loading
There are several reasons why people want to gain weight. Mostly they belong to the skinny side, have a fast metabolism and genetic dispositionals. Reasons are: getting better in sports, building muscles, health issues, ... . No matter for what reason people want to gain weight, everybody who tryed this out, knows that it can be a real challenge. Gaining weight in a healthy way needs two basic concepts. Nutrition and exercises.

In this instructable i will give you the recipe of my own created weight gainer. I focused on proteins and carbohydrates and tryed to avoid using fat. What is more, i don´t use protein powders or other supplements, it is 100 % natural and healthy. Almost without changing my usual eating habits, i was able to gain 10 kg of weight in 11 month after a long period of stagnation in the time before. The only things i changed, was adding this weight gainer to my usual eating habits (+ some other little adjustments) and changing basic concepts according to my exercices (There will follow an instructable which shows the exercises you need to directly place the new gained weight at the right areas of your body). 

As i said, nutrition and exercises are very important, but there is another point you have to focus on more than on everything else. Its all about discipline. It´s not very difficult to go to the market, to buy some bananas and some milk, to go home, to mix it togehter and to make a drink. It´s much harder to do this every day, and it´s much more harder to exercice 5-6 days a week. So if you have goals according to your weight, to your health or to your body shape, the most important thing to succeed is being disciplined. 

Step 1: Bananas

Bananas taste sweet and contain a lot of valuable nutrients. Mineral nutrients like magnesium or potassium, B6 vitamines and hormones like serotonin, noradrenalin and dopamine ==> Bananas make you feel good!!! In the unripe green bananas, the starch-sugar ratio is 20:1, in the mellow yellow, it turns to 1:20. Use the "all yellow" ones (banana 6). The banana will give the weight gainer its main flavor, so if you don´t like that taste, feel free to choose another fruit. For my gainer i always use 1 banana which contributes the following ingredients:

Average weight of a peeled banana ~100 g
  • energy: ~ 88 kcal
  • protein: 1.2 g
  • carbo: 20 g
  • fat: -



Step 2: Milk

So what can i tell you about milk. In milk we find proteins (mostly: casein), carbohydrates, vitamines and micronutrients. The most important carbohydrate in milk is lactose, so if you belong to these people with lactose intolerance, you have to use another liquid.
I take:

~ 400 ml fat reduced milk (1.5 %)
  • energy: 188 kcal
  • protein: 13.6 g
  • carbo: 18.4 g
  • fat: 6 g

Step 3: Low Fat Curd

Low fat curd is a fat reduced milk product of a thick consistency. As the milk is concentrated in this product, it comes with a relative high percentage of protein. The ideal food for diets, i use:

250 g low fat curd (< 1% fat)
  • energy: 215 kcal
  • protein: 30.5 g
  • carbo: 9.8 g
  • fat: - 

Step 4: Oatmeal

Oatmeal is made out of oats. In oatmeal you find a lot of carbohydrates (~ 70%) and proteins (~ 15%). There are also polyunsaturated fatty acids, dietary fibers, vitamins, calcium and iron in it. For my weight gainer i take:

100 g oatmeal
  • energy: 370 kcal
  • protein: 13,5
  • carbo: 59 g
  • fat: 7 g

Step 5: Mix It Together

Take these 4 ingredients, throw them into your mixer and wait a for a minute. Out comes a banana flavored weight gainer for the quitting time. I listed up the most important information about the gainer in the following chart:


 MassProtein CarbohydratesFatEnergy
Banana 100 g 1.2 g 20 g - 88 kcal
Milk 400 ml 13.6 g 18.4 g 6 g 188 kcal
Low fat curb 250 g 30.5 g 9.8 g - 215 kcal
Oatmeal 100 g 13.5 g 58.7 g 7 g 370 kcal
~ 750 g58.8 g106.9 g13 g861 kcal


As you can see we have a good protein : fat ratio. We also have a  lot of carbohydrates. They are the fastest energy supplier for your muscles you can find. So after you finished your workout, always try to find some good carbos (no ice cream or other sweets).The biggest disadvantage of carbohydrates is, that if your body is not challenged enough, and the supply is greater than the consumption, they won´t be burned inside of your muscles, your body will transform them into fat. So don´t forget to excercise enough.

