Gainer with slow carbohydrates at home. Gainer recipe at home

- a high-calorie cocktail, 30-40% of which are proteins and 60-70% are carbohydrates. Used to gain muscle mass. In the material, we will share with you recipes on how to make a tasty and healthy gainer with your own hands at home.

Compositions and types

The composition of the gainer includes:

• base - milk, yogurt or juice;
• proteins - cottage cheese, whey protein or skimmed milk powder;
• carbohydrates - honey, jam, oats, fructose, maltodextrin or dextrose.

Depending on the types of carbohydrates, gainers are of 2 types:

• with a high glycemic (carbohydrate) index () with ;
• with medium or low GI with .

In slow carbohydrates, the rate of glucose entry into the blood is low. For this reason, when they are used, pronounced hyperglycemia does not occur.

It is recommended correctly between meals and immediately after training, 2-3 servings of 250-300 ml each for people with asthenic physique (thin people or) and 1-2 for - and. Proper intake favors a set of muscle mass.

Gainer can be prepared with your own hands. The recipes below will help you make a high-calorie cocktail at home on your own.

Recipes

The method of preparation is simple - mix all the indicated products and beat with a blender.

Recipe from Boris Tsatsoulina with slow carbohydrates

Gainer is used by professional athletes who are gaining weight. This product is ideal for gaining muscle mass and giving the body a beautiful, toned look.

This smoothie can also be made at home if you don't want to spend money or don't trust store-bought powders. Such a gainer will cost several times cheaper, and besides, it is more useful.

What is a gainer for?

Often teenagers who want to gain weight start eating a lot. And this is not only wrong, but also harmful!

Overeating harms not only the figure, but also the internal organs - the stomach, intestines, which wear out ahead of time. In addition, instead of acquiring beautiful roundness, ugly fat on the sides begins to grow.

In order to give the body a beautiful outline, you need not only to eat more high-calorie foods, but also to play sports. The ideal option is to use a gainer after a workout.

This powder, dissolved in water or other liquid, is used for muscle growth. The use of such a mixture of proteins and carbohydrates helps lean people gain muscle and fat mass without overloading their stomach with a lot of food and without bothering with fractional meals. The ratio of proteins and carbohydrates in such a cocktail maintains human strength for a long time.

The composition of the purchased mixture

Previously, this powder was used only as a powerful energy drink to recharge forces. It was used by those who wanted to quickly restore energy and continue physical work. Such a cocktail included low-quality soy protein, white sugar and a huge amount of fat. From the use of such a drink, one could gain weight, but to a greater extent due to fat.

A modern gainer includes whey protein - a protein component, which, as a rule, occupies a little less than half of the volume. The composition also includes slow and fast carbohydrates, expressed not with sugar, but with natural ingredients. In addition to protein and carbohydrates, the composition sometimes includes vitamins that increase muscle tissue synthesis.

The proportions of the protein and carbohydrate parts are most often 4:6, but there are also options that contain up to 80% carbohydrates and the rest is protein. The second option is more suitable for thin people who find it difficult to gain weight.

When is the best time to drink a cocktail?

A protein-carbohydrate shake should be taken half an hour to an hour after strength training to fill the anabolic window (at this time, muscles grow best when using the mixture).

If you are actively gaining weight, then you need to take a gainer 2, or even 3 times a day. If you are not looking for quick results, then you need to take a cocktail once a day, and in the other two doses, drink protein or just eat high-protein foods.

home gainer

If you are interested in how to make a gainer at home for weight gain, a simple and accessible recipe for everyone is given below:

• Protein component: cottage cheese (low-fat or fat-free) / whey protein / raw egg whites (only quail, as chicken may contain salmonella);
• Juice (freshly squeezed, citrus juice is better) / yogurt or low-fat milk;
• Honey/jam or jam/sugar substitute (dextrose, maltose, fructose)/sweet berries (raspberries, strawberries, blackberries).

All components must be mixed in proportions corresponding to the ratio of protein and carbohydrates in a store gainer. When adding any of the ingredients, you need to take into account its caloric content and BJU.

Delicious and easy recipes

The shakes are made with a wide variety of ingredients and are perfect for those who can't eat after or before a workout, and who can't eat 6 meals a day to maintain or gain weight. If you have enough time, then it is not necessary to use a gainer - you can eat the same foods in a similar ratio.

