WEEK EIGHTY-TWO :: What Are The Best Homemade Recipes?

[webmaster]

* Note: How can I win? 1. Answer all questions in the order that they are asked. 2. Go over reviews (located at the bottom of each TOTW article) and see what was said about those that did not win. Good Luck!
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TOPIC: What Are The Best Homemade Recipes?

For the week of: June 21th - June 27th
Tuesday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Homemade recipes can save you a bundle on supplements. Yes, that is right, Cell-tech, 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?

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Thanks.

Don't discuss any other topic in this section. ONLY discuss the question above.

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Thanks,
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Webmaster
Bodybuilding.com

[Mac11]

This is a great alternative to your old boring protein powder that you can buy at nutrition stores and can save you hundreds of dollars.

Ingredients: (in a blender)

Roughly 2-3 glasses of milk
2 eggs (thats right raw eggs forget salmonilia)
3 scoops of peanut butter
a small scoop of coco powder
dash of vanilla extract

Mix till desired consistency

This protein shake is full of protein and higher in calories for those of us that are trying to increase our calorie intake without the calories from fat.

I have found I have reached my goals faster using this shake then I have when I spend cashhhh on weight gainers and high calorie protein powders. It costs pennys to make and all the ingredients are readily found in every regular kitchen. It is quick and easy to make. Also, it tastes better then most protein shakes I have used. No more Holding your nose when swallowing your shake!

If your interested in a low cost and just as effective alternative to those pricey protein powders, I highly suggest trying my recipe.

[Aussie LTD]

awesome topic :)

[RippedJordanian]

ya i agree :D

but Mac how come ur saying without calories from fat. This shake has fat from 2 egg yolks, 3 scoops of peanut butter, and a little fat from the milk too. This is way too much fat and not enough carbs. Adding a 1 or 2 bananas or alittle honey might be good.

[jragym]

1 1/2 cups of skim milk
1/2 cup of brewed coffee
1 packet of Jello vanilla pudding or sugar free Jello vanilla pudding
1 1/2 scoops of Mocha joe muscle milk
2 scoops of Vanilla Whey protein
Teaspoon of Da Vinci sugar free Caramel coffee syrup

In blender mix together milk, coffee,whey protein, muscle milk, Da Vinci Caramel syrup. Empty contents of jello vanilla packet in mixing bowl add mixture from the blender and use a whisk to mix blender contents and jello vanilla pudding. You can put it in the fridge for about 5 minutes before ready or scoop it into seperate containers before putting in fridge for a great on the go snack

[tonymeives]

1 cup orange juice
3 cups of milk
4 egg whites (yes, raw... you can not taste the difference)
handfull almonds
handfull grapes
4 Tbs. Penut Butter
2 bananas
1/4 cup (your flavor) yogurt
3 scoops protein powder (optional)

All in a blender. It tastes great and adds 1300-1700 calories (sometimes I run out of something) and over 150 grams of protein. Obviously this isn't something you sit down and eat as a meal. I generally drink it throughout the day at work starting after breakfast but I make sure I get some complex carbs throughout the day. For those of you who have a hard time eating a lot of solid foods, it is much easier to do this.

[RippedJordanian]

for all those who think its cool to eat raw eggs and "forget about salmonella", its not. There are 2 reasons:

1- Disease, especially the bird's flu and salmonella
2- The protein from raw eggs is not digested fully and the small portion that is actually digested takes a much longer time and is less bio available. This is because there is a chemical called avidin which blocks the uptake of vitamin b6 and egg protein, and hte only way to neutralize it is by heating or cooking.

Cooking egg whites and just throwing them into the mixer is a much better option, you cannot taste them and you'll be safe from disease,a nd you will actually be making use of your protein.

[tonymeives]

Credentials? There are so many bodybuilders who suggest the raw version. I am not saying you are wrong, but can you provide a link to back that up... I am interested.

