Did you know that you can make a homemade gainer only with a source of protein and maltodextrin? You can buy the ingredients separately and make a dough gainer with your hands at home, at a significantly lower cost.
At home, you can also make an oatmeal gainer high in complex carbohydrates, for this you must mix whey protein and oatmeal.
Here you will find the necessary proportions and a simple homemade gainer recipe with maltodextrin and oatmeal.
What is a gainer?
A gainer or mass gainer is a supplement based on carbohydrates and proteins. The name derives from the English verb gain, which means “to increase, to gain.”
Typically a gainer contains whey protein and a carbohydrate source such as maltodextrin.
Maltodextrin is the main carbohydrate source in most gainers and the predominant ingredient in their composition. Maltodextrin has a structure similar to starch, and in the stomach, it breaks down quickly into glucose.
Within minutes of taking a gainer, blood glucose levels rise, leading to the production of the hormone insulin. Mass gainers not only provide energy to train but put cells in an energy storage mode, this serves to gain muscle mass.
- Gainers or Mass Gainers – What are they and what are they for?
- Maltodextrin – What is it and what is it for?
- Muscle Mass Supplements – Gainers or Protein?
Homemade gainer recipe with maltodextrin
The easiest way to make a homemade gainer is to mix milk serum protein with maltodextrin powder. In this case, the cost of additives per separate is usually significantly less than the cost of a purchased winner.
The mixing ratio is one scoop of protein (15-20g), four scoops of maltodextrin (70-80g), and an optional half scoop of creatine (7-10g). The resulting amount is 2-3 servings of winning dough. The caloric content of each serving will be 130-200 kcal.
How to make a homemade gainer:
- Whey protein or egg whites powder – 1 scoop – 20 g
- Maltodextrin – 4 scoops – 80g
- Creatine – ½ scoop 8-10 g (optional)
Why add creatine to it?
Creatine is a sports supplement that also helps increase muscle mass. Creatine optimizes muscle ATP levels.
In other words, creatine can increase strength during workouts; act as an additional source of energy, and prevents excessive consumption of muscle glycogen. For these reasons, creatine is often included in gainers.
Homemade gainer with oatmeal
A homemade oatmeal winner is a more natural way to provide the body with calories and nutrients. However, since oatmeal is a complex carbohydrate and contains soluble fiber, the absorption rate of such a winner is lower.
To make a winner with oatmeal with your own hands, you must first grind oatmeal into flour, or buy oatmeal. For this, a blender is enough. For a tablespoon of protein (15-20 g), 4-5 tablespoons of oatmeal (80-100 g) are used.
You can use protein from a vegan or vegetarian source, and combine it with 1 banana or honey to enhance the flavor. The base of the cocktail will be water or some vegetable milk, such as coconut milk rich in nutrients and vitamins.
// Read more:
- Oats – Properties, benefits, and uses
- Banana Calories and Carbs – Has Sugar?
- Coconut milk – Properties and benefits
How and when to take a mass gainer?
Gainers are an ideal supplement to gain muscle mass. They are generally recommended for the ectomorphic body type, lean people who tend to lose weight quickly.
In the case of a tendency to be overweight, taking a winner can lead to an increase in body fat percentage, as the supplement contains a lot of carbohydrates and calories.
Ideally, take a serving of gainer before or after a muscle hypertrophy routine and no more than once or twice a day. Otherwise, you are likely to gain not only muscle mass but also weight.
// Read more:
- Supplements for the ectomorph body type
- Bulk Diet – What to Eat to Gain Muscle Mass?
- How many protein shakes to drink per day?
Most purchased gainers include whey protein as a protein source and maltodextrin as a carbohydrate source.
To make a homemade dough gainer, you can buy these ingredients separately and mix them at home.
Also, you can substitute the maltodextrin for oatmeal flour, this is a way to make a more natural homemade gainer.