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What Are The Best Homemade Recipes?

This week our forum members post their homemade recipes and answer questions about whether or not they work better than supplements and what supplements cannot be replicated at home. Try them out now!

By: Topic Of The Week


TOPIC: What Are The Best Homemade Recipes?

The Question:

Homemade recipes can save you a bundle on supplements. Yes, that is right, creatine products, weight gainers, meal replacements; they can all be created through a simple homemade recipe.

What are some of the best homemade recipes to replace buying supplements? Be specific.

Do homemade recipes work better, or do the supplements that you buy work better?

Which supplements can you not replicate with a homemade recipe?

Show off your knowledge to the world!

The Winners:

    Prizes:
      1st place - 75 in store credit.
      2nd place - 50 in store credit.
      3rd place - 25 in store credit.

To use your credit, e-mail Will @ will@bodybuilding.com for more info.


1st Place - RippedJordanian
Contact This Author Here.

Homemade supplements in the form of shakes, cookies, bars, pancakes and other foods are extremely underrated. Lots of supplements, especially protein and carbohydrate supplements can be easily made using a few ingredients found in any kitchen.


Ingredients

Low fat protein shakes, sugar filled weight gainers, even creatine or NO booster blends can all be made from the basics. Here are the basic ingredients you need:

whey

Unflavored Whey Protein:

    This is a quick, natural, and easy way to get protein into your shake. I recommend Optimum's 100% Any Whey. Whey protein is a high quality, quick digesting, glutamine filled protein, which makes it optimal for post workout.

Non-Fat Cottage Cheese:

    Cottage cheese contains casein protein, which is a slow digesting protein. This makes it optimal to eat before sleep to provide your muscles a constant flow of protein.

    1 cup: 0.6 grams fat, 2.7 grams carbs, 25 grams protein.

Natural Peanut Butter:

    This contains lots of healthy omega-3 fats which the average diet lacks, as well as lots of protein and some carbohydrates. This brand has added egg whites and healthy oils http://www.bodybuilding.com/store/pb/sport.html. Natural peanut butter is optimal for use later in the day, when you need less carbohydrates and more oils and proteins.

    1 tablespoon: 8.1 grams fat, 3.1 grams carbs, 4 grams protein.

Honey:

    This is a great source of high GI carbohydrates, which means they digest quickly. This makes honey optimal for a post workout insulin spike to fill your muscles with energy. It's also great for adding sweet taste to your shakes.

    1 Tablespoon: 0 grams fat, 17.3 grams carbs, 0.1 grams protein.

Skimmed Milk:

    Milk contains slow digesting lactose, as well as a mixture of casein and whey in the ratio of 4:1. This makes milk good for use anytime in the day.

    1 Cup: 0.6 grams fat, 12.3 grams carbs, 8.7 grams protein.

Eggs/Egg Whites:

    Eggs contain healthy unsaturated fats, almost all the vitamins and minerals, and all the essential amino acids your body needs. However, the yolk contains cholesterol and fat, so sometimes it is removed and only egg whites are used. Egg protein digests quite quickly, so it is optimal to eat eggs post workout to quickly supply your body with minerals, vitamins, and proteins.

    1 Egg: 5 grams fat, 0 grams carbs, 7 grams protein.
    1 Egg White Fat: 0 grams, 0 grams, 3.6 grams protein.

Banana:

    A banana contains moderately digesting sugars, as well as 422.4 mg of potassium. They add a great creamy flavor when combined with milk in a shake.

    1 Banana: 0.4 grams fat, 27 grams carbs, 1.3 grams protein.

Cinnamon:

    Cinnamon is a great spice for taste without calories, and it also helps with insulin sensitivity.

Almonds/Walnuts:

    These are great for extra calories from healthy fats and proteins. They are optimal to eat before sleep because they contain healthy fats and proteins, as well as a small amount of slow digesting carbohydrates. Also, for those hard gainers with a raging metabolism, almonds are dense calorie-wise.

    23 Almonds: 14.4 grams, 5.6 grams, 6 grams.
    14 halves: 18.5 grams fat, 3.9 grams carbs, 4.3 grams protein.

Instant Oats:

    Oats are a great source of slow digesting carbohydrates and some protein with minimal amounts of fat. This makes them optimal to eat throughout the morning, and before gym.

    1 Cup: 10.2 grams fat, 108 grams carbs, 26 grams.

Instant Coffee:

    This soluble coffee will offer a great source of caffeine for energy, as well as a great taste with no calories.