Some types of gainers use whey protein, but if you don’t have such a product, you can adjust the composition by adding cottage cheese or egg whites to the shake.

All products must be mixed in a blender and poured into a shaker or bottle and taken with you to work or to the gym.

Gainer recipes at home:

1. 1. Dairy

This shake uses ingredients that are very suitable for drinking before bed, so it is best to drink such a gainer at night. This will help you fall asleep safely and saturate the body with protein without gaining excess fat.

• Milk - 300 ml;
• Cottage cheese - 100 g;
• Honey - 1.5 tbsp. l.

1. 2. "Male"

Such a gainer is suitable for men, lovers of sweets are unlikely to like it. This drink is best consumed after a workout.

• Quail egg proteins - 200 g;
• Juice - 300 ml;
• Jam - 1 tsp

1. 3. Expensive

Only those who have whey protein can prepare this drink. Such a cocktail is perfect for losing weight, you can drink it both before and after training.

• Whey protein - 30 g;
• Yogurt - 200 ml;
• Sweetener - 2 tbsp. l.

1. 4. Slow

This type of gainer is suitable for use only before a workout, as it contains slow carbohydrates, the energy of which will be consumed within an hour or two. That is why you need to drink this drink 50-60 minutes before training.

• Oatmeal - 50 g (oatmeal, sold in supermarkets);
• Wheat bran - 10 g;
• Fructose or dextrose - 5-10 g (about a teaspoon);
• Non-fat milk (not skimmed, 1.5%) - 250 ml;
• Sweet berries (raspberries, blackberries, strawberries) - one handful;
• Whey protein - 1 scoop.

1. 5. Post workout

The name speaks for itself - this gainer is ideal for use after a workout. Such a drink is recommended for those who want to gain weight through training, and not lose fat.

• Fat-free or low-fat (up to 2%) cottage cheese - 200 g;
• Peanuts or any other nuts except walnuts - 50 g;
• Honey or jam on fructose - 2-3 tbsp. l.;
• Banana - two medium;
• Milk / orange juice - 1 cup (200 ml).

1. 6. Sweet

An ideal set of products for preparing a drink for a sweet tooth. You can use it half an hour or 20 minutes before training, as well as after it.

• Oatmeal - 60 g;
• Raspberry jam - 2 tbsp. l.;
• Egg whites - 4 pcs. medium;
• Grapes - 150 g;
• Milk - 250 ml.

1. 7. Summer

Such a gainer will remarkably refresh you in a hot and sultry summer, when you want sweets, not heavy food.

• Orange juice - 150 ml;
• Low-fat cottage cheese - 100 g;
• Half a banana;
• Jam on fructose or sugar -1 tbsp. l.

1. 8. Bold

Such a set of products ultimately gives a very high-calorie and nutritious drink that is suitable for those who want to gain weight. Also, this gainer will help to warm up on winter days after a hard workout.

• 1 cup sour cream 10%;
• Milk - 200 ml;
• Banana - 2 pcs.;
• Quail eggs - 6 pcs.;
• Rosehip syrup - 2 tbsp. l.

1. 9. Female

This gainer is likely to appeal to women and girls as it contains sweet and flavorful ingredients. Perfect for summer use.

• Yogurt - 150 g;
• Cocoa powder to taste, about 2 tbsp. l.;
• Vanilla is also to taste, about 2 tbsp. l.;
• Berries - 1 handful;
• Walnuts - 1 handful.

1. 10. High in fiber

If you have been eating high-protein foods all day and at the same time few vegetables and fruits, then your stomach needs a gainer that will ensure the normal functioning of the digestive system.

• Raisins - 1 handful;
• Dried apricots - 1 handful;
• Peanut butter - 2 tbsp. l.;
• Skimmed milk - 200 ml;
• Egg whites - 2 pcs.

All recipes are just approximate calculations of what a gainer should be. If necessary, protein or carbohydrate components can be swapped.

So, to prepare a gainer at home, you need to have high-protein and high-carb healthy foods in the refrigerator, as well as a blender or mixer. You will be sure of the composition and naturalness of such a drink, which means that its use will only benefit you.

A gainer is a protein-carbohydrate mixture with a predominance of complex or simple carbohydrates. They serve as fuel for increased physical activity in the gym. Those people who seek to increase weight cannot do without a gainer. Is it possible to independently make a gainer at home to gain muscle mass?

