Protein shake at home. Protein at home for muscle growth Proteins at home

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A protein shake at home is exactly what people who are actively involved in sports or leading a healthy lifestyle need. Typically, they need to eat a fairly large amount of protein to maintain a high metabolic rate, gain muscle mass, or burn fat.

Most fitness experts suggest that you should consume about 2 grams of protein per 1 kg of body weight.

Thus, an athlete weighing 90 kg needs to eat 180 g of protein daily. That's quite a lot. To better understand this figure, it is worth noting that so much protein, for example, is contained in 800 g of chicken fillet. Agree, not everyone can eat so much chicken in a day, because, in addition to this, you also need to replenish the body with the necessary amount of carbohydrates and fats. It will be difficult for the gastrointestinal tract of even an absolutely healthy person to cope with such a volume of food. In such cases, protein shakes come to the rescue - they are convenient, fast and tasty.

In this article, we will tell you how to make a protein shake at home, share recipes and give some useful tips for consuming them.

Benefits of a natural cocktail

Without sufficient protein in the diet, fruitful exercise is impossible - the body simply will not have time to recover. Amino acids serve as a kind of building material for the restoration of muscle cells injured during strength training. A special drink will help cover the body’s needs for amino acids, speed up recovery processes and create all the prerequisites for gaining muscle mass.

Ability to select components

When making a protein shake for muscles at home, you choose what components it will consist of. You can completely select the optimal composition for yourself, for example, using cottage cheese if you need protein with prolonged absorption. You can use egg whites if you urgently need to prevent catabolic processes after training.

You can also vary the amount of simple and complex carbohydrates in your drink or make it without them altogether if you are trying to get rid of subcutaneous fat.

Natural ingredients

Homemade protein shakes are a great snack for women. And all because they are made from natural ingredients and do not contain extra calories, since they contain almost no fat and simple carbohydrates. In the fitness environment, it is a fairly common practice for female athletes to replace their last meal with such a cocktail. This allows you to get all the micro- and macronutrients necessary for the body, without loading the digestive system with a large amount of solid food. In addition, there is also a moment of everyday convenience: you do not need to spend a lot of time preparing dinner and washing dishes.

Product quality guarantee

And most importantly, when making a protein shake at home for muscle growth or weight loss, you are confident in the products you use. When buying a can of protein in a sports nutrition store, you cannot have a 100% guarantee that the manufacturer used high quality raw materials and the actual composition of the product will correspond to what is indicated on the packaging. Also, even in large chains of sports nutrition stores, there is always a risk of running into counterfeits, made under unknown conditions and from questionable ingredients. Such counterfeits often contain starch, maltodextrin, sugar and other simple carbohydrates, which reduces the nutritional value of the protein to zero.



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Main components of the drink

The protein component of our cocktails consists of milk, low-fat cottage cheese and egg whites.

Milk

It is better to choose milk with a lower percentage of fat content. However, you should remember that milk contains lactose, a carbohydrate with a high glycemic index. Therefore, if you are on a strict diet, and even a small amount of simple carbohydrates is contraindicated for you, it is better to replace milk with plain water. It won't be as tasty, but it will be much less caloric.

Cottage cheese

The story is similar with cottage cheese, but its lactose content is lower. Unfortunately, unscrupulous manufacturers often add starch to cottage cheese, which makes it practically useless from the point of view of proper nutrition. Buy cottage cheese only from trusted and reliable manufacturers. You should not buy cottage cheese by weight, since no one can guarantee you that its fat content will correspond to the declared one. You can use any cottage cheese: regular, grained or soft, but do not forget to look at the amount of proteins, fats, carbohydrates and calorie content of the product on the label.

Egg whites

When it comes to egg whites, it is best to use bottled pasteurized liquid egg whites. Now purchasing it is not a problem. This component can easily be purchased at any sports nutrition store or ordered online with home delivery.

Egg whites are ideal for athletes. It is rich in essential amino acids and is easily digestible. No need to worry about salmonellosis, the protein is completely pasteurized and purified. Of course, you can also use regular chicken eggs. But if you eat them without heat treatment, then there is a risk, albeit small, of contracting salmonella. In addition, a whole chicken egg contains about 6 grams of protein and the same amount of fat. This will make the cocktail much higher in calories.

