Nutrition

When and how to drink gainer correctly. Gainer: what is it and how to use it? On days of rest from main physical activity

The word "gainer" comes from the English gain - increase. It is a protein-carbohydrate mixture for the special nutrition of athletes involved in athletics. It contains proteins from 15 to 30%, carbohydrates - from 50 to 70%. The main function of this nutrient is to increase body weight and energy potential. To understand how to drink gainer correctly, let’s take a closer look at the features of its use and action.

Features of application and action

At the moment after training, a protein-carbohydrate window is formed in the athlete’s body. Figuratively speaking, taking the mixture closes this window. Therefore, the most optimal time to use the substance is after exercise. In this case, the body best counteracts catabolic processes, restores energy and regenerates muscle tissue.

Taking it before training is also very effective for two reasons: the carbohydrates entering the body will provide the opportunity for more intense and prolonged exercise, while at the same time the amino acids will block catabolic processes. The disadvantage may be that during the training period there is no loss of fat, and perhaps even its accumulation.

There are different opinions on how to take gainer correctly. Some believe that it should be consumed not once a day, but two, three or even four. This view has its reasons: this regimen is suitable for thin athletes seeking to increase body weight in the shortest possible time. It is contraindicated for overweight people, as there is a risk of gaining excess fat. Therefore, it is most advisable to consume the mixture once a day, and protein 2-3 times.

Is it possible to combine a gainer with other sports nutrition? Yes, it combines well with creatine, and the latter is much better absorbed thanks to proteins and carbohydrates. You can make a cocktail from the substances and drink it after training. Together with the gainer, you can take protein, anabolic complexes, vitamins and minerals. You should not use it during the stages of losing weight and working on relief.

It is also important how to drink the gainer correctly. The substance can be mixed with water, juice, milk. The amount of supplementary liquid is not limited. It cannot be mixed with boiling water, as protein denaturation occurs in it and it loses its beneficial properties.

Gainer volume required for consumption

Like protein, you need to take the same amount of the substance every day. However, the rational, established dose cannot be exceeded, unlike protein, where the dose is acceptable and increased. Carbohydrates quickly turn into fat, and you can simply gain weight. The daily dose is directly related to your body weight, as well as a certain diet. The following diagram shows how to use a gainer depending on these indicators.

Weight 50 kg: with four meals a day - 80 g, with three meals a day - 90 g, with two meals a day - 100 g.
Weight 60 kg: respectively – 92 g; 106 gr.; 120 gr.
Weight 70 kg: 104 g; 122 gr.; 140 gr.
Weight 80 kg: 116 g; 138 gr.; 160 gr.
Weight 90 kg: 128 g; 154 gr.; 180 gr.
Weight 100 kg: 140 gr.; 170 gr.; 200 gr.

Practical experience

The experience of using it also tells us how to use a gainer correctly. Your personal experience may also be important in the bodybuilders’ general knowledge about the use of this type of nutrition. Therefore, we would ask all colleagues in the sports department to share their impressions about the peculiarities of using this substance and its results with similar adherents of athleticism. You can leave your comments below.

Here are some reviews from practitioners about this nutritional mixture.

Igor, 22 years old, 3 years of athletic experience.
I note that the gainer works well, and the price and quality correlate very harmoniously. At first I took it to adapt the body, slightly reducing the dose. Then according to the scheme - 1 serving three times a day. With an initial weight of 71 kg. Taking one pack added 6 kilograms to me. At first I found it hard to believe. It dissolves very well and is pleasant to drink with milk. I advise everyone!

Alexey, 23 years old, has been training for 5 years.
I consumed this mixture in large quantities. The conclusion is simple - it works well.

Gennady, 20 years old, athlete with 2 years of experience.
Although I have a thin physique, already the first week of taking the gainer increased my weight by 5 kg. One nuance only upset me: in the first three days I often ran to the toilet, so there is no need to abuse it at first.

Mikhail, 20 years old, has been involved in athletics for 1 year.
They write about the gainer correctly. I bought it and didn’t regret it. Works quickly and accurately.