A gainer is a protein-carbohydrate mixture with a predominance of complex or simple carbohydrates.

What problems does a gainer solve?

If the main task of an athlete is to achieve the effect of losing weight, then a gainer is not the best option for sports nutrition. Better for weight loss.

Gainer is used mainly for gaining muscle mass. In addition, when preparing it, special attention should be paid to the proportions of proteins and carbohydrates. A high-protein gainer designed for both gaining muscle mass and getting rid of excess fat.

In order to lose weight, it can be included in cocktails. It will contribute to the normalization of metabolic processes in the body. But you should not add too much of it to a cocktail, as this can lead to an excess of carbohydrates and, accordingly, to weight gain.

This high-carb slimming drink is made with milk, banana, low-fat cottage cheese, and honey.

How to prepare a gainer so that it becomes an effective means for losing weight? It must contain polysaccharides. Such cocktails are saturated with fast and slow carbohydrates. This will allow you to feel full for as long as possible, and, therefore, reduce the number of calories consumed.

This high-carb slimming drink is made with milk, banana, low-fat cottage cheese, and honey.

In addition, using a high-carb drink correctly, you can increase endurance and, accordingly, the effectiveness of training, which will allow you to achieve weight loss.

Gainers are of two types:

• With fast carbohydrates, that is, with the addition of starch or maltodextrin. Their glycemic index is close to that of sugar.
• With slow carbohydrates and a low glycemic index.

Compounds with slow carbohydrates do not cause a jump in blood glucose, therefore they are more beneficial for the body. But supplements with fast carbohydrates are faster and easier to digest. Cocktails with slow carbohydrates are digested for a long time, but thanks to this, you can reduce the daily portion.

Compounds with slow carbohydrates do not cause a jump in blood glucose, therefore they are more beneficial for the body

Products for cooking

Products that are commonly used to make a weight gainer at home are:

• Carbohydrate component - fruits, jam or honey, berries
• The basis is juice from sour fruits or milk.

Important conditions for preparing the mixture:

• Products should be easy to digest
• The protein part in the composition should be about 10 - 20 gr.
• Simple sugars.

Protein component - eggs, milk powder, cottage cheese

In order to make a gainer with your own hands, you will need protein, which can be used as low-fat cottage cheese, milk, nuts, yogurt, as well as casein or whey protein.

The carbohydrate component for the mixture is oatmeal, bran, honey, fiber, fruits and berries, jam or sugar.

If weight gain is not included in the athlete's plans, then instead of sugar and jam, it is better to use sweeteners. Instead of sweet fruits and berries, sour ones should be preferred.

Fiber and bran are essential for a high-carbohydrate formula to have a high nutritional value. At the same time, the ratio of proteins to carbohydrates should be at the same level - 1: 1. Those who find it very difficult to gain muscle mass should prefer oatmeal.

How to make a gainer at home? The fruits are crushed, oatmeal, sugar or its substitute, cottage cheese or yogurt, milk or water are added, and all this is thoroughly mixed in a blender.

The composition of the mixture should include protein, instead of which milk powder will do at home. Although you need to be careful with it, as it is a heavy product for the body.

Many formulations are prepared using the complex carbohydrate maltodextrin, which is a breakdown product of starch.

Recipes

In order to make a gainer at home, you can use the following ingredients:

• Milk - 150 gr.
• Fat-free cottage cheese - 100 gr.
• Banana - half
• Juice from half a lemon

A high-carb drink is prepared like this:

• Milk - 200 ml
• Cottage cheese - 50 gr.
• Boiled egg protein - 1 pc.
• Berries - 40 gr.
• Honey or sugar - 1 tablespoon.

Honey or sugar - 1 tablespoon

All components are mixed in a blender and a high-carb drink is ready. These recipes are great for gaining muscle mass.

The amount of liquid and sugar can be varied at your discretion. In recipes that use a banana, the amount of sugar can be minimal. At the same time, you need to monitor the number of calories that a home gainer adds to the daily diet.

The following recipe is also suitable for gaining muscle mass:

• Peanuts or other nuts - 50 gr.
• Honey - 2-3 tablespoons
• Banana - 2-3 pieces
• Milk or sour juice - 600 ml.

Curd for protein shake

The composition of the mixture with complex carbohydrates includes the following components:

• Fat-free cottage cheese - 100 gr.
• Buckwheat - 100 gr.
• Milk - 1 glass
• Fruit or honey

A high-carb drink with slow carbs will contain up to 30 grams. protein and about 80 gr. beneficial carbohydrates.

