Preparing a Tasty Weight Gainer at Home
Description, Benefits, and Side Effects
For those unfamiliar with the topic of the article, a weight gainer is a high-calorie dietary supplement in the form of a protein-carbohydrate blend. Carbohydrates provide the body with energy, and protein is used for building muscle tissue. Besides, gainers contain minerals and vitamins.
Sports supplement stores are filled with various gainers, but now we are going to discuss how to make this dietary supplement at home. A homemade gainer takes a little time to prepare.
It is difficult to say whether there will be fewer chemicals in your diet or your health and digestive problems will go away, if you start to take homemade gainers. At least, they are no less useful than regular food, but their benefit is that they consist of the correct proportion of protein and carbohydrates and contain minimum fat.
It cannot be denied that amino acids, carbohydrates, vitamins, minerals from vegetables and fruits can make your homemade weight gainer shake more beneficial than the factory analogues. Therefore, you should focus on the quality of ingredients while preparing the blend.
What Sports Supplement Manufacturers Won't Tell?
Given the fact that a factory weight gainer contains a lot of chemicals and additives, its frequent and immense use can cause liver and kidney disorders. A homemade version may cause diarrhea.
The Weight Gainer Action
The main task of weight gainer supplements is to promote weight gain. The effect is achieved due to incorporation of carbohydrates and other useful substances into the powder composition. The intake of protein-carbohydrate blends can significantly increase the amount of incoming calories that allows an athlete to increase his body weight.
In fact, a shake that consists mainly of carbohydrates is an energy bomb. Numerous "units" of energy immediately enter the body. Some of them are instantly processed by the body to restore after exercise. Excess carbohydrates may stimulate the body to deposit extra fat.
The effect of a weight gainer lasts only a few hours, this supplement is ideal for use immediately after exercise when the protein-carbohydrate window is open. In the absence of workouts, it is recommended only for those with a calorie deficit in the diet. Most often, this sports supplement is used by ectomorphs due to their rapid metabolic rate.
The Right Choice of the Ingredients
First of all, we need to find out what products are good sources of protein and carbohydrates. There should be about three times more carbohydrates than protein in our shake, because they are burned much faster than protein is absorbed and used. With the help of an energy value table, you can easily find out the amount of protein and carbohydrates per hundred grams of a particular product.
Cottage cheese is very rich in protein (it is often used in the preparation of protein shakes), but it contains a lot of fat, therefore, when adding it to the gainer as a base, you need to subtract excess fat by other ingredients. So, you should choose the low-fat option.
Carbohydrates should be obtained from fruits. Any sweet fruit is perfect for that: apples, peaches, pears, persimmon, and oranges. After all, simple carbohydrates in their pure form are various sugars. You should remember that their excessive amount is not healthy.
Beside fresh fruits, especially in winter and spring, you can use honey, jam, and dried fruits.
Usually, sports supplement manufacturers incorporate various additives into weight gainers, such as creatine and glutamine. If you do not like cottage cheese, you can replace the protein component with a teaspoon of creatine and two teaspoons of glutamine.
The Rules of Preparation
- To get a fast-absorbed weight gainer, you need to blend and mix all the ingredients as it is done in factory production.
- Before use, you need to pour the milk into the mixture and blend all ingredients in a blender or mixer until smooth.
- There should be 3 times more carbohydrates than protein in the composition. Try to keep the amount of fat to a minimum. If you gain weight too quickly, adjust the carbohydrates and protein ratio to 2:1.
- The larger the portion, the harder and longer the body absorbs it. You should better split the whole blend into a few portions than drink it all at once.
Weight gainer is useful both before and after exercise. Although, its preparation takes some time, and the cost of the ingredients may be higher than the cost of the product from the sports supplement store, a significant benefit of the homemade gainer recipes is the lack of chemical additives.
Nevertheless, about 99% of all bodybuilders and most athletes prefer the purchased blends, because they do not want to spend time preparing a homemade weight gainer.
Weight gainer shake is recommended before and after workouts, as well as during the day:
|Before visiting a gym||
The weight gainer shake can be used before exercise to provide the body with energy. For better absorption, you need to drink it 30–60 minutes before a workout.
It is also important to choose the amount of weight gainer in each serving by counting the number of calories burned for each workout. It is quite easy to do it by using various tables of energy expenditure for each exercise.
If you calculate the energy expenditure properly and take the right portion of a gainer to compensate it, you will be able to do your best during the whole workout. You should not take large portions to avoid feeling heaviness in the stomach.
|After a workout||
The purpose of using the blend after exercise is recuperation and replenishment of protein reserves needed for muscle building.
If you have taken a weight gainer before exercise, you should not have one more portion immediately after a workout. You should wait about 30 minutes. During this time, you can drink some water.
|During the day||To increase your calorie intake, you should eat more food than usual. You can use a weight gainer for this purpose. Receiving an additional portion of protein and carbohydrates helps the body respond to the load better and recover faster.|
Preparing a Weight Gainer at Home
A homemade gainer tastes very similar to a protein shake. But the main difference is that weight gainer consists mostly of carbohydrates, not protein.
To prepare a weight gainer, you need to take:
- High-protein products: cottage cheese, milk powder, egg whites.
- High-carbohydrate products: fruits and berries in summer and autumn, honey and jam in winter and spring.
- Blend thinner: skim milk or natural juice.
Now you are going to learn some interesting recipes to prepare a tasty weight gainer with correct proportions of nutrients.
The ingredients needed:
- 180 grams of cottage cheese.
- 50 grams of peanuts (or other nuts to taste).
- 2-3 tablespoons of honey.
- 300 grams of bananas (2-3 pieces).
- 600 grams of milk or sour juice (for example, orange juice).
The shake is easy to prepare if you have a blender – you just need to put all the ingredients inside and blend until smooth. This weight gainer should be taken twice a day between meals (breakfast, lunch, and dinner).
This shake supplies the body with 65 g of protein and 144 g of carbohydrates that makes 1230 kcal in total with all the necessary vitamins and minerals.
You will need:
- Half a banana.
- Half a lemon.
- 100 grams of low-fat cottage cheese.
- 1 tablespoon of honey, jam, or just sugar.
- 150 ml of milk (3.2%) or juice.
Mix everything except lemon in a blender and squeeze the lemon juice into the blend. You will get about 312 kcal (22.5 g of protein, 5 g of fat, 48 g of carbohydrates). The shake should be taken before and after a workout.
- 50 grams of oatmeal.
- 50 grams of cottage cheese (18%).
- 40 grams of berries (cherries, strawberries, mulberries, cherry plums, raspberries).
- 1 tablespoon of honey.
- 200 ml of low-fat milk (1%).
Prepare the shake in the same way by using a blender. You will get 485 kcal (20 g of protein, 14 g of fat, 73 g of carbohydrates). If you want, you can add glutamine, BCAA, creatine, and amino acids to the blend.
Recipe №4 by Rich Piana
The legendary monster of the iron world shares his best weight gainer recipe:
Have successful workouts and build your muscle fast with tasty and healthy homemade weight gainers!