Gainer at home: how to cook, recipes * Crossfit

A gainer is a high-calorie cocktail, 30-40% of which are proteins and 60-70% are carbohydrates. Used to gain muscle weight. 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 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 (GI) with fast (simple) carbohydrates;
medium to low GI with slow (complex) carbohydrates.

In slow carbohydrates, the rate of glucose entry into the blood is low. For this reason, with their use, pronounced hyperglycemia does not occur.

It is recommended to take gainers correctly in between meals and immediately after training, 2-3 servings of 250-300 ml for people with asthenic physique (thin people or ectomorphs) and 1-2 for endo- and mesomorphs. The correct intake will help you gain muscle mass.

The gainer can be made by hand. The recipes below will help you make a high-calorie cocktail at home.

Recipes

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

Recipe	Ingredients	Note
With cocoa and vanilla	2 tablespoons of cocoa powder 2 tablespoons vanilla 1 handful of walnuts; 1 handful of any berries; 150 g of yogurt.	Pre-chop the nuts and mash the berries.
With peanuts and cottage cheese	180 g of cottage cheese; 50 g of peanuts (or other nuts); 2-3 tablespoons of honey; 2-3 bananas; 600 ml of milk of any fat content (or orange juice).	Pre-chop the nuts, mash the bananas.
With lemon, honey and milk	half a lemon; half a banana; 100 g of cottage cheese with a minimum amount of fat; 1 tablespoon honey (or jam) 150 ml milk (or fruit juice).	After obtaining a homogeneous mass, juice is squeezed out of half a lemon, which is added to the gainer before use.
With sour cream and rose hips	250 g sour cream 10% fat; 2 bananas; 6 quail eggs; 2 tablespoons rosehip syrup 200 ml of milk.	Pre-mash the banana.
With almonds and honey	20 ml of kefir; 1 tablespoon of almonds 100 ml oatmeal; 1 teaspoon honey.	Pre-grind the almonds.
With bran and berries	50 g of oatmeal; 10 g of bran; 5-10 g fructose; a serving of soy protein; a glass of berries; a glass of milk of any fat content.	The products are processed with a blender twice: before and after adding milk.
With grapes, eggs and oatmeal	60 g oatmeal; 150 g of grapes; 2 tablespoons of raspberry jam proteins of 4 chicken eggs; 250 ml of milk.	Use a funnel to easily detach the yolk from the egg white.
With raspberries and oatmeal	200 ml of milk; 100 g of cottage cheese; 50 g oatmeal; 1 cup raspberries	A serving contains about 30 g of protein. This gainer is best taken after workouts or at night.
With orange and banana	100 g fat-free cottage cheese; 2 tablespoons of fructose; banana; 100 ml orange juice; 200 ml of milk.	The banana needs to be mashed.
With cottage cheese, berries and egg white	50 g fat-free cottage cheese; 1 piece of boiled protein; 40 g of any berries; a tablespoon of honey; 200 ml of milk.	Pre-mash the berries.
With strawberry	a glass of milk; banana; 100 g strawberries; 2 raw eggs.	Chicken eggs can be replaced with quail eggs.
With powdered milk and jam	2 tablespoons of milk powder; 150 ml of regular milk; 2 tablespoons blueberry jam 2 tablespoons of granulated sugar.	It is better to take both types of milk without fat or with a minimum percentage of fat content.
With coffee	300 ml of milk; 2 teaspoons instant coffee 5 g vanilla sugar; 100 g oatmeal; banana.	Pre-mash the banana.
With dried apricots and peanut butter	a handful of dried apricots; a handful of raisins; 2 tablespoons peanut butter proteins of 2 chicken eggs; 200 ml of milk.	It is better to take skim milk, instead of chicken you can use quail eggs (3 pieces).