Any recipe can be adjusted to your liking.

Reading the composition on the packaging of a gainer from sports nutrition manufacturers, you can see 3 main components - proteins, fats, carbohydrates. These are the most important nutrients for building muscle mass, and the higher the calorie content of the mixture, the better for the athlete. Luckily, there are recipes for homemade mass gainers to fill the need for nutrients, as long as you choose the right ingredients.

Below are recipes for homemade mass gainers, follow the recommendations for intake, taking into account the nutritional value and total daily calorie intake. The largest share of the daily diet should be foods containing complex carbohydrates and proteins.

Variant of protein-carbohydrate cocktail №1

This homemade weight gainer contains a predominant amount of carbohydrates, thanks to the nutritional value of oatmeal, banana and the glycemic index of peanut butter. The cocktail also contains fats necessary to add energy value to the gainer. Such a cocktail is great for taking before training, consumed an hour before.

Ingredients:

• 1 glass of milk (300 ml);
• 100 g of oatmeal;
• 1 banana;
• 1 tsp peanut butter.

Cooking method:

1. Pour oatmeal with a glass of milk, add banana and butter.
2. Mix all ingredients thoroughly in a blender and consume before or after training.
3. Do not store a milkshake for more than two hours in finished form.

Variant of protein-carbohydrate cocktail №2

This homemade gainer also has a high nutritional and energy value, a high content of carbohydrates and fats will give strength in training and prevent muscle breakdown. Its also can be consumed on an empty stomach on rest days.

Ingredients:

• 1 glass of orange juice;
• 100 g of oatmeal;
• 1 st. l. walnuts or peanuts.

Cooking:

1. Mix freshly squeezed orange juice with oatmeal.
2. Grind the nuts in advance - beat all the ingredients with a blender until smooth.
3. You can add a teaspoon of honey to enhance the sweetness and calorie content.

Variant of protein-carbohydrate cocktail №3

This fermented milk homemade weight gainer recipe is suitable for both pre and post workout. To increase the sweetness, you can add 2 tsp. honey or replace with any natural sweetener.

Ingredients:

• 1 glass of kefir;
• 1 st. l. almonds;
• 1/2 cup oatmeal;
• 1 tsp honey.

Cooking:

1. Grind the almonds first.
2. Add nuts, oatmeal and honey to a glass of kefir.
3. Beat with a blender for 30-60 seconds.

Variant of protein-carbohydrate cocktail №4

This recipe for a protein gainer at home is suitable for consumption after a workout or at night. The shake is rich in protein - about 30 g per serving, low in sugar, the main source of which is lactose and fructose. A recipe with cottage cheese is a great option for closing.

Ingredients:

• 1 glass of milk;
• 100 g of cottage cheese;
• 50 g oatmeal;
• 1 cup blueberries or raspberries.

Cooking:

1. Wash the berries.
2. Add low-fat cottage cheese to milk.
3. Mix all the ingredients and beat thoroughly to break the curd into small particles.
4. You can add honey to taste or stevia powder.

Variant of protein-carbohydrate cocktail №5

And this handmade gainer has a great strawberry-banana taste. Thanks to eggs, the smoothie contains healthy fats and proteins. Chicken eggs can be easily replaced with quail eggs (about 100 g). It is great for post-workout use or on an empty stomach in the morning.

Ingredients:

• 1 glass of milk;
• 1 banana;
• 100 g strawberries;
• 2 eggs.

Cooking:

1. Rinse the strawberries.
2. Mix all the ingredients by adding 2 whole raw eggs to the mixture.
3. Optionally, add any natural sweeteners.
4. Whisk the cocktail in a blender.

Variant of protein-carbohydrate cocktail №6

The recipe is especially for coffee lovers, as the cocktail has a mild coffee taste. The tonic effect of coffee makes the cocktail unique. Also his can be taken in the morning on rest days.

Ingredients:

• 300 ml of milk;
• 2 tsp instant coffee;
• 5 g vanilla sugar;
• 100 g of oatmeal;
• 1 banana.

Cooking:

1. Dissolve coffee in warm, but not boiled milk, cool.
2. Add cereal, banana, vanilla sugar and beat all ingredients thoroughly with a blender.