[RippedJordanian]

of course man its always better to have proof.
"The reason bodybuilders may have difficulty with Biotin is because it can be blocked by a substance called Avidin. Avidin is found in raw egg whites, a staple for many athletes. In fact, bodybuilders who eat raw egg whites or who don't cook egg white well enough may experience growth problems with Biotin deficiency if their egg white consumption approaches 20 per day. Eating raw eggs can also lead to a bacterial infection called Salmonella, which can have severe health consequences."
http://www.teenbodybuilding.com/danial9.htm

Some older athletic diets use to propose eating just raw eggs. This is a foolish attempt at taking in additional protein. Eating raw eggs (or raw egg whites) will only result in about 50% absorption of the available protein. That means that if you eat enough raw eggs to give you 40 grams of protein, your body will only absorb 20 grams.

Eating just raw egg whites results in the same (or worse). Egg whites have a huge amount of a substance called "avidin," which loves biotin. As a matter of fact, once the avidin-biotin forms a bond, the body can't break it apart. So you will develop a partial or full Biotin Deficiency Syndrome. Cooking your eggs (or egg whites) will quickly denature the protein avidin and will allow you to absorb 98% of the protein. In short, always cook your eggs.

http://www.bodybuilding.com/fun/drryan28.htm

[jragym]

I have to aggree with RippedJordanian about the raw eggs issue
Raw egg whites contain avidin which binds to biotin and keeps it from being absorbed consuming it in large amounts could lead biotin deficiency.
Biotin aids in cell growth, in the metabolism of carbohydrates, fats, and proteins, and in the utilization of the the other B-complex vitamins. In addition, it helps to relieve muscular pain.
Biotin also promotes healthy sweat glands, nerve tissue, and bone marrow.
Deficiency of Biotin can cause anemia, depression, hair loss, high blood sugar, inflammation of the skin and mucous membranes, insomnia, loss of appetite, muscular pain, nausea, and soreness of the tongue.
Note I am talking about consuming raw egg whites only.
By cooking your egg whites avidin is denatured making it harmless.

[tuckonline]

Here is a simple homemade protein shake. Let me know what you think.

1/2 cup cooked egg whites.
1/2 cup fat free, sugar free yogurt (or maybe add some sugar for taste)
1 cup fat free milk
1/2 of a bananna
and then a serving of all natural peanut butter.

This is low in saturated fat. Only healthy fats allowed in this drink. Loaded with protein. This is even better if you have an extra scoop of protein somewhere. Very nice easy recipe.

Aaron

[jragym]

Peanut butter Caramel Crunch Shake
1 Tbsp Flax meal
3 Tbsp Natural Peanut butter
1 cup Skim milk
3 oz of silken tofu light
1/2 ounce of crushed almonds
1 Tbsp of Da Vinci Caramel sugar free syrup
Blend everything together.
It is has about 28 1/2 grams of protein.
The milk and tofu are good sources of glutamine and the milk is also a good source of CLA.
Flax meal is a good source of omega 3 fatty acids
Almonds are a good source of biotin, potassium, magnesium and phosphorous

Cottage Cheese vanilla crunch
1/2 cup of Cottage cheese
1 oz of almonds
1 Tbsp of flax meal
4 oz of vanilla yogurt regular or low fat

Mix together in bowl and it is ready to eat.
Has about 27-28 grams of protein.


Weight gainers and meal replacements I would say are easy to make at home
However I think creatine would be hard to replicate unless you like a raw steak shake, because creatine gets destroyed during cooking.
Meat, milk, soy protein, raw spinach, raw parsley and cabbage are good sources of glutamine but it is also destroyed during cooking but some of these can at least be eaten raw by making veggie juice.
Corn on the cob, sweet potatoes, apples, tomato and broccoli are good sources of chromium.
True that you can save a bundle on home made supplements but you spend much more of your precious time making these supplements and you have to be pretty nutrition savvy if you want to be sure to get all your vitamens and minerals. I personally think supplements work better for me they save me time
and I am sure I am getting in the majority of what I need to achieve my goals. Now and then I like to throw together a few of my own supplement recipes but most of the time I use supplements I buy because I am always on the go.

