky. Roll out the dough into a very flat sheet and let it rest for a few minutes. Cut the dough into small squares and toss them into boiling coconut oil.

6. For a slightly healthier option, try baking in the oven!

7. Serve with honey, natural jam or preserves.

Outcome: nutritional value per serving (1 square)

Caloric content - 560; Fat - 17 g; Carbohydrates - 81 gr; Protein - 34 g;

4. Oatmeal with strawberries.

If you have little time in the morning, this recipe is definitely for you. Mix ingredients and refrigerate overnight. A mix of oatmeal, milk and berries is a sweet treat to wake up to!

Protein Powder - 1 scoop (36g) Milk (Skimmed) - 240ml Oat Flakes - 80g Greek Yogurt - 150g Blueberries - 40g Strawberries - 40g Cinnamon - to taste

1. Soak oatmeal in milk and add a pinch of cinnamon.

2. Add halved strawberries, Greek yogurt and protein powder in the morning.

3. Sprinkle blueberries and leftover strawberries over the top.

Outcome: nutritional value per serving (1 cup)

Caloric content - 803; Fat - 26 g; Carbohydrates - 90 gr; Protein - 44 g;

5. Banana pancakes.

Pancakes are rarely included in the ratings of wholesome and healthy food, but this does not mean that they should be completely excluded from the "fitness diet". Strictly speaking, protein pancakes will even bring you closer to your goals. Don't believe me? One of the lovers of this treat is NPC bodybuilder Shane Raymond, who adores them.

Banana - 2 medium cinnamon - 1/2 teaspoon Nutmeg - 1/2 teaspoon Baking soda - 1/2 teaspoon Protein powder - 2 scoops (72g) Egg white - 2 pcs. Coconut oil - 5 gr

1. Send bananas to a bowl and use a fork to puree them.

2. Add the rest of the ingredients and mix.

3. Place the coconut oil in a large non-stick skillet and heat over low heat.

4. Pour mixture into skillet, fry until golden brown, then turn over.

5. After frying on both sides, place on a large plate.

6. Serve with fruits, berries, honey, and low fat Greek yogurt.

Outcome: nutritional value per serving (1 donut)

Caloric content - 475; Fat - 6 g; Carbohydrates - 60 gr; Protein - 45 g;

6. Protein cinnamon pancakes.

With the arrival of autumn, nothing sets you up for a wave of coziness and comfort like a mountain of pancakes with cinnamon. This is the favorite recipe of athlete and cover model Meli Kologlu. In addition to its beneficial effects on glucose metabolism, a small pinch of cinnamon makes the taste truly homemade.

You can feast on these crêpes in the morning or use them as a worthy reward for a good workout. Either way, you will love this recipe.

Egg white - 2 pcs. Cinnamon - 2/3 teaspoon Vanilla extract - ½ teaspoon. Banana (ripe) - 2/3 pcs. Oatmeal - 1/8 cup Protein Powder - 1 Scoop (36g)

1. Combine banana, egg whites, cinnamon, vanilla extract, oatmeal and protein powder.

2. Sprinkle cooking spray on the pan. Pour the dough into the pan.

3. Turn the crepes over when they are browned.

4. Fry evenly on both sides.

5. Serve with sugar free syrup and enjoy!

Outcome: Nutritional value per serving (1 pancake)

Calories - 148 Fats - 2.3 g Carbohydrates - 15.2 g Proteins - 16.6 g

Protein is an organic compound that contains 21 different amino acids. Protein is part of any tissue: muscle, epithelial, cartilaginous, nervous and others. Protein is responsible for these functions in the body:

"Protection. Protein is part of immunological factors. which provide protection against pathogens.

»Building material for cells and organelles.

»Energy source. One gram of protein provides 4 kcal of energy.

»Transport of nutrients and oxygen.
»Cleansing cells. Proteins bind toxic substances and waste products of the body and remove them.
»Metabolism. Proteins take part in all processes of anabolism and catabolism and maintain a stable state of the body

Protein shakes account for up to 50% of your daily protein requirement.

