Are you looking to build muscle mass but find it difficult to consume enough calories?
These high-calorie shaker recipes are the ideal way to supplement your diet.
Rich in protein, carbohydrates and fat, these gainers are perfect for a snack or breakfast.
Why opt for a home sheathing system?
Preparing your own homemade gainer allows you to control the quality of ingredients and avoid industrial additives.
What's more, it's an economical solution that can be customized to suit your tastes and nutritional needs.
With regard to ingredients, depending on your calorie intake targets, you can use our additive- and sweetener-free mass gainers based on cassava maltodextrin, or our whey proteins, which have a lower carbohydrate/protein ratio.
Protein gainer with dark chocolate and almond butter
Ingredients and nutritional values
| Ingredient | Calories | Protein | Lipids | Carbohydrates |
|---|---|---|---|---|
| Whole milk | 292 | 15,7g | 15,8g | 25,6g |
| Dark chocolate | 340 | 4,4g | 24,2g | 26,1g |
| Almond butter | 203 | 4,8g | 18,9g | 6,8g |
| Whey protein chocolate | 220 | 50g | 0g | 2g |
Preparing the gainer
Melt the chocolate and blend all the ingredients in a blender until smooth.
Gainer gourmand cookies & cream
Ingredients and nutritional values
| Ingredient | Calories | Protein | Lipids | Carbohydrates |
|---|---|---|---|---|
| Whole milk | 223 | 12g | 12g | 17g |
| Thick cream | 200 | 0g | 20g | 4g |
| Oreo-type cookies | 107 | 1g | 5g | 17g |
| Whey protein cocoa | 280 | 50g | 4g | 10g |
Preparing the gainer :
Blend all ingredients in a blender until smooth and lump-free.
Refreshing home-made mint and vanilla ice cream gainer
Composition:
| Ingredient | Calories | Protein | Lipids | Carbohydrates |
|---|---|---|---|---|
| Whole milk | 146 | 7,9g | 7,9g | 12,8g |
| Vanilla ice cream | 460 | 8g | 28g | 46g |
| Mint extract | 0 | 0g | 0g | 0g |
| Whey protein mint or chocolate | 230 | 48g | 3g | 4g |
Preparing the gainer
Use a blender to combine all ingredients until smooth and creamy.
Banana and strawberry gainer
Ingredients table
| Ingredient | Calories | Protein | Lipids | Carbohydrates |
|---|---|---|---|---|
| Whole milk | 293 | 15,7g | 15,9g | 25,7g |
| Thick cream | 413 | 2,5g | 44,3g | 3,3g |
| Banana | 120 | 1,5g | 0,4g | 31,1g |
| Strawberries | 15 | 0,3g | 0,1g | 3,7g |
| Whey protein strawberry or vanilla | 240 | 48g | 2g | 8g |
Preparation instructions
Combine all ingredients in a blender and blend until smooth.
Homemade exotic caramel and coffee gainer
Ingredients and nutritional values
| Ingredient | Calories | Protein | Lipids | Carbohydrates |
|---|---|---|---|---|
| Whole milk | 146 | 7,9g | 7,9g | 12,8g |
| Thick cream | 413 | 2,5g | 44,3g | 3,3g |
| Brewed coffee | 1 | 0,1g | 0g | 0g |
| Caramel | 103 | 0,6g | 0g | 27g |
| Whey protein caramel | 240 | 48g | 2g | 8g |
Preparing the gainer
Combine all ingredients in a blender until smooth.
Original peanut butter and bacon gainer
Component details
| Ingredient | Calories | Protein | Lipids | Carbohydrates |
|---|---|---|---|---|
| Whole milk | 293 | 15,7g | 15,9g | 25,7g |
| Peanut butter | 282 | 12g | 24,2g | 9,4g |
| Bacon | 92 | 6,3g | 7,1g | 0,2g |
| Whey neutral protein | 240 | 50g | 2g | 4g |
Preparing the gainer
Cook the bacon, mix all the ingredients and top with the crispy bacon.
Tropical pineapple, coconut and cinnamon gainer
Composition and nutrition
| Ingredient | Calories | Protein | Lipids | Carbohydrates |
|---|---|---|---|---|
| Whole milk | 219 | 11,8g | 11,9g | 19,2g |
| Thick cream | 205 | 1,2g | 22g | 1,7g |
| Coconut milk | 111 | 1,1g | 12g | 1,6g |
| Pineapple | 43 | 0,5g | 0,1g | 11,2g |
| Whey protein vanilla | 240 | 48g | 2g | 8g |
Preparing the gainer
Mix all the ingredients together with a pinch of cinnamon for a tropical flavour.
