Today we want to tell you about how to cook a geyner with your own hands.
Before the story of how to make a geyner , let 's talk about what a geyner is in general, for what purposes and who should take it.
Gainer refers to the products of sports nutrition. Unlike protein, it consists not only of protein, but also of a large dose of carbohydrates. Ideally, the geyner should not contain fat or the fat content should tend to zero.
Gainer is necessary for those athletes who set themselves the task of gaining weight. The most effective is the reception of the geyner within 30 minutes after strength training (it is optimal to close the carbohydrate window). Your muscles will be able to make up for glycogen stores. The protein will be better absorbed by the body, and due to the high caloric content of this product, you will completely restore the loss of calories after training.
Gainer, like any other product of sports nutrition can be purchased in specialized stores. Moreover, there are several types of geyser on sale:
- For those who have an ectomorphic physique, gaining weight for them is a huge problem to use a weight gainer with a protein and carbohydrate ratio of 1 to 3 parts. Also this cocktail is suitable for lovers to spend in the hall every day.
- For the owners of the mesomorphic physique (they are people with medium height and physique, it is much easier for them to gain weight than the first category to gain weight), it is worth paying attention to mixtures with the ratio of proteins to carbohydrates as 1 to 2 or, if you gain weight very easily, 1 to 1 .
Of course, sports nutrition and, in particular, a geyner, are not cheap. Therefore, we will rejoice those who do not wish to fork out - you can prepare a homer at home! Of course, such an ideal balance, as in ready-made cocktails, can not be achieved, and protein, independently prepared, will not be so high. But the geyner, cooked at home, there is one huge plus - you always know exactly what is in the composition.
The easiest recipe for a geyner cocktail at home is milk based.
We take milk 2.5% approximately 0.5 liters. Ripe bananas - 3 pieces. We will add a package of cottage cheese (150 grams), it is better to take fat-free. Pour out a handful of nuts - it's about 30 grams and generously watered with honey - 3-4 tablespoons. All this is carefully knocked down. In the finished mixture, approximately 1100 calories and about 1 liter of volume. This cocktail is divided into 3 times and enjoy a tasty, and most importantly, a useful drink.
Another option is to make a home geyner based on cottage cheese. We need half a kilogram of fat-free cottage cheese. Pour into it 100 grams of kefir with a fat content of 2.5. We send there 200 grams of ripe melon, apricot jam - 3 teaspoons and half a glass of apricot or peach nectar. Add 50 grams of cashew and oatmeal. All the whisk. In this version, we have about a liter of the volume of the finished geyner and almost 1200 calories. Also divide into several receptions.
As you can see, cooking a homer at home is very simple, you can show your imagination and try different combinations and tastes. Remember the basic rules of cooking a geyner at home:
- In one portion should be from 10, and preferably from 20 grams of protein. To do this, include milk, milk powder, protein, cottage cheese, egg white, etc. into the composition.
Tip: how to make a protein giner - mix it with juice and jam. Everything, the fastest geener is ready. - Also include easily assimilated carbohydrates from 30 grams per serving. Here, complete freedom - sweet fruit and berries, jam, jams and honey, nuts and dried fruits, as well as sweet juices and nectars. For more flavor, you can also add spicy spices, as well as chocolate and cocoa.
Use seasonal berries and fruits in the first place, choose the products of high quality. In this case, your body will get all the best, and you will notice the beneficial effect of the cocktail geyner.