There is no need for spending a lot of money for those mass gainers in gyms and supplement stores. They are full of simple carbs and there is a healthier and cheaper solution - HOMEMADE MASS GAINERS.
For skinny guys, ectomorphs that are hard-gainers and it is very hard for them to gain a pound of weight or muscle mass, Homemade Shakes for Mass are a great choice for addition in their meal plan. They can be consumed 1 - 3 times a day, they contain a lot of healthy calories and counting meals is easier with shakes.
Let's say that you can eat three big meals that consist of proteins, carbs, and fats and consume 3 homemade shakes that are alternative of big meals and you have 6 high-calorie meals and you don't need to eat food whole day. Drinking shakes is easier, not expensive and you can choose a different flavor every day, for example, Homemade Shake with extract of vanilla, chocolate or hazelnut.
Let's say that you can eat three big meals that consist of proteins, carbs, and fats and consume 3 homemade shakes that are alternative of big meals and you have 6 high-calorie meals and you don't need to eat food whole day. Drinking shakes is easier, not expensive and you can choose a different flavor every day, for example, Homemade Shake with extract of vanilla, chocolate or hazelnut.
Let's say that you split your nutrients into six meals, three meals that consist of food and three shake meals. If your every meal contains about 40 grams of protein you will consume 6 x 30 = 180 grams of protein and that is enough protein for most lifters to consume in for one day. Add about 80 grams of carbs and you will have 6 x 70 = 420 grams of carbohydrates for a day, which is also enough or very much for some lifters. Together it makes about 2400 calories because 1 gram of protein has 4 calories and 1 gram of carbs also 4 calories (180 grams of proteins = 720 calories + 420 grams of carbohydrates = 1680 calories and the result is 2400 calories). Then you should add some good fats to make that calories number higher. Add about 120 grams of fats which consist of 960 calories and you have about 3500 healthy calories every day. That is a pretty big number of calories and it is enough for many skinny guys to build muscle mass.
Whey Protein can be a good ingredient of your homemade shakes and you can also add eggs and milk as other sources of protein, then add some complex carbs (you need to consume twice more carbs than proteins for muscle building), and you have a great homemade shake for building muscle mass.
Ingredients recommendation for muscle-building homemade shakes:
Protein sources: Whey Protein, Eggs, Milk
Carbohydrate sources: Oats, Banana, Fruits
Fats sources: Peanut Butter, Olive Oil, Cocoa
HOMEMADE GAINERS RECIPES:
- 1 Scoop of Whey Protein
- 1/2 Cup of Oats
- 1/2 Cup of Low-Fat Milk
- 1 Raw Egg
- 1 Tablespoon of Peanut Butter
You can also find more homemade gainers recipes in my another post:
