Create Your Ideal Homemade Gainer POWDER
There’s a ton of gainer shake recipes out there. Heck, our high calorie smoothie recipes are some of the most popular out there. But a lot of people avoid making their own gainer powder. A shake or smoothie is something you will have to drink within a certain period of time. A gainer powder can be kept in a cupboard for a long time and added to smoothies, shakes or even drank with milk or water.
A homemade gainer powder can be specified to meet your fitness and diet goals. Homemade gainer powders are often cheaper and have better ingredients than most of the commercial gainer powders.
This is a recipe that combines a few different powdered forms of food into one super powder. This powder has a great balance of protein, calories and nutrition. It avoids sugar, food coloring or artificial flavors. This recipe does not use maltodextrin, which is a simple form of carbohydrates that exist in almost all commercial gainer shakes.
This recipe is full of natural ingredients made from real foods.
You can use this homemade gainer powder in the same way you would any other gainer powder or protein powder. Add it to a smoothie or shake. Or just mix it with milk or water and drink it that way.
A gainer powder is a great way to add extra protein and calories to your diet.
This recipe calls for a few ingredients, but each of them is important. There are no ‘filler’ ingredients that are added just to increase the amount of powder. Instead, every ingredient plays an important roll in providing your body with the fuel it needs to grow.
The first and most basic ingredient in any gainer shake is going to be protein powder. You need to consume a lot of protein if you are attempting to gain weight. Protein will help ensure that you are gaining muscle and not only gaining fat.
When making my own powders I almost always get pure whey protein powder. Whey is simply a form of protein which is extracted from cow milk. This way I know exactly what I am putting in to my body. I don’t need any extra flavors, colors, or unwanted fillers in my powder.
You are welcome to use your favorite protein powder, which might not be pure whey protein. It’s up to you and it won’t hurt anything to use whatever protein powder you have laying around.
The protein powders is obviously added for the protein.
Peanut Butter Powder
Peanut butter powder is just what it sounds like. It’s powdered peanut butter. It’s made by companies like Jif.
Powdered peanut butter is loved by bodybuilders because it is high in protein, low in calories, and still retains a peanut flavor. Powdered peanut butter is created by taking out the fat from peanut butter. This removes a lot of the calories and allows manufacturers to create a powdered form of the food. It’s a popular addition to gainer shakes by those who don’t want all the fatty calories in regular peanut butter.
I think the Jif brand tastes the best, so that is what I use, but PB2 is another popular brand with similar nutritional makeup.
Powdered peanut butter is another great source of protein, and it also adds to the flavor of this gainer powder.
Almond flour is just skinned, ground up almonds. It’s gluten free and doesn’t really have anything to do with milled flour. Almond flour is sometimes used for baking cookies and macaroons. Think of this as almonds in powdered form.
Almond flour is fantastic because it is high in calories, with an excellent ratio of fats, proteins and carbs. 2 Tablespoons of almond flour contain 5 grams of fat, 5 grams of carbohydrates and 4 grams of protein. That’s a very good balance of each macro nutrient.
I get my almond flour from Amazon as it tends to be cheaper than the ones in the grocery store. You can also use almond meal instead of almond flour. The difference is that almond meal has the almond skins intact when it is ground up. This creates a powder that is not as fine as almond flour. I like how fine almond flour is, so that is what I use.
Almond flour also tastes great. It tastes just like almonds. That’s why people make cookies with it.
Almond flour is added to this recipe for the taste and the overall nutritional value.
Similar to almond flour, oat flour is just ground up oats. You can easily do this yourself by getting some quick oats and throwing them in a food processor. Some people even use a (clean) coffee bean grinder to turn their oats into a fine floury powder.
You can buy a fat tub of oat flour online for around $30 if you don’t want to make your own.
Oats are a healthy source of calories. They are mostly carbs, but also contain a good amount of protein. The reason you want some carbs in your gainer shake is that carbs are absorbed by your body a lot faster than fats or proteins. Since most people drink a gainer shake right before or right after a workout, the carbs will be absorbed faster, quickly giving your body the energy it needs to start recovering from your workout.
The oat flour is a major source of calories in this gainer powder recipe.
I think the almond flour and peanut butter powder make this powder taste pretty good. Especially if mixed into a smoothie. However, if you are drinking this with milk or water and nothing else, you might want to add some extra bit of flavoring. Cacao or powdered chocolate is one that works well.
Really though, you can add just about any flavoring that you enjoy. Cinnamon would also be good. Just don’t add too much of any of it. You don’t want to ruin the healthiness of this powder by adding a bunch of great tasting junk to it.
Just add enough to make it more flavorful.
Ratios and nutrition
So the ratio of ingredients really depends on what your goals are and what your budget is.
If you are looking to gain a lot of weight, add more oat flour, as this is where most of the calories are coming from.
If you want a powder that is higher in protein, add more whey and peanut butter powder.
If you are on a budget, don’t add too much almond flour, as that tends to be the most expensive ingredient.
It all depends on what your goals are.
This is a table of the nutritional values of 2 tablespoons of each ingredient:
|Peanut Butter Powder||45||5||1||5|
If you added an equal portion of each ingredient, that is what the nutritional makeup of 1/2 a cup of the gainer powder would look like. I usually add more whey and oats than I do almond flour and peanut butter powder, but that’s just my preference.
This gainer powder is a great way to add protein and calories to your diet.
I’m on this keto kick so I’m trying to stay off the carbs. I’m trying to lose this belly fat. Im afraid the carbs in a mass gainer will kick me out of ketosis. However, I want to add more calories so that I can build more muscle (I’m “skinny fat”). A lot of fat is bad for protein absorption, right? How do I create the perfect shake high in protein and calories but low carb and fat? Is that even possible?