Strawberries:

    A low calorie sweetener and great tasting addition to any shake or meal.

    1 Cup: 0 grams fat, 0.9 grams carbs, 0.1 grams protein.


Recipes:
What are some of the best homemade recipes to replace supplements?

Quick Mixes:

    Note: The * signifies that the specific ingredient is optional for ectomorphs, or people with high metabolisms who require more calories.

    Post-Workout Shake/Morning Shake:

    • 1 scoop unflavored whey protein
    • 2 cups of milk
    • 3 egg whites/*3 whole eggs
    • 0.25 cup instant oats
    • 1 banana
    • 1 teaspoon cinnamon
    • 1 tablespoon natural peanut butter
    • 1 cup cottage cheese
    • * 2 tablespoons of honey
    • Nutritional Information: 11.7, 84, 80

    Before Sleep Shake:

    • 1 scoop of unflavored whey protein
    • 1 cup of milk
    • 7 halves of walnuts
    • 1/2 cup cottage cheese
    • Nutritional Information: 10.6, 17.8, 42.5

    Pre-workout Shake:

    • 1 banana
    • 1 cup milk
    • 1 teaspoon instant coffee
    • 2 egg whites/*2 eggs
    • teaspoon of honey
    • Nutritional Information: 1, 39.3, 15.9

    Ketogenic (Low carb) Diet:

    • 1 tablespoon peanut butter
    • 1 scoop unflavored whey protein
    • 1/2 cup cottage cheese
    • 1 egg
    • 1 cup of milk
    • 2 packets of artificial sweetener
    • 5 strawberries
    • Dash of cinnamon
    • Nutritional Information: 15, 20.3, 52.2

    Creamy Walnut Oatmeal & Strawberries:

    • 1 cup milk
    • 1/2 cup oatmeal
    • 1/2 large banana
    • 5 strawberries
    • 1 tablespoon grounded walnuts
    • Nutritional Information: 11, 66.3, 18.6

    Combine the milk and oatmeal in a small pan, cook it over low heat while stirring slowly for 2 min. Stir in the mashed banana and switch off the heat. Add the walnuts and strawberries.

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Food Variations

It's possible to make your own variations of foods if you don't want shakes. Protein bars are just shakes with less milk and oats. Pancakes can be created by mixing eggs/egg whites with a little milk, protein powder, and some oatmeal. Cinnamon, honey, or artificial sweetener can be added also.

The possibilities are endless, and you can change from the boring taste of your flavored protein. You can also purchase some glutamine and BCAA's and add them to all these shakes for even greater results, and for a closer replication of your favorite protein blends.

Homemade Creatine Formula:

    I can assure you this home-made mixture will give you the same results as high dollar creatine formulas, if not more. Creapure is the highest quality creatine, and micronizing it increases its absorption even more. All the ingredients are the same except for taurine, betaine HCL, and l-glutamic acid, which are severely under-dosed anyways, and therefore useless.

    Grapefruit juice also has chemicals and sugars which aid even more with transport. And with my way of taking it, I can assure you will get better absorption.

Ingredients Cost Servings
Micronized Creatine Creapure $7.95 30 Servings
3 NOW Dextrose $9.75 36 Servings
ALA $7.49 50 Servings
Total: $25.19 30 servings and a little left over

Just mix the creatine with some grapefruit juice and drink it. Now have a protein shake or a meal containing protein. After 30 min, take 37.5g of dextrose. Wait another 15 min and take the other 37.5g of dextrose. The reason for this is that creatine levels don't reach their maximum for 45-60 min in the blood.

Insulin reaches its maximum about 30 min after ingesting sugar. I have time it so that a greater insulin spike occurs at the times where creatine is at its peak level and before so that you get maximum absorption of your creatine. The protein also increases the insulin even more, if you gain fat easily, you can reduce the dextrose to 50g and you will still have good absorption because of the timing and the protein!

Purchased Popular Creatine Formula:

    $57.49 with 30 servings

    Although the homemade mixture may require a bit more time, it has many more advantages. It's $32.30 dollars cheaper, it has higher quality creatine, it absorbs better, it has no under dosed useless ingredients, and it is natural!

    It's possible to create many other basic supplements for much lower prices. The basic ingredients of NO, creatine, and energy boosting supplements are all available at BB.com. Companies just mix them for you, throw in some useless chemicals, and charge you double!


What Works Best?
Do homemade recipes work better, or do the supplements that you buy work better?