You can also replace chicken eggs with quail eggs, but this will have almost no effect on the final result - the amino acid composition of these two products is almost identical. The only problem with this protein source is that some people have difficulty digesting raw egg whites. Taking enzymes immediately after drinking the cocktail will help solve this problem.



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Carbohydrates

You can add complex and simple carbohydrates to your homemade bulking protein shake. The best source of complex carbohydrates is. They are inexpensive, you can buy them in any store, and their glycemic index is even lower than that of rice or buckwheat. And the calorie content of oatmeal per 100 grams of product in dry weight is only 88 calories.

In addition, when preparing the drink in a blender, the oatmeal will be crushed and give the cocktail a pleasant, slightly thick consistency. If you are in the period of gaining muscle mass, then a small amount of simple carbohydrates is allowed. Especially if you are making a shake to take immediately after waking up or after a workout. It is best to give preference to natural products, such as fresh fruits, berries or honey. In addition to taste and benefits, this will add fiber to the product, which will improve its absorption.

If you want to add sweetness to your smoothie, it's best to use a sweetener like aspartame or stevia.

The amount of substitute should be moderate; you shouldn’t overdo it either. Of course, the taste of these sweeteners is very different from regular sugar, but they will not increase the calorie content of the cocktail.

If there is a need to make the drink more high in calories (this allows you to speed up the recovery process between workouts), then adding a small amount of nuts would be a good solution. Preference should be given to walnuts and peanuts. They contain a large amount of unsaturated fatty acids omega-3 and omega-9, which have a positive effect on the functioning of the cardiovascular system by reducing the amount of cholesterol in the blood.

You can also add peanut butter, but remember to weigh it. If you measure a portion “by eye,” you can easily miscalculate and make the cocktail too high in calories, which, if consumed regularly, will create a calorie surplus in the body and can lead to excess weight gain. For the same reason, avoid adding foods that contain trans fats, such as ice cream or chocolate spread.

Cocktail regimen

When and in what quantity you should consume protein shakes is a purely individual question. It depends on many factors. For example, the time of waking up and falling asleep, the number of meals during the day, the tendency to gain excess weight, etc. matter.

In the tables below, we only provide an approximate idea of ​​when you should drink the drink if you want to lose weight or gain muscle mass.

The following regimen for taking homemade protein shakes to gain muscle mass is suitable for most athletes:

1. Immediately after waking up (the amount of protein should be small so as not to overload the gastrointestinal tract, 20-25 grams of protein is enough).
2. Between meals (this will further boost your metabolism and create more prerequisites for muscle growth, the optimal portion is 30-35 grams of protein).
3. After training (this will stop catabolic processes and start recovery processes, the ideal option is 30 grams of quickly digestible protein).
4. Before bed (this will protect muscle tissue from catabolism throughout the night; you can increase the portion to 50 grams of slow digestion protein).

If you want to get rid of extra pounds, the following regimen for taking homemade protein shakes for weight loss is suitable for you:

1. Immediately after waking up (20-25 grams of protein will be enough, you can also add some carbohydrates to this and replace the first meal with a shake).
2. Post-workout (30 grams of fast-absorbing protein will help you recover better and give you strength).
3. Instead of the last meal or before bed (you still shouldn’t indulge in carbohydrates in the evening, so dinner can be replaced with a cocktail made from low-fat cottage cheese).

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Cocktail recipes for muscle mass

If you want to gain muscle mass, then in addition to protein, complex carbohydrates should make up a significant portion of your diet. This can easily be translated into a cocktail by adding oatmeal to it. A little simple carbohydrates also won’t hurt, so you can safely add fruits, berries or honey, but in moderation.

So, here are a few recipes that will tell you how to make a protein shake.

Drink recipes for weight loss

Losing weight is impossible without compliance. The amount of fat in the diet should also be small - no more than 1 gram per 1 kg of body weight. Consequently, we prepare the drink according to the same principle - a large amount of protein, a minimal amount of carbohydrates and fats. These homemade protein shakes are suitable for girls, as they contain a small amount of calories and will not harm your figure.

When buying protein in online stores, no one guarantees a high-quality and safe product. To be sure of the protein, you can prepare it yourself.

