Good gainer - cooked at home

Gaining muscle mass is not easy. Following an increase in physical activity, the caloric intake of the diet also increases during the week. Sooner or later, the athlete will begin to think about acquiring additional sports nutrition: flipping through magazines, asking friends, finding out information. In the conditions of the modern market economy, messages and videos advertising “good” gainers are streaming from all the cracks in the heads of future owners of wide chest and shoulders. In the market of gainers and proteins, the same rules apply as in the markets of other products. For any manufacturer, the main thing is to sell as many products as possible. It is necessary to escape from such advertising propaganda. Not a single weight gainer is even included in the TOP 10 main factors in gaining muscle mass. So, money can be saved for something else.

What is a gainer?

A good gainer contains high-quality protein and a large amount of carbohydrates. This food supplement is designed to enhance the anabolic effect, which leads to weight gain. On average, one serving of a gainer contains about 600 calories, 50-70 grams of carbohydrates and 30-55 grams of protein. Manufacturers urge to use gainers two to three times a day. It costs a good gainer from one and a half to three thousand rubles. One can (1.5 kg) contains up to 10-20 servings. This supplement is not only a financial luxury, but also a hefty excess of calories. For example, most mid-weight gainers are high in sugar. At a moderate dosage, like everything else in this world, any sports nutrition is harmless. But we still believe that the answer to the question of which gainer is best to drink is the following: "Natural homemade protein-carbohydrate smoothie."

The composition of the home gainer and its preparation

A good weight gainer combines low-fat proteins and carbohydrates. The protein base of the bulk drink consists of low-fat cottage cheese and milk. Bananas, oranges, apples, strawberries, as well as other fruits and berries add a little carbohydrate to our smoothie. To complete the picture, you can also use honey and raisins. All of the above ingredients must be thoroughly mixed in a mixer.

Time of receipt

Liquid food is quickly absorbed by the body. Such a simple and good weight gainer must be consumed before training. Before going to bed, you can do more
a simplified version of the cocktail, removing three quarters of all

carbohydrates and leaving a protein base. Cottage cheese, for example, is an excellent source of casein protein before bedtime. You can use a gainer once a day, it will increase the calorie level of your food, and besides, it will evenly gain muscle mass. The increase in body fat depends on the zeal, diligence and discipline of the athlete himself. It is always necessary to monitor the amount of carbohydrates, weight gain, and, depending on the results obtained, adjust the composition of the cocktail, reducing or adding carbohydrates.

The best weight gainer is still a DIY weight gainer!