One of the great advantages of using weight gainers is the fact that they often contain a complete composition of various nutrients, are easy to prepare, and are easy to take with you. Ideal for people who are not naturally inclined to gain weight quickly, to easily reach their daily calories this way.
But ready-made weight gainers also have some disadvantages. For example, the price of a weight gainer can be quite high and often weight gainers contain various forms of sugars that you may not want to consume. That’s why we want to explain in this article how you can make your own weight gainer.Making your own weight gainer
By making your own weight gainer, you can determine what it consists of and also determine the quantities of the various ingredients. Before we proceed, let’s first look at what is in a weight gainer. Because what makes a good weight gainer?Protein
A good weight gainer contains sufficient proteins that are necessary for building muscle mass. You can use a number of sources for this in your homemade shake:- Whey protein
- Cottage cheese
- Skimmed / full-fat milk
- Eggs
- Tuna (yes, you read that right)
- Chicken (yes, you read this right too)
Complex carbohydrates
In addition to sufficient proteins, it is important that your weight gainer contains plenty of carbohydrates to have enough calories and to give you the energy to grow your body. The following sources are perfect for weight gainers:- Bananas
- Oatmeal
- Rice flour
- Nutrix
- Brinta
- Apples
- Pineapple
Healthy fats
A good weight gainer contains, in addition to the macronutrients mentioned above, some healthy fats. Below are the following fat sources that are suitable for this:- Walnuts (oil)
- Almonds
- Hazelnuts
- Flaxseed (oil)
- Fish oil
- Peanut butter
