Many athletes go to the gym with the goal of gaining muscle mass. So that exhausting workouts are not in vain, the daily diet should include a fairly large amount of protein and carbohydrates. The modern rhythm of life does not always allow you to adhere to this plan. And here a gainer comes to the rescue.
Gainer – sports nutrition with a high carbohydrate content. Their complex combination with proteins contributes to the gain of muscle mass and accelerates recovery after training.
GAINER COMPOSITION
The most common version of the gainer contains carbohydrates and proteins in a 3: 1 ratio, but there are other options: 1: 1, 2: 1 and 4: 1.
The higher the number of proteins in the composition of the gainer and the lower the number of carbohydrates, the closer it is in its properties to protein. When using such a gainer, the risk of “getting fat” is much lower than in the classic versions of the mixture.
Also for assimilation of the product, the gainer contains digestive enzymes and a small number of unsaturated fats.
WHAT IS A GAINER FOR?
A gainer is an indispensable supplement for thin people when gaining muscle mass. Ectomorph athletes will be able to quickly gain the desired weight and get in shape with it. The gainer will help football players, basketball players, and track and field athletes overcome prolonged aerobic loads. Also, a protein-carbohydrate mixture is useful for thin girls, whose goal is more appetizing forms.
Correct regular consumption of protein-carbohydrate mixtures quickly provides athletes with the required amount of energy and has a positive effect on weight gain.
Keep in mind, however, that high carbohydrate intake can lead to unwanted weight gain. The fact is that carbohydrates are deposited in fat much faster than proteins. Therefore, it is important to immediately decide for what purpose you are going to take a gainer. If the goal of your trips to the gym is to lose weight, then it is better to pay attention to sports nutrition for weight loss.
Table of the average daily intake of carbohydrates per 1 kg of body weight (grams).
|
slimming |
maintaining weight |
weight gain |
| The man |
2-3 |
3-4 |
4-5 |
| Woman |
2-2.5 |
3-3.5 |
3.5-14.5 |
HOW TO TAKE A GAINER
Most often, beginners wonder how many grams of a gainer to drink per day and when. It is best to consume the shake immediately after training. In the first half-hour after exercise, a “protein-carbohydrate window” opens – a period of time when the body is in dire need of rapid saturation with nutrients. Taking a protein-carbohydrate mixture after workouts protect muscles from catabolism and restore strength.
To grow muscle mass, you need 4-5 grams of carbohydrates per 1 kg of body weight per day. To find out how many carbohydrates are in one serving of a gainer, just look at the product packaging. Typically one serving is about 40 grams of protein and 100 grams of carbohydrates. However, the proportions in mixtures from different manufacturers may vary. Most importantly, do not forget that you already get the lion’s share of carbohydrates during meals.
For people who are prone to overweight, it is enough to take a gainer once a day or even replace it with protein. But for athletes who are prone to thinness, it is recommended to use the supplement at least 2 times a day. For example, before and after training.
Athletes with a fast metabolism can take it at night for more effectiveness. On rest days, it is recommended that you limit yourself to one intake of a protein-carbohydrate mixture or refuse it altogether.
HOW TO STIR A GAINER
Just mix the gainer with water, milk or juice in a shaker. The amount of liquid added is at your discretion. Just do not dilute the gainer in boiling water under any circumstances! Protein denatures in hot water and loses its properties.
CAN I COMBINE WITH OTHER SUPPLEMENTS
The gainer goes well with amino acids, creatine, protein and vitamin-mineral complexes. The most common combination is creatine and BCAAs.
Creatine
First of all, creatine is produced in our body from protein amino acids. The rest of the creatine comes from food. The problem is that even foods with a high content of creatine are too little for the human body. Even for people with low levels of physical activity, this amount may not be enough.
The value of creatine is that it speeds up energy metabolism in muscle cells. The standard dosage per day is approximately 5 grams. You need to consume a portion at one time, so the most convenient way to combine a gainer with creatine is to mix them in one cocktail. It is better to drink such a cocktail immediately after training.
BCAA
BCAAs are a complex of amino acids that are not synthesized by the human body. These elements increase endurance and are simply indispensable for building muscle tissue. In addition, amino acids slightly increase testosterone levels and have a positive effect on blood sugar.
It is also recommended to take BCAA amino acids after training, 15-20 minutes after using the gainer.
IS IT POSSIBLE TO TAKE A GAINER AND NOT EXERCISE
Eating high-calorie gainers without physical activity will only lead to one thing – excess weight. It is unlikely that such a result will bring positive emotions.
