Dosage
Weight Gainer should only be taken if no other way to build muscle mass can be used. This can be caused by a lot of strength training, competitive sports or excessive physical activity and can be compensated by Weight Gainer. It is taken in the form of a shake with every meal.
A shake is prepared with water or milk and mixed with 75 to 100 grams of powder. This gram range serves as a guideline and can vary individually. If you are sufficiently active and have a high calorie requirement, you should take a Weight Gainer Shake after every large meal and before training.
You should make sure not to consume more than four shakes of 100 grams of Weight Gainer per day. If you consume too much, you may start to build up fat again. Weight gainers should be aware that this is not a replacement for a full meal, but only additional calories to a meal to build muscle mass.
When to take?
Weight Gainer should generally be used if you as an athlete can build up no or very little mass, because you have a good metabolism. These hardgainers find it difficult to supply sufficient calories through their normal diet, so they resort to Weight Gainer. In general, Weight Gainer should be taken on training days either 30 minutes before or 30 minutes after a training.
Before a workout, a Weight Gainer can ensure that the body is sufficiently supplied with nutrients for the load. After training, it helps to build muscle and replenish energy stores. On days when you are not exercising, you can take a Weight Gainer after every large meal to permanently cover the body’s calorie requirements. Otherwise, there is a risk of muscle loss for energy production.
Recipe
You can buy Weight Gainer in powder form or you can prepare Weight Gainer yourself. You should note that a Weight Gainer contains 60% carbohydrates and 20% protein. In addition, fat, vitamins and minerals should be included.
To make a healthy Weight Gainer yourself, you need the following ingredients: The banana is peeled and cut into small pieces and then put into a blender with the other ingredients. The mixture should then be thick to creamy at some point and there should be about half a liter of Weight Gainer in the blender. A further Weight Gainer recipe is included: The ingredients are put into a blender and mixed together until there are no more lumps in the mass.
In general you should check the products you choose for a Weight Gainer recipe carefully and make sure that they have a high calorie density.
- Six spoons of oatmeal
- 100 grams low-fat curd cheese
- 300 milliliters of milk
- One to two tablespoons of honey
- And a banana.
- 350 milliliters of chocolate milk
- One avocado (approx. 240 grams pulp)
- 30 grams dark chocolate
- And two spoonfuls of chocolate flavored protein powder prepared.
Since there are also strength sportsmen those itself vegan nourish, also on this a view should be thrown to show, in order to show which possibilities Veganer for the income of Weight Gainern have.
A basic recipe for a vegan Weight Gainer with a mass of 30 grams is composed of 20 grams of carbohydrates and 10 grams of protein. For carbohydrates, maltodextrin can be used, as this nutrient is derived from starch. You can also buy maltodextrin on the Internet or in pharmacies, but you should make sure that it is a simple sugar.
For the protein source of the vegan Weight Gainer one can fall back on hemp protein, pea protein or on different vegan protein powders. To give your vegan Weight Gainer a little more taste, you can mix in cocoa or agave syrup and make the Gainer to your taste.Alternatively, maltodextrin can be replaced by complex carbohydrates such as oat flakes, thus increasing the energy content and at the same time leading to a healthier diet. In addition, complex carbohydrates are available for energy production somewhat later than simple sugars.
