For any bodybuilder, protein is the key to a good diet. For a hardgainer, the best way to get protein is in the form of a mass gainer. Find out everything you need right now.
Almost every gainer is different from others, and often they have very significant differences. Learn how to choose a weight gainer that's perfect for you based on your preferences and goals.
Like we said, not all mass gainers are created equal, and we wanted to take a look at some of the qualities they should have, as well as some of the popular types of mass gainers, so you can make an informed decision before spending your money.
What it is?
Gainer is one of the most popular supplements, a powerful protein-carbohydrate mixture. The main purpose of the intake is to gain weight, improve strength performance, accelerate recovery processes, and prevent catabolism. The gainer consists of two main components - protein and carbohydrates. But it may also contain other ingredients as additives, such as creatine, amino acids, the most valuable microelements and creatine. In general, a high-quality gainer can be an excellent help for achieving high athletic results.
Their gainer sports supplements were one of the first to appear. Moreover, its first representatives were far from being of the best quality - the cheapest protein was used (most often soy), the carbohydrate part was ordinary sugar, the volume of fat was too high, and so on. In general, after just a month or two, even with diligent training, the athlete could “bloat” by 10-15 kg.
The current gainer is of higher quality. It contains slow and fast carbohydrates that can provide energy immediately and maintain the level for a long period of time. The protein part is usually whey protein isolate, which is distinguished by its unique “purity” and quality. With this ratio of proteins and carbohydrates can range from 20:80 to 40:60, respectively. All you have to do is choose which ratio suits you best.
Recommendations for use
When to take a gainer? The most common option is to take the supplement immediately after training, that is, when the athlete’s body most needs energy in the form of carbohydrate compounds and building material in the form of high-quality, biologically active and accessible protein. This method will allow you to restore strength in a short time and suppress catabolism (destruction of the structural elements of muscles), thereby ensuring complete regeneration of muscle fibers.
A certain portion of strength athletes take gainers before training. The purpose of this method is obvious: the body receives energy in advance for more productive and prolonged exercise, and catabolism is suppressed at the very beginning of the training. The method has a disadvantage: during strength exercises there is no loss of lipids, but on the contrary, the risk of fat gain increases.
Some people recommend taking the supplement both before and after workouts, as well as in the morning and evening. This option is acceptable only for those who are absolutely not inclined to be overweight, otherwise the weight will be gained not from muscles, but from adipose tissue.
Now about how to take the gainer. The nutritional supplement can be diluted in water, juice, milk. The exact ratio of powder to liquid is indicated on the packaging of the product you choose. The recommended dosage is also indicated there. To prevent unwanted consequences, it is better to follow the instructions literally.
Can a protein-carbohydrate mixture replace regular food? The supplement is unlikely to provide a complete lunch and dinner, but it is quite possible to satisfy hunger between main meals with a protein-carbohydrate mixture. In some cases, taking a gainer is even necessary - when an athlete urgently needs to eliminate the feeling of hunger and replenish energy losses.
Regarding the question of which is better – gainer or protein, the answer depends on the athlete’s body type. For ectomorphs, a gainer is definitely preferable, since for full weight gain both proteins and an energy substrate are needed. However, for endomrophs and mesomorphs, pure white mixtures are more suitable. In some cases, it is advisable to combine taking a gainer (exclusively after training) and eating protein (the rest of the time).
The only drawback of protein-carbohydrate mixtures is their high price compared to proteins. If you want to save money, it is better to buy protein concentrate and get carbohydrates from food products.
Why take it?
We figured out what a gainer is. Let's look at why and in what cases it should be taken. This supplement is ideal for ectomorphs. Such people are thin and have a very difficult time gaining weight. Taking a gainer allows you to quickly gain total and therefore muscle mass.
At the same time, gainer is contraindicated for endomophrams (people who are prone to rapid weight gain). Taking it will accelerate fat gain, and even active training will not always save you from excess layers. For such people, the best option is bcaa amino acid complexes or protein supplements. They do not contain fat or carbohydrates, but have enough protein for muscle growth.
Side effects, disadvantages
Any product has its weaknesses. For all medical and natural reasons, a mixture of protein and carbohydrates cannot harm. After all, everything in the world is material; any food contains these components in its composition. Gainer is clearly contraindicated for people with general enzymatic deficiency. It should not be consumed by those who are lactose intolerant. If you have liver or pancreas problems, there is no need to take risks! Gainer contains a large number of carbohydrate formulas. And this will require proper storage. If bacteria get into the mixture, they will begin to multiply there quickly. And this will cause serious food poisoning.
How to drink correctly?
The carbohydrate-protein mixture is a special supplement, so it is worth taking it correctly. The best time to use is 50-60 minutes after completing the training. This is exactly the period when the carbohydrate-protein window opens in the body. Timely intake of the supplement ensures rapid restoration of strength, replenishment of cells with the necessary energy, and acceleration of recovery processes.
If you wish, you can take the gainer before the start of classes (about an hour). In this case, the body will be saturated with carbohydrates, proteins and other useful components. As a result, you can extend your workout time, increase its effectiveness and maximally load your muscles.
