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7 rețete de shake-uri proteice

joi, februarie 24, 2022
|
scris de World Class Romania

7 rețete de shake-uri proteice

Shake-urile proteice sunt o modalitate rapidă și eficientă de a obține o doză mare de proteine  înainte sau după un antrenament. Dacă ești o persoană foarte activă, ai nevoie de mai multe proteine decât o persoană sedentară și shake-urile proteice sunt o opțiune bună în orice moment al zilei. Majoritatea persoanelor consumă shake-uri proteice pentru a crește masa musculară, forța și pentru a îmbunătăți performanța fizică.

Shake-ul proteic este o băutură energizantă și nutritivă care poate înlocui cu succes cafeaua de dimineață, dar și micul dejun. Conținutul shake-urilor proteice pot varia, așadar îți recomandăm să citești eticheta pentru conținutul de calorii , grăsimi și zahăr. Poți oricând să crești caloriile shake-ului tău și nivelul de proteine amestecând suplimentul cu lapte în loc de apă.

Un shake proteic conține fructe, proteine și grăsimi din semințe sau nuci și lapte vegetal, iaurt sau apă. Bineînțeles, ar fi bine să nu le amesteci pe toate odată pentru o digestie mai ușoară.

1. Shake proteic cu soia și migdale

  • o cupă de pudră proteică
  • 225 ml lapte de soia
  • o lingură migdale crude
  • o linguriță de miere
  • 3 picături extract de vanilie
  • o mână de cuburi de gheată
  • o lingură iaurt grecesc

2. Shake proteic cu migdale

  • 2 cupe proteină din zer cu gust de vanilie
  • 330 ml lapte degresat
  • 110 g fulgi de ovăz
  • 100 g stafide
  • 12 migdale
  • lingură unt de arahide

3. Shake proteic de banane

  • o banană
  • 115 ml lapte degresat
  • 10 migdale
  • o cupă pudră proteică
  • o mână de cuburi de gheață

4. Shake proteic de fructe de pădure

  • 2 cupe proteină vanilie
  • zmeură
  • căpșuni
  • 15 afine
  • 400 ml lapte degresat
  • o mână cuburi de gheată

5. Shake proteic de căpșune cu nuci

  • 2 cupe proteină vanilie
  • 230 g iaurt grecesc
  • căpșuni
  • 6 nuci tocate

6. Shake proteic cu unt de arahide

  • 220 ml lapte degresat
  • un albuș de ou
  • lingură unt de arahide
  • două cupe și jumătate pudră proteică de ciocolată
  • linguriță creatină
  • 30 ml creamer de cafea cu gust de alune de pădure (de preferat, fără zahăr)

7. Shake proteic cu unt de arahide și ciocolată

  • două cupe proteină din zer cu gust de ciocolată
  • o lingură unt de arahide
  • 420 ml lapte degresat
  • o mână cuburi de gheată

Fie că alegi să te antrenezi în sala de fitness  sau de acasă pentru a-ți atinge obiectivele de health & fitness, antrenorii personali  World Class îți recomandă o alimentație echilibrată și sănătoasă.

 

 

 

 

 

 

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