Protein shakes for weight loss: features

Benefits of protein shakes for weight loss:

»Low calorie content
»Acceleration of metabolism
»Long-term feeling of satiety
»Maintaining muscle mass
»Reducing the percentage of fat
»Prevention of surges in glucose and insulin

Protein shakes for weight loss are consumed in the morning as breakfast. The combination of a cocktail with the following products is allowed:

" Fruit
" Whole wheat bread
»Nuts

Protein shakes are drunk 2 hours before training and an hour and a half afterwards to increase energy levels, endurance, and maintain muscle fibers.

Protein shakes for muscle growth: features

Protein shakes contain pure protein needed to synthesize new muscle fibers. Since protein is not stored in the body, it requires constant and regular supplementation. To accelerate muscle growth, calculate the amount of protein needed per kg of body weight.

Protein shakes for muscle growth:

»In the morning on an empty stomach to prevent muscle catabolism.
»Snacks between meals.
»After training for muscle growth.
»At night as a supply of plastic material.

Main components of drinks

Protein shakes are made up of the following ingredients:

»Milk is the main source of protein and fat. It is recommended to choose the product with the lowest fat percentage. Milk has a high glycemic index due to lactose and often causes digestive problems.
»Cottage cheese is a fermented milk product, contains less lactose and fat, is easier to digest and does not cause sudden surges in insulin.
»Egg whites. An average egg contains up to 6 grams of protein. Eating fresh egg whites increases your risk of contracting salmonellosis. Whole protein contains antitryptase and avidin, which inhibits the release of digestive enzymes and reduces the absorption of biotin (vitamin H).
»Carbohydrates provide energy and improve protein absorption. Adding fruits, berries or honey will enhance the taste of the drink and enrich it with beneficial nutrients.

33 protein shake recipes

Milk curd base mix

»Milk - 350 ml
»Low-fat cottage cheese - 200 g

Oats with cranberries

»Milk - 100 ml
»Frozen cranberries - 50 g
»Oatmeal - 50 g
»Cottage cheese - 150 g

»Boil milk.
»Pour hot milk over the oatmeal and leave for 5-10 minutes.
»Use a blender to grind cottage cheese, berries and flakes until creamy.

Oats with bananas

»Honey - 10 ml
»Milk - 200 ml
»Banana - 1 pc.
»Curd - 120 g
»Oatmeal - 50 gr

»Boil the milk and pour over the oatmeal.
»Cut the banana into cubes.
»Grind banana, curd and oatmeal with a blender.
»Add honey and whisk again.

Oat Wheat Cocktail

»Cottage cheese - 250 g
»Milk - 250 ml
»Oat flakes - 25 g
»Wheat bran - 25 g
»Linseed oil - 20 ml

»Boil milk.
»Mix oatmeal with wheat bran and cover with milk. Leave the mixture for 5-10 minutes.
»Using a blender, grind the mixture of cereal and cottage cheese, pouring in a thin stream of flaxseed oil.

Kiwi honey

»Kiwi - 1 pc.
»Honey - 10 ml
»Soy milk - 300 ml
»Cottage cheese - 200 g

Method of preparation: combine all ingredients and grind in a blender.

Raspberries

»Raspberry - 100 g
»Vegetable milk - 200 ml
»Curd - 200 ml

Method of preparation: combine all ingredients and grind in a blender.

Flax with strawberries

»Vegetable milk - 100 ml
»Curd - 100 g
»Flax seeds - 30 g
»Strawberry - 100 g

»Boil milk.
»Pour milk over the flax seeds and leave for 10 minutes.
»Grind all ingredients with a blender.

Blueberry cocktail

»Milk - 250 ml
»Greek yogurt - 250 ml
»Blueberries - 100 g

Method of preparation: combine all ingredients and grind in a blender.

Tangerine cocktail

»Soy milk - 300 ml

»Ricotta - 150 ml
»Mandarins - 2 pcs.
»Linseed oil - 5 ml

Method of preparation: combine all ingredients and grind in a blender.