Energizing oat, honey and cocoa gainer
Information on Ingredients
| Ingredient | Calories | Protein | Lipids | Carbohydrates |
|---|---|---|---|---|
| Whole milk | 149 | 8g | 8g | 12g |
| Oat flakes | 389 | 16,9g | 6,9g | 66,3g |
| Honey | 304 | 0,3g | 0g | 82,4g |
| Whey with cocoa | 228 | 19,6g | 13,7g | 57,9g |
Preparing the gainer
Mix ingredients until smooth and homogeneous.
Homemade blueberry and chia seed gainer without whey
Ingredient analysis
| Ingredient | Calories | Protein | Lipids | Carbohydrates |
|---|---|---|---|---|
| Whole milk | 146 | 7,9g | 7,9g | 12,8g |
| Blueberries | 57 | 0,7g | 0,3g | 14,5g |
| Chia seeds | 486 | 16,5g | 30,7g | 42,1g |
Preparation mode
Leave the chia seeds in the milk for 15 minutes, then blend with the blueberries.
Iron-rich avocado and spinach gainer
Nutrient Table
| Ingredient | Calories | Protein | Lipids | Carbohydrates |
|---|---|---|---|---|
| Whole milk | 146 | 7,9g | 7,9g | 12,8g |
| Lawyer | 160 | 2g | 15g | 9g |
| Spinach | 7 | 0,9g | 0,1g | 1,1g |
| Whey protein vanilla | 240 | 48g | 2g | 8g |
Preparing the gainer
Blend all ingredients until creamy and smooth.
Let's move on to other homemade gainers with a vegan option.
Homemade peanut butter and chocolate gainer
Nutrient composition
| Ingredient | Calories | Protein | Lipids | Carbohydrates |
|---|---|---|---|---|
| Whole milk (473ml) | 296 | 15.4g | 15.8g | 22.9g |
| Chocolate protein powder (2 doses) | 400 | 50g | 6g | 18g |
| Peanut butter ice cream (1/2 cup) | 200 | 5g | 16g | 16g |
| Peanut butter (2 tbsp.) | 188 | 8g | 16g | 6g |
| Total | 1084 | 78.4g | 53.8g | 62.9g |
*Exact values for ice cream and peanut butter vary according to brand and specific product composition.
Instructions and nutritional benefits
Put all the ingredients in a blender and blend until the texture is smooth and free of powder lumps, ensuring a perfect texture.
- Peanut butter: An excellent source of protein, healthy fats and essential nutrients such as magnesium and vitamin E.
- Chocolate Protein Powder: Provides the essential amino acids needed for muscle repair and growth.
Customization for a vegan diet
Use almond or soy milk and vegetable protein powder with chocolate.
Homemade peanut butter and hazelnut gainer
| Ingredient | Calories | Protein | Lipids | Carbohydrates |
|---|---|---|---|---|
| Milk (150 ml) | 88 | 4.5g | 4.7g | 6.8g |
| Vanilla-flavored protein powder (2 scoops) | 400 | 50g | 6g | 18g |
| Natural peanut powder (20g) | 115 | 5g | 9g | 4g |
| Hazelnut spread (10g) | 59 | 0.6g | 3.5g | 3.5g |
| Frozen banana (50g) | 45 | 0.6g | 0.1g | 11.5g |
| Total | 707 | 60.7g | 23.3g | 43.8g |
Instruction and nutrition
Combine all ingredients in a blender. Blend until smooth.
- Hazelnut Spread: Contains healthy fats and may improve heart health.
- Banana: Provides quick energy and is rich in potassium, helping muscle contractions and bone health.
Customization for a vegan diet
Use almond or soy milk, vegetable protein powder and vegan hazelnut spread.