Protein + amino acid blends, weight gainers, basic creatine blends, and basic nitric oxide blends can all be replicated with 100% accuracy at home. You can just purchase the ingredients in bulk and mix them together for a much better price. Also, you may not always find the protein powder that best fits your needs, but at home, you can create a blend of exactly what your body needs.

As a result, I believe homemade recipes work better if you mix them the right way. You can even grab one of your own jars, mix in all the powdered ingredients of your favorite supplement or create your own, and have some of that every day.

With homemade recipes, you save money, you can change the taste, you can use natural ingredients, and you can mix in precisely what your body needs. The only advantage of supplements is that they require no mixing or thinking. But is it worth the double price? I doubt it.


Can't Replicate:
Which supplements can you not replicate with a homemade recipe?

Complicated blends and mixtures may call for ingredients which you cannot purchase in bulk. These are impossible to replicate. Supplements containing herbal extracts and hormonal ingredients are also impossible. Fortunately, these usually do not make up the bulk of your supplement stack, and your basics are easy to replicate in the kitchen.

I hope you can save yourself a lot of money, using these natural, great tasting, and flexible recipes. Thanks

Basil

Dark_Knight_Basil@hotmail.com
RippedJordanian on the boards


2nd Place - Liquid_diet
Contact This Author Here.

There are so many products offered by today's supplement companies, that it is hard to know what to buy. Purchasing a supplement for every nutritional need and fitness goal can become very expensive. While many goal-specific products are worth the money, some supplements are not necessary.

Both meal replacement powders and weight gainers can be made at home, and usually for a fraction of the cost of those offered by supplement companies.


Recipes:
What are some of the best homemade recipes to replace buying supplements? Be specific.

These are some of the recipes I throw together in a blender throughout the day. In addition to the ingredients listed in these recipes, I also use honey, chocolate milk flavoring, different flavored yogurts, and those flavored syrups (sugar free) that they use at coffee shops in order to change up the tastes of my shakes so I don't get sick of the same flavors. I will also add protein powders to many shakes, but have left these out to make the recipes below completely supplement-free.

All these recipes are combined in a blender and then blended for several minutes.

Peanut Butter Banana Weight Gainer:

  • 1 1/2 cup low fat or skim milk
  • 1/2 cup low fat plain or banana yogurt
  • 1 cup rolled oats
  • 2 frozen bananas
  • 3 tablespoons peanut butter
  • 1 tablespoon flax or EFA oil
  • This recipe offers a large amount of calories, and the amount of any of these ingredients can be manipulated to meet more specific nutritional requirements. I will often add chocolate flavoring to this recipe as well.

Strawberry Banana Meal Replacement:

  • 1 cup strawberry banana yogurt
  • 1 banana
  • 1 cup frozen strawberries
  • 1 1/2 cup low fat or skim milk
  • This simple recipe has a fruity flavor to change it up from the chocolate and peanut butter taste of my weight gainer.

Morning Booster Shake:

  • 1 cup coffee
  • 1/2 cup low fat yogurt
  • 1/2 cup low fat or skim milk
  • 1/2 cup rolled oats
  • chocolate milk flavoring to taste (powder or syrup)
  • Ice
  • This recipe is relatively light and goes down easy first thing in the morning.

Mid-Day Energy Booster:

  • 1 cup green tea
  • 1/2 cup skim milk
  • 1-2 tablespoons honey
  • Ice
  • This snack-like drink is rich in antioxidants due to the green tea.

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What Works Best?
Do homemade recipes work better, or do the supplements that you buy work better?

In many cases, homemade recipes work better for the individual. Recipes concocted at home can be manipulated to fit nutritional needs exactly. An exact ratio of carbohydrates, protein, and fat can be met by adjusting the ingredients and proportions added to a homemade recipe.

Weight gainers and meal replacements produced by supplement companies can be effective, but may not be exactly what someone is looking for based on their individual diet. Some weight gainers are filled with more sugars and fat than the average fitness-minded person desires.

The busy lifestyles of today tend to prevent bodybuilders and athletes from being in close proximity to a kitchen at all times. This is where meal replacement and weight gaining supplements prove useful. A meal replacement packet or a zip-lock bag full of weight gaining powder can be easily transported to the gym or office to help the busy individual meet their caloric and nutritional goals for the day.

However, there is no replacement for food. The human body is designed to function on real food, and bodybuilders and athletes should never replace too many of their daily calories with supplements. Fruits, dairy products, and oats are just some of the real foods that can be thrown in a blender to make a nutritious shake.


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In addition, taste can be manipulated when making recipes at home, while a large tub of weight gainer produces the same taste day after day.


