Protein-rich juices / protein shakes / protein-rich shakes / hyperprotein shakes Proteins are a group of chemical compounds that form tissues and body fluids and, in essence, are combinations of substances called amino acids. There are numerous best high protein juice recipe.
These are classified into two types: fibrous and globular. Fibrous proteins make up the basic structures of the body; the most characteristic include actin and myosin (muscles), keratin (hair and nails), and collagen and elastin (skin, ligaments, tendons, cartilage, and bones).
Globular proteins are found mainly in the blood, constituting the hemoglobin of the red blood cells and the so-called plasma proteins, mainly composed of albumin and globulins.
Some proteins form various tissues and organs, while others are metabolized into enzymes or hormones. Certain proteins in the blood carry oxygen, drugs, mineral salts, etc., to the tissues. A fraction of plasma proteins (gamma globulin) forms the antibodies that defend the body against infection. Another protein in the blood called fibrinogen is essential for blood clotting.
When the diet does not provide enough protein, muscle mass is decreased and metabolic processes slow down, which results in loss of strength, fatigue , apathy, decreased intellectual performance and progressive deterioration of the entire organism. Plasma protein deficiency can cause water retention in tissues.
The body requires proteins constantly. Therefore, they must necessarily be present in the diet. However, an extra amount may be required in cases of growth, pregnancy and lactation, in people who perform intense muscular exercise, in states of malnutrition and when there are bone fractures or significant burns that require a greater supply of materials to regenerate tissues.
High protein foods
Seeds Flax, pumpkin, sunflower and sesame seeds are rich in protein. In addition, they are a source of omega 3, antioxidants and B vitamins. To increase the quality of proteins by up to 30%, a good alternative is to germinate them: simply put three tablespoons of the chosen seed in a glass of filtered water. , close with a sharp edge and an elastic band and soak overnight. The next day, wash the beans and leave the container tilted so the rest of the water can drain. Wash again at night and let it drain until morning, just like you did the first time. Repeat this process for three days.
Oilseeds Chestnuts, walnuts and almonds are foods that, although very caloric, are recommended for those who do not eat meat. In addition to protein sources, they provide good (energy) fats, provide greater satiety, and protect heart health. The best way to include oilseeds in your diet is fresh, without heating. When heated, they tend to rust and go rancid. You can choose to consume a mixture of them or one type per day. You should only pay attention to the daily amount consumed, as too much can contribute to weight gain.
Chia This seed is considered a superfood, thanks to its nutritional content. It is a source of proteins, especially those composed of essential amino acids, which are those that our bodies do not produce. According to the National Health Surveillance Agency (Anvisa), the recommendation is to consume 50 grams of protein per day. Only 25 grams of seed contain 8% of the total indicated. In addition, it is a source of fiber, calcium, potassium and magnesium.
Soy One of the first foods to enter the diet of those who eliminate meat from the diet is soy. And not without reason, after all, this is a rich source of protein. It’s even worth including soy in your post-workout snack, as it helps replenish energy expended during exercise. The item can be consumed in the extract version (known as soy milk) or even tofu.
Quinoa Native to the Andes, quinoa is known as a pseudo-cereal and has all the essential amino acids that the body needs to function properly. Every 100 grams of seed contains 12 grams of protein, an amount greater than that found in soybeans, wheat, rice and oats.
Beetroot Source of vitamin A, C, B complex, phosphorus, zinc, magnesium, potassium, flavonoids, fibers and proteins, beetroot is a good food to enter the diet of those who want to reduce the consumption of animal products. Here are several recipes for high-protein juices.
High-protein juice recipes to gain muscle mass
High protein juices # 1
Ingredients
1 cup fresh spinach leaves
1 ripe pear
10 green grapes
2 tablespoons avocado
1/2 cup water
Preparation
Peel and chop the pear.
And then place in the blender along with the rest of the ingredients.
Blend until you get a consistent consistency.
Have a glass when required.
Protein-rich juices # 2
Ingredients (for 1 servings)
1 banana
1/2 cup almond milk
1/4 cup pineapple juice / juice
2 tablespoons peanut butter
1/2 teaspoon sugar
1/4 teaspoon vanilla extract
Preparation
Mix all the ingredients in the bowl of the electric mixer until obtaining a homogeneous preparation. Serve
Protein and hyperprotein shake recipes
Protein or protein-rich shakes # 1
Ingredients (2 servings)
2 bananas (bananas or bananas)
2 cups skim milk
1 tablespoon vanilla
extract 1/3 cup peanuts
Ice (optional)
Preparation
Peel the bananas and place in the blender together with the milk and vanilla. Then add the peanuts and yogurt and blend until you get a thick smoothie. Add ice if you want very cold. Take 1 glass a day.
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Protein or protein- rich shakes # 2
This shake contains the necessary protein to start the day and not skip breakfast.
Ingredients
1 cup of water
1/2 cup of oat flakes
2 bananas or plantains
4 boiled eggs
Preparation
Mix all the ingredients in the blender for 45 seconds. Serve and drink at the moment .. Have a glass a day.
High protein or high protein smoothie to increase muscle mass # 3
Ingredients (2 servings)
1 cup sliced peaches
1/2 cup skim milk
1/2 cup plain skimmed yogurt
1 tablespoon honey
1/8 teaspoon cinnamon
1 pinch of nutmeg
1 pinch of ground ginger
1/4 teaspoon vanilla extract
Preparation
Mix all the ingredients in the blender and beat until it has a smooth and frothy consistency. Drink right away. Take a glass a day for a week.
High Protein Juice Recipe
Ingredients
- 1 cup Fresh spinach leaves
- 1 Ripe pear
- 10 Green grapes
- 2 tbsp Avocado
- 1/2 cup Water
Instructions
- Peel and chop the pear.
- Then place the pear in the blender along with the rest of the ingredients.
- Blend until you get a consistent consistency.
- Have a glass when required.