Protein is very useful and necessary for the body, especially for those who exercise intensively or are exhausted by a long-term illness. When purchasing sports nutrition in a store or online, you are not always sure of the true quality of the purchased product. In this case, you can make protein at home, moreover, it will be much cheaper and you can use your favorite flavorings during preparation.

How to make protein at home - it is advisable for people who mainly take casein protein to know. This is due to the fact that at home you can only make it using dairy products or casein. Such protein takes longer to digest, and therefore there is no point in using it before or immediately after training. It's better to take it at night.

It is impossible to prepare quickly digestible protein at home without a special whey concentrate. It is difficult to find concentrate in regular supermarkets or grocery stores, and it is not profitable to order from the manufacturer, as it will be very expensive.

Popular recipes

To prepare protein at home, you will need a food mixing device (blender) and certain ingredients. Below is a list of six of the most popular recipes.

1. 1 chicken egg; skim milk 2 cups; half a glass of ice cream; for taste, any fruit on hand.
2. 400 gr. milk or juice; 3–4 tbsp. l. cottage cheese; 2 eggs; any available fruit; several cubes of edible ice.
3. 2 glasses of fresh citrus juice; 2–3 tbsp. l. skim milk powder; 3–4 eggs; 15 gr. gelatin, 1 tbsp. l. honey; 1 any fruit.
4. 200 gr. milk; some yogurt; up to 100 gr. ice cream; 1 banana; half a glass of oatmeal.
5. 400 gr. milk; 1/2 tbsp. ice cream; 1 tbsp. l. cocoa; 50–100 gr. blueberries
6. Orange juice – 1 tbsp. cocoa or chocolate – 25 gr. low-fat cottage cheese – 50 gr. half a banana.

This way, preparing protein at home is not difficult. The resulting product is useful to take instead of the usual one, since it contains many beneficial substances for the body that it needs after waking up and to maintain strength during the day. You can drink this cocktail during the day, but it’s better before bed.

Several video recipes

Make your own protein at home, and it can be taken by a person who wants to lose weight. After all, such a drink does not contain many calories, but it relieves the feeling of hunger very well.

A protein shake prepared at home according to the recipes listed above will be rich not only in proteins, but also in carbohydrates, fats and vitamins.

Anyone can make protein at home. All you need for this is a few main ingredients of the drink itself and a little desire. By making it at home, each person receives several advantages at once: 100% confidence in the quality of the product, comparative cheapness of the product and a huge selection of flavors. Protein at home will be useful not only for athletes, whose bodies constantly require increased protein intake, but also for ordinary people, because the cocktail may contain many vitamins. In addition to this advantage, one can highlight the high cooking speed. Bodybuilders typically use high-quality protein from reputable manufacturers, but beginners can get by with homemade protein.

You can drink the cocktail at any time: in the morning, between meals, before bed, before and after training (for athletes). Protein at home will be an excellent alternative because after sleep the body will require the nutrients you spent at night. It would also be ideal to take a drink before bed, especially casein, which has a long absorption time. This is necessary so that your body does not get too hungry during sleep. And finally, the last thing: this is a real godsend for those losing weight, because 300-400 grams do not have such a huge amount of calories, but the feeling of fullness comes quickly. So, let's move on to the cocktails themselves. They are prepared by blending all the ingredients in a blender.

• any fresh fruit;
• 300-350 grams of juice/milk;
• 2-3 table. spoons of cottage cheese;
• 1-2 eggs;
• a few ice cubes.

• 2-3 tbsp. milk powder;
• 400 ml freshly squeezed orange juice;
• 2-4 eggs;
• 1 banana;
• 1 tbsp each honey and gelatin.

• 250 ml milk;
• 1 banana;
• some yogurt;
• oatmeal (2-4 tbsp);
• 50-100 grams of ice cream.

• 200-300 ml milk;
• 50-100 grams of blueberries;
• 1/2 cup ice cream;
• 2 tsp cocoa powder.

• orange juice - 200 ml;
• low-fat cottage cheese - 50 g;
• half a banana;
• chocolate or cocoa - 25 grams;
• jam - 1 tsp.

