Gainer or protein - which is better. What is better to choose: gainer or protein

Just as philosophers are tormented by the question of what comes first - a chicken or an egg, so many novice athletes are tormented by the question: which is better, protein or a gainer? A number of related questions immediately arise: who is better and for what? To get answers, you need to understand what both of them consist of, and what their intended purpose is.

Gainer or protein - what to take?

Gainer is a dietary supplement consisting of proteins, carbohydrates, amino acids, omega fats and other important elements that help recovery and growth. Called up:

• adjust the athlete's diet
• restore glycogen stores
• provide energy
• promote overall recovery and mass gain

Some gainers can contain up to 90% carbohydrates, others - 30-40%. Many of them contain several types of proteins. When thinking about what to buy, a protein or a gainer, this should definitely be taken into account.

• ectomorphs (thin people)
• teenagers
• people with a fast metabolism
• in the absence of an established and well-established diet
• people who are professionally involved in sports and at the same time lead an active lifestyle

Gainer or protein? For an ectomorph, there is a big difference. A gainer will allow you to build mass faster and more successfully, and when using protein, you will have to wait longer for the result. A post-workout gainer is designed to close the protein-carbohydrate window, given that it contains a sufficient amount of both nutrients.

Protein is a protein dietary supplement that meets the needs of the body during intense physical activity. Stabilizes positive nitrogen balance. Has high digestibility. In fact, the supplement is the protein in its purest form - you should not forget about this when deciding what to take, a gainer or a protein.

• accelerates the processes of anabolism
• contributes to muscle gain
• stimulates a feeling of fullness
• affects the strengthening of immunity
• Provides essential amino acids to the body

Gainer or protein - what to choose if you are allergic?

In terms of amino acid composition, whey protein is the closest to human. And the advantage of casein is in its rather slow assimilation. Dairy foods are digested at an average rate. Eggs do not contain lactose. Soy contains elements of plant origin. When deciding which is more effective, a gainer or a protein, consider which protein is included in the composition.

If you know which foods can trigger an immune system response, avoid that type of supplement. People with various kinds of allergic reactions should be especially vigilant when choosing a gainer. There can be countless ingredients inside. You don't always need them.

Proteins are:

1. Whey
2. Dairy
3. Casein
4. egg
5. soy

What is the best pre-workout?

Protein before training will be more appropriate. Scientists have proven that it reduces cortisol levels and increases energy metabolism, and this is useful during physical exertion. Whey protein should:

• take immediately before training for persons in whom the synthesis of endogenous hormones is suppressed
• athletes with normal hormone levels, it is better to take it 30-40 minutes before a training session

Gainer before training is more suitable for ectomorphs. Both products can be consumed throughout the day, especially in violation of the diet. A gainer with complex carbohydrates is more suitable. If you are prone to gaining fat mass, give preference to protein.

Given all of the above, it remains only to make a decision. What to drink: gainer or protein - the last word is yours.

The effectiveness of training in the gym is determined by the ratio of the increase in muscle mass and the loss of excess fat. If a person is aimed at a high result, it will be very difficult for him to do without the use of nutritional supplements that contain proteins and carbohydrates in a concentrated form. The most popular supplements include protein and gainer.

Features and composition of protein and gainer

Protein is a pure protein obtained from milk, whey, egg powder or soy, purified from carbohydrates and fats. "Protein" is translated from English and means "protein". Its intake provides significant muscle growth, since protein is a building material for muscle tissue. We will not raise questions about it, let's take a better look at its main advantages:

• Has a high digestibility;
• Stabilizes nitrogen balance;
• Helps to strengthen the immune system;
• Provides the body with essential amino acids.

There are two types of proteins - slow and fast. Slow is absorbed at a slow pace, gives a small increase in muscle mass, but acts for a long time. Good for drying. Fast protein is absorbed quickly, acts within a short time period, gives maximum weight gain. Therefore, in the process of building muscle, it is better to start with a fast protein and gradually move to a slow one.

