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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!


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 https://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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