We make a geyner at home

It's no secret that many athletes take sports supplements to maintain their physical performance. At once I will say that this is not chemistry! In the world of sports it is necessary to distinguish between chemical preparations and biological supplements. Just enough to read a couple of articles about what it is and how it works. To date, many types of sports nutrition can not be prepared at home (for example, creatine, tribulus). But there are exceptions, which is the geener.

What it is

Gainer is a protein-carbohydrate mixture containing a large number of calories. Such a drink can be made even at home, having at its disposal certain products (which we'll talk about a little later). Carbohydrates are necessary for the body to produce energy, proteins are for building muscles. It is best to take a geyner (regardless of whether he's home or bought) after training, somewhere in 30 minutes. Why, you ask. The thing is that it is at this moment that a carbohydrate window opens, during which the body begins to absorb all nutrients with redoubled force. Gainer at home (or bought) is ideal for energy recovery and simultaneous construction of muscles.

Determine with products

So, with the appointment and definition of the gainer, we sorted it out. It's time to choose foods from which you can prepare carbohydrate cocktails. To choose it is necessary still, proceeding from the fact that the maintenance of carbohydrates in a mix should exceed quantity of fibers in 3 times. Let's start with the protein. It is clear that a cocktail of a piece of meat we will not do, the best thing for this case will be cottage cheese. Low-fat cottage cheese will be an ideal protein base. After this it is necessary to add a triple amount of carbohydrates, which are simply abundant in fruits. It is impossible to be mistaken - they are contained in any fruit. You can interfere in the geyner (at home) everything that comes to hand: apples, peaches, bananas, pears, oranges and so on. In winter, the fruits are slightly heavier to get, and prices are rising noticeably. In this case, they successfully replace honey and jam. Well, now, after we have decided on the sources of the creation of the geyner, we turn to its preparation.

Stir and shake

In order for all components of the mixture to be assimilated by the body, they must be thoroughly mixed and ground. A blender is ideal for this purpose. Fill all our fruktiki and cottage cheese with milk (about 400 ml) and start mixing. Achieve that the whole mass becomes homogeneous and dense. There should not be any lumps and pieces of food. If it's hard for you to take a thick mixture, then add more milk. The received drink is poured into the shaker. Thus, we received a geyner at home, which in turn is almost inferior to the purchase, and in some cases even exceeds it. Another important point - do not make a cocktail of the same products every time. Try something new, experiment and create new tastes, so that there is diversity. What is good at home at home, is the fact that one component of the beverage can be replaced without any problems by analog.