Conclusion

Each recipe for a gainer has a certain value for an athlete, like sports nutrition products, some have more carbohydrates and fats, others have a high amount of protein. The main thing is to use the right cocktail at the right time. To enhance the effectiveness of the gainer can be added to such cocktails, these components cannot be fully replenished in homemade drinks. It is creatine that gives a rapid increase in volume and strength. Here fantasy can be connected, add your favorite products to the gainer, taking into account their nutritional value.

For those who are unfamiliar with the topic of the article, a gainer is a dietary supplement in the form of a protein-carbohydrate mixture with a high calorie content. Carbohydrates are used by the body to provide energy to the body, and proteins are used to build muscle tissue.

In addition, minerals and vitamins are added to the gainers. The name of these mixtures is associated with the English word gain, which means "growth, build up."

Sports nutrition stores are filled with various gainers, but now we will discuss with you how you can make such a dietary supplement at home. For this you will need a little time.

It is difficult to say whether there will be fewer chemicals in your diet, whether health and digestive problems will decrease if you start actively using a home gainer. At the very least, it is no less useful than regular food, but its value is that it consists of the correct proportion of proteins and carbohydrates, and also contains a minimum of fat.

To turn ordinary food into a gainer at home, you will have to try a little, highlighting the nutritional value of each product and calculating the overall results.

The right choice of products

The first step is to decide which foods are best for you as a source of protein, and which ones for carbohydrate feeding. Carbohydrates in our shake should be about three times more than proteins, as they are burned much faster than proteins are absorbed and used. Thanks to the energy value table, it is easy to find out how many proteins and carbohydrates per hundred grams a particular product contains.

Protein is very rich in cottage cheese (which is actively used in the preparation of protein shakes), but it contains a lot of fat, so when adding it to a gainer as a base, you need to subtract excess fat from other ingredients. In the end, take the fat-free and dry version.

Carbohydrates are best obtained from fruits. Any sweet fruit is great for this role: apples, peaches, pears, persimmons, oranges. After all, simple carbohydrates in their pure form are various sugars. It is worth remembering that their excessive abundance is not always useful.

In addition to fresh fruits, especially in winter and spring, you can use honey, jams and dried fruits.

Usually, manufacturers of sports nutrition add various additives to the gainer, for example, creatine and glutamine. If you don’t like or are tired of cottage cheese, replace the protein component with a teaspoon of creatine and two of glutamine.

Cooking rules

• To get a fast-digesting gainer, all its components must be ground and mixed, as is customary in factory production.
• Before use, the finished mixture must be poured with milk and beat in a blender or mixer until a homogeneous thick mass is obtained.
• The composition should contain 3 times more carbohydrates than proteins. Try to keep the amount of fat to a minimum. If the weight gain goes too fast, bring the ratio of carbohydrates to proteins to 2 to 1.
• The larger the portion, the more difficult and longer the body will absorb it. It is better to break the prepared volume of the mixture into several servings than to drink everything at once.

Gainer will come in handy both before and after training. Although it will take some time to prepare, and the price of the ingredients may be higher than the cost of the finished product from the sports nutrition store, a significant advantage of homemade recipes is the absence of chemical additives.

However, about 99% of all bodybuilders and most athletes prefer commercial formulas, as they do not want to take the time to cook and adjust the diet themselves.

When is the best time to use the mixture?

Cooking a gainer at home

It tastes very similar to a protein shake. But the main difference is that in the gainer most of the carbohydrates are, not proteins.

To prepare a gainer, you need to take:

• Protein-containing products: cottage cheese, milk powder, egg white.
• Foods high in carbohydrates: in summer and autumn - fruits and berries, in winter and spring - honey and jam.
• Mix diluent: skimmed milk or natural juice.

Recipe #1

Required Ingredients:

• 180 grams of cottage cheese.
• 50 grams of peanuts (or other nut to taste).
• 2-3 tbsp. l. honey.
• 300 grams of bananas (about 2-3 pieces).
• 600 grams of milk or sour juice (for example, orange).

It is easy to prepare with a blender - just throw in all the ingredients and beat until smooth. Such a gainer is great for drinking twice a day between main meals (breakfast, lunch and dinner).

A homemade carb-protein mixture is healthy, has no side effects and is very tasty.

Thanks to this cocktail, we replenish the body with 65 g of protein and 144 g of carbohydrates, which in total is 1230 kcal with all the necessary vitamins and minerals.