A gainer is a type of sports nutrition that includes a protein-carbohydrate mixture that increases body weight. Sometimes manufacturers add various microelements, vitamins, amino acids, creatine to such food. Supplements often also contain a small amount of fat. Taking gainers, side effects practically do not occur.
Gainer is one of the first sports supplements. In the past, cheap types of protein were used to produce this supplement, it was overloaded with fats and sugar in order to have a high calorie content. One serving of such food could contain up to 3 thousand calories. Over time, modern and high-quality supplements began to appear on the market with the content of purified protein, carbohydrates and other useful trace elements.
Usually, sports supplements are recommended to be taken immediately after training, at a time when the so-called protein-carbohydrate “window” opens, which the gainer fills. Thanks to this sports supplement, athletes quickly recover strength, suppress catabolic processes, regenerate muscle tissue and replenish depleted energy reserves. Also, this supplement can be taken immediately before the workout. The disadvantage of taking a gainer before training is that during the training fats will not be burned, the likelihood of its growth will increase.
This type of sports nutrition is recommended for people who have lean physique or ectomorphs. People prone to fullness and endomorphs are not recommended to take this supplement. The gainer is ideal for boxers, athletes, soccer players and athletes who are exposed to prolonged stress. Modern sports nutrition is suitable not only for increasing muscle mass, but also as reducing agents and energy. Using gainers, side effects are identified in all different ways.
When choosing sports nutrition, many can not decide which is better - a gainer or protein.
Protein is a protein-carbohydrate mixture. The basic composition of a protein is protein. Protein is used to increase lean muscle mass. When using protein, weight gain does not occur. Protein is suitable for those people who are training for themselves, without much stress. When using protein, pay attention to whether there is lactose in the composition. Lactose is not contained in protein products, and this is a huge plus, because many people do not tolerate lactose.
The gainer, unlike protein, consists of a carbohydrate-protein mixture. But, despite this, the protein in this supplement is the same as in protein. The difference is only in the number of calories, which in this supplement is much more. And, as you know, calories are carbohydrates, and they are processed into energy. Therefore, it is perfect for those people who are fully laid out in training.
Gainer: which one to choose?
Among the huge number of gainers it is difficult to get confused, therefore, when choosing this supplement, you should consult a specialist. Pay attention to sugar and carbohydrate content. Additives should not contain sugar more than 30-50 gr. If you are prone to overweight, pick out a gainer that contains carbohydrates with a low glycemic index. And for people with high metabolism, on the contrary, it is recommended to choose supplements with a high glycemic index. In any case, choose only proven products that contain high-quality proteins.
Weight gainers: side effects
The composition of sports additives is formed from food components and does not differ from products. They can be taken by both women and men at any age. Taking weight gainers, side effects are manifested in the form of individual intolerance and intestinal upset, especially after a pancreas disease. Also, if improperly stored or moisture gets on the additive, bacteria can form in it, which lead to food poisoning. For diarrhea, do not take weight gainers for several days, then continue to use the product, reducing its dose.