The question of which gainer is better plagues every athlete: from beginner to professional. In fact, making a choice is very simple if you know a number of nuances related to the composition and several other characteristics of the additive. Although it is not only the type of gainer that matters. When choosing, you need to take into account the athlete’s physique and a couple of other important points. We advise you to study: “How to take a gainer correctly.”
What is a gainer
The word gainer comes from the English Gain - gain, increase. Gainer is a nutritional option in the form of a powder mixture of proteins, carbohydrates and microelements. It has a pleasant mild taste. Vitamins, creatine, and nutritional supplements are also added to sports cocktails to help better absorb nutrition in the body. The composition of the mixture and its proportions often determine how it should be taken.
A gainer is needed not only for gaining weight, it significantly increases muscle strength and helps you recover faster after physical activity. Regardless of your intake goals, the main factor will be to consume a significant amount of calories so that you receive more calories than you expend.
Gainers are indicated when playing football, athletics, and basketball. Serious aerobic exercise is much easier if the athlete takes the right supplements. Taking a gainer before training saturates the body with additional energy.
Drinking a gainer cocktail immediately before training is not recommended - it can increase your blood sugar. A release of insulin into the blood will follow, and the content of growth hormone and testosterone will decrease, which is undesirable when gaining muscle. Therefore, it is best to take the mixture half an hour or an hour before the start of classes.
Composition of gainers
Since a gainer is a carbohydrate-protein mixture , these are the main nutrients, which, in turn, can consist of one component or be complex.
This means that the protein matrix can be represented only by whey protein concentrate, or it can be complex and include, in addition to whey, casein, egg albumin and other protein sources.
In turn, the carbohydrate component can be represented only by maltodextrin, or it can be complex and also include cereals (oats, barley, corn), as well as amylopectin, various starches, and fiber.
Complex gainers are interesting because of their variety of nutrient sources, but monosyllabic gainers based on simple sugars are absorbed as quickly as possible, which is their main advantage.
In addition to the main ingredients, the gainer may include creatine, amino acid and vitamin-mineral complexes, and digestive enzymes.
An important characteristic is the ratio of carbohydrates and proteins . There are high-protein, high-carbohydrate and mass gainers with an optimal ratio of essential nutrients.
Substances that help you gain weight
Foods that are high in calories and nutrients will help you gain weight, and together with a gainer and proper training, they will greatly increase muscle volume.
- Protein
The use of foods with high levels of protein promotes active muscle growth and maintenance of volume. During the digestion of food, amino acids are formed, which are building materials for tissue growth.
There are essential amino acids that the body produces itself, and some can only be obtained through diet. A person seeking to gain weight needs them to enter the body. Therefore, it is necessary to ensure that there are enough of them in the gainers.
- Carbohydrates
They are the main fuel material and are indispensable for increasing the caloric content of the diet. Helps you gain weight quickly. Sugar and fast carbohydrates, which contain it in large quantities (sweets, alcohol, baked goods), should enter the body in small quantities, as they contribute to the growth of adipose tissue.
It is better to eat foods with complex carbohydrates (porridge, vegetables, fruits). They contain a lot of fiber, supply the body with energy for a long time and contribute to the set of high-quality muscles without excess fat.
- Fat
Eating the right foods with a certain amount of fat helps you gain weight, since the calorie content is almost twice as high as proteins and carbohydrates. They are found in red meat, lard, eggs, and butter. Unsaturated fats prolong the health of blood vessels and tissues, normalize the production of hormones, and restore muscles. They help prolong the youth and beauty of skin tissue, hair, strengthen bones and nails. There are many of them in fish oil, nuts, vegetable oils, and seafood.
Sports cocktails contain all these substances in the correct volume and proportions. They create the very excess calories that are required to increase strength and muscle size. High-quality gainers with fast and slow (complex) carbohydrates, carefully selected components will allow you to gain the right amount of weight.
