What is the best quantity to take carbohydrate-protein mixtures?

What body type should you drink a gainer? How to calculate its dosage. Combination with other sports supplements. The code is best to accept it. Gainer is one of the types of sports nutrition that has earned its popularity due to its versatility and effectiveness. If you use the supplement correctly, you can solve several problems at once - gain muscle weight, become more energetic and resilient, saturate muscle fibers with protein and develop excellent relief. At the same time, we must not forget that a gainer is a high-calorie carbohydrate-protein mixture, the incorrect intake of which can lead to an increase in body fat. How to take the supplement correctly? How many spoons of the supplement should you take? At what time will the mixture be most effective?

Supplement and physique

To get the effect, you need to drink a gainer taking into account your body shape and tendency to obesity. For example, athletes with a thin physique should consume the mixture daily. As soon as you gain weight, you can switch to a more gentle regimen - once a day, 30 minutes after exercise. The rest of the time, the lack of protein can be covered with protein.

If you have a tendency to quickly gain weight, then instead of gainer it is better to give preference to less calorie supplements. In particular, bcaa amino acids or whey protein are excellent options. Excessive consumption of carbohydrates can result in the appearance of excess fat.

Types of protein

The following types of protein exist:

• Whey (concentrate, isolate, hydrolysate) with a high absorption rate
• Casein with a slow absorption rate
• Vegetable (soy, wheat, pea, rice, etc.)
• Egg
• Meat
• Combined - consists of 4-6 types listed above

Each of them has advantages and disadvantages. But in terms of price-to-effect ratio, the undisputed leader is whey protein.

What you need to know about calories?

Before you buy a gainer, study its composition. Pay attention to how many carbohydrates are in the mixture, what the protein composition is, whether there are additional components, and so on. There are many varieties of carbohydrate-protein mixtures on the market with different ratios of protein and carbohydrates.

If your goal is to focus on gaining muscle mass, then it is better to give preference to a product with a minimum amount of carbohydrates. If weight gain is a big problem, you should use supplements with maximum calorie content. The ratio of proteins and carbohydrates can be different - 50/50, 30/70, 20/80 and so on.

In any case, keep in mind that regardless of the percentage, the gainer contains carbohydrates. Therefore, you can’t count on gaining “dry” net mass. Weight will increase in combination, that is, with a little fat.

How much vinegar, water or oil fits in a dessert spoon?

A dessert spoon is smaller in size than a tablespoon, but larger than a teaspoon and is located right between them. It is usually used for eating sweets. However, she copes with the measurement mission no worse than her younger or older “sister”.

From the table below you will find out how many grams of liquid or bulk products fit in a dessert spoon.

If you wish, you can download this table here.

How to choose the volume?

A big problem with multicomponent supplements is the difficulty of determining the dosage. Many beginners cannot decide how much carbohydrate-protein mixture to drink. As with protein, the gainer rate is tied to the athlete’s weight.

On average, supplement recommendations are as follows:

1. If you weigh 50 kg, you need to drink the following volume of the mixture: for 4 meals a day - about 80-85 grams, for 3 meals a day - about 90-100 g, and for 2 meals a day - 100 g.
2. With a weight of 60 kilograms (according to the principle already described above), the ratio will be as follows - 92-106-120 g.
3. With a weight of 70 kilograms - 115-138-160 g.
4. With a weight of 90 kilograms - 130-155-180 g.
5. With a weight of 100 kg - 140-170-200 g.

The recommendations listed above are universal, because each supplement has a different ratio of carbohydrates and proteins. As a result, the daily dosage can be adjusted within small limits. You should take the supplement for a month or two, after which you can take a short break. If you managed to achieve the result a little earlier, then switch to a “cleaner” sports nutrition, for example, bcaa.

Measuring tables for various products

Measuring table of bulk products

Measuring table for liquid and paste products

How many milliliters of liquid are in a spoon or glass?

• How many ml in a tablespoon? 15 ml in a tablespoon = 3 teaspoons
• How many ml in a teaspoon? 5 ml in a teaspoon
• How many ml are in a dessert spoon? In a dessert spoon 10 ml = 2 teaspoons
• How many ml are in a faceted glass? In a faceted glass 200 ml
• How many ml are in a tea (thin) glass? 250 ml in a tea glass

Measuring table of berries, fruits, dried fruits

Measuring weight table for vegetables and other products

Is it possible to mix?