[The_negg]

Supplements can get boring. We all know how old protein shakes with milk can get and most of the time, they dont satisfy you like a real meal will. I have found a few ways to make protein a little less boring.

A good preworkout meal is very important. We all know that you need protein and carbs before a workout. I have found a tasty way to get everything you need.

1 scoop whey protein (chocolate or vanilla)
1 packet of instant oatmeal (i prefer banana bread flavor by Quaker because it is low in sugar and taste great)
1 tblsp of honey
1 tsp (chocolate or vanilla) sugar free\fat free jello pudding powder

This meal taste great and has everything you need to have a killer workout!

Now dessert....
Everyone catches a sweet tooth now and then and that can destroy a diet! How about a healthy cheesecake?

1 cup of fat free cottage cheese
1 scoop of casein protein powder
1 tblespoon of jello pudding powder
4 ice cubes

blend all ingredients until smooth and freeze for an hour!

2) Supplements have their place. They can be an easy way to get a meal and keep a constant flow of nutrients in a person to stay in an anabolic state. Even with the convenience of supplements, whole foods are still needed in a diet to maintain a balance of nutrients,vitamins, and minerals that a person does not get from supplements.

3) Not every supplement can be replicated with whole foods. Creatine and Glutamine are among those. Although creatine is found naturally in red meats, alot of it is destroyed in the cooking process. For that reason, a creatine supplementation is important. Supplements are also needed because who honestly has time to take a break out of their day every 2-3 hours to cook?

[SmallKid11]

Good luck to all!

[britolly]

sum1shud be able to make protein jello or jelly as we call it england wudn't it b awesome !

[stajj79]

I eat this on my higher carb days post workout. It has both simple and complex carbs along with a bunch of different protein sources. It doesn't taste half bad either.

1/2 cup quaker oats
1/2 cup milk
1/2 cup liquid egg whites
1/2 cup lowfat cottage cheese
1-2 tbsp organic peanut butter
1 container apple sauce
Dash of cinnamon

I put the oats, milk, eggwhites and peanut butter in a bowl and microwave for 3 minutes usually. Then I add the apple sauce and cottage cheese to cool it down afterwards. I've noticed that the oatmeal masks the cottage cheese taste and the apple sauce and peanut butter give the oatmeal a good flavor. Lastly I just add a dash of cinnamon for some extra flavor and enjoy.

[djansen]

in a blender or magic bullet put:
5-6 egg whites (yolk is optional)
cup of oatmeal for carbs or a low carb tortilla for low carb people
1 tsp of vanilla extract or vanilla flavored syrup or a couple spoonfulls of vanilla pudding mix.
scoop of protein powder (vanilla, or plain)
(you can even add cottage cheese if you want even more protein)
cinnimon to taste.
if you prefer it sweeter add some sugar or splenda.
3 Tbsp of water to make it less thick.
blend till smooth, then heat in a greased pan or griddle, add some syrup or enjoy them plain.

[Perpetual-burn]

Here it is, enjoy. The pancakes seriously are AMAZING, I cant get over them, I eat them every morning practically if I had time to whip up a batch the night before. The others are great as well. Good luck everyone.

[Iron7]

Good Luck to Everyone!

[Liquid_diet]

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.

-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 ½ cup lowfat or skim milk
½ cup lowfat 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 ½ cup lowfat 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
½ cup lowfat yogurt
1/2 cup lowfat or skim milk
½ 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
½ cup skim milk
1-2 tablespoons honey
Ice

This snack-like drink is rich in antioxidants due to the green tea.

-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.

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.

-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.

[ballboy20]

Here is a link that I found on here a while back on how to make your own NO2.

http://forum.bodybuilding.com/showthread.php?t=63216&highlight=make+your+own+NO2

[RippedJordanian]

hey everyone, good luck. Why aren't there any more responses though?


I learned how to spell recipes while writing this article :D :D

[LewsTherin41]

Great essay Ripped Jordanian. Here's my attempt at 2nd place:



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.

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 oftentime 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.
Furthemore, 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.

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 availble 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. Furthemore, 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.

