Okay so I’m finally sick of paying for overpriced and mid quality mass gainer shake powders and want to start making my own blend of sorts. I want to try to hit the same macros if I can by using primarily oats and whey, maybe throw some BCAA’s and/or Leucine in there? What do you guys think? I work crazy hours so it’s not always possible for me to prep and cook (a lot of the time it is, and I do, but when you come home exhausted the last thing I want to do is try to cook…) Does anyone have a recipe they use or would suggest?
What is a mass builder without fats?
I like to use oats, coconut oil, egg whites, heavy cream, tons of whey, and sometimes egg reeses yum.
Coconut milk powder is something I don’t really see many people recommend and use but is delicious and you get some good saturated fat. Coconutt oil doesn’t work as well to make a thick and delicious shake.
If you use whey and egg whites you do not need extra leucine or any other BCAA’s.
Other than what they said, it really depends on how dirty you wanna go, but keeping it “clean” I would say peanut butter and really dark chocolate are good choices.
If you want to go dirtier, ice cream, nutella, or marshmallows.
Not really a recipe, just ideas for ingredients.
[quote]Sutebun wrote:
Coconut milk powder is something I don’t really see many people recommend and use but is delicious and you get some good saturated fat. Coconutt oil doesn’t work as well to make a thick and delicious shake.
[/quote]
You are right about coconut oil but Coconut butter works great in shakes. It is a lot more emulsifyable. If I were going to use egg whites, I would use whole eggs. Bananas.
Mine is just 1 litre of whole milk with oats and olive oil.
What macros are you trying to hit?
[quote]strongmanvinny wrote:
What is a mass builder without fats?
I like to use oats, coconut oil, egg whites, heavy cream, tons of whey, and sometimes egg reeses yum.[/quote]
agree with this 100% , way better than buying overpriced weight gainer… Add natural peanut butter to that list.
A nice simple dry mix from Derek Howes is:
3/4 cup (60g) Rolled Oats
1 1/2 Scoops (45g) Protein Powder (2 scoops for Metabolic Drive; higher quality)
2 tbsp (10g) Cocoa Powder
3 tbsp (18g) Powdered Peanut Butter
2 tbsp (11g) Chocolate Mix
Pulverize and blend ingredients in a processor and you’re done.
The thing I like about this is it’s a powder. You can make one serving at a time, but it is easy to create a larger batch for the week and store it in the refrigerator. The suggestion for coconut milk powder for extra saturated fat is a good idea and will probably taste great in a custom blend.
Prepping dry ingredients is also a time saver if you plan on adding oils and wet ingredients to it in a blender later. (The Reese’s eggs sound really good.)
If you want BCAAs and leucine, you may want to supplement with those in a pill form. Adding them to your shake can make the taste bitter, and the consistency gritty. But that’s a matter for your own preference and convenience.