They say that the best gainer for gaining muscle mass is dumplings with mayonnaise, because this food supplement is used to replenish the energy reserves spent on training from carbohydrates.
The article will discuss how to choose a quality gainer for gaining muscle mass.
What is a gainer?
This is the name of a dietary supplement designed to build muscle mass based on carbohydrates. In addition to them, the composition contains usually whey protein, but there are also multicomponent samples.
Used by athletes to gain muscle mass. Effective weight gainers help to quickly increase weight by supplying carbohydrates and proteins. The first is the best fuel for heavy training in the gym. The second is the material for building developed muscles.
General rules
So which gainer to choose? To gain muscle mass, you should purchase a product based on the recommendations:
- There should not be a lot of simple carbohydrates. They are characterized by a long period of decay and a long assimilation in the body. The active elements represented by sugars should be in moderation: the unused ones will settle in the adipose tissue, increasing the volume of it. Used ones are converted into energy for growth. When choosing, you should take into account products with varying degrees of carbohydrate complexity, so that the athlete's body receives recharge for a long time.
- Protein quality. Unscrupulous manufacturers like to add vegetable origin - soy instead of whey. It is a phytoestrogen and leads to an increase in the production of female hormone in the male body and, as a result, obesity.
- Pay attention to additional components. Peptide constituents generate instant muscle growth and increase the synthesis of growth hormone, vitamin-mineral complexes improve immunity and metabolism, and creatine helps to use glucose to the maximum benefit.
Endomorph or ectomorph
You should pay attention to the features of the functioning of the body. Endomorphs have a slow metabolism and have a tendency to be overweight. It is better to use whey protein, rather than a gainer, otherwise the calories will not be consumed in the right amount and will settle in the "storage" - on the sides and lower abdomen, which will lead to obesity.
However, you can exclude glucose products from the diet, then the body will receive it from the gainers, and energy will be spent on training. Excesses will be minimized.
Ectomorph is the exact opposite of the above. Such people have a high metabolism, are able to eat everything in a row (even at night) and not get fat. When choosing a sports career, they face difficulties in terms of gaining muscle mass. Which gainer is best to use for such purposes will be described below.
It should be understood that such people need a lot of calories to maintain their body tone, otherwise the body will start to burn muscles: glycogen will not have time to fulfill its purpose and will become a victim of a quick metabolism.
Whey protein will be useless, but you should increase the amount of glucose wisely, this can also lead to fat deposition.
In other words, there is no need to rush: a sharp blow to the body with a giant portion of carbohydrates will have a negative effect in any case. Even if you drink the best weight gainer for gaining muscle mass from a well-established brand.
Weight gainers for endomorphs
If the choice between whey protein and a gainer fell on the latter, then the athlete must study the label in detail to reveal the ratio of proteins, fats and carbohydrates. Otherwise, weight gain due to gluconates will have to go away one day and choose high-protein shakes, fat burners and L-carnitine.
- Up Your Mass 1200 from the MHP brand
The package contains 4.53 kg of product, which is enough for 34 servings. The ratio of BJU is 20/45/35, which is enough for intensive training in order to build muscle.
The product is popular in sports circles: the energy received goes to the growth of muscle tissue. With it, it is difficult to gain excess weight in the form of lipids. It costs a pack of 5720 p.
Pros: quality products from a well-known brand, the optimal composition of BZHU, vitamins and minerals, whey concentrate is used in the manufacture.
Minus: when buying, you should pay attention to the type of protein - the same brand has Up Your Mass in a 2270 g can at a price of 2900-3000 r. It is made using soy protein, so the cost is lower.
- Real Gains by Universal Nutrition
Powerful muscle builder from the USA with a high protein content based on whey concentrate.
The formula starts anabolic processes in the body, provides the athlete with high activity throughout the training and helps build muscle.
The volume of the can is 1730 g, the cost is 2360 rubles, the number of servings is 11. The ratio of the BJU is 53/6/84.
Pluses: high content of proteins, vitamins and minerals, low price.
Cons: there is sugar in the composition, so you need to carefully measure the servings.
High protein gainer from a famous brand. At the heart of whey protein with the addition of egg and casein. It does not contain soy.
Sugar is completely absent, it contains essential amino acids (leucine, isoleucine, valine).
Each serving (150 g) contains 54 g of protein, 5 g of fat, and 75 g of carbohydrates.
A pack of 2.7 kg is designed for 18 servings and will cost 3324 rubles.
Pros: no sugar, lots of protein.
Cons: hard to reach - quickly sold out.
Mass gain for ectomorphs
It is difficult for people with such a type to gain muscle mass either due to a quick metabolism inherited from nature, or due to an active lifestyle.
The body absorbs carbohydrates and proteins for energy, and there is nothing left to build muscle. In this case, the best weight gainer for gaining muscle mass will be a product with a high content of carbohydrates and a low percentage of fat. But protein should also not be forgotten, because it is involved in muscle formation.
