How to quickly gain muscle mass and still have enough energy for enhanced strength training? Gainers will help to solve this difficult task . Reviews of doctors about them are the most positive. Due to the balanced content of carbohydrates and proteins, this dietary supplement becomes indispensable for athletes.
Gainer: what is it?
In the sports nutrition market, one of the most effective nutritional supplements is the gainer. What is it and how does it work? 50-75% of fast and slow carbohydrates and 50-25% of proteins - this is the proportion that gives the muscles nutrition for growth and a sufficient amount of “fuel” for training.
For gainers, the highest quality, highly purified proteins and fast-absorbing carbohydrates, as well as vitamins and trace elements that support health are used. The composition also includes fats and enzymes, which contributes to the quality work of the gainer. Some manufacturers increase the quality of this dietary supplement by incorporating keratin, another effective muscle building aid .
The main competitor to pure protein supplements is the gainer. Its price ranges from 800 rubles per kilogram, which is almost two times cheaper than protein. However, the protein itself in the gainer is several times smaller. One of the best price-quality nutritional supplements is the Mass Gainer.
Who is it for?
As mentioned above, a muscle mass gainer is indispensable. And naturally, it is intended for those who set themselves the goal of gaining it. This dietary supplement is also suitable for those who experience prolonged aerobic exercise during training - athletes, soccer players, and basketball players. Using a gainer before a training, competition or game, you can get a supply of energy for a long time and save strength until the end of the match.
Also, due to the high content of carbohydrates, this food supplement is ideal for those who have an intensive metabolism and are not inclined to be overweight. In the diet of such athletes, an increased content of carbohydrates is allowed. For people who are prone to fullness, the use of a gainer is more likely to result in body fat rather than muscle gain.
For those who are not able to eat fully during the day, a gainer is also useful. That this is the best way to replenish energy reserves, no doubt. However, replacing a food supplement with all meals is not worth it. Do not forget that the body needs a balanced diet - the obligatory use of proteins, fats, carbohydrates, essential vitamins and minerals, which can only be obtained with food.
Are there any side effects?
A myth is widespread among athletes taking a weight gainer that this negatively affects male potency. However, there are no prerequisites for such an opinion. If you carefully examine the composition of the food supplement, then neither hormones nor any other substances that affect reproductive function can be found there.
However, you should be careful and consult a doctor before buying a weight gainer for those who have a tendency to diabetes mellitus or problems with the pancreas. High sugar levels in a food supplement can cause complications.
If you have a sensitive gastrointestinal tract, bloating or even an upset bowel may occur . In this case, experiment with the dose in the direction of its decrease or buy a gainer from another manufacturer.
In general, you don’t have to worry about possible risks by using gainers as a dietary supplement. Reviews of doctors speak only in their favor. A number of studies have found a positive effect of the supplement on muscle growth and overall weight gain, as well as the absence of harm to health.
When to take
A gainer is usually taken an hour before training. This will make it possible to give all the best in training and not so much feel tired. The use of a gainer before training prevents the breakdown of muscle tissue due to amino acids that enter the body. However, if the goal of the training is to burn fat mass, then the use of a nutritional supplement will not be able to help achieve it, and will even interfere with this process.
15 minutes after training, the so-called protein-carbohydrate window opens. If you drink a weight gainer at this time period, then the protein is instantly absorbed by the body and will be aimed at restoring microtraumas in the muscles, which means it will promote their growth and block the process of their destruction.
Recommendations for use
Manufacturers recommend adding a gainer to your diet once a day. You can evenly distribute the 100-150 gram daily intake into 5-7 receptions with meals during the day. Also, some trainers recommend taking the gainer twice a day - the first snack after breakfast and after the training. If on this day you are resting from physical activity, then the second method is a snack after lunch.
It is recommended to breed dry gainer powder with water, milk or juice. By adding water, you get only the taste of the additive, milk will add the amount of protein, juice - carbohydrates.
Never exceed the daily dose with a gainer. That this can cause side effects should not be in doubt.
Home weight gainer
For lovers of all natural, cooking your own valuable nutritional supplement is great. The best mass gainer - made in the home kitchen. Its advantage is not only that you will be sure of the quality of the products for the cocktail, but also you can choose any taste for the gainer and maximize your menu.
Recipes are made so that the proportion of proteins and carbohydrates is 1: 3. The main components that make up a cocktail are the base (milk, liquid dairy products, juices), proteins in the form of cottage cheese, eggs, milk powder and slow carbohydrates - honey, fruits, cereals.
So, armed with a mixer and an affordable range of products, we proceed to prepare healthy cocktails. A couple of minutes - and a delicious home weight gainer is ready. The price for its manufacture in your own kitchen will be minimal. The cooking method in all recipes is the same - put the products in a mixer or blender and mix thoroughly. Therefore, only the necessary ingredients are given here that will saturate the body with proteins and carbohydrates and give energy for several hours.
Gainer Recipes
Recipe 1
- 200 g of cottage cheese (0% fat)
- 3 tbsp honey
- 30 g peanuts
- 2 bananas
- 200 ml of milk
Recipe 2
- 100 g of cottage cheese
- 200 ml of milk
- 1 banana
- 100 ml of orange juice
- 2 tbsp. l fructose
Recipe 3
- 250 ml of milk
- 4 egg squirrels
- 2 tbsp raspberry jam
- 150 g of grapes
- 60 g oatmeal
Recipe 4
- 100 g of cottage cheese
- 150 ml of orange juice
- ½ banana
- ½ lemon juice
- 1 tbsp jam
Recipe 5
- 1 cup sour cream (10%)
- 200 ml of milk
- 2 bananas
- 6 quail eggs
- 2 tbsp rosehip syrup
Prefer to buy a gainer or cook it yourself - the choice is yours. Its value and benefit from this will not change.