Can't Replicate:
Which supplements can you not replicate with a homemade recipe?

While some people make "homemade" cell-tech type and BCAA concoctions, they are not truly homemade, as bulk creatine powder or amino acid powder must be purchased to combine with household ingredients. This is why I chose not to provide these recipes. Quite simply, the addition of dextrose or types of artificial flavoring like Crystal Light are the only addition to make these like the more expensive supplements offered.

Obviously, any supplements with complex proprietary blends cannot be replicated without access to a factory. The extraction processes involved in acquiring many ingredients are too complex to be understood by the average individual. Although herbs and ingredients are available online, it is not realistic to make most supplements at home.

After shipping costs and the labor of combining and capping the ingredients purchased, it is not that economical to make many supplements at home. The types of supplements that are best left to be produced by companies include test boosters, thermogenics, and NO products to name a few.

My suggestion is to save money on meal replacements and weight gainers by making real food recipes at home in the blender, while sticking to supplements for more specific purposes. Both supplements and homemade recipes have their place in today's world of fitness and nutrition.


3rd Place - LewsTherin41
Contact This Author Here.


Best Recipes:
What are some of the best homemade recipes to replace buying supplements? Be specific.

Here are a few great recipes that not only add healthy nutrients and muscle-building essentials to your body, but also "beef-up" your wallet by saving you money from costly and sometimes non-effective supplements. The design of these recipes are aimed at being both healthy and tasty, a combination that is sometimes hard to get. Enjoy!

Fruit Protein Shake:*

  • 2 cups skim milk
  • 1/2 banana
  • 2 packets (46 grams) of dry non fat milk powder**
  • 1 cup fruit (frozen to make it thicker and cooler. Strawberries are a personal favorite)
  • Nutritional Facts: 443 Calories, 0.6 g. Fat, 25.5 g. Protein
    *Add 1 cup of natural low fat yogurt for more taste and thickness

    This is a great, healthy shake that would be a fantastic replacement to your protein powder.

Peanut Butter Protein Shake:

  • 2 cups skim milk
  • 2 packets (46 grams) of dry non fat milk powder**
  • 2 tablespoon of natural peanut butter
  • 1 tablespoon honey
  • Nutritional Facts: 610 Calories, 16 g. Fat, 33 g. Protein

    This protein shake is great if you're interested in replacing a supplemental weight-gainer.

Oatmeal-Cinnamon Protein Shake:

  • 2 cups skim milk
  • 2 packets (46 grams) of dry non fat milk powder**
  • 1/2 cup dry oats
  • Dash of cinnamon
  • Nutritional Facts: 480 Calories, 2.5 g. Fat, 29 g. Protein
    **Non fat milk powder is a great source of milk proteins, casein, and whey. It's cheap and it can be added to many different things to increase your protein intake.

Healthy Pancakes:

  • 1 whole egg
  • 4 egg whites (1 Cup)
  • 1/2 cup dry oats
  • 1/2 cup fat free cottage cheese
  • Dash of cinnamon
  • Makes about 6-8 tasty pancakes. For syrup, use a sugar-free brand (I like Log Cabin sugar-free syrup)
  • Nutritional Facts: 415 Calories, 7.5 g. Fat, 36 g. Protein

Hardy Buckwheat Pancakes:

  • 2/3 cups buckwheat pancake mix
  • 1 tablespoon natural apple sauce
  • 1 egg
  • 3/4 cups water
  • 1 teaspoon honey
  • 8 Eyedrops Vanilla Extract
  • Makes 6-8 tasty pancakes.
  • Nutritional Facts: 730 Calories, 28 g. Fat, 45 g. Protein

    This is also another great meal that can be used to replace a supplemental weight-gainer.

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What Works Best?
Do homemade recipes work better, or do the supplements that you buy work better?

Homemade recipes have several advantages. They cost less overall, they have the ability to make normal meals taste great and be healthy (like the pancake recipes listed above), and they are a great way to get many natural vitamins and nutrients. However, they do have some major disadvantages when compared to supplements that you buy in the stores.

Making homemade protein shakes and healthy meals take time to prepare and are less convenient than supplements. While I'd like to make pancakes on most mornings, I oftentimes do not have the time to prepare them. Protein powder is fast, easy to make, and gets few dishes dirty (which is important to me because I don't have a dishwasher!). Supplements also contain many ingredients that are unavailable in many everyday foods.

Furthermore, protein powders have really come a long way, both in taste and in nutrients. Sure, many brands are poor, spending more money on advertising to make their products look the best than on creation of a healthy and useful powder, but others are better.

