In this summer Sunday afternoon we start series “do it yourself”, for today we will prepare gainer in the home. After reading You will become a real cocktail virtuoso, as the player will be able to cook 10 different types of carbohydrate-protein "gas" stations.
Well, all what we need this is just a blender to make a supplement (BestBuy...anywhere in Montreal), let's go.
Gainer at home: what, why and why?
Well, I would like to start with the fact that this is not the first article of this theme, we have already learned to cook protein shakes at home, now it's time to find energy supply your body. Very often from people visiting the gym, you can hear the question: “what is the gainer is better?”. Currently, the market of sports nutrition rich in such kind of carbohydrate and protein supplements. Not to say that all of them are effective, sometimes it even clean water profanation of the manufacturer who is trying brains confused consumers a variety of beautiful words . The best manufacturers are: Pro Complex Gainer ,Monster Mass,
| Elite Mass Gainer, |
| Real Gains, |
N-Large2,
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As for the best sports nutrition protein and creatine, these supplements can be prepared with home-field kitchen :) . Besides the opportunity, for example, to prepare the gainer in the home, has a number of advantages:
naturalness - the only natural products;
the usefulness and advantages;
savings - handwritten cocktail often cheaper cupping his counterparts.
So, let's get to the culinary side.
Gainer supplement (to gain - increase) - carbohydrate-protein drink with a high calorific value. Its main component is the carbohydrates that make up 60-70%, i.e. usually proteins, carbohydrates are in the ratio 1:3. Basic components for cooking are:
It is to say standard gentleman set, you can find in any shop of Montreal:
basis - milk/yogurt/juice;
protein component - cheese/whey protein/egg whites/non-fat dry milk;
carbohydrate component is honey/jam/oat/fructose/maltodextrin/dextrose;
By varying these components can be obtained gainers different taste and nutritional value.
A bit of theory.
Not many people know that the gainers are of two types:
the gainers of the first type (G№1) - fast carbohydrates (starch, maltodextrin), the glycemic index of which is equal GI sugar;
the gainers of the second type (G№2) - slow carbohydrates, i.e. medium/low GI.
The main difference between these types of creatine, it is the rate of release of glucose in the blood. At first it fast, the second - slow, i.e. sugar spike occurs.
To ensure the body condition of anabolism (muscle growth), you must consume more calories than you expend, i.e. to maintain positive calorifically balance. Creatine is a high-calorie mixture, which should solve this problem.
Now let's see who will benefit from creatine supplement? First of all this is:
the ectomorphs, people lean physique;
people with fast metabolism (metabolism);
people who prefer natural remedies for muscle building;
athletes, loads which are aerobic in nature;
those who have difficulty in high intake of food;
those who at first is experiencing financial difficulties with the purchase of sports nutrition;
those who want to gain weight, but have no opportunities to eat 5-6 times a day.
In order to effectively gain weight, the athlete must increase the caloric content of the diet on 20-30%. This recommendation sounds good in theory, in practice, be very difficult “stuff” in itself superfluous 700-800 calories from solid food. The solution in this situation is the use of special high-calorie mixtures.
When to take creatine supplement?
It is best to take the carbohydrate-protein mixture during the day between meals or immediately after training. Recommended dosage 2-3 portions (1 portion - 250-300 ml) for people not inclined to corpulence and 1-2 for all others. Body type of Ektomorf you can take gainer before exercise (30 minutes) with no concern for the deposition of excess fat.
Standard scheme include the gainer supplement in your schedule of supply (for the average person is not inclined to set fat) as follows.
So, we already know what a gainer, whom and when it makes sense to take, remained the most important thing is to decide on the recipes of this carbohydrate elixir. That is exactly what we will do next.
Gainer at home: top 10 recipes.
Usually many people coming to the gym, don't even think gainer you can do with your hands. However, there is nothing complex and now You will see for yourself. Below I will give you the most comprehensive list of simple recipes that each of You can make at home in the kitchen.
