Gainers (protein-carbohydrate cocktails) use less protein shakes. One of the reasons – the higher the price of gainers (If only protein component, besides gainers not only maintain a sufficient level of protein, but also in the immoderate use can cause a marked increase in fat accumulation.
Gainers have a positive effect when used before class (40 min) and after 30 min (protein-carbohydrate window). This is good for health, restore, and maintain the level of proteins. The main volume of watch – to the top workout stomach should not be loaded.
You can buy a Gainer or you can make a fresh mixture of natural products at home.
Gainer at home
The main difference gainers from protein shakes – increased the proportion of carbohydrates in the composition.
For cocktails used most often:
• Proteins (cottage cheese, eggs, milk, etc.).
• Carbohydrates (berries, bananas, honey, jam)
• Base (milk, sour juice)
Important – the products should be easy to digest.
Basic conditions:
- Protein 10 – 20 grams
- A bit of carbohydrate (simple sugars)
Examples gainers:
Milk – 150g
Low-fat cottage cheese – 100 g
Banana – half
Juice of half a lemon
Honey (jam, sugar) -1 table spoon
and more:
Milk- 200 gr
Cottage cheese – 50 g
Protein 1 egg (boiled)
Berries – 40 gr
Honey (sugar) – 1 table spoon
Mix the compound in the mixer, gainer is ready.