Gainer is a nutrient mixture. It contains proteins, simple carbohydrates. There was also a place in the mixture for carbohydrates, which are characterized by a low glycemic index. They are characterized by slow splitting and constant supply of energy to the body.
Essentials to Know
Before you figure out how to properly take a gainer for mass gain, you should analyze some basics. A classic protein mixture should have about three times less carbohydrates. They contribute to the growth of muscle mass. Carbohydrates are necessary to replenish energy reserves after the end of the training process. Everything else requires additional energy, which is extracted from nutrients. It will be spent on muscle growth.
Additional sports nutrition items
Fats, which are part of the gainer, quite often do not carry a benefit. Manufacturers of sports food try to minimize their number, replacing saturated types of fats with unsaturated ones. In addition, digestive enzymes are added. This is required so that the sports mixture is better absorbed. Vitamins and minerals can act as additional elements in the gainer. This type of sports nutrition is enriched with glutamine, creatine and amino acids. So, gainer - how to take it correctly?
What do you need to focus on?
First of all, you should choose the mixture correctly. In this business, individual needs are required. In that case, if the proportion of fat in the body is high enough, then you should choose a concentrate that has a high protein content compared to carbohydrates. The latter contribute to the collection of extra pounds. This is especially true if the training is not intense enough. In the event that you are overweight, it is best to purchase protein shakes than a gainer.
If a novice athlete is distinguished by a lean physique and fast metabolism, then the choice should be made in favor of the substance in which there is a high amount of carbohydrates. The high calorie content of the drink will help make the gainer the most effective in the matter of gaining muscle mass.
What should not be forgotten?
Particular attention should be paid to the protein composition. In the event that the carbohydrates used in sports nutrition quite often have good quality, then proteins can not always benefit the body. The cost of the sports nutrition itself will largely depend on the quality of this building element.
Gainer is a perfectly balanced dietary supplement. However, manufacturers are not always able to take into account the individual characteristics inherent in each athlete. In this regard, before you start taking a gainer to gain muscle mass, you should decide whether supplements and vitamins are needed in the mixture. Muscle enlargement creatine can be purchased separately. Vitamins will be superfluous if the novice athlete takes the appropriate course prescribed by the attending physician.
Effect of taking
What should be the dosage of a gainer? It should be understood that this mixture is a dry concentrate of nutrients. Before taking it, it must be diluted, bringing to a homogeneous consistency. In this case, you can use water or milk. On the package of sports nutrition are written specific servings of products necessary for a single dose. However, they are not objective in all situations. Each individual manufacturer is trying to increase the turnover of its product. Too high a dose is not able to harm the body. However, there will be little effect from this. This is due to the fact that the amount of protein absorbed by the body is limited. For example, 300 grams of the mixture will not bring more benefits compared to the optimal portion equal to 150 grams.
How much should I take?
The calculation of one portion should be done individually, taking into account the characteristics of organisms. Take into account the required weight, the level of sports training, the need for calories, a schedule with the intensity of the training process. After the optimal ratio of proteins to carbohydrates in a portion is found, you should start taking a gainer. How to use it? First of all, the mixture should be diluted in an amount that will be equal to one third of the estimated dosage. The portions should be increased gradually, while observing the result. If the effect is not visible, then the dosage should be increased. If excess weight gain occurs, you will need to limit your intake using this drink only before training.
Time to use a gainer
How to take sports nutrition? Answering this question, you should understand the time of admission.
- Use before training. If you take the gainer immediately before the start of the training process (30 minutes before it begins), then an energy reserve will be obtained. Accordingly, the growth rate of muscles will increase. In addition, another source of energy will provide additional tissue nutrition. In addition, in such a situation, protein will be better absorbed.
- Reception at the end of the training process. If you take a gainer after training, the body will receive protein. This element is used from the perspective of building material for muscles. Carbohydrates will also be obtained. They will give extra calories, which will subsequently be used in order to ensure the synthesis process.
One and a half hours after the training with strength types of exercises is completed, a protein-carbohydrate window will form . In this regard, nutrients will begin to be absorbed more actively. Muscle fibers cannot be left without additional nutrition in such a situation. Otherwise, their depletion will begin, not growth. To prevent this, you must use a gainer. How to take it correctly is already almost clear. It should be noted that immediately after training (until thirty minutes have passed) the use of this substance is not recommended. The body needs to be given time to calm down.
What else should you know about the gainer?
How to take this sports nutrition is already clear. It should be noted that they can replace the usual meal. If there is a lack of time for cooking, then a gainer will be an excellent option. Particularly relevant issue is for those athletes who are characterized by asthenic physique with a lack of muscle mass. You can also supplement the diet with a gainer if there is a need for quick mass gain. Sports nutrition can be taken at night. Due to this, you can increase the calorie content of the diet in case of a lack of proteins with carbohydrates in it. But again, this advice is most relevant for thin athletes who are distinguished by rapid metabolism. It should be remembered that during sleep, the consumption of carbohydrates relative to energy processes is minimized. However, they are stored as fats. The daily calorie requirement should be considered. In addition, it is necessary to enter sports nutrition in the mode gradually. The only way the digestive system gets used to the gainer. If everything is done correctly, then in a week it will be possible to note the first results. There will be an increase in strength with endurance, muscles will begin to grow.
Why should you use sports nutrition?
To summarize all of the above, the main advantages of this sports nutrition should be listed.
- A gainer helps to satisfy the requirements of a relatively high calorie intake This kind of need is a problem common to many men. Sports nutrition helps to simplify its decision. Especially when you consider that today there are a large number of available mixtures.
- Thanks to the special form of fats, you can stay slimmer. The gainer has a special type of dietary fat. They will help to keep the shape in optimal condition in the process of building muscle mass.
- There are a huge number of nutrition options taken after training and daily. You can find sports nutrition that is best suited for use closer to the training process. There are also gainers that can replace a meal or supplement it.
- A sports supplement can satisfy your creatine needs in the most effective way. How to take a gainer with creatine? Just like a simple sports mix. In the presence of creatine in sports nutrition, the need for protein powder disappears. In addition, it will not need to be bought separately. Creatine is considered a great addition to the sports mixture itself.
- Another reason for using a gainer is the quick recovery of the body.