These are the cocktails prepared with your own hands and at home. Of course, it will be too much for one time, so it is better to spread it over 2 or even 3 doses. In addition to the high protein content, such drinks also contain a lot of carbohydrates, which come from fruits and other sweets. Therefore, in order not to gain weight, you need to be careful with them. It should also be mentioned that most of these cocktails (prepared at home using natural products) are based on milk and cottage cheese, that is, sources of casein. For an athlete, such a drink before and after training will not help, because, as stated above, it has a low absorption rate. Athletes need to consume whey protein during this time.

This is where the problem arises - it is impossible to prepare whey protein at home. Of course, if you have WSC (concentrate), you can easily cope with the task. However, you won’t find it in a regular grocery store or supermarket, you will have to order it. The price of WPC in Russia ranges from 600 to 800 rubles per kilogram. If you want to buy whey protein from a proprietary manufacturer , then get ready to shell out 900 or more rubles per kilogram.

Of course, for an ordinary person, protein at home is a godsend, but it is unlikely to help an athlete, except perhaps for use before bed. The calorie content of most of the above cocktails can exceed 700 kcal per half liter, so you shouldn’t lean too much on them. However, it’s better than drinking the same 0.5 liters of yogurt, right? Protein at home can be useful even for children due to its high content of vitamins. Taste + benefits - what could be better?

For the normal functioning of organs and systems, the body needs protein. The high molecular weight compound is responsible for transport, enzymatic, contractile functions and participates in chemical and biological processes. It consists of “building blocks” - 22 monomeric units known as alpha amino acids, involved in the formation of skeletal muscles and metabolic processes.

When exercising, athletes need them to increase volume, release energy, and prevent. For this purpose, they buy concentrates with an artificially synthesized substance and prepare protein shakes for muscle building using adapted recipes.

What's under the lid

In addition to the amino acid complex, the protein shake contains contains: vitamins A and C – 0.3 mg/100 g each and a number of microelements. Among others:

• 3 mg/100 g magnesium;
• calcium;
• silver;
• sulfur, potassium;
• sodium

Flavored drinks are usually offered at fitness centers. However, a homemade protein drink has a natural taste and also contains the necessary nutrients. Per 500 ml serving:

• proteins – about 40 g;
• carbohydrates 80g;
• fat – 30 g.

Energy value – 820-840 kcal/100.

How to make your own protein shake from dry concentrates

For the base, take dairy products (yogurt, low-fat cottage cheese), berries or fruits. They provide the supply of amino acids and trace elements. Honey, syrup and other sweeteners transport carbohydrates. Ingredients for protein shakes can be selected at your discretion or ready-made recipes can be used.

Important Observe the percentage ratio of the components and beat the mass well.

Some use a mixer or blender, others grind the mass with a spoon.

Recipe No. 1

To prepare a protein drink necessary:

• 2 servings of sports nutrition;
• for taste - a handful of berries and a spoonful of honey;
• 20 ml linseed oil;
• half a liter of milk.

If the body does not absorb it, the cocktail recipe is adjusted by adding kefir or yogurt instead. Some people also add Grovo protein. After pasteurization, there are no pathogenic microorganisms dangerous to health left in it.

Recipe #2 from George Zangas

• 10 g brewer's yeast;
• Grovo protein – 70 g
• 1 standard dose of whey product;
• 3 ice cubes;
• a handful of berries or slices of fruit.

Beat the ingredients until homogeneous.

Recipe No. 3. Homemade drink for muscle growth with rolled oats

• 500 g muesli;
• 2 l. yogurt;
• 160 g soy isolate.

The mass is thoroughly mixed, placed in a container, and the fermented milk component is added. Then pour into 4 glasses and put in the refrigerator. Drink in the morning, afternoon, before and after training.

Protein shake recipes for muscles for men

Recipe No. 4

• To make protein yourself, stir a portion of sports nutrition in half a liter of milk;
• add puree of 2 bananas and beat.

Recipe No. 5

• 220 ml of orange juice are combined with 2 tablespoons of cottage cheese and 1 cocoa, half a banana.
• Sweetener is added to improve the taste.

Recipe No. 6

• To prepare protein at home, 250 grams of curd mass are combined with 2 cups of fermented milk product;
• add 2 bananas;
• a spoonful of thick jam or 50 ml of syrup.

Recipe No. 7

Alternative option protein shake for gaining muscle mass:

• half a liter of fresh milk and 65 g of dry milk;
• 5 tablespoons of egg powder; 70 g of cheese mass;
• Add berries or banana for taste.