Gainer Mass
When cutting and losing excess weight, you should not use a gainer. This sports nutrition can only be used when the athlete is gaining weight!
MASS gainer has an excellent chocolate taste and dissolves very easily in a shaker.
The most favorable period for using gainer is immediately after training. This makes it possible to quickly restore strength, regenerate muscles, slow down catabolic processes, and also replenish depleted energy reserves. In addition, the enhanced gainer is allowed to be consumed before the training process. In this case, the body receives fast carbohydrates, and they, in turn, make it possible to engage in strength sports longer and better. A large accumulation of amino acids will affect catabolism at the very beginning of the training.
Composition of MASS Gainer per 100 g of product:
- Proteins – 20g;
- Fats – 2g;
- Carbohydrates – 75g;
- Creatine – 2g;
- BCAA – 8 mg;
- Amino acid and mineral complex.
Energy value – 405 kcal.
It is better to take the gainer in the morning and immediately after training in dissolved form. A serving consists of 4 heaped tablespoons (75-85 g), which must be mixed in a shaker, dissolving them in water. In addition to water, you can use natural juices or milk. The latter can be taken in low-fat form, which will give the finished mixture the most pleasant taste.
What is a gainer for?
Substances obtained from nutritional cocktails function in the body within several hours. They quickly replenish lost energy with muscle cells. A properly formulated diet helps create well-defined and elastic muscles and build a beautiful body.
It is recommended to eat 4-6 times a day only healthy foods rich in vitamins and minerals. In cases where it is not possible to plan a nutritional schedule, or you happen to miss a home-cooked meal, a sports gainer comes to the rescue. When taking it, it is necessary to take into account the bodybuilder's body type.
Admission rules
Taking weight gainer for lean weight is very simple. Just mix a portion of the powder with water, juice or milk. But it should be taken into account that milk and juice increase the calorie content of the supplement.
The time of use of the gainer is also important. There may be several options here:
- before training - to provide the body with energy and increase the effectiveness of the exercise;
- after training - to restore carbohydrate balance and saturate damaged muscle fibers with protein;
- between meals - in the case when it is not possible to eat fully during the day;
- before going to bed - only those who are absolutely not afraid of gaining excess fat should use a gainer at night.
Women need to take gainer with special caution. After all, girls are more prone to the formation of fat deposits than men. Representatives of the fairer sex are recommended to drink protein.
Beginners in sports should also stop using gainers. In the first months of training, the body does not need sports nutrition, since progress for beginners and without supplements is very fast.
Another important rule: it will not be possible to replace several meals in a row with the supplement. After all, you can get the full range of substances the body needs only with a variety of foods.
It is useless to drink gainer without strength training. In this case, muscle building is impossible, because the protein-carbohydrate mixture does not contain anabolic steroids, but only helps to compensate for the deficiency of macronutrients, which accelerates the gain of muscle mass.
Admission by body type
Athletes with an endomorphic body type - with a tendency to store excess fat accumulation - should take the gainer carefully. Endomorphs recover quickly in any conditions. If you have a genetic tendency to be overweight, if you use gainer uncontrollably, both muscle mass and fat deposits may appear.
Therefore, some experts recommend switching from gainers to pure protein, and consuming only complex types of carbohydrates. But a reasonable amount of sports nutrition can only improve the figure of endomorphs if combined with the right loads.
Taking a gainer without a proper diet and constant training can only lead to the formation of a lush layer of fat on the body.
Bodybuilders are ectomorphs - a thin type of build. They can spend less time planning a proper diet. The food of an ectomorph is practically not stored in fat. For a thin person, using gainers will be the optimal solution. With the help of cocktails, they can very quickly gain dense and tough muscles, as seen in the photo. Modern gainers will not only help you gain weight, but will also give you strength for new loads.
