Revenue
Basically the intake of weight gainers is especially important for strength athletes and bodybuilders. This type of sports nutrition especially affects the so-called hardgainers, i.e. athletes with a very fast metabolism. They can absorb more calories through the Weight Gainer and thus build up more body and muscle mass.
The liquid form in shakes outwits the feeling of satiety and increases the calorie density. The athlete can therefore take in more calories than he or she could with conventional meals. Those who want to gain weight with the help of the Weight Gainer should eat five to six meals a day.
Of these, two to three snacks can consist of Weight Gainer shakes. The practical thing about homemade shakes is, apart from the cost factor, their variability in taste. For example, if you prefer to eat sweet in the morning and something stronger after your workout, you can take this into account when putting together your Weight Gainer.
The composition of the Weight Gainer Shakes is designed so that many calories can be supplied at once. This is especially necessary for so-called hardgainers, athletes who have a very high metabolism and cannot build up enough fat-free mass without dietary supplements. This is where Weight Gainer Shakes come in, as they provide the body with many carbohydrates and proteins and are therefore a good support for muscle building.
You can buy shakes in powder form and then mix them with milk or water. It is best to take such a shake before and after training. In addition to the powder form, you can also simply mix the shakes yourself.
For a 900 calorie shake, for example, you need Since you usually do not understand the contents of the powder or not all ingredients are listed, the own preparation is the healthier way and you know exactly what is contained in the shake.
- 200 milliliters of milk
- One banana
- 50 grams berries (fresh or frozen)
- 70 grams oat flakes
- Oil rich in Omega 3 fatty acids
- 25 grams almond butter
- 20 grams of protein powder.
The handling of the shakes is also very uncomplicated: in the handshaker they can easily be taken to the gym or to work. Further preparation is no longer necessary.
For industrially produced weight gainers, you should pay attention to the manufacturer’s instructions on how long the shake can be used after mixing. Some dietary supplements are no longer stable when dissolved and reduce their effect after a certain time. First and foremost, it is sensible to take the Weight Gainer directly after training.
On the one hand, the shake contains fast carbohydrates and whey protein, which the exhausted muscles urgently need after exercise. In addition, however, it should also always contain some “slow” carbohydrates, which can recharge the body’s energy stores in the long term. Before training, however, there should be about two hours between taking the Weight Gainer and going to the gym.
Another good time to take it is about two to three hours before bedtime. This ensures that the body is supplied with sufficient nutrients for muscle building, even overnight. In the beginning, the athlete should try to take two shakes a day.
However, these should not be taken with the main meals, but as a separate snack between meals. In the beginning, a whole weight gainer in between may be a little too much for the own feeling of satiety. In this case you can also spread it over two snacks and then slowly increase the dose.
In addition to taking the Weight Gainer, regular weight control should take place (for example, once a week, always at the same time of day). It is important that the weight gain is not too fast, about 0.5 kg per week is considered healthy here. In the beginning, a slight increase in body fat is also normal.
However, if this is too high, you can reduce the amount of Weight Gainer Shakes. If the athlete with two shakes per day does not yet gain weight, the dose can be increased to three. In retail stores and also in gyms, Weight Gainer is offered as powder or ready-to-drink.
Due to their professional production, they promise particularly good results in building up more muscles and thus weight. The products usually consist of about 60% carbohydrates, 20% protein and also fats, vitamins and minerals.However, finished weight gainers are usually quite expensive – especially more expensive than they would be if produced in-house. For a weight gainer, perfectly normal ingredients, which many people probably already have at home, are sufficient.
In addition to the lower costs, the advantage is that you know more precisely what you are eating and you get a better feeling for a healthy, sporty diet. Since the Weight Gainer is about taking in as many nutrients as possible to build up body mass, the ingredients should have a high calorie density. The fat content of the Weight Gainer shake should differ depending on whether it is taken directly after training or as a breakfast/ snack.
The rule here is that the shake should contain less fat (but more protein and carbohydrates) after training. In the morning or with snacks, there can be a little more fat in the Weight Gainer. Nuts are particularly suitable as fat suppliers, they contain a lot of healthy fats.
Here are some recipe examples. If necessary, the ingredients are chopped up a little beforehand, then added together and then pureed in a blender until a creamy shake is obtained. With a little practice, you can also create your own new recipes over time.
The basic ingredients water, milk, oat flakes and low-fat curd are important. But variations are also possible.
- Weight Gainer for breakfast: 300ml milk, 100g low-fat curd cheese, 6 tablespoons (tablespoons) oat flakes, 1-2 tablespoons honey, 1 banana (chop a little beforehand), possibly 2 teaspoons (teaspoons) chopped almonds.
- Weight Gainer after the workout: 500ml water, 350g low-fat curd cheese, 7 tablespoons of oat flakes, 2 bananas (chop up a little beforehand).
- Modification as Sattmacher-Weight Gainer: 100ml milk, 300ml water, 200g oat flakes, 2 bananas (chop a little beforehand), 3-4 EL safflower oil.
- Weight Gainer as snack: 200ml milk, 100g oat flakes, 2 teaspoons peanut butter, 2 tablespoons yoghurt (vanilla).
- A particularly fruity weight gainer shake: 300ml milk, 100g low-fat curd cheese, 100g oat flakes, 100g mango, 50g blueberries, 1⁄2 banana (chop a little beforehand), 1-2 teaspoons honey, 1 mark of a vanilla pod.
