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Customise your protein shake to meet your gaining goals with Bulk.
If you prefer to DIY when to comes to protein shakes or perhaps you’d like to know how you can use our new product Carb+, we’ve got you covered.
Our product range is seriously extensive, with over 150 options available on the website! For this reason, many customers create their own supplement blends by combining single amino acids, proteins and carbs in order to hit custom macro goals.
But this process isn’t for everyone, it can be really tricky trying to work out how exactly to DIY your supps, so we’re here to help you out.
In this blog, we’ll take you through how you can make your own mass gainer shake to best stimulate muscle development, speedy recovery and maximum growth.
All aboard the gains train!
Muscle Food 101
First things first, if you weren’t aware we do stock a seriously good mass gainer product, Muscle Food 101.
So if you prefer to simply scoop and shake, take a look at MF101. But if you’d like to have a crack at making your own bulker, keep on reading!
Why take a mass gainer?
The main reason for taking a gainer is for GAINS. You want to get bigger, boost muscle development and grow your physique. Whether that be for bodybuilding, your preferred sport or just for aesthetics (we hear you ).
Gainers contain macro ratios designed to speed up the muscle recovery process and deliver a surplus of calories to support growth.
Compared to a regular protein shake, mass gainers offer a decent serving of simple and complex carbohydrates, additional amino acids and often healthy fat sources and vitamins.
Pros of DIY
The major benefit of making the gainer yourself is that you have supreme control over the ingredients and the quantities. This means you can adjust the amount of protein and carbs day by day.
It also means you’ve got a multipurpose protein on hand for times when you don’t want a bulking shake as well as an effective carb source which can also be used intra workout or at any other time of the day.
Let’s start creating!
Step 1: Protein
You can’t have a protein shake without protein now, can you?
Here you can pretty much choose any protein powder you like. However, our loyalty lies with Protein Matrix+. It’s uber creamy and contains a lactase enzyme to help with digestion (which is great when you’re consuming a lot of calories!) otherwise WPC is also a good choice.
If you’re dairy free simply sub in Earth Protein! The pea and rice blend is a fantastic alternative to whey.
Simply scoop out a 30g serve and let’s move onto carbohydrates…
Step 2: Carbohydrates
Carbs are really important to include with meals when you’re wanting to add real size to your frame. Carbohydrates deliver much-needed energy to allow you to power through heavy training sessions and replenish glycogen stores which become depleted after intense exercise.
Our carbohydrate pick? Carb+ of course! Carb+ is a blend of three carb sources which each operate differently to deliver a balanced fuel source.
Dextrose Monohydrate and Maltodextrin supply instant energy to produce a spike in your output ability during training and replenish your glycogen quickly after training. The third carbohydrate source, Isomaltulose, provides a more sustained, longer lasting energy release to support improved performance during long gym sessions.
Add 50g of Carb+ to your protein source and we’ll move on…
Step 3: Amino Acids
Boosting your shake with additional amino acids can assist with recovery as well as performance. If you’re serious about building muscle, you won’t want to leave out creatine monohydrate.
Creatine is one of the most researched supplements on the market and has proven time and time again how beneficial it can be for athletes looking to gain strength and increase muscle volume. Add a little creatine and push out more reps, train for longer and see better results faster.
A second optional addition we’d recommend for your DIY gainer blend is glutamine. Glutamine can assist with boosting muscle repair and boasts anti-catabolism properties that work to prevent muscle wastage (which is helpful when you’re bulking!).
Step 4: Fats (optional)
Finally, healthy fats!
The reason we’ve made this an optional step is because if you’re consuming your gainer after a workout, we’d recommend just sticking to protein, carbs and aminos.
Fats are calorie dense, seriously tasty and an essential macro for anyone with bulking goals, however, they slow down digestion. Post workout fast digestion of protein and carbs is preferred to start the recovery process and to replenish muscles.
When you aren’t taking your gainer after the gym, definitely include a source of fats. Our suggestion? Medium Chain Triglycerides (MCT Oils). MCTs are a readily available energy source as they’re easily absorbed and digested and have shown to greatly benefit the development of lean muscle.
Looking for a little more flavour from your fats? You could also choose natural nut butters or even seeds such as flax, chia or hemp as well as whole fat milk.
Our recommended ratio
- 1 scoop (30g) of Protein Matrix+
- 50g of Carb+
- 5g Creatine Monohydrate
- 5g L Glutamine
- 10ml MCT oils or 10g of alternative fat source (non post-training shakes)
Shake it up
Now it’s time to enjoy your gainer! The easiest way to do so is mixing it with water or milk a big shaker. However, we like to combine the powder with milk and a little ice in a blender until smooth and creamy.
You can change up the flavour by choosing different protein flavours, such as Rocky Road and Salted Caramel. Or you can always throw in some frozen fruit for a fresh twist.
How’d you go? Are you enjoying your DIY mass gainer? If you need a little advice on the best supplements to meet your goals, be sure to get in touch with our knowledgeable customer service team.
Or if you’d like to compare your concoction with our pre-made blend, Muscle Food 101, simply request a sample.