How to choose the right gainer
When choosing a gainer, you should consider your body weight and how much muscle mass you want to gain . Gainers are best taken after workouts or as a possible snack, but it is strictly not recommended to take them in the evenings or before bed. The advantage of gainers is that you can combine them with creatine, protein, anabolic steroids, amino acids and a joint regeneration complex. However, do not combine it with fat burning medications . Gainer, as we have already mentioned, is a nutritional supplement that helps increase muscle mass and overall body weight.
When choosing a mass gainer, it is important to consider what your total daily calorie intake is you want to achieve. If you need to take in more protein , choose a mass gainer that contains fewer carbohydrates . Conversely, if you have trouble gaining weight , choose a gainer with a lower protein content .
Advantages and disadvantages
As a result of taking additional sports nutrition, you can move faster and more efficiently, and show better results than usual. There is a desire to train even more. After exhausting loads, the body recovers faster, the athlete feels less tired. Sports supplements are completely natural and provide lasting results.
Gainer benefits:
- has a high content of protein and carbohydrates, necessary for the construction of new cells throughout the day and after training;
- contains amino acids – BCAA;
- provides endurance of the body;
- quickly restores muscles after injury;
- prevents the destruction of muscle tissue during and after heavy loads;
- Provides energy for long workouts.
The disadvantages include:
- can provoke intestinal disorders - flatulence, diarrhea;
- Without training, it contributes to the appearance of excess fat;
- cannot fully replace all food products;
- may contain impurities of soy, gluten, and other components;
- There are contraindications - diabetes, lactose intolerance, digestive tract dysfunction.
What kind of “dish” is this?
Gainer is an absolutely safe and 100% effective food supplement. Do not believe any speculation, rumors or other unfounded information. The main thing is the practice of application and the experience of millions of athletes, and from this side there are no doubts about the quality and results.
This well-known supplement is a source of high-quality protein (amino acids) and energy for muscle fibers. The presence of complex carbohydrates in the composition ensures faster absorption of glycogen reserves in the body and maximum effect from amino acids. In the absence or lack of fuel, protein is often not absorbed and ends up “overboard” in the athlete’s body.
If you believe the results of a number of studies, the gainer is a unique product. Thanks to the combination of complex carbohydrates and pure protein, protein synthesis in the athlete’s body is accelerated almost three times. Taking these elements separately, it is impossible to achieve a similar result (the effect is much worse).
How to take it correctly
The additive is consumed in the form of a cocktail, dissolved in water, milk, juice. Use the liquid cold or warm. It is strictly forbidden to dilute the supplement with boiling water - this will cause the protein to coagulate and reduce the nutritional value. You can use the supplement along with other products - porridge, broth, and so on.
The size of the food portion depends on the daily dose. To gain weight, it is better to divide the daily dose into several doses and consume several times a day.
Which company is better
To make sure you don’t buy a product of poor quality, you should refer to the list of the best manufacturers. There is no doubt about the products from these brands, because they have long taken leading positions in the market.
- Universal Nutrition. It is one of the very first sports nutrition companies, constantly expanding its range and developing its own unique products. And most importantly, excellent quality control has been established, all products have passed certain examinations.
- Ultimate Nutrition. An excellent brand that continues to improve to this day. Everything is made from quality materials. However, some products can be addictive.
- Optimum Nutrition. A world-famous company that produces products for both professionals and ordinary sports fans. Recognized as the best manufacturer of sports nutrition. The only drawback is the price. It has grown a lot recently, although the quality of the products has not changed.
- MuscleTech. Many world-famous athletes recommend nutritional supplements from this manufacturer. We have our own pharmacological laboratory and medical partners. All this helps to produce safe and effective products for fitness and bodybuilding. They are aimed at producing high-quality drugs for athletes and bodybuilders.
- B.S.N. The company is quite young, but has already managed to win the love of consumers. They are constantly working to release new innovative products. All declared functionality and characteristics are clearly demonstrated in all products. It is for its fresh look at the world of sports nutrition and honesty with customers that the brand has become so popular. The only thing is that prices in retail stores are often inflated.