Protein drinks for weight gain with peanut butter

Recipe No. 8

Ingredients:

• 1 banana;
• a glass of chopped spinach leaves;
• 150 g almond milk;
• dry concentrate - measured portion;
• 2 tablespoons each of chia seeds and peanut butter.

Recipe No. 9. Homemade protein "Strawberry"

• half a glass of yogurt and milk;
• 5 g of any whey concentrate;
• 2 liters of peanut mixture;
• a glass of fresh or frozen strawberries.

The products are added in any order and whipped into foam.

Recipes for restoring energy

Recipe No. 10. Option with peach

• 150 isolate with vanilla;
• 4 glasses of fruit juice;
• 100 g peaches from a jar, cut into pieces.

Recipe No. 11. Fruit smoothie

• 200 ml of diluted isolate;
• 5 strawberries;
• 15 blueberries;
• half a liter of yogurt;
• a couple of fruit ice cubes.

DIY protein shakes made from natural products

Recipe No. 12

Protein shake immediately after workout will restore glycogen reserves:

• half a liter of 1% kefir;
• 180 g curd mass;
• 2 bananas;
• 200 ice cream;
• 100 ml concentrated cocoa drink.

Recipe No. 13

• A spoonful of sprouted wheat is combined with flax oil;
• 230 cottage cheese and beat;
• the thick mass is diluted with fermented baked milk.

Recipe No. 14

To prepare natural protein you will need:

• Grovo melange – 50 ml;
• a couple of tablespoons of powdered milk;
• banana;
• spoon of gelatin granules;

Recipe No. 15

It is important for athletes to maintain protein intake. You can make a natural drink at home using the following recipe:

• 50 g grated walnuts;
• 40 ml syrup;
• 200 ml yogurt.

Recipe No. 16. Drink from Steve Reeves

• 3 village eggs;
• 20 g milk powder;
• banana;
• 12 g gelatin, maple syrup or honey.

Chocolate and vanilla flavored protein shake recipes

Recipe No. 17

• 25 g whey isolate with cocoa flavor;
• 300 ml milk;
• 120 g finely ground almonds;
• half a protein bar.

To properly make protein for muscle growth, the liquid ingredients are first whipped and topped with almonds and crumbs.

Protein smoothie for sculpted muscles with cocoa

Recipe No. 18

Components:

• a standard spoon of protein concentrate mixed with chocolate;
• 300 ml milk;
• 50 g "Nestvik";
• about 160 g of cottage cheese.

Cooking method: The liquid is heated, combined with the rest of the products, and beaten at high speed.

Recipe No. 19

As an option: Take a measuring spoon of protein powder and casein with vanilla flavor and dilute with juice or lemonade without asparkam, mix. Take after exercise.

Recipe No. 20: How to make Mocha protein drink at home

• a cup of black coffee;
• 2 l. honey;
• chocolate flavored powder.

There is no need to add sweetness.

How to drink

You can prepare a protein shake at home every day. On days you go to the gym, make double portions. The result is about 1 liter of smoothie. Half the norm drink an hour before work, the remaining part take with them and accept . During rest, recipes with ice cream and large amounts of carbohydrates are not used. Fruit and berry smoothies are a priority.

Not worth it buy ready-made mixtures from unknown companies. They may contain anabolic steroids and prohibited substances.

Today, on the shelves of sports nutrition stores and on the pages of specialized Internet resources, you can find a large number of different protein supplements from different manufacturers. They come in soy, complex, whey, casein, and are available in the form of powders, mixtures, capsules, packaged in jars and bags, and have a variety of flavors. Athletes and those who simply want to stay in great shape really have a lot to choose from. But not everyone trusts modern pharmaceuticals and many believe that it is better to get the protein the body needs from food by preparing special cocktails at home. Such homemade mixtures undoubtedly have a number of advantages:

• They are much cheaper than factory ones. The costs of manufacturing the product for companies are not small, since the process of isolating pure protein itself is quite resource-intensive and painstaking. Therefore, high-quality supplements are usually not cheap.
• Their composition does not contain additional components, such as sweeteners, agents that prevent the product from caking and foaming, and flavoring additives. And for supporters of healthy eating, this is very important.