There is an opinion that a carbohydrate-protein mixture should be taken as often as possible. But this is only relevant if you are gaining weight heavily and need quick results. Otherwise, it is enough to take the mixture once a day. At the same time, drink protein in the remaining 2-3 doses. This way the body will receive the necessary proteins and carbohydrates in full.
Gainer rating
The consumer always faces a dilemma - which product is better. The product is produced by many companies, the difference lies in the composition and price. To choose the best option, it is customary to try different companies and make your own verdict. After all, there are no two identical organisms; each has its own load and lifestyle. Intuition will be a good helper. There are no perfect ratings and no answers to the question - which company is better. It is customary to take into account the formula, price-quality ratio, final effect, and the absence of side factors.
You can safely use the presented small hit parade of the best American manufacturers.
- Serious Mass (Optimum Nutrition Corporation).
- Up Your Mass (manufactured by MHP).
- Muscle Juice 2600 (Ultimate Nutrition).
- True-Mass (BSN Enterprise).
- Super MASS Gainer (manufactured by Dymatize).
Excellent raw materials are used to make this product. But this does not entail high prices: the price is quite popular. The athlete must take into account the percentage of vitamins and other components. Although there are always enough of them in each name.
Serious Mass gainers from Optimum Nutrition are considered the best product in the opinion of many athletes and strongmen. If finances allow, feel free to purchase this product. There are excellent budget options; the gainer can be bought by weight. Sellers can be easily found on social networks. Almost all mixtures are sold without a markup for the brand and are much cheaper than store-bought options. And their quality is in no way inferior! A large selection of high-quality gainers can be viewed here.
Gaining weight and cutting
Other athletes can use a protein-carbohydrate supplement during the period of weight gain. An important point is the correct choice of its composition, which is indicated on each container of sports nutrition.
The mixtures differ in the protein/carbohydrate ratio as follows:
- 20% (proteins) – 80% (carbohydrates);
- 25% – 75%
- 35% – 65%
- 50% – 50%.
To quickly gain weight, choose a mixture with fewer carbohydrates.
During the period of drying and working on the relief, gainers will not bring any benefit; they are replaced with protein supplements.
Side effects and contraindications for taking tryptophan
Side effects from taking tryptophan have not been identified, but, nevertheless, its use is not recommended for patients with asthma (there may be difficulty breathing), pregnant women and those who are breastfeeding.
Eat right, include foods high in tryptophan in your daily diet , and then you may not need additional amino acids, you will always be healthy, cheerful and in a good mood. The doctor promises!
Rehabilitation after training
Perhaps, only after a full workout, a protein-carbohydrate cocktail will not hurt anyone.
Within 30-40 minutes after intense exercise, a “protein-carbohydrate window” is created in the body. The integrity of the muscle fibers is destroyed by lactic acid, the cells have spent all their glycogen and amino acid reserves and are in dire need of their replenishment. The body needs to “lick its wounds” after stressful loads. Taking a gainer at this moment is especially effective; the absorption of necessary substances from the blood occurs at an increased speed, cell destruction is blocked, and the processes of restoration and growth of muscle tissue proceed faster.
Dosage and preparation
The purchased product has instructions for preparing a separate serving of the cocktail.
- For ectomorphs whose goal is to gain weight quickly, it is optimal to drink 50 g of gainer (one scoop) 3-4 times a day, diluting each serving with 300-400 ml of water, juice or milk.
- Athletes with normal weight consume the entire serving of the mixture (100 g) immediately after training.
- If you weigh more than 100 kg, you can increase the portion to 125-150 g.
The mixture must be stirred in a warm liquid; it is not recommended to consume it cold. To obtain a homogeneous cocktail without lumps and residues on the walls of the vessel, sports shakers are used.
Caution: maltodextrin
The question of which protein-carbohydrate supplements to take before training and which ones in the period between them also deserves attention.
The carbohydrates included in the gainer are fast and slow.
- Fast carbohydrates (sugar, for example) have a high glycemic index: they are quickly broken down into glucose. It is either absorbed by cells to replenish immediate energy costs, or converted into fat when energy is not needed.
- Slow (complex) carbohydrates release glucose into the blood gradually, during the day it organically fits into the body's metabolic processes.
Cocktails with fast carbohydrates are useful immediately after training, during the “protein-carbohydrate window.” Between training sessions, when there is no urgent need for energy, it is better to consume mixtures with complex carbohydrates so as not to gain excess fat. However, such gainers are few and far between.
The carbohydrate component of most mixtures is maltodextrin: it is labeled as a complex carbohydrate, and mixtures containing it are sold as “sugar-free.” In fact, maltodextrin is a fermented starch with a glycemic index of 110-135, i.e. it decomposes and is absorbed into the blood 10-35% faster than pure glucose and almost 2 times faster than sugar! Without adequate exercise, taking a maltodextrin supplement guarantees an increase in fat reserves, which will have difficulty being burned when cutting.