Thus, several leading positions can be identified:
- The cheapest and at the same time good gainer is R-Line Light Mass;
- The best composition of a premium product is Up Your Mass (MHP);
- The most popular all over the world is Serious Mass (Optimum Nutrition).
Serious Mass (Optimum Nutrition)
This article reviewed the most popular gainers, based on composition, price and quality, and nature of action. The presented positions are time-tested and have earned the trust of customers. It is worth noting that there are contraindications for this type of product and it is advisable to consult a doctor before use.
Scheme of use
| Diet Body weight | 4 times a day | 3 times a day | 2 times a day |
| 50 kg | 80 | 90 | 100 |
| 60 kg | 92 | 106 | 120 |
| 70 kg | 104 | 122 | 140 |
| 80 kg | 116 | 138 | 160 |
| 90 kg | 128 | 154 | 180 |
| 100 kg | 140 | 170 | 200 |
Regardless of the type of gainer, manufacturers suggest taking 2 servings per day. 1 serving or 1 measuring cup contains 100-130 g of mixture.
One serving can be taken an hour before the start of your workout. During the load, the calories received will provide the body with energy and strength. The second portion can be taken after training, within 35-40 minutes. The cocktail will quickly restore lost calories and replenish the body with useful substances.
Just two servings of a sports cocktail will provide the athlete with an additional 2000 - 2600 kcal per day. Professional bodybuilders increase the daily portion to four per day. But drinkers shouldn't get their calories from shakes alone. Too much carbohydrate content can promote the rapid accumulation of fat cells.
Best Slow High Protein Gainers
Unlike carbohydrate, “fast” gainers, high-protein ones are more intended to affect muscle growth. That is, they are needed by those who want to seriously engage in bodybuilding, or even participate in competitions.
Gainer of your dreams
This is a product of a Russian manufacturer weighing 1.5 kg. The powder is poured into plastic jars and is available in banana, raspberry, chocolate, vanilla, yogurt and caramel flavors. The main ingredients are animal casein, whey protein, maltodextrin and creatine monohydrate.
Additional components of the muscle mass gainer are artificial coloring, plant extracts, sugar substitute, salt and xanthan gum. The package contains a 50 ml measuring spoon. Per 100 g of product there are 0.5 fats, 5 g of proteins and 55 g of carbohydrates. Take 50-80 g on an empty stomach and after training twice a day.
Advantages:
- Affordable price;
- Optimal percentage of protein;
- Tangible effect;
- Availability of creatine;
- Does not contain sugar.
Flaws:
- Does not completely dissolve in liquid;
- Questionable quality of raw materials;
- Inconvenient packaging;
- Sugary;
- Poorly digestible.
Average cost: 1500 rub.
BSN True Mass
This American-made muscle gainer looks no different from other products; it is also released in powder form. But its benefit is that it is simultaneously effectively used both for building mass and for muscle recovery after training, to combat lack of energy. Its formula is so strong that the dietary supplement works for 10 hours. The nutritional value per 100 g is slightly below average – 424 kcal. The composition here is optimally balanced - for 48 g of protein there are 90 g of carbohydrates and 17 g of fat.
BSN True Mass is healthy because it contains many vitamins, from folic acid to niacin, and also contains minerals - magnesium, phosphorus, iron, iodine and calcium. But the main component is whey protein, which is suitable for vegetarians. The product is ideally combined with low-fat milk and water in a ratio of 3 spoons per 400 ml. It should be taken quite often, with meals, 2-4 times a day.
Advantages:
- Quick results (at the end of the first week, 2-3 kg of weight is added);
- High calorie content;
- Availability of amino acids;
- Pleasant taste;
- Made from reliable raw materials;
- Optimal amount of protein.
Flaws:
- Sugar is present;
- Does not mix completely in liquid;
- Overcharge;
- A bit heavy on the stomach;
- Takes longer to digest than usual.
Average cost: 3800 rub.
