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A question we get asked a lot by those looking to pack on the muscle mass:

‘I’m trying to build muscle, what mass gainer should I buy?’

Our answer will always be to ensure you try to source the majority of your intake from whole food sources; food > shakes. This way you will stay fuller for longer, and more often than not save money whilst consuming a more beneficial meal.

However this isn’t to say that mass-gainers are to be thrown out of the equation altogether, given that many ectomorphs and mesomorphs will struggle to hit their macronutrient and calorie targets (especially carbohydrates) commonly. Time constraints impacting eating schedules and boredom of eating endless piles of carbs can also be a factor where utilising a mass-gainer style shake will help you reach your meal and daily targets, supplementing smaller meals, or even replacing them altogether in times of need. Also these are easier to transport, given they are a powder and don’t have to be refrigerated.

It should also be noted that if you are struggling with the amount of Low-GI Carbohydrate consumption on a bulk, due to the sheer volume and digestive issues due to too much fibre consumption, up to 20-25% of your intake can be made up of simple sources, spread out evenly amongst meals, alongside 5-10g of fibre in said meals!

We have put together a selection of delicious, macro dense homemade Mass Gainer shake recipes for you.

All the below shakes have been input on to the MyFitnessPal app for smartphones. Simply input the titles given- listed below in inverted commas- and you will have your macros for the shake sorted!

 

‘LDNM Mass Gainer 1’:

  • 100g Rolled Oats,
  • 100g Banana,
  • 25g Almond Butter
  • 40g LDNM Whey Protein 
  • 200ml Whole Milk,
  • Ice,
  • Water to reduce thickness as desired.

Directions:

  • Add rolled oats, milk, ice and water, blending until smooth.
  • Add whey and banana, blending until smooth.
  • Add almond butter, blending until evenly mixed.

Cost:

£1.40

Macros:

Kcal: 920kcal   Protein: 56g   Carbohydrate: 99g (Sugars: 33g, Fibre: 14g)   Fats: 30g (Saturates: 7g).

Taste Test:

9/10.

‘LDNM Mass Gainer 2’:

You will need a high power blender for this. Or simply heat the snickers in the microwave for 10 seconds or until it softens slightly!

  • Snickers Bar (52g),
  • 100g Rolled Oats,
  • 300ml Semi-Skimmed Milk,
  • 40g LDNM Whey,
  • Handful of torn Spinach,
  • Ice,
  • Water to reduce thickness as desired.

Directions:

  • Blend milk, rolled oats, and water together until smooth.
  • Add whey, and blend.
  • Dice Snickers bar into small squares (<1 x 2cm), and blend until at desired consistency.
  • Add crushed ice and blend until at desired consistency.

Cost:

£1.50

Macros:

Kcal: 921   Protein: 57g   Carbohydrates: 111g (Sugars: 44g, Fibre: 10g)   Fats 26g (Saturates: 9g).

Taste Test:

Phwooooaaarrr!

‘LDNM Mass Gainer 3’:

Ingredients:

  • 200g Vanilla Ice Cream,
  • 40g LDNMChoc Whey,
  • 300ml Semi-Skimmed Milk,
  • 100g Rolled Oats,
  • 30g Oatbran
  • Generous handful of softened  (steamed) Kale,
  • Ice,
  • Water to reduce thickness as desired.

Directions:

  • Blend all until smooth!

Cost:

£0.90

Macros:

Kcal: 1,060   Protein: 61g   Carbohydrates: 133g (Sugars: 51g, Fibre: 14g)   Fats: 28g (Saturates: 11g)

Taste Test:

8/10 (don’t be put off- I hate mint!).

‘LDNM Mass Gainer 4’:

Ingredients:

  • 100g Rolled Oats,
  • 100g Raspberries,
  • 100g (Sainsbury’s) Triple Chocolate Dairy Ice Cream,
  • 200ml Whole Milk,
  • 40g Chocolate LDNM Whey,
  • Generous handful of Spinach
  • 1 x medium grated Carrot,
  • Ice,
  • Water as to preferred consistency.

Directions:

  • Add rolled oats, raspberries, whole milk and water, and blend until smooth.
  • Add ice, whey and vegetables, and blend.
  • Add ice cream and blend.
  • Water to reduce thickness as desired.

Cost:

£2.00

Macros:

Kcal: 852   Protein: 54g   Carbohydrates: 99g (Sugars: 33g, Fibre: 14g)   Fats: 24g (Saturates: 10g).

In Summary:

These are just some fun variations on mass-gainer style shakes; created to show you how you can hit your macros for a lesser price tag with a large spectrum of ingredients. Some greens that you can add to shakes to up the health and well-being factor, without destroying the taste, are listed below:

  • Spinach,
  • Kale,
  • Swiss Chard,
  • Cabbage,
  • Carrot,
  • Zucchini,
  • Cucumber,
  • Broccoli.

For some lower calorie Quick & Simple Smoothie recipes click here.

If you are looking to embark on a structured, proven and extremely effective Lean Bulk, please check out or Bulking Bible. It contains 20 weeks of progressive diet and cyclical training that’s unmatched, alongside 24/7 support and masses of genuine results from working people of all ages.

As always tweet your creations to @LDN_Muscle, and feel free to experiment and hit us up with your own creations for under £2!