[no_strain_no_ga]

I love to make some homemade recipes. Anything from putting energy into my morning to a good meal replacement, I can't stop. I sometimes do this when I run out of protein powder or any supplement. I sometimes come on here to see what others have for recipes and sometimes use them and have keeped a little book full of them. But the ones I will post are mine.

RECIPES

Breakfest Wake-Up Meal:

1/2 cup of Oatmeal
8 oz of Water
1 cup of lowfat cottage cheese
2 packets of Splenda
1/2 tsp.of Cinnamon

1:Put the oatmeal into a bowl.Pour the water in. Put into the microwave for about 2 minutes.
2: Add rest of ingredients and mix well.

The oatmeal should be confortable enough to eat since putting the water in.

Here is my own weight gainer. I am not sure if anyone has this same recipe, but I haven't found this ame one on this board.

Hefty Weight Gainer Chocolate

12 tablespoons of Milk Powder
1 Lier of Milk
6 fresh eggwhites
1 tsp of yeast brewer
1./2 cup of hot chocolate.

Add all together and Mix well. Not that good in tatste, but good with results.

This is a pre-workout shake. The taste is good and it hasn't let me down.

Pre-Workout Shake

Cup of Milk
1 Scoop of Vanilla Whey Protein
2 Bananas
1/2 cup of cottage cheese
1/2 tsp of brown sugar
Cup of Ice

Of couse you Mix all of this together and as I said, taste is great.

Protein Bars

½ cup skim milk
1 Cup of Natural Peanut Butter
1 tbsp Honey
1.25-1.5 cups of Vanilla Protein Powder
2 cups of uncook, dry oatmeal.

Steps:
1-Put the peanut butter, honey, and ski milk into a small pot over Low heat.
2- Then add the Vanilla Protein Powder and oats into the pot.
3- Wait until it's easy to stir and then add into a 9" x 13" pan, press it down and smooth it so it isn't all bumby.
4 Put into refrigerator for about 10 minutes.
5- Take the pan out and cut into 16 bars, if you want to cut more bars, do so.
6-Wrap them up in saran wrap and put into a big zip-lock bag. No refrigeration needed.
*** If you want Chocolate Protein Power instead, that is also good.***

Another Weight Gainer Shake

1 tbsp of Natural Peanut Butter
2 cups of Choco. Milk
2 cups of choco. ice cream
1 Banana
1 scoop of Chocolate whey protein
1/2 tsp of Canola Oil.

A Nice Post-Workout Smoothie

1/2 cup of Strawberries
1 Banana
1 cup of Skim Milk
1 cup of Strawberry or Unflavored Whey Protein
Cup of Ice

Mix all together and enjoy. Taste is awesome, so no puking it back up.

Protein Jello

2 Scoops of any flavored Protein Powder
12 oz of Skim Milk
-Blend for about 30 sec. or if there is no chunks
2 tbsp of jello mix
- Blend for a minute with rest of ingredients

- Put in fridge for 2 hours and it should be done. :)

What is Better, Recipes or Supplements?

I believe that home-made recipes work better. Most of the time the recipes taste better and I am picky at taste.You don't get that chunky parts of shakes and I hate when that happens. Recipes are also cheaper than supplements. And being an High School student, monay is a issue, although I have my parents, but they are tough to bargain with. I'm also a fan of cooking and when I step into the kitchen, it's like my bedroom and can never leave it when I enter.

What can you get from supplements and not from recipes?

Creatine, NO, and Glutamine are some supplements that can't be replicated. Creatine is found in red meats, but when it is cooking, most of the creatine is destroyed in the process. Supplements also take a short of preparing, unlike mome-made cooking you have to take 15-60 minutes of your time to prepare and cook everything. Also, supplements have more effects than some recipes.

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OMG, I missed the deadline, by 25 minutes. I promise, I was in the bathroom barfing my lungs up.

[Iron7]

Good Luck to Everyone!

Can anyone open my document because I think the one I attached was messed up?

Try this one:

[Liquid_diet]

I've been able to read your first submission. Not too bad.

[user25891]

Tren A. is a pretty good homemade recipe.