Neat build muscle mass - dream (not only) Hard Gainer. How Weight Gainer help and how to make a mass-shake themselves at home

What is a weight gainer accurately and for whom is it useful for?

With a weight gainer - or Mass Gainer called - there is an increase in mass-shake that consists of a combination of complex carbohydrates and proteins. A good product should contain about 70 to 80 percent carbohydrates. This will also push the caloric density upwards - it is usually at 400 calories per 100 grams of powder. The Zunehm drinks are therefore suitable especially for men that are difficult to grow: so-called hard gainer.

"There could be two reasons: either leads to less calories and / or simply has a quick (ectomorphic) metabolism"Explains our Supplement expert Mic Weigl. Regensburg has (a shop for sports nutritionwww.micsbodyshop.de) And is familiar with nutritional supplements for athletes therefore well off. The high metabolic rate a hardgainer is hardly fat, but also builds difficult muscles. Weight Gainer can thereby be of great help.

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What ingredients should be a good mass building shake included?

As a carbohydrate source is often found in oatmeal weight gainers - which provides important micronutrients and fiber. In addition, other sugars such as maltodextrin, waxy maize starch, dextrose or fructose may be added. But expert says Weigl: "Although these materials provide more sweetness but contain little micronutrients such as vitamins and minerals. So Eat Just do not exclusively by the shakes, but eat always well enough vegetables." infected ideally whey, milk or eggs as a protein source in ground powder. As a guideline, at least 20 grams per 100 grams of powder apply.

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Weight Gainer can be accurately prepare as easily as protein shakes.

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Bring Weight Gainer even more meaningful ingredients with it?

This varies depending on the product. Weigl recommends creatine, beta-alanine and additional fiber. Some manufacturers also attach BCAA (branched chain amino acids), arginine or glutamine. You yourself can also mix with milk your mass gain shake. To correct your calorie, carbohydrate, protein and fat values ​​in addition to the top.

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Which carbohydrate-protein ratio should have a good mass gainer?

A good weight gainer should consist of 50 to 60 percent from carbohydrates and 30 to 40 percent from protein. A universal formula for success is not here though. "I recommend my clients the same carbohydrate-protein ratio, which they use in their normal diet. Most men come with a 2-to-1 or 3-to-1 mix best clear"Explains expert Weigl. A good weight gainer should also contain little fat. As proviso applies here a value of less than 5 grams per 100 grams of powder.

Bring the shakes for more mass nor more meaningful ingredients with it?

This varies depending on the product. Weigl recommends creatine, beta-alanine and additional fiber. Some manufacturers also attach BCAA (branched chain amino acids), arginine or glutamine. You yourself can also mix with milk your mass gain shake. To correct your calorie, carbohydrate, protein and fat values ​​in addition to the top.

>>> Building muscle as hard gainer in 8 weeks

you put through mass gain drinks to only muscles or fat?

Unfortunately, not only to muscles. Who delivers significantly more calories by weight gainer at the end of the day than it uses, will partially also of fat. Weigl: "One tends not really perceive liquid calories. That's one of the advantages of a Mass Gainers, but at the same time a risk. A drink may contain loose 1600 calories." How to protect yourself from the grease trap? Calculate your daily requirement, about www.menshealth.de/kalorienrechner. The value determined there should not exceed including the mass gain shakes.

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For bodybuilders in the bulk phase Weight Gainer are ideal

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When is the right time to drink a weight gainer? 

For breakfast, before training or after training. A weight gainer shake provides the way, especially in the classic bulk phase, which is still very common in bodybuilding. Here is the goal: weight gain due to excess calories.

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Does it make sense, also have to drink a normal protein shake?

That depends on your protein balance at the end of the day. Weigl: "Come through diet and weight gain shake already 1.5 to 2 grams of protein per gram kilo of body weight, you need not additionally shaken." If not: Cheers!

Weight Gainer Recipe: So you can make the mass gain shake itself

Clear: Who does not want to spend extra money for this supplement, may also make his own weight gainer itself up. A sample recipe for a "More mass-Shake": 

  • 400 ml of milk or milk alternative
  • 100 g delicate oatmeal
  • 150 g skimmed quark
  • 1 ripe banana (also delicious: Berries of all kinds)
  • 1 tablespoon of honey
  • 1 EL nut butter (peanut / almond) 
  • 40 g Whey (e.g., taste at will)

Nutritional values ​​for sample Shake: 1175 kcal, 86 g protein, 131 g carbohydrates and 35 g fat

Grind advance best in a blender or a multiple chopper as fine as possible. The oatmeal Then add the remaining ingredients - that is the DIY Weight Gainer. 

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Conclusion: Weight Gainer are particularly useful for hard gainers

Who wants to build visible muscle mass, you have day more energy out than it consumes (create positive calorie balance). This is not always easy: Hard Gainer should ideally eat something every 2 hours - that degenerates almost into work. Therefore, weight gainer shakes come as called. Get in touch with only a drink around 1000 (until 2000) calories and cause the body an ideal mix of carbohydrates and protein to. And also for body builders in the bulk phase of the shake is ideal. Amateur athletes with "normal" Metabolism should look for weight gainers careful not to take too many calories at the end and to put on fat.