Some of the supplement brands that I have found to be highly useful, healthy, and tasty include BSN, Cytosport-Muscle Milk, and most recently Pride Nutrition. Others (especially GNC, which is often very high in sugar and fat, and MuscleTech, which from personal experience, has not worked well and had some irritating side effects) should be avoided.

Lastly, I find supplements to be useful in allowing me to balance my daily intake of nutrients with ease since I know exactly the amounts in each shake without having to count up all the different ingredients (like I compiled above for you).

Overall, I have faith in supplements (although they are more expensive) but recognize the importance of homemade recipes in creating a highly nutritious and balanced diet. Also, supplements, when taken regularly for a prolonged period of time, often adapt to your body and its effectiveness is reduced.

Combined with healthy, nutritious, homemade meals or shakes, they are fantastic and give my daily meals more variety and better nutrition. Supplements should be exactly what they imply - supplemental tools to enrich your daily meals.


Can't Replicate:
Which supplements can you not replicate with a homemade recipe?

As I mentioned in the previous paragraph, supplements can provide nutrients that are either difficult to obtain through regular food items or, if available, usually have smaller dosages than a body builder needs.

For example, while some amino acids are available in common foods like lysine (available in soybeans, kidney beans, lentil, and spinach) and arginine (high in chocolate, peanuts, and walnuts), others are harder to find such as glutamine, proline, and leucine.

Furthermore, supplements such as pre-workout drinks including nitric-oxide and creatine are almost impossible to find in everyday foods at the right levels.

While these aren't essential, they do give that extra edge that makes a workout stronger and better. Supplements such as digestive enzymes, testosterone boosters, and multi-vitamins are others that are either impossible to find in everyday food or are impractical to create using homemade recipes.

RELATED POLL
Have You Ever Tried A Homemade Supplement Recipe?

Yes, And It Worked Great.
Yes, But It Didn't Work.
No.
No, But I Will.


Review Of Other Articles
Or "Why Wasn't Mine Picked?"


SmallKid11

Pro's

  • Excellent job of following outline and staying on topic.

Con's

  • Not enough content for an article. Some structure and flow issues.
  • Comments: The first paragraph of the second section may have been stronger as two paragraphs. One to explain the control a trainer has when making supplements at home and another forwarding the position of unreliability of labeling.

    In this litigious day and age it is unlikely that a manufacturer would intentionally mislabel a product. The article could have been better researched. A better position may have been that a trainer can have absolute confidence in the quality of ingredients of home made creations.

    Many primers for writers advise that the article author write as if telling a story to a close associate who is unaware of the subject. Strive for an article that takes long enough to read to engage the reader and is brief enough to hold the attention span. Reading published articles in your medium and subject (existing articles on bodybuilding.com) may also help.


Iron7

Pro's

  • Coherent on topic discussion with some good ideas.

Con's

  • Short on content. Jumbled paragraphs deteriorated a nice conversational style.
  • Comments: Good basic ability is displayed here. Short concise paragraphs and sentences are almost always favored over long rambling ones.

    The last two questions were both answered with one paragraph. This reviewer would challenge the writer to revisit this work. Analyze both paragraphs and see how many separate paragraphs could have been made.

    Ideally a paragraph has one point of thought to convey. The first sentence introduces it. The body of the paragraph supports it with references, logic, empirical data, etc., etc. The concluding sentence re-enforces the main idea of the paragraph.

    This reviewer would submit that by deconstructing and reconstructing this work, the writer would have come much closer to a complete article.


no_strain_no_ga

Pro's

  • Good amount of recipes. Nice job of respecting outline questions. Excellent conversational style displayed.

Con's

  • Spelling and grammar errors. Not enough content for an article.
  • Comments: The first paragraph has five sentences, six uses of the first person pronoun "I," and the non-word "keeped." This arguably amounts to reader abuse.

    The paragraph answering the second question containted some really good ideas. Stronger construction and more discussion would have helped here. Earlier advice given about paragraph formation applies here.

    Each sentence of the last paragraph may have been better as individual paragraphs or sections. All of these statements could have been expanded on.

    There are many ways or devices for avoiding the first person pronoun "I." By using this single letter word sparingly it conveys more punch when it is used.

    Overall, this writer shows much promise. We have printed this many times and no one has died from it yet so we will say it again: "Writing like lifting is a skill and a craft that does not come easily to most. Working at it will yield results."


What Are The Best Homemade Recipes?
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