Due to its qualities, this type of sports nutrition has gained popularity. A distinctive feature of this drug is a significant amount of carbohydrates. However, it also contains a certain amount of protein, sufficient for nutrition and muscle rehabilitation after training. The main thing you need to pay attention to is at what time and how to take the gainer so that its beneficial components act to the maximum.

Gainers are the most effective type of sports nutrition for quickly gaining muscle mass.

When to take a protein-carbohydrate shake?

The amount of protein, fat and carbohydrates in the supplement may vary, as both the method of administration and the composition may differ. The dosage specified in the instructions should not be exceeded. If an athlete consumes a supplement in greater quantities than recommended, then the excess nutrients may simply not be absorbed by the body.

When is the best time to drink a protein-carbohydrate shake on training days?

In order to increase the effectiveness of training and to gain muscle mass, you need to use the supplement before and after training in the gym. The time of administration depends on what effect the athlete wants to get.

To increase endurance during training and rapid muscle growth, it is better to take the drug before starting exercise. In order to recover better, you need to consume the mixture after weight training.

In order to increase the effectiveness of exercise and to gain muscle mass, the supplement should be taken before and after exercise in the gym.

How to drink gainer correctly on training days and how many grams of powder can you take at a time? To increase muscle mass, the powder is taken 2-3 times a day. The average daily dose of the powder from which the cocktail is prepared is 100 or 150 grams.

The method of preparing a cocktail is always the same. The powder must be diluted in liquid. You can dilute the additive with kefir or milk. You can mix it with water or fruit juice. The volume of liquid used for the cocktail can be 300-500 grams. This amount is divided into several doses and drunk throughout the day.

How much protein should there be in a cocktail? Professional athletes recommend preparing a cocktail so that the amount of protein in one serving does not exceed 30 grams. Since the human body cannot absorb more than 50 grams of protein at a time.

How to use gainer correctly? It should be taken before class no later than an hour before the start. This is the only way to achieve the required level of endurance during intense training with heavy lifting. You should not take the supplement before going to the gym, as the feeling of a full stomach will interfere with your workout.

It should be taken before class no later than an hour before it starts.

How to take gainer correctly? For faster and more effective muscle recovery, as well as for gaining muscle mass, you should drink a gainer after training. In this case, no more than 30 minutes should pass. Many people know about the so-called “protein-carbohydrate window” after training. Gainer is an ideal sports nutrition supplement that will eliminate the “window” and replenish the supply of carbohydrates and protein in the body so that muscles can recover faster after the load.

Taking a gainer for the purpose of gaining muscle mass should be carried out according to the following rules:

A greater effect can be achieved if you mix the protein-carbohydrate composition with glutamine
It is useful to mix a protein-carbohydrate cocktail with creatine, since the first helps the second to be absorbed more fully, due to the high carbohydrate content in this drug
During intense weight training, it is better to mix the gainer with protein.

For faster and more effective muscle recovery, as well as for gaining muscle mass, you should drink a gainer after training.

Should I take the supplement on non-training days?

If an athlete is serious about gaining muscle mass, then he should take the drug in a course. This means that you need to drink the cocktail on rest days when you are not training. The method of administration remains the same, but the daily dose of the supplement is reduced.

What is the best time to take the supplement on non-training days to gain weight for lean athletes? The intake time should be between meals.

If you are not underweight, then on a day without training you can drink a protein-carbohydrate shake once a day, half an hour after meals.

How to achieve results when taking a gainer? You must adhere to the following recommendations from experts:

The powder should not be diluted in too hot water or milk, otherwise the protein in the sports supplement will denature. In this case, the protein loses its beneficial properties and the body is not able to absorb it.

The powder should not be diluted in too hot water or milk, otherwise the protein in the sports supplement will denature

A serious athlete should buy two types of gainers. Carbohydrates should predominate in one, and proteins in the other. The time to take the first type of supplement is before working out in the gym. For a cocktail with a large amount of protein, consumption after exercise is indicated.
It is equally important what carbohydrates the powder contains - slow or fast. You should not use supplements that contain more than a third of simple carbohydrates, which are quickly absorbed. The sugar contained in such mixtures quickly becomes excess fat.

In order to get the best results from using protein-carbohydrate supplements, you should combine them with a properly formulated diet containing large amounts of protein.

You can buy a gainer on the American website, where there are always promotions, and using our link you are guaranteed to receive an additional 5% discount. It also works. Therefore, if you have already decided which gainer suits you best, then it can be found on.

How to combine a gainer with other types of sports nutrition?

A protein-carbohydrate cocktail can be taken together with creatine. These drugs can be mixed in one cocktail and drunk after exercise.

Your workouts will become even more productive if you take a pre-workout complex, a vitamin and mineral supplement, and protein along with the gainer.

Sports nutrition with a high carbohydrate content should not be used during cutting, when losing weight and working out the relief. In addition, exceeding the recommended norm can result in an unnecessary side effect, in the form of an increase in fat mass rather than muscle mass.

Each athlete calculates how much powder to use per day individually. After all, each person’s diet and weight are different.

How much gainer should you take, depending on the weight of the athlete? For example, if an athlete’s weight is 50 kg and he eats four times a day, then the supplement rate should be 80 grams, if three times a day - 90 grams, and with two meals a day, it is better to increase the dose to 100 grams.

If you want to increase weight with the help of a gainer, you should choose high-quality supplements from well-known manufacturers. Such additives should not contain a lot of sugar. It is also very important to adhere to the dosage and not exceed the recommended amount, then the use of a protein-carbohydrate supplement will not affect your health and will not lead to excess weight gain.

If you want to look like a superhero or an antique sculpture, stunning everyone with the look of your muscles and athletic physique, add gainer to your diet– and the result will not take long to arrive!

With a gainer, your workouts will become longer and more effective, and your muscles will grow by leaps and bounds. The main thing is to correctly calculate the dosage and not miss the choice of the manufacturer.

What is a gainer?

Gainer is a special nutritional supplement that is used by athletes to build muscle mass. It consists mainly of carbohydrates (simple and complex), proteins (several times less than carbohydrates) and unsaturated fats.

Depending on the manufacturer and company, the quantity and proportions of these three components may vary, in addition, the gainer may contain vitamins, minerals and amino acids that are necessary for intense and long-term exercise.

What is a gainer for? Gainer provides the athlete with additional energy, allowing you to train longer and more intensely.
Gainers can be in the form of:

powders;
ready-made bars.

In addition, you can buy them at a specialized sports nutrition store or prepare them yourself. Experienced muscle building specialists usually rely on a purchased product - it’s convenient, and you don’t have to calculate the dosage and number of calories yourself.

Gainers can include fast and slow carbohydrates. It is important to understand and distinguish between their actions: gainers based on fast carbohydrates Suitable mainly for those losing weight and for quickly satisfying hunger after an energy-intensive workout. Gainers based on slow carbohydrates used as a separate meal to directly build muscle mass.

For people who are prone to being overweight, but have already achieved any noticeable results in the gym, taking a gainer is strictly prohibited! Muscles will not appear, but additional fat and excess weight will definitely become your companions after just a few doses!

For more detailed information about the benefits and harms of gainers, see the article “Gainer for gaining weight.”

How to choose the right gainer

If you decide to buy a ready-made gainer, the first thing you should pay attention to is its cost. This does not mean that the most expensive gainer will be the most useful and high-quality, but good sports nutrition simply cannot be cheap!

The low cost of a gainer indicates the poor quality of protein, which is also part of the gainer and is responsible for the construction and growth of muscles.

The presence of vitamins and essential microelements in the composition will also significantly increase the cost of the gainer. But if you are already taking a group of vitamins, then you shouldn’t overpay for them again (the body simply cannot absorb two daily requirements instead of one).

Therefore, the optimal choice would be a gainer middle price segment.(The price of a gainer can range from $30 to $60).

Drinking a shake or chewing a candy bar is again a matter of cost and basic convenience. (A bar is cheaper and more convenient, powders are many times more expensive, and you can’t put them in your pocket.) But slow carbohydrates are often used in powders, while fast carbohydrates are used in bars, respectively, and their effects are different.

Age, weight, physical fitness, health status and basic well-being are individually for each person(not only for the athlete). And just because one supplement worked for your friend doesn’t make it universal for you.

Read the ingredients carefully and choose a gainer based on your personal needs and requirements!

By the way, if you decide to purchase sports nutrition for a month in advance, do not forget that a gainer is primarily a supplement, and not the main diet. It is impossible to replace a complete diet with one gainer (and is it even necessary?).

How to take mass gainer correctly

It will not be possible to give universal advice on taking a gainer due to the individuality of the athlete and the goals he pursues. But there are a few general recommendations that Things to consider before taking the gainer:

When and how to take gainer

If you've been working out for a while but haven't seen any results, it's quite possible that the gainer you initially chose isn't working. You can replace it with another one in composition and manufacturer.

But You shouldn’t alternate gainers- so you will never understand which gainer is better and what is actually right for you. It is best to keep records and constantly weigh yourself, which is a natural practice for professional athletes.

Top 8 best gainers for athletes

We did our own research and came up with our own gainer rating, based on price-quality ratio.

1. Up Your Mass by MHP

It is considered one of the best gainers, and also contains a complete vitamin complex. Percentage of proteins/fat/carbohydrates: 34% -8% -45%.

2. ISO Mass Xtreme Gainer

Gainer produced by Ultimate Nutrition. Percentage of proteins/fat/carbohydrates: 42% -4% -53%. The best representative in the price/quality category. Many professional athletes and beginners prefer this supplement.

3. Pro Complex Gainer

Gainer produced by Optimum Nutrition (optimum nutrition). Percentage of proteins/fat/carbohydrates: 34% -4% -53%. The amount of fat is minimal with a maximum of carbohydrates. Allows you to quickly gain muscle mass without unpleasant consequences.

4. Elite Mass Gainer

Gainer from the company Dymatize (dimatize). Protein/fat/carbohydrate percentage:37% -4% -51%. Contains mainly slow carbohydrates, which will help you with muscle recovery after training. In addition, it dissolves without any problems and has a pleasant taste.

5. Real Gains

Gainer produced by Universal Nutrition. Percentage of proteins/fat/carbohydrates: 32% -4% -56%. It will be an excellent option for those losing weight. In addition, due to the dietary fiber included in this supplement, the load on the digestive system will be minimal.

6.Serious Mass (Sirius mass)

Gainer from Optimum Nutrition. It is considered heavy artillery of its kind. The amount of carbohydrates is simply off the charts, and there are 1200 calories. Enriched with vitamins and microelements, along with the maximum amount of creatine and glutamine.

7. True-Mass (true mass)

Gainer from the BSN company. Percentage of protein/fat/carbohydrates: 32% –11% – 52%. This gainer belongs to the premium category, due to the complex carbohydrates it contains with a low glycemic index. In addition, it is enriched with a unique amino acid composition that can provide nitrogen balance for several hours.

8. Mutant mass

Gainer manufactured by PVL. Percentage of protein/fat/carbohydrates: 16% –17% –67%. It is one of the most popular sports supplements, which is widespread and available to everyone who wants to gain muscle mass. Boasts a complete protein matrix and a wide range of essential amino acids.

The positive aspects of the supplement include:

High in carbohydrates and protein, essential for new cell growth throughout the day and post-workout.
Contains BCAA - essential amino acids.
Provides rapid recovery of damaged muscles;
Adds strength if present in the composition.
Prevents muscle destruction during and after exercise.
Gives energy for full workouts.
Provides excess calories needed for growth.

The disadvantages include:

Possible side effects of the gainer: intestinal problems - gas formation, diarrhea.
High calories from sugar can cause excess fat to accumulate in the body.
Does not replace food.
May contain chalk and other cheap impurities, gluten.
Gainer is contraindicated for diabetes, intestinal dysfunction, and individual lactose intolerance.

How to take gainer?

Regardless of the type of gainer, manufacturers recommend taking 2 servings of powder per day. A dose of one serving (1 measuring cup) contains 100-130 g of dry protein-carbohydrate mixture.

One serving can be taken an hour before training; during training, the supplement releases calories needed for energy; the possible creatine in the composition will fill the muscles with fluid, and this will increase muscle strength.
The second portion is taken immediately after exercise, no later than 40 minutes.

The supplement closes the “protein-carbohydrate” window, restores energy reserves and replenishes all necessary nutrients.

Typically, two servings of mass gainer provide 2000-2600 calories per day. Although many professionals may take up to 4 servings per day, You shouldn’t get your daily caloric intake only from a gainer. High sugar content will cause rapid accumulation of large amounts of fat. It is advisable to take one serving after training and eat nutritiously the rest of the time. On rest days You can take one serving of gainer in the morning or throughout the day, instead of a snack.

You can also add a powdered form of BCAA to a gainer cocktail, regardless of its components; you need to take such a cocktail before training.
To increase energy, you can add to this mixture; this cocktail is suitable for those who have a very difficult time gaining weight. You can also add foods to the gainer to increase calories: banana and cottage cheese.

How to breed gainer

You can choose any drink: juice, milk, water in a volume of 300 ml. Pour a measuring cup of powder into a shaker, add liquid and shake thoroughly. Do not store the cocktail diluted for more than 3 hours.

Conclusion

Depending on the company producing the gainer, the package may contain from 1 to 7 kg of dry mixture. If a standard measuring cup holds 100 g of the mixture, then 1 kg of gainer is enough for only 10 servings (5-10 days of use). This supplement will help any athlete gain weight, regardless of age and training experience. Naturally thin guys who find it difficult to gain weight can gain lean muscle mass with this high-calorie sports nutrition, provided they eat 6 meals a day. For other athletes, with normal and high body fat levels, a gainer can increase not only muscle, but also fat, no matter how intensely the athlete exercises. In any case, the mixture can be selected individually, or you can opt for a high-protein mixture, or vice versa - add other components to increase calorie content.

How to take gainer correctly? According to the recommendations, the gainer should be taken 1-4 times a day, depending on the caloric intake and training goals. Simply mix the powder with milk or juice and drink immediately after training or between meals.

Typically, a gainer is used if you are training on a mass-gaining or strength program. If you take a good dose of gainer immediately after such a workout, energy and muscle tissue are restored at a faster pace. After all, the gainer contains fast carbohydrates and a lot of protein. That's right! This is exactly what is needed to close the protein-carbohydrate (in everyday life simply).

What is the problem with taking gainer correctly?

As a rule, the main carbohydrate component of a gainer is maltodextrin. It is a product of incomplete hydrolysis of starch. It is a complex carbohydrate in composition (and many people fall for it), however, it is approximately 125 units, that is, higher than sugar! It turns out that the main carbohydrate component of a gainer is fast carbohydrates. And how fast they are!

Taking a gainer immediately after training is therefore a very correct and useful step. However, it is precisely this feature of gainers that requires clarification of their intake schedule in order to avoid a very unpleasant effect - the rapid accumulation of subcutaneous fat along with muscle mass.

If you take a gainer not after a workout, but simply as a daily sports supplement to your diet, the fat layer grows at a fabulous pace. But you can avoid this! Why does an athlete need extra fat?

How to take gainer correctly?

The whole point is that gainershould only be taken after strength training and nothing else. All other sports nutrition methods should consist of protein with a minimum of fast carbohydrates. It is this approach that will allow you to grow muscles just as quickly, but at the same time accumulate a minimum of fat.

So, you shouldn’t take a gainer at any other time, for example, on the days between workouts. Precisely because the gainer contains mainly fast carbohydrates, which lead to rapid accumulation of fat in the body.