tror ikke det er en kjempeide, pga at det er mye sukker i de fleste gainere. (insulinnivået ditt har ikke spesielt godt av det)
men du kan lage din egen gainer....
sakset herfra:
http://www.anabolex.com/forums/showthread.php?t=82322&highlight=recipe+gainer Heres a recipe for a homemade gainer shake that has roughly 700cals when using skim milk
its taken from supafreak at bbing.com
1/2 C ground oatmeal
1/4 C gound flax seed
30-40 g vanilla protein powder
cinnamon to taste
According to the nutrition profiles, you would be getting:
150 cals from the oatmeal:
27 g carb(1g sugar)
5g protein
2.5g fat.
245 cals from the flax: taken from
http://www.heintzmanfarms.com/default.htm Calories 245
Protein 10.6 g.
Carbohydrates 12.4 g.
Total fat 16.9 g
Total dietary fiber 11.7 g.
Sat. fat 1.9 g.
Cholesterol. 0 g.
Omega-3 9600 mg
Check your protein powder's nutrition label for the calorie details, but should average out to 120-200 cals. For example 33 g of protein from Optimum 100% Whey would cover 180 cals.
Fat 6 g
Carbohydrates 8 g
Protein 33 g
So the total calories from just the mix would be about 500. Adding 16 oz milk would bring it to over 700, depending on the fat content. 1% would be just over the 700 cal mark. Eat a piece of fruit and bring the total to over 800.
This will not only give you all the calories you need if taken once or twice daily but also gives you the benefits of fiber and flax.
eller: 4 tbsp penut butter
1 cup skim milk powder
3 cups 2% milk
1 banana
eller: 4TBSP of PB
1/2 cup oats
2.5 cups milk
1-2 cups cottage cheese
eller: 32oz milk
1/2cup nonfat milk powder
1/2cup oats(I buy a lb at a time, blend it into a fine powder. I just put it in an old protein container or whatever's laying around.)
1 Tablespoon flax seed oil
10 grams whey
Berries
eller: 16 oz skim milk
1 banana
1/2 cup oats
1 1/2 scoops whey
1 Tablespoon p butter or flax oil
eller: 10 oz. Skim Milk
1 cup frozen yogurt (non fat or fat depending on fat and carb needs)
2 big tablespoons of penut butter. I like extra chunky
about a 25 gram serving of your favorite protein. I like whey isolate.
1/2 cup oatmeal grinds
2 teaspoons of baking cocoa powder
6 or 7 equal packets.
eller: 1 1/2 c cottage cheese
4 tbsp Peanut Butter
1 tbsp olive oil
12oz skim milk
1 banana
1/2 c vanilla ice cream
---
2 c cottage cheese
1 serving choc whey
1 tbsp olive oil
16oz skim milk
8 rasberries
1 c rasberry yogurt
---
2 c cottage cheese
16oz skim milk
1 tbsp olive oil
1/2 c oatmeal
5-6 strawberries
1 c strawberry yogurt
fler: high protein/ high fat:
2c. of cottage cheese
40g. of whey
4TBSP of PB
1 TBSP of Flax
high protein/ high carb:
2c. cottage cheese
40g. whey
2c. oats
3c. milk
2c. fat-free ice cream
Ohh... and for those who say "I can't gain weight"
3c. cottage cheese
3c. oatmeal
4TBSP. of Flax
16TBSP. PB
4c. milk