Criterias of choice
The best gainer is one that contains a lot of protein and moderate amounts of sugar. The price of quality food will depend on:
- from the components contained;
- number of servings per package;
- their size and calorie content;
- weight and manufacturer.
The vast majority of gainers contain a multicomponent protein - casein with egg and whey protein, which can be replaced with soy protein. When choosing, you need to check the list to see if there is sugar. But it often happens that sugar is not listed on the packaging, but in fact it is present. Too much sugar will cause increased gas formation. It is necessary to pay attention to the amount of protein - it should be at least 20%, and in a good product it should be 30-35%.
Comparison of composition and action
Before making your final choice, you should carefully study the distinctive features of the gainer and protein.
Protein is protein. There are 7 types in total. It is worth considering in more detail which protein to choose for gaining muscle mass:
- Whey is the most popular type. It is included in many protein mixtures and even gainers. Whey protein is ideal for beginners. It should be consumed before and after training, between meals.
- Casein is different in that it is absorbed within 5-7 hours. Therefore, many athletes use it at night or instead of the main dish. During sleep, casein will provide nutrition to the body, but will not allow catabolism to develop. During the day, this protein gives a feeling of fullness and saturates muscle tissue with amino acids. Casein contains glutamine, which is necessary for immunity and acceleration of recovery processes.
- Hydrolysates are the richest and highest quality source of protein. The composition contains peptides that are well absorbed and have an anabolic effect. What does this protein provide? It cleanses the body and has a positive effect on the digestive system. Consuming hydrolyzate after training restores glycogen reserves and accelerates the growth of muscle tissue.
- Protein isolates are fast-digesting proteins. This supplement is recommended for use after training and during a low-carb diet. The isolate will saturate the muscles with nutrients that are necessary for tissue repair and growth. How much does this protein cost for muscle growth? It’s not cheap – that’s a fact, but its effectiveness has been proven.
- Soy protein is ideal for vegetarians. It contains glutamine, arginine and BCAAs. Soy also contains isoflavones, which normalize cholesterol levels. Soy also improves the production of thyroid hormones, accelerates metabolism and the process of lipolysis. Soy contains many vitamins and minerals. You can take soy protein at any time, but not at night.
- Egg white contains many amino acids. However, it is very low in carbohydrates. It is best to take this supplement during the day. It is better not to drink it before bed.
- Milk protein isolate is a mixture of casein and whey protein. In terms of the number of amino acids, it is similar to soy protein. How to use such proteins for muscle growth? It is better to drink isolates together with other proteins. By themselves they are practically useless.
The main function of a gainer is to build muscle mass. It is a complex of substances that recharge the body and restore energy lost during training. Growing muscle mass involves eating a high-calorie diet. A gainer is exactly that product that contains a lot of calories and building materials for muscle tissue.
Gainers from different manufacturers differ in composition. Before you start drinking a gainer to gain muscle mass, you need to learn how to choose it.
You need to choose this nutritional supplement according to two main criteria:
- Calorie content. Different gainers are designed for different needs. Therefore, you need to choose a supplement taking into account BJU standards and daily calories. Low-calorie supplements are suitable for beginner athletes. Then, over time, it will be possible to increase the calorie content taking into account individual data and training programs. High-calorie supplements are used very rarely - only during significant physical activity, low body weight, and increased metabolism.
- Type of squirrel. The protein in the gainer can be whey. Sometimes it is replaced with a protein complex. The difference is that different proteins are absorbed at different times. Beginning athletes should choose gainers with whey protein. This will make it easier to calculate the daily dose and time of administration.
It is worth adding that vitamins and minerals are often included in mass gainers. Of course, this greatly affects the cost of the nutritional supplement, but it brings great benefits to the body.