- Serious Mass by Optimum Nutrition
Each serving contains a large number of calories (1250 g), carbohydrates (250 g) with a minimum content of sugars, proteins (50 g), as well as vitamins and minerals (25 g).
Packing a Serious Mass gainer for 5440 g costs about 4,580 rubles. The cost may vary slightly depending on the point of sale of the goods.
Pros: significantly improves performance, saturates the body with everything necessary for mass gain, has many taste variations.
Cons: in the first week, it is recommended to take half a serving and gradually increase it in the second.
- Gain Fast 3100 from Universal Nutrition
Designed specifically for people with a thin physique who have problems with building muscles.
It affects the muscle structure. The ratio of proteins, fats and carbohydrates is 37/1/165 per serving. The composition includes vitamins and minerals to improve metabolism.
Serving size 229 g, calorie content 880.
A can of 2312 g costs about 2,400 p.
Pros: Gain Fast 3 100 product from Universal Nutrition does not contain allergenic impurities, is completely natural.
Cons: Diabetics are strictly contraindicated (for obvious reasons).
- MUSCLE JUICE REVOLUTION 2600 from Ultimate Nutrition
This product is called an anabolic bomb that can solve the problems with muscle mass gain in ectomorphs.
Composed of eight types of protein, enzymes to improve metabolism, healthy fats, vitamins and minerals.
A can of 5 kg is designed for 19 servings, each of 265 g. A serving contains 56 g of protein, 14 g of fat and 170 g of carbohydrates. Cost - 2870 p.
Of the additional components, there is Omega-3, fish oil, natural and artificial flavors.
Pros: complex carbohydrates, high calorie content, which fruitfully affects weight gain.
Cons: too large portions that are unlikely to be fully absorbed. Weight will obviously increase not only due to muscles (even ectomorphs).
Help mesomorphs
If ectomorph and endomorph are two extremes in terms of physique, then mesomorph is the golden mean. Excellent data in building an ideal body allow gainers to use for gaining lean muscle mass.
Such people consume not only carbohydrates, but also fats, therefore, purchased sports nutrition products must contain an optimal set of BJU.
Each serving contains 56 g of protein, 192 g of carbohydrates and 12 g of fat. Calorie content - 1100 kcal, portion size 280 g.
The gainer is designed to provide the athlete with a charge of energy before training and at the end of it.
Subject to instructions, the formula works ideally to increase muscle tissue. The package Mutant Mass contains 6.8 kg of product, the cost of 4 360 rubles.
Pros: it tastes good, dissolves well, gives strength to hard training.
Cons: not recommended for people with a tendency to be overweight.
A unique formula for mesomorphs seeking to build a sculpted silhouette without excess fat.
The product provides energy to the athlete for 8-9 hours from the time of admission. For a package of True Mass 1200 with a volume of 4.70 kg you will have to pay from 3600 to 4300 p.
Pros: contains enzymes to improve digestion and six types of protein.
Cons: causes intense thirst.
Top 5 Best Weight Gainers
In addition to all of the above, there are products that are the standard and, according to athletes, are the best results of the work of famous brands in the chosen direction.
- Pro Complex Gainer by Optimum Nutrition
The best weight gainer for muscle mass from a brand known for the Gold Standard protein. If you purchase, then there is no doubt about the quality of the goods.
Each serving contains 60 g of protein, 8 g of fat and 85 g of carbohydrates. Packaging 4.5 kg will cost 6150 p.
Pros: it is usually used not only at the beginning and at the end of the training, but also during the day in between meals.
Cons: price.
- Optimum Pro Gainer by Optimum Nutrition
Another product of a renowned company, whose name has become synonymous with high quality. The product is conceived as an alternative to the aforementioned Serious Mass.
When creating, attention was directed to increasing protein concentration as an additional source of calories.
One serving (165 g of product) contains 60 g of protein, 8 g of fat and 85 g of carbohydrates. White is made from components of isolate, hydrolyzate and whey concentrate, as well as milk. Intends for ectomorphs.
Packing 4.62 kg per 28 servings will cost the athlete 5184 p.
Pros: carbohydrates with a low glycemic index, a reliable mass gain formula, contains folic and pantothenic acid. Low sugar content, enzymes to improve digestion, a large amount of protein.
Cons: high price, cloying taste that not everyone likes.
- CytoGainer from the CytoSport brand
In one serving, 150 g contains 54 g of protein, 6 g of fat and 75 carbohydrates. Calorie content is 570 kcal, the protein component is based on whey protein.
Due to the low level of fats, both men and women use the food supplement. It does not contain lactose, therefore, there is no discomfort in the stomach in people with intolerance to the component.
Packing 5.44 kg is designed for 42 servings, will cost 5900-6000 p.
Pros: glutamine and creatine are in the composition - they help in the regeneration of cells, contribute to a quick recovery after training.
Cons: it does not dissolve completely, lumps form.
It contains a powerful protein matrix from a concentrate and isolate of whey protein, calcium caseinate, milk isolate, hydrolyzate, gluten, as well as the necessary amino acids: leucine, isoleucine, valine.