Contraindications to the use of protein are individual protein intolerance and serious kidney disease (renal failure)

- This is a dry protein-carbohydrate mixture, consisting on average of 10-20% of proteins and 70-80% of carbohydrates, which stimulates weight gain and restores the energy reserves of the body. This is the difference between these supplements. There are different shakes in which the ratio between proteins and carbohydrates can vary from 10% / 80% to 40% / 50%. Gainer Benefits:

• Restores glycogen stores;
• Provides the necessary energy;
• Increases efficiency, increases the growth of power indicators;
• Contributes to the overall recovery of the body and the restoration of muscle tissue during sleep.

Carbohydrates that are part of gainers are simple (high glycemic index) and complex (low glycemic index). It is better to take them:

• People with high metabolism;
• Possessing a lean physique (ectomorphs, asthenics);
• Professionally involved in sports and at the same time leading an active lifestyle;
• Teenagers;
• In the absence of a debugged diet.

Given the difference between a gainer and a protein, it is not recommended for people who are prone to fullness and rapid weight gain.

Protein or gainer: what to choose?

For the full growth of muscle mass, proteins and carbohydrates are needed equally. If the muscles cannot replenish their glycogen stores and fully recover between workouts, they will not grow, even in the absence of protein deficiency.

Therefore, the reason for too slow weight gain can be not only a lack of protein, but also a lack of carbohydrates. So, it is better to combine protein and a gainer, or choose a gainer with a high protein content.

Gainer is an energy supplier, allowing you to increase the duration and intensity of training. However, if the amount of carbohydrates that have entered the body is not completely spent, they are transformed into subcutaneous fat, which will adversely affect the relief of the figure. That is why these shakes are best suited for lean people with a fast metabolism who find it difficult to gain weight. They, unlike endomorphs, do not risk gaining weight due to adipose tissue. Using only proteins, such people will have to wait much longer for the result.

Based on the above, there are two options:

• Take at the same time protein and low-protein gainer in equal proportions;
• Take a gainer with a lot of protein, approximately 35%/55% in favor of carbohydrates.

However, high protein gainers are quite rare, and the difference in price compared to high carbohydrate supplements is significant. Therefore, it is better to buy a high-carb gainer and protein and mix them in the right proportions, which are determined individually. Experienced athletes advise 1:2 or 1:3. These nutritional supplements are absolutely compatible.

Before training (60-90 minutes) it is better to drink a gainer with a high content of complex carbohydrates, and after training (after 20-30 minutes) - a cocktail of whey protein, simple carbohydrates and glutamine. Typically, gainers are taken both on training days and on rest days, before meals.

If body weight seems insufficient, you need to start by taking gainers; when the mass is gained, switch to a mixture of these supplements, gradually increasing the mass fraction of protein. If you are overweight, it is better to immediately start with protein, not forgetting the minimum required daily dose of carbohydrates.

When compiling an individual mixture, it is advisable to consult a professional instructor, as well as a doctor. And the last thing: when choosing a protein or a gainer, you should not forget that these are nutritional supplements that will not replace normal nutrition.

Not all athletes, especially beginner bodybuilders, can choose the right nutritional supplements for a balanced sports nutrition and rapid muscle gain.

Many are sure that it is possible to achieve results only with the help of one “miracle powder”, others replace almost all meals with sports nutrition. Both extremes are unlikely to help form a beautiful body.

To get beautiful relief muscles, not without protein(i.e. protein). Sometimes comes to the rescue gainer - a mixture of proteins and carbohydrates. What is the difference between these supplements, which one to choose?

Protein - more about this supplement

At its core, protein is a protein, the same component that is present in many familiar products. For athletes, it is important for one reason: protein is great for helping to restore muscles after training and build muscle.

Since during exercise the muscles receive many microtraumas, it is a large amount of protein that allows you to more effectively cope with the consequences of training.

At the dawn of the advent of sports nutrition, instead of protein, athletes took milk powder, which contains a sufficient amount of protein. Later, the powder was degreased, and some time later, minerals and vitamins were added to it.

In many Western countries, not only bodybuilders and bodybuilders can do without protein complexes, but also many other athletes - from boxers to tennis and basketball players. Moreover, take protein is also recommended for those who want to lose weight, but at the same time preserve the muscles (including bodybuilders on drying).

What is the difference between a gainer and a protein

If everything is relatively clear with the role of protein, then with a gainer the situation is more complicated: even those who know English well cannot always understand what is hidden behind this name.