The best mass gainer
Olimp MAX Mass 3XL
The protein-carbohydrate high-calorie complex MAX Mass 3XL is the first in the rating, designed primarily for athletes with an ectomorphic build who find it difficult to gain large mass. The optimal composition contains: 12 g of protein, 85 g of carbohydrates, 2500 mg of taurine, and 2270 mg of creatine. It creates ideal conditions so that the muscle structure does not need additional nutrition. Serves to increase and effectively restore tissue cells.
Olimp MAX is an excellent solution for choosing nutrition for thin guys and girls. It can be taken both before and after intense exercise, as well as between main meals.
Pros of use:
- It helps to gain weight even for those who find it difficult to do so;
- Optimal for athletes with an intensive training program;
- The composition includes both simple and complex carbohydrates;
- Has a significant amino acid content;
- Calories – 397 Kcal per serving.
Disadvantages of use:
According to reviews from athletes, no harmful qualities were found.
VPLab Mass Builder
Sports nutrition made in the UK at an affordable price. The list of components includes: carbohydrates, dietary fiber and prebiotics for better absorption by the body. Carbohydrates – 71 g per 1 serving, ideal for taking immediately after training. Well suited for both beginners in the sport and professional bodybuilders.
The disadvantages include soy components: whey concentrate and soy isolate. Protein obtained from soy is considered not very effective, and is not absorbed by every body. In addition, protein per serving is only 20 g, which is slightly lower than that of sports analogues.
Geneticlab Nutrition Mass Gainer
Each serving contains a good ratio of beneficial vitamins and elements. Carbohydrates will provide you with energy, which will be enough for strength training. Gainer promotes muscle gain, stops the destruction of muscle fibers, and increases strength and endurance.
Disadvantages include a not very pleasant taste and strong foaming during cooking. Not suitable for constant use by everyone, as it can cause flatulence and digestive discomfort.
R-Line Light Mass
High-carbohydrate sports nutrition was developed by a Russian company to quickly gain muscle for athletes who find it difficult to gain additional weight. Allows you to significantly increase your caloric intake without serious stress on the digestive system. Its components regulate the body’s vital functions and optimize all the athlete’s needs for vitamins and substances. Increases immunity and adaptation capabilities of the body to serious stress.
Disadvantages include the use of soy protein and protein, which contributes to the tendency to flatulence. There are contraindications for use, so consult a doctor before use.
IRONMAN Turbo Mass Gainer
The main protein shake of the Russian brand is among the top best gainers for building strong muscles. Available in both soft packaging and cans. It is recommended to take before training and after exercise. Contains a lot of glycogen, allowing for strength and aerobic training. The milk protein included in the diet allows you to take it throughout the day and replace a meal with a cocktail.
Harmful properties include the presence of soy protein and maltodextrin, which significantly increases the sugar level. Also, according to user reviews, the cocktail tastes too sweet.
Mutant Mass
High-calorie carbohydrate-protein shake. This nutrition performs well among analogues. It is widely known, tested by many athletes and popular among those who want to gain significant weight. It contains colostrum, which has a positive effect on the body's defenses and protects against the effects of viruses and bacteria. This biological substance promotes tissue regeneration, promotes rapid recovery after strenuous training, and normalizes fat metabolism.
The disadvantages include the too high number of calories - over 1000 Kcal per 1 serving, which is recommended more for male athletes in preparation for competitions or strength training.
Maxler Special Mass Gainer
High-carbohydrate dry food consists of milk and egg whites, whey protein and other substances that are optimal for weight gain in a short time. In addition, it contains flaxseed and coconut oil, artificial sweeteners and flavors. Can be used either alone or in combination with other products. The gainer contains the right amount of the right carbohydrates, which are necessary for the growth of hard and elastic muscles without unnecessary layers.
Disadvantages of use - may cause digestive problems. Some athletes criticize the product for having an overly sweet taste, so it must be diluted with plenty of water.
Optimum Nutrition Serious Mass
A highly concentrated high-calorie cocktail that can saturate the body with its daily requirement. Increases muscle endurance, promotes easy and effective mass gain, and increases the intensity of training. Available in a jar or sealed soft packaging.