Homemade chocolate-banana cream gainer
| Ingredient | Calories | Protein | Lipids | Carbohydrates |
|---|---|---|---|---|
| Whole milk (240ml) | 148 | 7.7g | 7.9g | 11.4g |
| Egg whites (1 cup) | 126 | 26.5g | 0.4g | 1.8g |
| Chocolate protein powder (1 scoop) | 200 | 25g | 3g | 9g |
| Oat flakes (50g) | 190 | 6.5g | 3.5g | 32.5g |
| Banana (80g) | 72 | 0.9g | 0.3g | 18.5g |
| Chocolate syrup (2 tablespoons) | 100 | 1g | 0g | 24g |
| Total | 836 | 67.6g | 15.1g | 97.2g |
Instruction and benefits
Combine all ingredients in a blender. Blend until smooth.
- Egg whites: A pure source of protein without the fat found in yolks.
- Oat flakes: Provide sustained energy and are rich in fiber, aiding digestion.
Customization for a vegan shaker
Use almond or soy milk, vegetable protein powder and a vegan egg white substitute.
Homemade strawberry cheesecake smoothie sheeter
| Ingredient | Calories | Protein | Lipids | Carbohydrates |
|---|---|---|---|---|
| Vanilla protein powder (2 scoops) | 400 | 50g | 6g | 18g |
| Digestive cookies (2 cookies) | 150 | 2g | 6g | 20g |
| Milk (100ml) | 59 | 3.2g | 3.3g | 4.5g |
| Frozen strawberries (200g) | 64 | 1.4g | 0.6g | 14.6g |
| Greek yogurt (50g) | 59 | 5.0g | 1.5g | 3.9g |
| Total | 732 | 61.6g | 17.4g | 61g |
Instruction and nutritional benefits
Blend all ingredients except the digestive cookies until smooth. Pour the mixture into a bowl and crumble the cookies over the top before serving.
- Strawberries: Rich in vitamins, fibre and antioxidants, they can improve heart health and blood sugar control.
- Greek yoghurt: A protein-rich dairy product that also provides probiotics for intestinal health.
Customization for a vegan shaker
Use almond or soy milk, vegetable protein powder and vegan yoghurt.
Homemade high-calorie cookie and cream gainer
| Ingredient | Calories | Protein | Lipids | Carbohydrates |
|---|---|---|---|---|
| Vanilla protein powder (1 scoop) | 200 | 25g | 3g | 9g |
| Protein-rich cookies (2 cookies) | 280 | 20g | 10g | 24g |
| Milk (200ml) | 118 | 6.4g | 6.6g | 9g |
| Frozen banana (75g) | 67 | 0.8g | 0.2g | 17.2g |
| Total | 665 | 52.2g | 19.8g | 59.2g |
Nutritional benefits and preparation
The banana should be frozen for two hours before making the gainer. Then place all the ingredients in a blender and blend until smooth.
- Cookies: While they add delicious flavor, remember that they also add sugar. Eat in moderation.
- Banana: An excellent source of quick energy, rich in potassium, which helps muscle contractions and bone health.
To make a vegan shaker
Use almond or soy milk, vegetable protein powder and vegan cookies.
As you've gathered, a typical weight-gain smoothie contains milk, protein powder, chocolate, banana and nuts, offering a balanced mix of macronutrients.
In addition to vegan customization, feel free to tailor your weight gain shake to meet your personal nutritional needs and tastes.
For example, you could use cocoa powder, avocado and other types of nut butter, such as almond butter, for the savory taste. Whey protein powder is also a good source of essential amino acids.
Customize your gainers
Gainer shakes can also be tailored to individual needs, taking into account calorie intake and body type.
Some body types, like ectomorphs, burn fat quickly and can easily build lean muscle. Our article on the best gainers for ectomorphs returns to the subject.
However, other body types have difficulty gaining weight to build muscle and need a different approach.
If you want to gain weight for bulking, you should aim for 700 to 1000 calories a day.
If so, here's another simple high-calorie shake recipe for you:
Ingredients
- 2 cups whole milk (can be almond or dairy milk) (474 ml)
- ½ cup raw rolled oats (40 grams)
- 1 banana
- 2 scoops of protein powder in any flavour
- 1 tablespoon natural peanut butter
- 3 ice cubes
Combine all ingredients in a blender. Blend until smooth and well blended.
Nutritional values
| Ingredient | Calories | Protein | Lipids | Carbohydrates |
|---|---|---|---|---|
| Whole milk (474ml) | 296 | 15.4g | 15.8g | 22.9g |
| Oat flakes (40g) | 152 | 5.2g | 2.8g | 27.2g |
| Banana (medium) | 105 | 1.3g | 0.3g | 27g |
| Whey protein (2 doses) | 400 | 50g | 6g | 18g |
| Peanut butter (1 tablespoon) | 94 | 4g | 8g | 3g |
| Total | 1047 | 75.9g | 32.9g | 98.1g |
4 advantages of homemade gainers
- Accelerate weight gain to increase lean muscle: Homemade gainers can increase your calorie intake by up to 500-1000 calories per serving.