I take this gainer in the evening somewhere between 8 and 10 o´clock. Mostly it´s after i worked out, so i can fill up my empty energy reserves and i have an extra portion of energy for the night time. The average person has a resting metabolic rate (RMR) of about 2000 kcal. So this person would need 2000 kcal/day if he/she spended the entire day resting. Our gainer would give him/her nearly 45 % of the daily enegry dosis. Very active people (5-6 workouts/week) need at least 3500 kcal/day. For them, the gainer ist ~ 25 % of the daily dosis which is still a lot. 

I know that there are more efficient ways (protein powder, whey protein, energy bars...) to gain weight, but in the long run, a lot of them are very expensive and not that natural as this gainer is. There is a whole science behind all this nutrition things, in this instructable i only scratched on the surface and on some basics. Sticking to these basics has been working very well for me in the last month, so try it out, perhaps it will also work for you!

#Note: It´s not a caipirinha so in the beginning it isn´t very easy to drink ~800 ml of a semi liquid drink in a few minutes. I needed a few days to accustom to that quantity and consistency. The more often you do it, the more it becomes a daily habit.
Nice
Small correction:<br> <br> The average adult male requires 2,500kcal/day (2000kcal/day for the average woman). This is not the requirements for a day of rest, but for a day of average activity (<a href="http://www.nhs.uk/chq/pages/1126.aspx?categoryid=51&subcategoryid=165" rel="nofollow">Ref</a>). As your activity levels rise, so do your energy requirements.&nbsp; &quot;Activity&quot; does not just mean trips to the gym, but walking around instead of driving etc.<br> <br> Major correction:<br> <br> Any rapid weight-change (down or up) is potentially very unhealthy, no matter what your diet, and should only be undertaken after consulting your doctor.<br> <br> Warning:<br> <br> If the person you consult calls themselves a &quot;nutritionist&quot;, check their credentials carefully (<a href="http://www.ncahf.org/articles/s-z/sham.html" rel="nofollow">Ref</a>).<br>
@small correction: <br> <br>I was talking about (RMR) which is also called basal metabolic rate. The basal metabloic rate for the average adult male is 2000 kcal/day (As i said). To the basal metabloic rate you have to add the active metabolic rate. For a day of average activity you have to add ~500 kcal which means you need 2500 kcal over the entire day (As you said). For days of high activity you have to add an active metabolic rate of ~1500 kcal which means you need ~3500 kcal over the entire day (As i said). These are approximate values which can vary depending on your age, your metabolism or your weight. To get the exact values you need to use calculation formulas. <br> <br>Example: You can use the formula of the world health organisation (WHO) for calculating your basal metabolic rate: <br> <br> <br>women: <br> <br> &acirc;‰&curren; 3 age GU (MJ) = 0,244 x KG [kg] - 0,130 <br>3 - 10 age GU (MJ) = 0,085 x KG [kg] + 2,033 <br>11-18 age GU (MJ) = 0,056 x KG [kg] + 2,898 <br>19-30 age GU (MJ) = 0,062 x KG [kg] + 2,036 <br>31-60 age GU (MJ) = 0,034 x KG [kg] + 3,538 <br>&gt; 60 age GU (MJ) = 0,038 x KG [kg] + 2,755 <br> <br> <br>men: <br> <br>&acirc;‰&curren; 3 age GU (MJ) = 0,249 x KG [kg] - 0,127 <br>3 - 10 age GU (MJ) = 0,095 x KG [kg] + 2,110 <br>11-18 age GU (MJ) = 0,074 x KG [kg] + 2,754 <br>19-30 age GU (MJ) = 0,063 x KG [kg] + 2,896 <br>31-60 age GU (MJ) = 0,048 x KG [kg] + 3,653 <br>&gt; 60 age GU (MJ) = 0,049 x KG [kg] + 2,459 <br> <br>You get the results in Megajoule (MJ). Multiply the result with 239 to get it in kcal. After that you have to add the active metabolic rate. This rate varies significantly. Depending on your physical activity level (PAL) you have to multiply the basal metabolic rate with a factor between 1.2 (very inactive people) and 2.4 (very hard working people, competitive peoples). <br> <br> <br>@major correction: <br> <br>&quot;Any rapid weight-change is potentially very unhealthy&quot; is a little bit vague. Do you have concrete numbers? Anyway, thanks for the note!

About This Instructable

24,275views

23favorites

License:

More by Prototyp 81:Wood Hand How to build a Metal Arm How to make a weight gainer 
Add instructable to: