Gainer or protein? We make the right choice! What is the difference between a protein and a gainer and what to prefer

Gainer and protein are some of the most sought after and most popular supplements in iron sports. When a person comes to a sports nutrition store to buy supplements for effective muscle growth, then, as a rule, he has a question: If you are one of these people, then this article is for you.

In fact, it is not correct to say that one is better than the other in terms of mass gain. Not correct, since each of these additives is unique in its own way and effective in its own way. A gainer is more suitable for one, a protein for another. To understand what is best for you, you need to analyze your daily diet. But before you do that, you need to understand the difference between these supplements and how they work.

What is the difference between a gainer and a protein?

Gainer is a high-calorie dietary supplement that is a mixture of carbohydrates and proteins. As a rule, carbohydrates prevail over proteins in this supplement up to 90% (can be 90% carbs + 10% protein). Of course, there are those where 65 - 70% carbohydrates and 30 - 35% proteins (look at the composition and choose the percentage that suits you best).

The main task of the gainer is a quick set of muscle mass and instant restoration of the spent energy. Also, this supplement is very well suited for those people who need to consume a lot of calories to gain mass, but they simply do not master eating so much food. In this case, the gainer will be just a salvation.

Protein is a high quality nutritional supplement based on protein blends. As a rule, proteins predominate in this supplement, up to 96%. Typically, the percentage of protein in protein blends ranges from 75% to 96%. (the less extraneous additives, such as: carbohydrates, creatine, etc., the higher the percentage of protein).

The main task of protein is a set of muscle mass and weight loss. (work on relief). That is, it does not have one specific goal, and it suits absolutely all people. But, this supplement is especially in demand in iron sports, since in order to build muscle mass, an increased amount of protein is required.

So, what is the difference between these supplements, you understand. Gainer or Protein - which is better for muscle growth exactly in your case? Now you need to analyze your daily diet to understand what will work more effectively.

Example #1:

Let's say you're a skinny guy ectomorph), who eats 3 times a day, while wanting. If so, then your diet is likely deficient in both carbs and protein. (it’s hard to get enough protein in 3 doses, but I’m generally silent about carbohydrates). In this case, you need to use both a gainer and a protein. Here it is impossible to say what is better and what is worse, since the body needs both. If you choose one thing, then there will be no growth (or it won't be as efficient as it could be).

Example #2:

Let's say you are the same thin guy, you just eat not 3 times a day, but 5 times. You eat cereals, meat, eggs, fish, cottage cheese, fruits, but the mass is still not rushing. Get 2g of protein per 1kg of body weight. You seem to be doing everything right, but still, something is missing. And you do not have enough total calories. That is, you burn more calories than you take in. Here in this case, it is more advisable to take a gainer, as this is a high-calorie dietary supplement that will add a lot of calories to your diet, which will ultimately give a powerful boost in terms of gaining muscle mass.

Why would protein work worse? Yes, because you already have enough proteins (from regular foods you gained 2g of protein per 1kg of body weight, and this is quite enough for growth). All you're missing is extra calories from carbs, and that's where a gainer comes in handy.

Example #3:

Again, you are the same thin man who eats 5 times a day. But, now your diet is mostly made up of pasta, cereals, bread, potatoes, and to a lesser extent of meat, fish, eggs, cottage cheese (there is a shortage in protein ... obviously you are not gaining 2g per 1 kg of body weight). And here, too, you can not understand what is the matter. It seems that you eat buckets of cereal and a lot of bread, a lot of energy, but the mass is not rushing. And she does not rush, because there is not enough protein. After all, the main building material for muscles is protein. Therefore, in such cases, the protein will be preferable to the gainer. A couple of extra servings of protein per day will help you gain the right amount of protein for effective muscle growth.

Example #4:

If you are a heavily built man who thinks which is better for gaining muscle mass: gainer or protein, while quickly gaining fat mass (endomorph), then in your case the gainer cannot be used. In fact, your body does not require very many calories. If you eat 5-6 times a day, then you can get the norm of carbohydrates even from ordinary foods. (cereals, durum wheat pasta, rye bread, fruits, etc.).

Yes, in principle, and in terms of protein components, you can also dial the norm from ordinary products (meat, cottage cheese, fish, eggs). But, if you want to diversify the menu, then part of the protein products can be replaced with protein. For example, you can buy whey and casein protein. As a result, you can do this: 3 - 4 meals regular, solid food + 2 meals of protein (whey between meals, afternoon + casein before bed).

Example #5:

If you are a girl and want to, then here you also need to look at the individual characteristics of the body and your daily diet. If you are very thin and can not get better (as they say "eats and does not get fat" ... sorry for being rude), then in this case you can use a gainer to increase the total daily calorie content. But, before using a gainer, make sure that you have enough protein from regular food. (the norm for women in your case: 1.5g - 2g * 1kg of body weight).

If you are a girl who canYes, to gain total body weight, then in this case the gainer is contraindicated. In your case, I recommend raising the daily calorie content at the expense of proteins. You can take protein. For example, you can buy whey and casein protein. As a result, you can do this: 3 - 4 meals regular, solid food + 2 meals of protein (whey - between meals, during the day + casein - before bedtime). The norm of protein in your case: 2g - 2.5g and even 3g per 1kg of body weight.

Of course, many will say that 2-3g of protein for girls is a lot and some of the protein cannot be digested. Yes, of course, all the protein is not digested - this is 100%. But, this is done because, in women, excess carbohydrates are much easier to store in fat than in men. Therefore, it makes sense to get an excess of calories at the expense of proteins.

Now you understand that the question is: Gainer or Protein - which is better for gaining muscle mass?- totally untrue. Because both work effectively. You just need to analyze your diet and the individual characteristics of your body, and then you will understand what is best for you. What is the difference between a gainer and a protein and you have caught the main point, now I propose to draw a brief conclusion.

1. A thin guy (ectomorph), who consumes little food, can take a gainer and protein.
2. A skinny guy (ectomorph) who consumes enough protein, but still does not grow, needs to use a gainer to increase the total daily calorie content.
3. A thin guy (ectomorph), who consumes a lot of carbohydrates, but still does not grow, needs to consume protein, since protein is the main building material for muscles.
4. For a dense man (endomorph), it is not recommended to use a gainer, as there is a high chance of gaining a lot of excess fat. Endomorph I recommend sticking with protein.
5. A lean woman can take both a gainer and a protein. You need to look at what is missing in the diet. tight girl (who gains fat easily) I recommend to remove the gainer and stop on the protein.

Sincerely,

Gainer or protein, which is better for you to gain muscle mass? What's the difference between protein powder and muscle gainer? Which one is right for you to use in order to achieve the desired effect in muscle building? Today we will try to answer these questions as fully as possible.

There are many users on the Internet who want to verify the veracity of the advertisements of various supplements and find out which one to use, which one is worth the money spent, and how these powders can increase muscle gain.

Here is the most frequently asked question:

"Hello! I am 24 years old, my height is 178 cm, weight is 78.5 kg. My goal is to gain mass and get as much muscle as possible. But at the same time, I do not want to gain even a minimum of fat. What should I use, protein or gainer?

What follows is usually a listing of different brands of protein powders and gainers, which are asked to be ranked by the best qualities. But before answering this question, we should take a step back and simply understand what protein powders and gainers really are: they are sources of fast and convenient liquid nutrition. That's all!

The most advanced bodybuilders don't even consider protein powders or gainers. "additives" rather, they consider them merely a convenient source of food. For example, you don't think you're taking supplements when you drink a glass of milk, do you? No. So drinking a protein shake or a weight gainer is the same thing, except the powders are a more concentrated source of liquid nutrition.

So don't be fooled by flashy magazine ads that feature great looking bodybuilders saying the key to their success is drinking. "Super Duper Muscle Enlarger 4000".

To bust this myth and show you how supplement ads are sometimes made, just look at the following example:

Ronnie Colman drinks bottled water.

Ronnie Colman won Mr. Olympia.

It comes out of this...

Bottled water is the key to winning the Mr. Olympia.

Now we all know that drinking water is very important not only for muscle building, but for life in general. However, this does not mean that drinking bottled water means drinking "magic drink" to help you create the body of your dreams.

The same applies to protein powders and mass gainers. Yes, protein is an essential nutrient that we all need to consume in order to live. But protein powder doesn't have any special muscle-building properties, it just has a higher protein content than regular foods. Regardless of what the ads say or who the paid rep is, these products are nothing more than a convenient meal replacement.

Since we now understand how smart marketing moves are made, it's time to move on to the topic of the article and answer the question:

Gainer or Protein - Which One is Better?

1) – Protein Powders

These powders are almost always isolated or concentrated protein containing only trace amounts of fats and carbohydrates. A typical scoop of protein powder will have over 20 grams of protein and only a couple of grams of carbs and/or fat.

2) – Gainers

These powders contain – a 2 to 1 combination of carbohydrates and proteins. A typical serving of a weight gainer (which is usually a couple of large scoops of powder) contains over 60 grams of carbohydrates and over 30 grams of protein along with a small amount of fat.

3) – Meal replacements

These powders are also a combination of proteins and carbohydrates. But they typically have a 2 to 1 ratio of protein to carbohydrates. A typical serving of powder (which is usually packaged in individual servings) contains over 40 grams of protein and about 20 grams of carbohydrates.

The best muscle builder and the one most recommended is...

Pure protein!

This supplement is one of those that must be on the list of products without fail. It is better to use either whey protein isolate or a protein isolate blend (eg Iso-Smooth 4 Protein Blend). The average person should get more protein from their meals not more carbs so this is the reason protein powder is recommended as the best option.

Now consider gainers and meal replacements. They are optional and should only be used if you feel more comfortable doing so.

Meal Replacements in portion packs are convenient when you are constantly on the go and cannot cook normal meals for yourself. All you have to do is pack your shaker and take a bunch of replacement bags with you. And you will have instant high protein food. Now, due to the nature of the production, they are expensive, about twice as much as protein powder. But there is a cheap one "home" a variation of making a meal replacement using pure protein powder as the base ingredient. You can see all the details in the video below:

In most cases, it is strongly discouraged to use gainers. Most often, in the form of additional weight, you will receive simply excess fat from these drinks. Carbohydrates, which are found in large quantities in gainers, cause a surge in insulin and thereby contribute to the accumulation of fat. The only time an insulin spike is good is right after you've completed a hard strength training session. So if you want, you can use the gainer as a post-workout shake.

However, you can very easily make your own protein-carbohydrate shake with pure protein powder and a small amount of carbs to consume after your workout. This is usually cheaper than buying a gainer.

you need to buy maltodextrin (carbohydrate powder) wholesale at a store that sells ingredients for home-brewing beer and wine. You can also buy there dextrose (simple sugar) and just add it to your finished protein shake.

The recipe is simple: mix about 80 grams of carbohydrate powder (a 50/50 mix of maltodextrin and dextrose is ideal) and 40 grams of pure protein powder. This will give you the ideal carb to protein ratio of 2 to 1.

Shop Smart and Save Money on Supplements...

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Based on: http://leehayward.com/blog/protein-powders-vs-weight-gainers/

Let's figure it out what's better accept gainer or protein?

It is believed that taking protein gives the best effect. Why is the supplement for athletes - a gainer, less popular? In this article, you will learn what intervals should be between the intake of protein-containing substances and carbohydrates, characterized by rapid digestibility. This ensures a more intensive protein metabolism, the energy comes in a balanced way.

Gainer and protein are the most popular in the sports nutrition market among those involved in bodybuilding and not only.

These substances have a radically opposite effect on the body, they need to be consumed at different times. The vast majority of people involved in sports believe that the difference between supplements is that the gainer contains carbohydrates, they are not in the protein. Each athlete decides for himself which supplement to choose, based on his own feelings and guided by training experience. As a rule, those who are just starting their journey in sports make a choice in favor of one of the supplements on the advice of a sports mentor. The name of the additives will say little to a beginner.

The inscriptions that can be read on the packages of drugs say that both supplements promote muscle growth and make a person more resilient. In order to understand the differences, it is necessary to consider these two additives in more detail. A person who does not have enough experience makes a choice in favor of a gainer or protein, depending on the goal.

A gainer is a product for sports nutrition, consisting of several components, among which there are carbohydrate substances, proteins. It also includes creatine and other beneficial substances. Different manufacturers have different ingredients. Most professional athletes think that gainer contains too much sugar, because of this, the amount of fat increases if you drink this supplement constantly.

Protein supplements are obtained by filtering natural products. origin. The result is pure protein. One dose of protein supplement contains about 30g of protein. This amount is enough for one dose. The body still cannot absorb a larger volume. Plus, there is no sugar and other elements in the protein formulations.

There is very little protein in the gainer (about 20g per dose), but there are enough carbohydrates (80g). The vast majority of athletes are sure that it makes no sense to consume so many carbohydrates, because ordinary foods provide enough energy so that the body does not feel its lack. But protein is often not enough, any athlete will tell you about it. For a person with a large weight, getting the required amount of protein with food is an unrealistic task, and assimilation will be incorrect.

But that's not all. In order to build muscle, the anadolytic response needs to be maintained regularly. But this cannot be done if there is no positive exchange of energy. There is a rule that people who are just starting their way in sports simply do not pay attention to. In order for muscle mass to increase, more calories must be taken in than consumed.

Energy is needed to speed up recovery processes after prolonged sports. Beginners give all the best in training in full, and at the same time do not monitor their diet. And they wonder why the muscles do not grow, despite all their efforts.

In order for muscle mass to increase, it is necessary that the body receives a sufficient amount of protein. Food cannot provide the desired volume and digestibility. For this reason, athletes use special preparations that are quickly absorbed and do not overload the stomach and intestines. Athletes, thin by nature, it is better to use a gainer. The more carbohydrates their body gets, the better. And for athletes who are prone to fullness, on the contrary, protein is more suitable.

For such people, it is recommended to give preference to cocktails containing protein. It is permissible to use a gainer after a sports activity, when glycogen is produced, and metabolic processes are intense. This will help balance the energy and not gain extra pounds at the same time. If you use a gainer on days when there is no training, the likelihood of gaining weight loss is very high.

If you will constantly take protein supplements, this will help to avoid an increase in body fat and will have a good effect on protein absorption. at the same time, it is impossible to obtain energy from an additional source, and muscle mass will not increase without this. There is no need to use a gainer if the athlete eats properly and gets the right amount of carbohydrates with food. Of course, taking any protein will be useless if there is not enough energy for the normal course of metabolic reactions in the body.

Gainer or protein - which is better to choose

Now that you know what causes the increase in muscle mass, you can accurately choose which supplement is best to take. First of all, it is necessary to find out how the energy exchange takes place. It is not at all difficult, no expert advice is required.

After 30 days from the moment you play sports, you will understand whether muscles are growing or not.

In order for anabolic processes to start, it is necessary to increase the amount of carbohydrate substances and monitor the volume of fats and proteins. When you realize that muscle mass has begun to increase, stop taking protein. If the process has stopped, this is a sign that there are not enough carbohydrates, in this case, choose a gainer. Do not forget to control the amount of protein intake: the norm is 2 g per kg of body weight.

If an athlete does not want to figure out what is best to take and chooses a gainer, he is threatened with excess weight, which is very difficult to get rid of without taking special drugs.

Success in the gym is measured by fat loss and muscle building. If an athlete is focused on results, it is impossible to do without sports supplements. The importance of protein and gainer for muscle growth is difficult to overestimate. Without amino acids in the right amount, relief cannot be modeled. Without carbohydrates, you can not count on volumes even with an excess of building material. What is the difference between a protein and a gainer is well known to those who carry heavy iron, and can compare the results.

What is the effect of protein

The most famous sports nutrition supplements — milk powder, egg powder, soy. On their basis, different types of mixtures are created, which received the names of the same name. Among themselves, they differ in the rate of splitting, the percentage of organic matter.

• Whey consist 75-99% pure protein and contain only traces of impurities. Available in 3 shapes ( , ), subdivided on the fast and slow. Due to the use of the biohydrolysis method, they have high bioactivity and nutritional value. Molecules broken down into amino acids quickly enter the muscle tissue.
• Casein have a complex structure. After entering the stomach, they form a clot that is digested for hours. The supplement is effective during the period of drying and losing weight, as it creates a feeling of satiety, protects muscles from.
• Mixes from different species are called combined. Indicated for use after training and in between long breaks in food.

Protein vs Gainer: What's the Difference?

Protein supplements are taken to develop muscles and shed extra pounds. The difference lies in the dosage and time of administration.

In a standard spoon 25 g organic matter and 2 g fat and carbohydrates. calories 1 serving average 250 kcal, therefore, the mixture is allowed to be taken by all athletes, regardless of weight. If you add sugar and fats, the cocktail turns into a high-calorie drink.

What is better to drink

Calorie powder is a complex of organic substances in the ratio 2:1 in favor of glucose. Contains simple sugars that are instantly converted into kilograms when the load is deficient.

Properties:

1. Stimulates the release of the hormone insulin.
2. Increases endurance and sports performance.
3. Restores glycogen stores.

Mesamorphs- athletes with average anatomical parameters take gainer protein after exhausting workouts to restore energy potential.

What is more effective for muscle growth

Manufacturers offer different concentrations.

• Some contain up to 80% fast carbohydrates, others up to 40%.
• For the growth of fibrils, organic mixtures with a composition of 36% x 56% are recommended in favor of carbohydrates and correctly calculate the rate.

How to combine protein and gainer

To obtain a universal sports nutrition, both powders are mixed in different proportions. Usually combined according to the scheme: 1:2 or 1:3.

Important so that the amount of protein in one serving does not exceed norm - 40 g. This method also saves money.

The classic mixture and gainer protein with a high protein content differ in cost by 2 times.

• The combined use of both supplements is allowed for athletes with a normal physique if they are faced with a plateau and cannot increase their performance.
• Combinations of gainers and proteins are needed by bodybuilders working in a stressful mode.

Sometimes casein is added.

2 Gainer and Protein Schemes for Gaining Muscle Mass

1. Classic. A calorie cocktail is drunk in 50-90 minutes before training, hydrolyzate - before closing.
2. Modern. A protein drink is consumed before and after. Suitable mix with isolate and complex protein.

What is better to take for mass: gainer or protein

Definitely- protein shakes. The higher their biological value, the less grams you need. Starch, fiber, glycogen for people with moderate exercise and who are prone to fullness are best obtained from food (200 g). This maintains a constant balance of glucose and energy, minimizing the chances of developing subcutaneous fat.

Each athlete makes an individual decision which sports nutrition is best for him to achieve his goals. Often you can find long disputes about what is more effective: protein or a gainer. At the same time, many see only one difference between these supplements - the presence of carbohydrates in the composition of the gainer and their absence in the protein. While in fact the main characteristics should be considered in more detail.

The effect of protein and gainer on the body

In translation, "protein" means protein, its content in this sports supplement is usually 70-90%. Get protein from milk, whey, eggs, soy. Vegetable soy protein is considered to be of low quality, but for vegetarians it will be a good solution. In addition, there may be individual intolerance to lactose, and casein is not well absorbed by everyone.

Proteins differ in the rate of assimilation, the complete or incomplete composition of amino acids and cost. There is also a complex protein on sale, which includes several varieties at once, however, not all manufacturers indicate the exact ratio of ingredients, along with the advantages of different types, you will get their disadvantages.

Slow proteins are digested for a long time, so they are suitable for drying. Faster is more effective in building muscle. Protein also stabilizes the nitrogen balance and strengthens the immune system. Contraindications to taking protein are kidney diseases, for example, renal failure.

It is convenient for people who lead an active lifestyle to take protein bars with them. They come in a variety of flavors, cereals, L-carnitine, fruits and nuts, and you don't have to mix anything in a shaker in front of others. As for the protein that enters the body with food, it is found in dairy products, eggs, fish, and meat.

In a gainer, proteins are combined with carbohydrates, and the proportions can be different. For example, one serving of Serious Mass gainer contains 251 g of energy carbohydrates and 50 g of protein, and one serving of Muscle Juice 2544 contains 162 g of carbohydrates and 55 g of protein complex. The protein base of the supplements is also different. In Multicomponent Gainer, it is 60% whey protein concentrate and 40% micellar casein.

The body uses protein as a building material for muscles, carbohydrates are needed to restore energy. In other words, if your goal is to increase muscle mass, you need both protein and carbohydrates. Muscles will not grow until they replenish their glycogen stores. Taking a gainer will increase efficiency, increase the growth of power indicators.

The need of the athlete's body for carbohydrates is 3-4 times higher than for proteins. However, it is easier to get enough carbohydrates (as opposed to protein) through food. Coaches recommend choosing a gainer for those who have a lean physique, or athletes who are more likely to skip meals without being able to eat regularly. The carbohydrate-protein mixture will also come in handy for people who combine classes with “iron” and martial arts. Manufacturers also include other useful ingredients in the composition of gainers: creatine, vitamins, minerals.

1. Both supplements help build muscle and increase performance.
2. An attempt to compare the possible harm and side effects will also fail, since both the gainer and the good quality protein are made from natural food raw materials.
3. You can harm the body if you buy a fake or take sports nutrition not according to the instructions, unreasonably increasing the dosage. Is that the protein is not recommended for people suffering from serious diseases of the kidneys or liver, and those who have an individual protein intolerance.
4. Both the gainer and the protein are well absorbed by the body, without creating additional stress on the digestive system.
5. Both supplements are drunk by dissolving in water, juice or skim milk.

Which is better: protein or gainer

How to understand, gainer and protein: which is better? Athletes who have a lean, ectomorphic physique are advised to take a gainer. A gainer is such a sports piece of meat with a garnish of carbohydrates. Try to choose a supplement that has a high quality protein, which may be in the form of an isolate. A large amount of carbohydrates will enhance the positive effect and increase the overall weight of the athlete. You can not drink a gainer if the athlete receives the required amount of carbohydrates from food.

At the same time, for endomorphs, athletes who are prone to gaining excess weight, a carbohydrate mixture with a high glycemic index can only harm and bring unnecessary kilograms of fat. In turn, the use of protein does not affect the formation of subcutaneous fat and has a positive effect on protein metabolism. Slow protein is drunk for drying, and fast protein is used to strengthen muscles. You need to start with a fast one, and then gradually move to a slow one.

When choosing a gainer or protein for gaining muscle mass, it is important to consider the type of energy metabolism. A specialist - a professional instructor or a doctor - will help to determine it. You can understand the first results after taking it after a month of regular training.

Among the types of protein, three are especially popular:

How to take protein and gainer

Caseins can be drunk at night so that the muscles receive amino acids. For cutting and post-workout recovery, a mixture of whey and casein protein is also suitable. Multicomponent proteins are also needed for a quick set of muscle mass. In this case, the chemical composition of the portion will be richer.

If you still find it difficult to choose a gainer or protein for muscle gain, try taking both supplements at the same time in this way: combining a low-protein gainer and protein in equal proportions. Professional athletes can also give other advice on what to take for mass gain: protein or a gainer.

Many people think that you can start gaining weight with a gainer, and then switch to protein. Again, for women, protein will be more relevant, since they have more fat deposits. For men, the use of a gainer that increases muscle tone is closer.

In the case of the right choice, the gainer and protein will become reliable assistants on the way to the result. The difference between these additives is still in the application time. A gainer mixed with milk, juice (not from citrus) or water (room temperature) is drunk before a workout, about an hour and a half, to gain muscle mass. For these purposes, they usually take 1.5 g of powder per 1 kg of an athlete's weight. A protein shake - both before and after exercise, so that the muscles not only develop, but also recover. Berries or fruits are added to the drink to taste. A scoop of protein contains approximately 30 g of powder.

Summarizing the above, we can say that both proteins and carbohydrates are important for gaining muscle mass. Protein alone will not provide full muscle growth, but carbohydrates alone will not be enough.

There are cases when it seems that sports nutrition is taken correctly, but serious muscle growth is not observed. Do not rush to change the proportions of protein and carbohydrates, first check the other possible causes. You may not be eating enough calories, exercising irregularly, not increasing your intensity, or, conversely, overtraining.

Do not forget that both protein and a gainer will not replace fully normal food. Watch the dosage so as not to cause side effects - skin rashes or upset of the gastrointestinal tract. An increase in the concentration of carbohydrates in the body can cause problems with insulin secretion. To eliminate unpleasant side effects, try to stop taking the supplement for a few days or reduce the daily dosage.