Disadvantages - it contains maltodextrin, which increases blood sugar levels, and has a fairly high price. Athletes note that the taste is too sweet.
BSN True-Mass
The diet contains only complex carbohydrates, which contribute to the growth of lean, high-quality muscles. Each component of the cocktail has a different rate of absorption by the body, which provides it with nutrition for a long time. The components are perfectly absorbed by the body, which helps to avoid tissue breakdown, especially during periods of intense training or in between.
It is recommended to drink a portion after completing a workout, and get additional calories from a nutritious diet.
The disadvantages include the too high purchase price of the gainer. Some athletes experience severe thirst and increased gas formation in the intestines after taking it.
Ultimate Nutrition Muscle Juice Revolution
Available in convenient packaging. You can buy a trial package. The product is of excellent quality and contains virtually no sugar. Promotes rapid gain of lush mass. It has a low price and is positively assessed by most athletes. It is an effective source of energy for people under severe stress. In addition, nutritional components help the body at night. Then energy is spent on the production of hormones, the absorption of vitamins and the construction of cells and tissues of muscles and organs.
The disadvantages include a not very pleasant “chemical” taste. Some athletes, as a result of taking it, feel heaviness in the stomach, digestive problems, and discomfort in the intestines. Recommended for athletes with an ectomorphic body type.
When should you take a gainer?
Since gainers (from the English gain - increase, growth) are carbohydrate-protein mixtures designed to quickly replenish energy reserves and increase body weight, you should drink them before and/or after training , when the body needs nutrients most substances. Therefore, timely replenishment is equal to effective recovery, and therefore mass gain.
Thus, if there is no time (opportunity, desire) to eat a full dinner after an evening workout, then you can drink a portion of a gainer, thereby supplying the body with amino acids and glucose. Or drink such a cocktail before training, if there was no time (opportunity, desire) to eat a full lunch, again giving the body glucose so that it has the strength to work in the gym, and amino acids, which are also used for the synthesis of hormones, enzymes and directly new ones muscle cells. If the body is not “fed”, then it will take resources for training from its reserves: glucose from glycogen, and amino acids from muscles, destroying them, and this is exactly what athletes are trying to avoid.
In any case, it should be remembered that gainers are dietary supplements to the basic diet, and therefore cannot replace a complete and balanced diet .
Natural food is always preferable.
Other recipes for making gainer at home[edit | edit code]
How to make a homemade gainer with complex carbohydrates
1 version of a homemade gainer recipe with complex carbohydrates
Ingredients
:
- 100g low-fat cottage cheese
- 100g buckwheat
- 1 glass of milk
- optional: honey, strawberries or other fruits
Bottom line
The prepared gainer contains approximately 80 g of carbohydrates and 30 g of protein.
How to prepare protein and gainer at home?
Option 2 of the homemade gainer recipe
Ingredients
:
- 2 eggs
- 400 ml milk
- 1 teaspoon honey
- optional 1 tablespoon lecithin
How to make gainer at home
Option 3 of the homemade gainer recipe
Ingredients
:
- 200g low-fat cottage cheese
- 2 bananas
- 50 g nuts
- 2 tablespoons honey
- 600 ml milk
Bottom line
The prepared gainer contains approximately 110 g of carbohydrates, 50 g of protein, 20 g of fat, a total volume of 1 liter.
4th version of the homemade gainer recipe
4th version of the homemade gainer recipe
Ingredients
:
- 120g dry oatmeal
- 2 scoops of chocolate protein (62g) (I use ON Whey - it dissolves best)
- 1 banana (170g)
- spoon of peanut butter (32g)
BJU
:
- 1049 calories
- 26g fat
- 130g carbohydrates
- 73g protein
Fill with a small amount of water and throw into a blender. One 600 ml shaker contains a thousand calories, 1/3 of the calories of an athlete’s daily diet.
