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Gainers (protein-carbohydrate cocktails) are used less frequently than protein shakes. This occurs because gainers not only maintain a high level of protein, but also it can significantly increase deposition of fat in the body.

Gainers have a positive effect when used before the training (40 minutes) and after it (30 minutes). It will BE GOOD for increase athletic performance, rehabilitation and preservation of the level of protein . Watch the amount – stomach must be empty by the beginning of strength training.
A good weight gainer can be done at home.

home made gainer

Homemade gainer

The main difference between gainers and protein drinks - increased the proportion of carbohydrates in its composition.
foods which more commonly used for gainer shakes in home -

Protein (cottage cheese, eggs, milk powder)
Carbohydrates (berries, bananas, honey, jam)
The basis (milk, sour juice)

Importantly - Foods should be easy to digest. You are free to choose food on the table.

The main conditions
- proteins 10 - 20 grams
- some carbohydrates

Examples of homemade gainers –

Milk - 150 ml
Low-fat cottage cheese - 100 gr
Banana - half
Juice of half a lemon
Honey (jam, sugar) -1 tablespoon

and yet -

Milk - 200 gr
Cottage cheese - 50gr
Protein 1 egg (boiled)
Berries - 40 gr
Honey (sugar) - 1 tablespoon

Mix in a blender, gainer is ready.

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