The main difference between these supplements is in the composition and, accordingly, in the effect on the body. There are also proteins in the gainer, but they are somewhat less than in pure protein. The main difference between a gainer and a protein is that carbohydrates are also present in the first supplement. They provide the body with energy.

Gainer - what is it and why is it needed

Gainers, as already mentioned, contain mainly proteins and carbohydrates, as well as various supplements: for example, vitamins and minerals. The composition of gainers may differ both in the amount of carbohydrates (as well as in the rate of their breakdown), and in the percentage of proteins.

As for the carbohydrates that are part of the gainer, they can be both “fast” and “slow”, that is, they break down and provide the body with energy for a long time.

• If you are using gainer after workout, choose a mixture with complex carbohydrates that take a long time to break down. Together with casein (a protein that also takes a long time to digest), they will effectively restore muscles and build mass even during sleep.
• For those who want to accept pre workout gainer, it is better to choose mixtures with whey protein, which is absorbed faster, as well as “fast” carbohydrates: a serving of such a cocktail will provide energy for exercise, help restore muscles immediately after completing classes.

Protein and gainer - how to take

To figure out how much and how to take these supplements, first decide on a goal. Want to lose weight? Then you only need pure protein, which replaces one or two meals (better - not in a row, for example, lunch and afternoon tea or lunch and dinner). Thus, you can reduce the calorie content of the diet, while protecting and preserving the muscles.

If you strive to gain muscle mass, calculate the amount of protein: multiply your weight (in kilograms) by two - this will be the required daily amount of protein (in grams). It is better to take it not at once, but in two doses: in the morning, after waking up, and after training. If you drink the entire portion at one time, there is a risk that part of the protein simply will not be absorbed.

It is better to take a gainer between meals only for people of a fragile physique, if the total caloric content of the diet is reduced. Otherwise, there is a risk of increasing the amount of adipose tissue.

Gainer or protein for gaining muscle mass - recommendations for body type

To date, scientists distinguish three types of body constitution:

If protein in its pure form is quite acceptable in the diet of representatives of any body type, then it is better for endomorphs to refuse gainers- there is a high risk that instead of voluminous muscles, additional fat folds will appear on the body.

As for the intake of gainer and protein by the rest, the difference is that ectomorphs are shown both supplements(without carbohydrates, they will practically not be able to “pump up” muscles), but mesomorphs should be quite careful: taking gainers must be accompanied by enhanced training.

To better understand the difference between these supplements, it is worth comparing them on a number of indicators.

Thus, people with a large amount of adipose tissue should still refuse from gainers, opting for pure protein. For the rest, such “cocktails” will help you recover faster after training and build muscle mass.

At the same time, do not forget that it is impossible to drink a gainer while exercising at half strength, and even more so lying on the couch: instead of muscles, only excess fat will appear.

How to use gainer and protein

The scheme of application of such additives depends on the composition of the gainer. For "classic" protein-carbohydrate cocktails, this option is suitable:

• morning- serving of whey protein;
• before training- gainer;

• after workout- gainer;
• overnight- casein.

If you have chosen a high-carb gainer, you can drink it in the same way. But the protein in this case is better divided into four doses: in the morning, at night, before and after training (along with a gainer).
For those who prefer complex carbohydrate gainers, it is better to take them after training and / or before bed (along with casein).

Daily amount of protein(in grams) is calculated according to the scheme described above: body weight in kg, multiplied by 2. As for gainers, they are prepared according to the instructions indicated by the manufacturer. You should not increase the amount of such an additive.

You can dilute both the gainer and the protein with milk, juice, tea or water - the main thing is that the liquid is not hot, otherwise the proteins will partially coagulate.

Gainer or protein, which is better - video

Both sports supplements are essential for gaining muscle mass and building flawless muscles. To find out what they are, how to drink them and what to choose for beginners, watch a short video that tells about both protein and gainer, as well as the role of these supplements for bodybuilders, bodybuilders and athletes.

To create a flawless figure with relief muscles, it is not enough just to train intensively - you need to take care of a balanced diet and sports supplements.

When choosing them, you should take into account your body type, otherwise, instead of muscles, you risk only increasing the amount of fat mass. The duo of gainer and protein is the optimal combination for mesomorphs and ectomorphs.

Have you tried taking protein and gainer? What results did you get if you used the supplements together or separately? Share your experience and opinions in the comments!

From the article you will learn why the value of protein is higher than sports supplements - a gainer? Also, beginners will understand the time intervals for taking both protein and fast carbohydrates. Thanks to this, protein metabolism and a positive energy balance will increase.

The content of the article:

Gainer and protein are two of the most popular sports supplements in the world of bodybuilding and other sports. Supplements have completely different effects on the body and are used in different time periods. Most training people see only one difference - this is the presence of carbohydrates in the gainer and their absence in the protein. Athletes make an individual decision what is better for them to use based on their own training experience and the availability of knowledge gained. Often, many beginners buy this or that product, using an authoritative tip from a senior training partner, thus not even distinguishing between the names of sports supplements.

If you believe the inscriptions on the packages, then it turns out that both supplements help and increase strength. To understand the main differences in more detail, you need to study in detail both of these sports products. And only after that, an inexperienced beginner will be able to purchase exactly the option that suits his goals.

Protein supplements are made by filtration from natural raw materials, which yield 100% protein (for example -). One serving of the supplement contains approximately 30 grams of protein. This dosage is enough for a single use, the body is not able to absorb more at one time. In addition, protein mixtures do not contain sugar and additional components.

The gainer contains a relatively small amount of protein (about 20 grams per serving), but carbohydrates make up the bulk (up to 80 grams). Most athletes find it inappropriate to take this amount of carbohydrates, because simple foods contain enough energy to cover all the body's expenses. But the lack of protein is a constant problem for all athletes. If you weigh 100 kg, then gaining the right amount of protein from food is simply unrealistic: they will not be absorbed properly.

But there is another side to the coin: in order to increase muscle mass, a bodybuilder needs to maintain a constant process of anabolism, and this is impossible without a positive energy exchange. There is an axiom that is often neglected by beginners: in order to start the growth process, you need to take in more calories than you burn.

Why does an athlete need to use sports nutrition?

To build muscle mass, you need a constant source of protein: our digestive system is limited in the intake of food and the quality of its assimilation. That is why bodybuilders use nutritional supplements that have a high absorption rate and do not burden the digestive system. Athletes with a thin physique are better off taking a gainer: a large amount of carbohydrates will only benefit them. If a carbohydrate mixture that has a high glycemic index is consumed by an athlete prone to gaining excess weight, he will get it.

For such people, it is better to drink pure protein shakes. The only option for using a gainer for an endomorph is after a workout, when glycogen stores are completely depleted and increased metabolism prevails. This technique will restore energy balance and will not lead to weight gain. Taking a gainer during the rest period, you are 90% likely to gain extra pounds.

Regular consumption of protein eliminates the set of subcutaneous fat and has a positive effect on protein metabolism. But this, in turn, excludes an additional source of energy, without which muscle growth is impossible. Gainer intake can be excluded only if the athlete consumes a sufficient amount of carbohydrates with food. You need to understand that not a single whey protein will help if there is not enough energy to carry out metabolic processes.

Gainer or protein: how to make the right choice?

To start the process of anabolism, increase your carbohydrate intake and keep your proteins and fats normal. If the growth process has begun, it is necessary to exclude the intake of a protein supplement. The cessation of growth will indicate that there is not enough carbohydrate, then your choice is a gainer. At the same time, watch the amount of protein intake: the ideal option is 2 grams per 1 kilogram of body.

If in the first month of training the athlete does not bother to figure out what is better for him to use, and makes a choice in the direction of a gainer, which in the future will only increase the waist, then you will have to buy fat burners and understand their effectiveness.

Video with tips on what is protein and gainer, what's the difference:

Young people, as well as girls, dream of an ideal figure, only in this case we are talking about a slender muscular body. To this end, they begin to visit the gym. The main goal of such training is weight loss and weight gain, but not fat, but muscle. However, achieving such a result only with the help of exercises is problematic.

In order to gain muscle mass, many begin to drink nutritional supplements after training, which contain proteins and carbohydrates. There are many types of those, but the gainer and protein are in the greatest demand. Which of them is better, this will be discussed further.