How to make protein at home - recipes

1. Whey product made from milk and cottage cheese. Take 50 grams of dry milk and add the same amount of low-fat cottage cheese to it. Pour the resulting composition with 300 milliliters of 2.5% store-bought milk. To make the taste better, add a little vanilla sugar or cinnamon. 400 ml of this product contains about thirty-three grams of protein and no more than 9 g of fat.
2. Made from wheat, kefir and nuts. Grind 50 g of sprouted wheat in a blender, fill it with 200 grams of kefir and add six chopped cashew nuts. Instead of kefir, you can use low-fat yogurt. 270 g of such products contain about 25 g of pure protein.
3. Soy concentrate, nuts and water. In a blender, mix twenty grams of any nuts and 50 g of soy concentrate, dilute with a glass of water. Milk can also be used as a diluent. The protein content in this case is 25–30 g.
4. Milk-curd with fruit and honey. Using a blender, mix 90 g of cottage cheese and 300 g of milk from the store, one and a half bananas, 25 g of nuts and two large spoons of honey until smooth. If you don’t like the honey taste, you can use less of it or leave it out altogether.
5. Kefir with oatmeal and banana. Take a cup of kefir and mix it with half a banana, three tablespoons of oatmeal and a small amount of cinnamon. Those who love fruits and berries can also add kiwi, strawberries, raspberries, and pineapple.
6. Kefir-curd cocktail with cocoa. Dilute pure cocoa powder and sweetener with half a glass of water and bring to a boil in a small saucepan. Cook, stirring, for two minutes and cool. Separately mix 300 g of cottage cheese and half a liter of kefir. Then combine everything and beat until smooth. Drink chilled throughout the day, between main meals.
7. Milk-egg mixture. This is the simplest option, which is done in a couple of minutes using a mixer. To prepare, take one raw egg, 250 g of milk and for sweetness a little honey or one small spoon of sugar. If you drink this drink in the morning after waking up, you will feel cheerful and active.
8. Cocktail with juice. We combine two hundred grams of cottage cheese, one persimmon, half a glass of freshly squeezed orange juice and the same amount of kefir. If desired, persimmon can be replaced with banana. This drink will not only fill you with protein, but will also give you a lot of vitamins, a boost of vivacity and energy for the whole day.
9. Cherry mixture. Mix natural cherry juice in the amount of one hundred milliliters and 100 g of curd mass, take the white separated from the yolk and a little sweetener.
10. Recipe with oatmeal and flax oil. Add 250 grams of cottage cheese and a tablespoon of flaxseed oil and oat bran to a mug of baked milk. This composition is convenient to eat with a spoon. If you want to diversify the taste, you can add fruits and nuts.
11. Juice, protein powder and fruit. This is a popular drink from nutritionist George Zangas. To obtain, beat a couple of fresh fruits with 350 g of freshly squeezed juice and add 2 tsp into the resulting mass, stirring. brewer's yeast, 3 tsp. protein powder. Break three chicken eggs and finally add 4-5 ice cubes. The result should be a paste that is eaten several times a day.

What products can you use to make protein at home?

• Sprouted wheat. Its grains contain many vitamins and minerals; this product is highly digestible and extremely nutritious. One hundred grams of sprouted wheat contains 25 g of proteins.
• Low-fat cottage cheese. Curd mass with a fat content from 0 to 8% contains about 18 g of protein. This product can be bought in a store, or you can prepare it at home.
• Soy concentrate. It is perfectly accepted by the body and the protein component in it can be 40–60%, which makes it very popular especially among female athletes.
• Egg powder. It contains up to 45% protein, and at the same time it is very high in calories due to the high content of various fats, about 37% of them in the powder. There are 542 kilocalories per hundred grams, so you need to be careful with its use. This is a good solution for an athlete during the period of gaining weight, but it is not suitable for fitness beauties who want to stay in shape.
• Baby food or skimmed milk powder. 100 g of mass contains 36 g of protein; in addition, it contains about 50% carbohydrates, which is also worth taking into account.
• Cashews, peanuts, walnuts. This is also a high-protein and fatty food. True, the protein here is vegetable, not animal, and it is less valued, but it is quite suitable as a supplement.

For more details on how to make protein at home, as well as what recipe to prepare a gainer, see below: