Best Homemade Mass Gainer Recipes for Bulking

[Rogelio]

A good homemade bulk gainer has protein powder (25 to 40 grams per serving), complex carbs like oats or bananas, and healthy fats like nut butters or avocados. The Classic Bulker is a great way to get more than 1,000 calories. Just mix two scoops of whey protein, one cup of oats, two tablespoons of peanut butter, a banana, and whole milk.

Plan your shakes so that you have one within 30 minutes of working out and one before bed to help you recover overnight. These combos are full of nutrients that provide your muscles with energy without the chemicals found in store-bought items.

The Science Behind Mass Gainers That Work​

A lot of lifters only think about protein, yet to get the most muscle growth, effective mass gainers need to balance all three macronutrients. It's simple science: to create muscle, you need to eat 300–500 more calories than you need to maintain your weight, and protein is the building component.

Homemade mass gainers are the best because they give you this extra energy through macros that are balanced. Your body needs 1.6 to 2.2 grams of protein per kilogram of body weight to help repair tissues, carbohydrates to provide you energy for exercises and replace glycogen, and fats to keep hormones in check that are important for growth.

Whole food items are good since they are nutrient-dense and easy for the body to absorb. Natural meals are easier for your body to break down than manufactured ones, which means improved nutrient absorption and fewer stomach pains during your bulking period.

What You Need to Make Muscle-Building Shakes at Home​

To make good homemade mass gainers, you need to choose the correct base ingredients that are backed by good nutritional science. When making your smoothie, be sure to use a high-quality protein powder (whey, casein, or plant-based) that has 25 to 40 grams of protein per serving to help your muscles heal and grow.

You should get your carbs from complex carbs like oats, sweet potatoes, or bananas. These will give you energy for long periods of time for hard exercise and recovery. Add healthy fats from foods like avocados, nut butters, or MCT oil to make the food much more calorie-dense without making it too big.

When mixing ingredients, think about how your stomach handles them. Start with simple ones and add more as you go. The best DIY gainer meets your needs for bulking nutrition while still tasting good and being easy on your stomach, which is not the case with many store-bought options.

3 High-Calorie Gainer Recipes for Serious Bulking​

If you want to gain a lot of weight, you'll need shake recipes that give you a lot of calories without a lot of volume. These three recipes have the most liquid calories while still being easy to digest and keeping the right mix of nutrients.

• The Classic Bulker is a 1,000-calorie powerhouse made with two scoops of whey protein, a cup of oats, two teaspoons of peanut butter, a banana, and whole milk.
• Try the Glycogen Replenisher with fast-digesting protein, honey, dextrose, and frozen fruit after your workout to quickly get your energy back.
• The Overnight Gainer, which has casein protein, oats, Greek yogurt, and nut butter, can be a good choice for people who want to gain weight in a planned way.

It's great to eat before bed to keep your body from breaking down while you sleep and help you recuperate and grow.

When to Take Your Homemade Gainers for the Most Muscle Growth​

If you eat your mass gainer at the right times, it can help your muscles grow and make you bigger overall. Drink your blender shakes with whole milk, Greek yogurt, and high-calorie foods within 30 minutes of working out, when your muscles are most open to nutrition.

Eat a smaller smoothie with banana and olive oil about 2–3 hours before your exercises to keep your growth going and boost your training intensity. Instead of taking your gainer with meals on rest days, take it between meals to avoid overwhelming your digestion.

If you're having trouble gaining weight, try adding a last shake before bed with proteins that take longer to digest, like Greek yogurt with a lot of casein. It will help you get amino acids while you sleep. Keep in mind that the time is just as important as the ingredients.

Things to Avoid When Making Your Own Mass Gainer​

Many times, homemade mass gainers don't work out the way you want them to because of mistakes that you may have avoided. The most typical mistake is adding too many ingredients to smoothies, which can upset your stomach and make you feel bloated, which works against your gains.

Another mistake is getting simple calories from added sugars instead of carbohydrates that are full of nutrients. Instead of building muscle, this can make you lose energy and acquire fat.

When you add bulk gainers, don't forget about your total dietary strategy. You should not use these shakes instead of entire food meals. You should also keep track of the calories in these shakes as part of your daily goals.

Finally, not changing your recipe as your weight goes up can slow down your success. As your body weight goes up, your calorie needs go up too.