Kolumne 83 | Mit Flüssignahrung Kalorien tanken - Demo-Frey-Nutrition

Column 83 | Refueling with liquid food



Column 83 - Liquid food


Column 83 - Liquid food
I am 23 years old, 1.80 meters tall and weigh almost 77 kilos. I have been training regularly four to five times a week for two years now. I want to gain more mass and increase my body weight to around 85 kilos. I have recently started treating myself to a "weight gainer" once or twice a day. But my body weight has not changed so far. I try to get 300 grams of carbohydrates a day, but I usually don't manage it. My goals are not achievable with my current diet, that much is clear.

What foods should I eat? Do you have any tips on how I can eat a lot of carbohydrates at once?


Andreas Frey answers
300 grams of carbohydrates a day is not a lot. Especially not if you want to build muscle. I would recommend 500 grams a day! One way to achieve this is liquid food - this actually includes the use of a so-called "weight gainer".

Liquid nutrition for maximum muscle building
These shakes provide a lot of calories - mainly in the form of carbohydrates. And they have the advantage that you can consume larger amounts than with solid food. This is because the feeling of fullness sets in much later.

You probably don't get hungry enough during the day, so you don't manage to consume the amount of calories and carbohydrates needed to build muscle. The feeling of fullness sets in quicker than you would like, and a fast metabolism makes the whole thing even more precarious. By giving your body the amount of food it needs in liquid (pre-digested) form, digestion is significantly improved and accelerated - no chewing, just drinking...

All in all, the regular use of liquid food in the form of shakes provides a significant increase in calories for muscle building. In this context, I recommend my "Andreas Standard Breakfast" (ASF) in a form adapted to your needs. I invented this shake many years ago and still consume it almost every morning:

  • 300 ml low-fat milk (1.5%)
  • 250 g low-fat curd cheese
  • 1 banana
  • 50 g oat flakes
  • 20 g PROTEIN 96 or TRIPLE WHEY
Mix everything well in a blender and then drink. ASF is of course not only limited to breakfast in the morning, you can also everyone time of day. I gave the shake this name because a large and substantial meal in the morning is particularly useful in order to have enough energy for the day.
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