A serving (150 g) contains 50 g of protein, 17 g of fat and 71 g of carbohydrates.
A 2.7 kg can containing 18 servings will cost 4900-5000 p.
Plus: the composition contains leucine, due to which there is an acceleration of protein synthesis in the body.
Minus: high price, a lot of fat per serving. In addition, the composition contains soy, which can stimulate the production of estrogen and the growth of adipose tissue in men.
A Russian product that has established itself as an optimal concentration of BFU (20.1 / 1.5 / 56.6) in one serving (100 g).
The protein matrix is based on a concentrate and isolate of milk and whey proteins, as well as an egg protein concentrate.
A can of 2 kg will cost in 1859 - 2000 p.
Pros: pleasant taste, powerful protein component, suitable for mass gain due to muscles, does not leave a sugary aftertaste.
Cons: not identified.
Geyner which company to buy: Russia or the USA
The rating of gainers for gaining muscle mass includes both Russian and foreign manufacturers. Domestic technology is not much inferior to Western. Therefore, there is no unequivocal opinion on the products of which country is better to choose.
It is important that the gainer works. And low-quality samples periodically skip on the western market as often as on the domestic one.
Therefore, when choosing it is important to study the label, ask the price and decide. If the Russian gainer is lower than the western price, why not buy it.
There are just brands in the West (like Optimum Nutrition) that have proven themselves and become high-quality calling cards. And the domestic market in this regard is relatively young, but will be able to squeeze the west.
Examples of Russian brands include PureProtein, XXI Power and RusLab Nutrition.
Advertising stereotypes
This is a trap that many beginners fall into. As a rule, public relations campaigns boil down to loud exclamations that the product of one brand is the highest quality. In confirmation, focuses on two or three components that are present in the composition.
Untrained minds immediately decide for themselves which gainer is best for gaining muscle mass, and do not even study the principle of work. In the best case study the composition.
It should be said that, in general, all samples have the same composition, just the ingredients are present in different quantities. Again, depending on who it is intended for: ectomorphs, endomorphs or mesomorphs.
Another trap that newbies fall into is called "expert opinion." It includes those who ask friends which gainer is best for gaining muscle mass. The latter, consuming one or two products, respectively, recommend one or both. Step to the right, step to the left - shooting.
When to eat
Often, beginners wonder when and how to drink a gainer to gain muscle mass. The best option is before and after training, so that the body receives the right portion of carbohydrates for a complete high-load training, and the protein-carbohydrate window is successfully closed at the end. And also to prevent catabolism.
For high-quality muscle building, you should take 4-5 g of carbohydrates per 1 kg of body weight. To do this, it is worthwhile to carefully study the composition and pay attention to the concentration of carbohydrates in one serving. We should not forget about milk, in which the food supplement is mixed (it also has its own BZHU).
The share of “ugliki” is in the daily food consumed, therefore the issue should be treated carefully. After all, as described above, the body will postpone unused carbohydrates in the fat layer.
Athletes with a natural predisposition to overweight should take a gainer once a day or switch to whey proteins, which contain a lot of protein and few carbohydrates.
Athletes with a high metabolic rate are allowed to use the product three times a day: before training, after and before bedtime. On rest days, limit yourself to once or not to take at all, but replace with food.
it should be understood that for most people, mass gain is faster, and fat burning slower - again, it depends on nutrition and lifestyle. Do not think that a sedentary office worker with a natural tendency to thinness will quickly gain lean muscle mass on a gainer.
Such a probability, of course, is, but it is extremely small. Most likely, he will simply swim in fat due to a slowed metabolism and will puzzle over losing weight. Or quit sports and remain fat for the rest of his life.
The process of building oneself is not in a hurry: everything needs to be done gradually in order to allow the body to be rebuilt and adapt to new realities.
The surest way is to count each calorie, record progress and monitor your diet. Strength training in the gym only starts the process of muscle growth. Proper balanced nutrition that provides the body with proteins, fats, carbohydrates, vitamins and minerals is an important component of bodybuilding, and without it it will not be possible to turn into a "mountain of muscles."
Verdict
Each person has his own body, which does not work like that of friends and acquaintances. Therefore, a weight gainer for beginners should be chosen wisely.
Otherwise, disappointment is inevitable. The young athlete will rush between True Mass and Serious Mass, become obese and quit sports.
Analysis of your own lifestyle, diet and goals, as well as consultation with a specialist will help make the right choice. Alternatively, you can contact a consultant in a sports nutrition store, choose a product, find out how to drink a gainer to gain muscle mass, to avoid mistakes.
There is an opinion that everyone can pump up on food additives, and that not real muscles grow from them.
So say people who are far from sports, do not have basic knowledge of biology and anatomy. The actual dietary supplements, like protein or gainer, are sold in baby food format and are designed to provide the small body with all the components necessary for growth.
They differ only in composition, so you should not be afraid to switch from pumping "in kind" to protein and gainer. It is important to do it competently!