How to make a homemade gainer (from 9 natural ingredients)

There is probably no point in deluding yourself that gainers are among the most important and most wonderful supplements. We have to be honest and admit that even when we were putting together our our ranking of the best gainers we've had a hell of a time choosing. Most manufacturers like to make do with low-quality ingredients and rely on simple sugars instead of complex carbohydrates.

But why not make a quality gainer at home? After all, no special ingredients or overpriced flavourings are needed. So let's take a look at how to make a carbohydrate-protein concentrate from a few commonly available foods in the following article.

What ingredients for a homemade gainer can we use?

You can use the following ingredients for a homemade gainer:

1. Whey protein

If you want to make a proper gainer, it is definitely a good idea to use whey protein. Not only does it contain the amount of protein needed for muscle growth, but it also makes the resulting mixture taste great.

When you want to avoid any supplements, protein is not a necessity, however, it is good to have some fast digesting protein in your post-workout shake. And that's why we recommend it.

Well, if you don't know what protein to choose, you can take inspiration from our ranking of the best proteins.

2. Oatmeal

Although oatmeal was one of the many foods that became the target of Filip Grznar's regular attacks, I can only recommend it from my own experience.

They are a great source of complex carbohydrates, vitamins A, B1, B2, D and E, iron, calcium, potassiumphosphorus, copper, manganese and many other substances that positively affect our organism.

They taste great in all ways and are suitable not only for breakfast, but also as part of a pre-workout meal or post-workout shake.

3. Peanut butter

If you're looking for a way to get maximum calories in minimal volume, here's the solution.

Peanut butter is a premium source of fat and protein, contains a high amount of potassium and fiber, and last but not least, it's a calorie bomb that tastes great.

You can use any butter that is made up of 100% peanuts. Avoid products with added sugar, salt or other additives.

TEST: A selection of the best peanut butters on the market!

4. Real cocoa

Any chocolate lover will appreciate the option to add cocoa to their gainer. In addition to the great taste , you will also give your body a huge number of health benefits, such asStimulating your nervous system, lowering blood pressure and improving immunoglobulin A production.

Thanks to the high content of antioxidants, minerals and vitamins , you will stimulate proper brain function and promote the release of dopamine, which will lead to a better mood.

5. Chia seeds

Chia seeds are a superfood that needs no long introduction. They contain high levels of omega-3 fatty acids, phosphorus, calcium, manganese, potassium, sodium and B vitamins. They are also an excellent source of calories, which makes them an ideal gainer food.

Unlike many other seeds, they don't have a strong taste and even when sweet they taste great.

6. Coconut

Coconut is also great for homemade gainer.

In addition to tasting great, it also contains saturated fatty acids, which are a great source of energy for the body. In addition, the lauric acid content will improve the functioning of the immune system and get rid of"harmful" bacteria and any eczema or rashes.

7. Egg whites

Undenatured egg whites as an essential part of a home gainer were promoted by the recently deceased bodybuilder and supermutant Rich Piana.

Of course, we understand that the vast majority of you probably don't want to use raw egg whites, butgiven their highamino acid profile and the amount of highly usable protein, it's a really good quality and convenient (not essential) gainer ingredient.

8. Fruits

Fruits should also be an indispensable component of a proper homemade gainer.

Thanks to its content of simple sugars, it will improve post-workout recovery and replenish lost glycogen stores. The best choice is a banana, which is easy to blend and brings all the ingredients of the gainer together, but of course you can use any fruit you like.

9. Milk (lactose-free)

To make the gainer liquid, you need to use milk or water.

In case you use milk, the final product will taste much better and you will also increase its caloric value. From my own experience, I recommend reaching for lactose-free milk.

If you don't want this option either, you can use water, almond milk or another alternative. However, be aware that the final taste of the gainer will be much worse.

TIP: Dairy - Yes or No?

So how to prepare your gainer?

Now that you know what ingredients a proper gainer should contain, let's take a look at the preparation itself. Of course, you don't have to use all the foods listed at once, it depends on your caloric requirements.

For example, you can try the following combination:

• 30g of flavored protein (120 kilocalories, 25g protein)
• 50g oatmeal (185 kilocalories, 29g carbohydrates)
• 40g peanut butter (250 kilocalories, 20g fat, 10g protein and 8g carbs)
• medium banana (85 kilocalories, 20g carbohydrate, 2g fibre)
• 200ml semi-skimmed milk (95 kilocalories, 10g carbohydrate, 7g protein)

In one dose of such a gainer you get 735 kilocalories, 67g of carbohydrates and about 50g of protein, which is absolutely ideal for proper recovery and muscle growth after a workout. It is of course also possible to add other ingredients, such as chia seeds, for example.However, you have to take into account that the caloric value will increase even more.

All the ingredients just need to be mixed in a blender and blended to create a smooth and creamy drink.

We've picked the best nighttime proteins of the year 2025!

When can I use such a gainer?

Youcan take a homemade gainer at any time, but it is best taken after a workout or for breakfast. Since its preparation is not as easy as with instant products, it is not very ideal choice for a snack for school or busy situations when you can't eat.

For breakfast

If you struggle to eat solid food for breakfast shortly after waking up, a gainer is a very suitable solution. By not eating the nutrients, but drinking them, they will be easier for your body to digest and you won't have as much trouble eating them.

After training

During a workout, the body is in a catabolic state, and in order to start rebuilding damaged muscle fibers after exercise to ensure muscle growth, it needs nutrients. With a home-made gainer you can replenish them easily, cheaply and quickly.

However, due to the high calorie content, we recommend taking no more than two gainers per day, becauseIf you consume more than that, you risk gaining unnecessary fat.

Now that you know how to make a homemade gainer in no time, you don't have to spend money on broken and cheated supplements.

And the price of such a gainer?

for oatmeal, for a scoop of protein, for peanut butter, for a banana and for milk. As a rough guide, you will pay about for such a homemade nutritionally rich shake.whereas a single serving of a classic store-bought gainer can cost well over .

Do you make your own gainer at home? Do you have any special enhancers or favourite ingredients? Let us know in the comments and inspire other readers!

How to make other supplements at home:

• How to Make Your Own Joint Nutrition
• How to Make Your Own Pre-workout