Broad shoulders, bumpy biceps, relief pectoral muscles, powerful hips ... How to achieve the effect, if even after months of training the weight remains at the same level, but you want to achieve a dream - to increase muscle volume by an order of magnitude? Then there is only one way - to take a gainer. There is a review of this product in all sports nutrition forums. But opinions are sometimes the most controversial.
What is a gainer?
The name is derived from the English “gain” - to gain weight. The essence of this popular sports nutrition product can be defined as “pure energy”, since it is a mixture of natural nutrients that are isolated and maximally cleared of food ballast, such as fiber. Carbohydrates, proteins and fats are mixed in a gainer in certain proportions to give the body a quick recharge and saturate the muscles as fully as possible.
How does a gainer work?
If you take weight gainers before training to gain muscle mass, then free amino acids are formed inside the muscles, which are essential for metabolism in the process of muscle contractions. In other words, the energy gain is such that it allows the muscles to spend energy without spending the already accumulated material.
After strenuous exercises, the reserves of lost calories are quickly replenished if you immediately drink a gainer: the athletes' review confirms that muscles grow when the body is fully restored. Immediately after training, the gainer acts as a muscle regenerator, quickly replenishing the energy spent.
But is it possible to drink a gainer during the day, for example, along with the usual regimen meals? Sports nutrition experts respond that the regimen depends on the athlete’s goal. If muscle mass is growing poorly, and you need to add calories, then this is the case when you need to regularly take a gainer. The feedback of those who do this throughout the day is unequivocal - the gamer helped them overcome the stagnation barrier when muscle growth stopped. What is the reason for this effect? In the composition of the product.
What is a gainer?
The ideal balance of substances in a gainer is when carbohydrates are 2 times more than proteins and fats are 2 times less than proteins. But the market offers options: there are brands where carbohydrates are more or less than this ratio, or carbohydrates with a low or high glycemic index are contained.
The proteins in the gainers are also different: there are proteins with a high biological level (indicator BV104-159) - they are quickly absorbed, and there are lower ones (BV 100 and lower) - such an organism processes the protein more slowly.
How to choose the right gainer
Therefore, choosing a product should be very responsible, setting a definite goal. If the weight “slows down”, fast carbohydrates are preferable; if you need to burn fats, then carbohydrates in a gainer are preferable with a low glycemic index.
How to choose the best gainer? The opinion of experts in sports nutrition comes down to the fact that it is better to choose a product with high-quality proteins and an ideal balance of the main components - 25-30% protein, 15-30% fat, carbohydrates, as well as vitamins, minerals, various trace elements needed for a full metabolism . Therefore, when considering the packaging of a gainer, it is important to carefully study not only its composition, but also the balance of nutrients.