Strawberry with pineapple

»Soy milk - 100 ml
»Greek yogurt - 100 ml
»Strawberry - 100 g
»Pineapple juice - 30 ml
»Honey - 5 ml

Method of preparation: combine all ingredients and grind in a blender.

Banana with spinach and avocado

»Milk - 250 ml
»Curd - 100 g
»Banana - 1 pc.
»Spinach - bunch
»Avocado - ½ pc.

»Bring milk to a boil.
»Cut the banana and avocado into cubes.
»Pour the spinach over with boiling water and chop into small pieces.
»Chop the banana, avocado and spinach in a mixer.
»Combine fruit mixture with other ingredients and whisk with a blender.

Peanut butter cocktail

»Coconut milk - 280 ml
»Blueberries - 80 g
»Peanut butter - 15 g
»Kiwi - 1 pc.

Method of preparation: combine all ingredients and grind in a blender.

Nuts with seeds

»Soy milk - 250 ml
»Almonds - 4-8 kernels
»Pumpkin seeds - 15 g
»Sunflower seeds - 15 g
»Flax seeds - 15 g
»Banana - 1 pc.
»Honey - 5 ml

»Soak the seeds in water overnight.
»Cut the banana into cubes.
»Whisk all ingredients into a homogeneous mass with a blender.

Cocoa cocktail

»Almond milk - 200 ml
»Curd - 300 g
»Cocoa - 15 g
»Water - 200 ml

Method of preparation: mix all the ingredients and beat with a whisk.

Banana Chia Smoothie

»Greek yogurt - 150 ml
»Skim milk - 100 ml
»Peanut butter - 15 g
»Banana - 1 pc.
»Chia seeds - 15 g
»Cinnamon - ½ tsp.

Method of preparation: combine all ingredients and grind in a blender.

Egg cocktail

»Chicken eggs - 5 pcs.
»Cashew nuts - 5 pcs.
»Cottage cheese - 200 g
»Milk - 50 ml

»Separate the yolk from the protein.
»Grind the nuts in a blender.
»Pour the rest of the ingredients into a blender bowl and beat until foamy.

Powdered milk

»Milk - 500 ml
»Powdered milk - 50 g
»Raw egg white - 1 pc.
»Fruit syrup - 30 ml

Method of preparation: beat all ingredients with a blender.

Cherry cocktail

»Curd - 100 g
»Soy milk - 100 ml
»Cherry juice - 100 ml
»Cherry (sweet cherry) - 100 g
»Egg white - 1 pc.

Ricotta with blackberries

»Milk - 200 ml
»Kefir - 200 ml
»Ricotta - 100 g
»Olive oil - 15 ml
»Blackberries - 100 gr

»Heat the blackberries until soft and rub through a sieve.
»Combine berry puree with other ingredients and beat with a blender.

Peach protein shake

»Soy milk - 200 ml
»Cottage cheese - 200 g
»Fresh peaches - 4 pcs.
»Oat flakes - 200 g
" Vanilla sugar

»Rinse the peaches and scald with boiling water. Remove the skin, remove the bone and cut into cubes.
»Pour oatmeal with warm milk and leave for 10 minutes.
»Mix all ingredients and beat with a blender.

Almond mixture

»Almond milk - 200 ml
»Curd - 100 g
»Almonds - 100 g
»Dark chocolate - 50 g

»Fry the almonds in a skillet without oil, peel them.
»Grind the kernels in a mixer.
»Melt the chocolate in a water bath with 10 ml of milk.
»Pour all ingredients into a blender bowl and beat.

Energy cocktail

»Coconut milk - 200 ml
»Banana - 1 pc.
»Avocado - ½ pc.
»Cherries - 100 g
»Egg white - 2 pcs.

Method of preparation: combine all ingredients and grind in a blender.