Features of protein and gainer

To understand how a gainer differs from a protein, you need to know what both of these supplements are and what their composition is.

Gainer is a sports nutrition product, the main components of which are proteins and carbohydrates. Most often, their proportions are 1:1, however, there are additives in which the ratio is changed to 3:1. In addition, the gainer contains vitamins and minerals, as well as keratin. This composition contributes to the rapid recruitment of muscle mass.

In addition, the gainer provides a supply of energy that is needed during a workout so that you have enough strength until it ends. These are not all the advantages of this nutritional supplement. The gainer also has the following benefits:

• Increases performance. This means that a person ceases to experience severe fatigue after the end of the working day.
• Increases physical endurance.
• Helps restore lost glycogen.
• Strengthens the body, increasing its resistance to infectious diseases.
• Restores muscles at a time when a person sleeps.

Protein is a sports nutrition product that contains protein. It is synthesized from milk and its whey, soy, egg powder, etc. This product does not contain carbohydrates or fats. Its reception provides a set of muscle mass. In addition, its benefits are as follows:

• Improves the state of immunity, which helps to avoid colds even during an epidemic.
• Improves nitrogen balance.
• Well absorbed by the body.
• Provides the body with amino acids that are necessary for its normal functioning.

There are two types of proteins - slow and fast.

They are different from each other. Slow, as the name implies, are slowly absorbed by the body. In addition, thanks to them, muscle mass, of course, builds up, but not as fast as we would like. In other words, there is a slow growth of muscles. However, they also have an advantage - they help reduce body fat. Therefore, they help to lose weight, but not build muscle. Fast protein promotes a rapid set of muscle mass.

Thus, if a person needs training first to lose weight, and only then to build muscle, then he is first recommended to drink a slow protein, and when the body weight returns to normal, switch to a fast one. If a person only wants to achieve relief muscles, then he should opt for fast proteins.

What is better to drink after a workout, protein or gainer? To understand this, you need to know what is the difference between these two supplements.

What is the difference between gainer and protein

The difference between a gainer and a protein regarding composition was discussed above. However, this is not the main difference between them. The difference between these two supplements lies in the indication for use.

Gainer after a workout is advised to drink to people who do not have problems with being overweight, but have problems with muscle growth. In other words, the gainer is indicated for use by thin people who have practically no muscles. Thanks to this supplement, they will be able to build muscle in a short time.

However, this will only happen if they drink it after training. Therefore, for people who have problems with excess weight and lack of muscle mass, it is better not to use a gainer. Since it contains carbohydrates, they will be deposited in the fat layer, thereby contributing to an increase in body weight.

Slow protein promotes weight loss, while fast protein helps build muscle. Therefore, in the first case, it is better to drink it after a workout for people suffering from excess weight.

Fast protein only promotes muscle growth, but is not deposited in the fat layer, which “helps” gain weight. Therefore, it can be used even by people of a dense physique who do not seek to lose weight or do not set it as a priority for themselves, but want to quickly gain muscle mass.

Protein, neither fast nor slow, should not be taken if a person suffers from kidney disease. Also, its use should be abandoned for people with individual protein intolerance.

Which is better to use: protein or gainer

It is impossible to say unequivocally what is better to use: protein or a gainer. It all depends on the individual characteristics of the person, as well as on the result that he wants to get from training. If a person needs a set of muscle mass, one should turn to a gainer, and if losing weight and only then muscle growth, then to a protein.

Trainers recommend, regardless of physique, to drink both gainer and protein, but in a certain way. So, an hour before the start of a workout, it is best to use a gainer, which contains a large number of carbohydrates, but only complex ones. After the end of the workout, it is recommended to drink protein. Its use should occur 20 minutes after its end.

In addition, on days when there is no training, it is recommended to use a gainer. This should be done 30 minutes before meals. If you take it after a meal, you may gain weight. Therefore, this is not recommended. Thus, this system will help build muscle and get rid of excess weight, if necessary.

The decision on which of the considered supplements is better to use after a workout should be made by each person independently. However, it is best to consult a doctor who will advise which sports nutrition is suitable, and also help to correctly distribute the load during training.