- Provide your protein needs: Protein is vital for building muscle, increasing muscle mass and ensuring rapid recovery.
- Offer balanced nutrition: These weight gainers contain a variety of foods - fresh fruits, whole grains, dairy products and proteins - to meet the macros and essential nutrients you may need every day.
- They're easy to make: Unlike the commercial products in a supplement store, which are expensive and can contain a lot of sugar, you also have complete control over the taste and nutritional content of your weight gain powder recipes.
And these weight gainers save you money and give you healthy drinks. The only potential drawback is the need to consume them quickly, preferably within 24 hours.
Frequently asked questions about home sheathing
What are the common additives in commercial gainers?
Commercial gainers, designed to help build muscle mass, may contain various additives and ingredients that are not always beneficial to health.
Here is a list of additives that are typically found in gainers purchased as is and that may be considered harmful by some consumers or in certain studies:
- Artificial sweeteners: such as aspartame, saccharin or sucralose, which are used to impart a sweet taste without adding calories. Some of these sweeteners can have undesirable effects on health and metabolism.
- Artificial flavors: Used to enhance taste, but may cause allergic reactions or other side effects in some people.
- Artificial colorants: such as Brilliant Blue FCF (E133) or Tartrazine Yellow (E102), which may be associated with health problems such as allergic reactions.
- Preservatives: such as potassium sorbate or sodium benzoate, which extend shelf life but can have adverse health effects, including allergic reactions and digestive disorders.
- Partially hydrogenated oils: Sources of trans fats, known to increase the risk of cardiovascular disease.
- Thickeners: Such as xanthan gum or guar gum, which are generally safe in small quantities but can cause digestive problems in some people.
- Bulking agents: such as maltodextrin, which is a carbohydrate with a high glycemic index that can affect blood sugar levels.
- Emulsifiers: Such as soy or sunflower lecithin, which are added to improve texture but may cause digestive upset in some people.
- Sweeteners: Like high-fructose corn syrup, which can contribute to obesity, diabetes and other metabolic problems.
- Miscellaneous additives: such as anti-caking agents and stabilizers, which are used to maintain product consistency but may have undesirable side effects.
It is important to note that the presence of these additives does not necessarily mean that they are harmful for everyone or in all circumstances.
However, some people may choose to avoid these additives due to personal health concerns, allergies, or the search for a more natural, less processed diet.
For those looking to avoid these additives, preparing homemade gainers can be a healthier alternative, allowing total control over the ingredients used.
What goes into a gainer?
Some of the ingredients you can put in your smoothie for weight gain are milk, protein powder, raw rolled oats, bananas, a little nut butter, such as peanuts or almonds, and chocolate for a savory taste. Oilseeds increase the caloric load of the intake by adding essential lipids for muscle gain.
These ingredients will give you the motivation to eat them when you need them, because they taste good and allow you to vary flavours over time.
Is homemade sheathing good for your health?
Homemade gainers are made from different types of food, such as fresh fruit, whole grains, proteins and dairy products.
As such, they are an excellent source of a balanced diet rich in macros, vitamins, essential amino acids and more calories than your body can burn. Make sure you choose your staple foods carefully, preferably organic!
Should I take the gainer with milk or water?
Milk is an excellent source of protein, which is useful for loading protein into muscles. However, if you're lactose intolerant, it may not be your best option.
On the other hand, opting for water makes the shaker less creamy and reduces the number of calories in your homemade gainer, which is not necessarily your objective...
Is gainer good for skinny people?
High-calorie gainers are best for lean or underweight people who have difficulty gaining muscle weight on their normal diet, as these shakers increase their calorie intake, making it easier to gain mass.
Are gainers fattening?
A high-calorie protein shake helps you gain weight by building muscle.
However, individuals who consume these shakes for weight gain without regular training may have more body fat than muscle.
When should you use your gainer?
Many athletes wonder when to take their gainer. The simplest solution is to consume it as a snack after a meal, so as not to spoil your appetite and reduce your calorie intake.