Nuts with coconut

»Almonds - 20 kernels
»Coconut pulp - 100 g
»Cinnamon - ½ tsp.
»Honey - 60 ml
»Chia seeds - 30 g
»Milk - 400 ml
»Water - 100 ml

»Soak the almonds overnight. Drain the water in the morning and peel the kernels.
»Mix all ingredients in a blender until smooth.

Spirulina with apple

»Spinach - 2 bunches
»Green apple - 1 pc.
»Spirulina powder - 10 g
»Chia seeds - 30 g
»Nut milk - 200 ml
»Hemp powder - 30 g

Method of preparation: combine all the ingredients and grind in a blender ..

Spinach and flax

»Soy milk - 200 ml
»Coconut water - 150 ml
»Spinach - 100 g
»Flax seeds - 15 g
»Coconut milk - 50 ml

Method of preparation: mix all the ingredients and beat until smooth.

Apple with cinnamon

»Oat flakes - 100 g
»Cold water - 100 g
»Cinnamon - ½ tsp.
»Nutmeg - ½ tsp.
»Almond oil - 15 ml
»Coconut milk - 100 ml
»Apple - 1 pc.

»Peel and core the apple.
»Mix oatmeal and water in a blender and beat for 2-3 minutes.
»Add the rest of the ingredients and beat until smooth.
»Pour into a glass and top with cinnamon and nutmeg.

Coffee with nuts

»Coffee - 100 ml
»Cocoa powder - 15 g
»Chia seeds - 30 g
»Pine nut - 100 g
»Almond milk - 200 ml
»Curd - 100 g
»Cashews - 20 pcs.

»Soak cashews overnight.
»Place all ingredients in a blender bowl and beat until smooth.

Strawberries with chia

»Creamy curd - 100 g
»Almond milk - 200 ml
»Strawberry - 100 g
»Chia seeds - 30 g
»Brown sugar - 15 g

»Preheat oven to 220 degrees.
»Rinse the strawberries, cut them in half and place them on baking paper on a baking sheet. Sprinkle with sugar.
»Bake for 15 minutes.
»Place strawberries and berry juice in a blender bowl, add the rest of the ingredients and beat.

Hot chocolate

»Kefir - 600 ml
»Egg - 3 pcs.
»Cocoa powder - 2 tbsp.
»Vanilla extract - ½ tsp.
»Honey - 15 ml

Papaya and ginger

»Papaya - 150 g
»Greek yogurt - 100 ml
»Ginger - 2 tsp.
»Lemon juice - 15 ml
»Agave nectar (honey) - 5 ml
" Mint leaves

Method of preparation: mix all the ingredients and beat with a blender.

Garnet

»Whole milk - 200 ml
»Curd - 100 g
»Pomegranate seeds - 100 g
»Pomegranate juice - 50 ml

Method of preparation: mix all the ingredients and beat with a blender.

Carrot cake

»Grated coconut - 30 g
»Walnuts - 30 g
»Carrots - 1 pc.
»Greek yogurt - 100 ml
»Orange - ½ pc.
»Honey - 5 ml
»Coconut water - 100 ml
»Cinnamon - ¼ tsp.

»Peel and finely grate the carrots.
»Chop the walnuts.
»Peel and slice the orange.
»Whisk all ingredients with a blender.

Acai with kale

»Almond milk - 100 ml
»Banana - 1 pc.
»Raspberry - 50 g
»Blueberries - 50 g
»Kale cabbage - 100 g
»Flax seeds - 15 g
»Chia seeds - 15 g
»Acai powder - 15 g
»Cinnamon - ¼ tsp.

Method of preparation: mix all the ingredients and beat with a blender.

Benefits of protein shakes

"Fast Calorie Counting
»Long-term preservation of a feeling of fullness
»Overeating prevention
»Compliance with the drinking regime
»Promote the formation of new cells
»Prevention of premature cell degeneration and decay
»Improving the condition of skin, hair and bones
"Increased energy levels and stamina
"Improving power performance
»Low time spent on cooking

Contraindications

Protein shakes should be used with caution in such cases:

»Lactose intolerance
»Egg white intolerance
»Disruption of the kidneys and liver
»Violation of the digestive