Gainer: what is it, how to take it correctly for weight gain

On the Internet, the promotion of a healthy lifestyle is firmly rooted. If earlier only brutal representatives of the stronger sex “pulled the iron”, today every girl who watches her figure knows how to squat with the barbell and what types of sports supplements should be included in the diet. In addition to protein for intense muscle growth, modern athletes also use a gainer, which is described in detail in this article.

What is a gainer?

What this supplement is about is best described by its name. In English, the word “gain” is translated as “gain” or “gain”. It is for gaining muscle mass that athletes include protein-containing preparations in their diet. However, unlike the same protein, which consists of pure protein, a gainer contains in addition to amino acids the carbohydrates necessary for the body.

It would seem that why an athlete who maintains shape needs extra carbohydrates, because it’s no secret that such organic substances, on the contrary, contribute to the accumulation of body fat. But not so simple. Carbohydrates perform the function of “fuel”, saturating the body with the necessary energy. When broken down, carbohydrate compounds are converted to glucose, which nourishes the brain and nervous system.

Lack of energy leads to increased fatigue and drowsiness. Sports dietary supplements, developed on the basis of protein and carbohydrates, contribute not only to muscle growth, but also to increase endurance, due to which the athlete manages to cope with heavy physical exertion.

On a note.As a rule, carbohydrates prevail in the gainer (up to 75%) or the supplement contains an equal amount of organic compounds, when proteins and carbohydrates have the same percentage.

Mechanism of action for weight gain

Often, customers who come to the gym dream of losing extra pounds and give their body attractive relief. However, as practice shows, for people with a higher percentage of body fat, it is much easier to gain the necessary muscle mass than for those who have a deficiency of adipose tissue. Men and women with accelerated metabolism are usually referred to the group of ectomorphs, distinguished by a rather thin physique.

For such cases, a special dietary supplement was developed that helped gain weight in thin athletes. The usual diet, even if it is properly organized, does not always allow us to gain enough calories. The protein-carbohydrate mixture, in turn, increases the energy value of the daily diet several times, thus allowing you to get the missing calories. The amino acids that make up the supplement block the processes of catabolism and act as a building material for muscle tissue.

The effectiveness of nutritional supplements for women, men

Gone are the days when lean models of anarexic physique were cultivated. Appetizing female forms are gaining more and more popularity today. As noted earlier, it is quite difficult for ectomorphs to gain such a number of calories per day that will significantly increase muscle tissue growth. Thin girls who dream of acquiring feminine forms, a gainer will be especially necessary, as it will help to form beautiful proportions.

It is believed that carbohydrate supplements can provoke a set of fat in the "unnecessary" areas. However, such an effect is possible only if you use a gainer in unlimited quantities, while neglecting physical activity. If you develop a competent combination that includes a balanced diet, regular power loads, as well as special nutritional supplements, then you can achieve an ideal figure with tightened rounded shapes.

The gainer in this case demonstrates the following effect:

• increases body stamina;
• compensates for the deficiency of carbohydrates and amino acids;
• contributes to a more active formation of muscle mass;
• Helps the body recover from a grueling workout.

Men, as a rule, gain the required kilograms even more difficult, since the intensity of the loads for them is much higher. A gainer will help fill the calorie deficit after a workout and prevent unwanted burning of muscle mass.

Detailed instructions for use

The gainer is presented in the form of a powder, which must be diluted with a certain amount of liquid. For cooking, usually use milk, juice or plain water.

Important! In no case should you fill the powder with boiling water. Otherwise, under the influence of high temperature, protein folding will occur, which, in turn, will reduce the effectiveness of the food supplement.

For better digestibility, it is recommended to use a gainer in several doses throughout the day. The manufacturer indicates the optimal daily dose of the drug per day. Usually 15-17 g of powder for every 10 kg of weight is considered the acceptable norm for women, subject to three meals a day. For men, the amount of supplement is 16-18 g. In order to maximize the effect of muscle mass gain, it is very important to learn how to properly take a gainer.

Specialists distinguish two reception schemes:

1. On days of rest, when the routine excludes the presence of training, the supplement is drunk in the morning, then the gainer is taken between lunch and dinner, and the last intake is carried out in the evening several hours before bedtime.
2. On days of power loads, they drink a cocktail in the morning, then they take it half an hour before the training process and immediately after its completion.

Contraindications and side effects

Weight gainers are designed specifically for men and women of thin physique, who have enhanced metabolic processes in the body. People with a tendency to obesity or those who have an increased body weight are not recommended to use such a mixture due to the high content of carbohydrates. On the contrary, the action of sports supplements, in this case, should be aimed at efficient burning of the fat layer, and not at its increase.

Among the side effects are the following:

• obesity, if the drug is taken by a person predisposed to a set of extra pounds;
• an allergic reaction to the lactose included in the additive;
• violations of the gastrointestinal tract in the case when a poor-quality supplement is used;
• an increase in blood sugar, so the gainer is not recommended for diabetics.

Is it possible to make a mixture at home

A weight gainer can easily be replaced with a home-made mixture at home. For this, foods rich in amino acids and carbohydrates are used. The main advantage of such homemade cocktails is their complete naturalness. If store mixtures contain flavors, flavors and preservatives, then the composition prepared at home is devoid of such components harmful to the body.

Here are some simple recipes for a home weight gainer:

• Recipe number 1. Mix in equal amounts of buckwheat flour and cottage cheese, add ½ cup of milk and a little fructose. Beat mixture until smooth.
• Recipe number 2. Combine two chicken eggs with a tablespoon of lecithin. Use a mixer or blender to whisk the ingredients using a deep bowl for convenience. At the final stage, add a glass of milk and a little honey.
• Recipe number 3. Pre-cook the egg, separate the protein from the yolk. You will need only protein, which is combined with cottage cheese and milk, taken in equal quantities. The components are thoroughly whipped with a blender.

Review of the modern market of gainers

The modern market offers consumers various sports supplements that differ in price and components. It is quite difficult for a beginner to navigate and choose a truly effective and, most importantly, safe product. There are frequent cases when even expensive brands sin using substances harmful to the body. Therefore, the high cost does not always correspond to the quality of the gainer, however, the cheapness of sports nutrition, as a rule, indicates its low efficiency.

We have compiled a list of the most popular gainers, taking into account the feedback of professional trainers and athletes.

1. Gain fast 3100 Universal Nutrition. If you believe the reviews, this product in the first month of use helps the athlete to increase weight by 5 kg. The disadvantage of the supplement is its too sweet taste.
2. "Hyper Mass 5000" Biotech. It is recognized as the most effective tool for gaining lean muscle mass. In combination with a balanced diet and active power loads allows you to increase digital performance by 7 kg or more.
3. Muscle Juice Revolution by Ultimate Nutrition. Reviews vary, and if some have an increase of up to 6 kg, then other consumers claim minor changes in weight. A huge role in this case is played by the individual characteristics of the body, as well as the general integrated approach, which includes many factors.

We hope our article will be useful, and you will achieve perfect forms by including additional nutritional supplements in your diet. Remember that positive results from taking a gainer are observed only in combination with regular training, as well as subject to the proper diet.