A pumped up body is always beautiful. To achieve good results, you need to invest a lot of effort. Everyone knows that the main elements of bodybuilding are not only in hard training, but also in proper nutrition. High-quality and wholesome food should contain everything that a growing body needs. But not always in ordinary food there are all the required elements. Then sports nutrition comes to the rescue. Bodybuilders are often used to gain mass gainer. What is it and what are its beneficial properties?
General information
Gainer is a type of sports nutrition. It contains both proteins and carbohydrates. Sometimes you can find fats. Such protein-carbohydrate mixtures are very useful in bodybuilding. The gainer helps to quickly restore the energy spent and give the body a dose of protein. There are several studies that have confirmed the effectiveness of the combined use of carbohydrates and protein.
As a sports supplement, the gainer was opened one of the first. His story is long enough. At the initial stage, it turned out to be very bad. Gainers were made from low-quality proteins, which were absorbed for a long time. Also sugar and fats could be added to it, which significantly increased energy value. One serving of such a product could contain up to 3000 kilocalories. You can still find such a low-quality product, so the choice of sports nutrition should be taken with all seriousness. Also, do not forget that there is a risk of getting fake.
Fears and Myths
There are a few misconceptions about sports supplements. Often they have no basis. There are some fears about consuming this type of food, but do not be afraid.
Protein is not a panacea. He will not be able to turn an ordinary person into a pumped up one. This result must be achieved through hard training and a healthy lifestyle.
You can often hear that nutritional supplements are all harmful, but you need to eat only natural homemade food. Normal food is healthy, but it is not balanced. To correctly calculate calories, you need to consider many factors. The nutritional value is already given on sports nutrition packaging. It is only necessary to measure the portion correctly. Nutritional supplements do not harm the body because they have been specially developed in laboratories. Protein has the same composition as cottage cheese or a piece of meat.
Why take a gainer
First of all, he is needed by those who want to do bodybuilding. This product will help speed up the process of gaining muscle mass. It is best suited for ectomorphs. This is the type of people who are characterized by having low weight and not too developed muscles. Ectomorphs have a quick metabolism, so for them that extra energy that is contained in carbohydrates will not be superfluous. But sometimes even a gainer for mass gain is not enough. Therefore, sometimes you have to take additional nutritional supplements or simply increase the calorie content of your usual diet.
It is not recommended to take a gainer to endomorphs. They tend to be overweight and have a slower metabolism. Fast carbohydrates are likely to be harmful to such people, as they can be deposited in adipose tissue. In this situation, the protein mixture is best.
It is useful to take a weight gainer for athletes, boxers and people who are engaged in cardio training. If you drink it before exercise, then the body will maintain a high level of protein and carbohydrates. This will provide the necessary energy for training. After hard exercise, the body also needs recharge. Therefore, you can take the gainer and after training. The main objective of this type of sports supplement is not only to gain weight, but also to restore the effect. Some athletes take it after class to gain the lost energy.
Composition
One serving of gainer consists of about 20 - 40 grams of protein and 50 - 80 sugars. There are also very few fats. The percentage of carbohydrates and proteins is approximately 60 to 40. There are gainers in which these indicators differ slightly. Therefore, they are divided into 2 types: carbohydrate and protein.
How to make a gainer at home
There are many manufacturers of this product on the sports nutrition market. But do not immediately rush to specialized stores for shopping. For those who do not want to spend money on factory powders, you can ask how to replace the gainer at home. Similar protein-carbohydrate mixtures can also be prepared from conventional products. They will become an alternative.
A home-cooked gainer is healthier than regular food. It consists of the right products. The main thing is to balance the cocktail. The gainer at home should be well absorbed. Therefore, to create it, only high-quality ingredients will be required.
Training
Before you start cooking, you need to stock up on the ingredients of the cocktail. He will need products of 2 types: protein and carbohydrate. To get the drink balanced, you need to measure the exact number of calories. To do this, you can use a specially designed table of energy values.
When buying milk, you need to pay attention to fat content. The same goes for cottage cheese. It is best to take low fat foods. They are more dietary.
To make the gainer at home more useful, you can add fresh vegetables to it. So it will also have vitamins. Apples, pears, strawberries, currants, and oranges are great for this role. They are juicy and healthy.
Gainer Recipe at Home
There are many cocktail options. To diversify their nutrition, they can be changed. Also, no one forbade experimenting. A typical gainer recipe looks something like this:
- 180 grams of cottage cheese;
- 5 walnuts;
- 2 tablespoons of honey;
- 2 medium bananas;
- half a liter of milk.
All ingredients need to be whipped on a blender, and then add milk. In this form, it is ready for use.
Berry weight gainer at home
For him you will need:
- egg white;
- 2 cups of milk;
- 50 grams of cottage cheese;
- a handful of berries;
- a tablespoon of honey.
As usual, mix everything in a blender until smooth.
Protein gainer
A good recipe for those who want to gain muscle mass. To make such a gainer at home, you need to take the following ingredients:
- a glass of low-fat sour cream;
- 200 milliliters of milk;
- a couple of medium-sized bananas;
- three eggs;
- honey or jam to choose from.
How to take a gainer
These cocktails can be taken before training, but bodybuilding experts recommend drinking it after the start of classes. During great physical exertion in the body opens a carbon-protein window. This is the period when these substances are best absorbed, since the body requires them to generate new energy.
Reception of a gainer will help close this "window", and the body will receive carbohydrates to replenish strength and proteins for the construction of new muscle tissue.
For happy owners of quick metabolism, such a cocktail can be used as a snack between main meals. The usual three meals a day for a bodybuilder are no good. Too big time gap between receptions. In order not to start catabolic processes, you need to give the body nourishment. A good option would be a gainer, which contains everything you need for this.