Many supplements provide greater benefits when taken in conjunction with other amino acids. Carbohydrate-protein mixture (gainer) is no exception. So, the mixture can and should be drunk with:

1. Creatine. If you supplement the program with creatine, you can count on greater effectiveness of your workouts. Its action allows the body to quickly absorb carbohydrates and store much-needed glycogen. The best option is to buy a gainer combined with creatine. In this case, you don’t need to think about how much and in what dosage to take the supplement (all recommendations are given by the manufacturer).
2. Glutamine. How many times a week can an ordinary person (non-professional athlete) exercise? As a rule - 3-4 times (no more). If you use the gainer in combination with glutamine, then you can train more often. The reason is to accelerate recovery processes, strengthen the immune system and, as a result, reduce the risk of missing classes due to illness.

In principle, a gainer can be combined with various supplements. The main thing is to decide how much of each supplement you will take and at what time. In this case, the diet can be changed. For example, focus on gainer for one month, then switch to protein, and after another month, “correct” the relief with bcaa amino acids.

How much protein is needed for muscle growth

1.8 grams of protein per 1 kg of body weight for men engaged in heavy physical labor Athletes also fall into this category.

In bodybuilding, this figure is usually rounded to 2 grams of protein per 1 kg of weight. This is the standard norm that is recommended for all gym goers.

Scientific studies have been conducted that have proven increased effectiveness for muscle gain from taking 3 grams of protein.

But such high dosages are limited to short periods of time, no more than 3-4 weeks. After which a rest period of 1-2 weeks is required, with 2 grams in the diet. In this case, constant medical supervision is desirable.

Daily doses of protein in excess of the norm can harm your body, creating a load on the excretory systems.

When is the best time to take the supplement?

An important point is when to take a carbohydrate-protein mixture. Experienced athletes advise drinking one serving before and after exercise. Taking a cocktail before visiting the gym allows you to stock up on the necessary amount of nutrients and increase your performance. A serving after exercise is an opportunity to replenish lost protein and energy reserves.

When taking a gainer, keep in mind two prohibitions: do not drink the supplement at night and if you do not exercise. In the first and second situations, the only thing that can be achieved is excess fat.

We pay attention to details

When planning the dosage and timing of protein intake, one important thing to consider is that there are “slow” and “fast” proteins. That is, one group of proteins is absorbed by the body in 5-7 hours, and the other in 20-50 minutes. The difference is significant, you will agree. Now for examples.

One of the most popular and sought after supplements among bodybuilders is whey protein.

The main reason is the high percentage of protein (in isolate it can reach 95%), excellent digestibility by the body (from 20 to 50 minutes) and a rich composition of amino acids, which is so necessary for muscle fibers for growth and recovery. If you need to quickly charge and “nourish” the body after a workout, whey “fast” protein comes to the rescue.

In turn, casein and soy proteins are “slow” - the body absorbs them within 5-7 hours. But this does not mean that their composition is worse than that of their competitors. Not at all. The whole difference is in the structure of the protein, which is difficult to break down in the stomach. But if taken correctly, this is more of a plus than a minus. Eating “slow” protein is a chance to stop catabolic processes in the body and provide muscles with amino acids for many hours to come.

What disadvantages does sports nutrition still have?

If you suffer from allergic reactions, be sure to carefully study the composition. You don't think that the chocolate, fruit or nut flavor of a product is achieved by adding chocolate, fruit or nuts? Of course, protein contains dyes, flavors and flavor enhancers. The point here is the tolerability of the supplements; if everything is in order with them, then you can safely use them.

Another disadvantage of protein is its rather high price. Well, the main danger is that protein puts a high load on the liver and kidneys. If you do not follow the dosage, you may end up with health problems instead of the ideal form.

• Author: Ekaterina Kozhevnikova

Is it possible to gain weight with a weight gainer without training?

Conclusion You can take a gainer without sports activities if these are days of rest from them. But simply using the supplement is not recommended, as it will only cause the gain of excess fat, not muscle.

Interesting materials:

In which region there is no transport tax? When is tax paid on the sale of a car? How long does it take for the tax deduction to be returned? Called as a witness to the tax office, what is this? What is the tax deduction for? What is transport tax paid for? What is land tax paid for? What is the tax deduction for? What is the tax deduction for? What is the tax deduction for?

Reception features

Now let’s figure out how much and when to drink protein. So, we already mentioned that a scoop is a measuring spoon that is often sold with a sports supplement. With its help, it is easier to dose portions and distribute the composition correctly throughout the day. How many grams are in 1 scoop? There is no clear answer here - protein powders often have different weights. On average, 1 scoop is about 25-30 grams of protein powder, that is, one serving.

1. Early in the morning. After waking up, the body needs to be given the first portion of high-quality protein in order to stop the destructive process of catabolism and provide a new supply of protein. During this period, the best option is to take 1 scoop of “fast” whey protein.
2. Before going to the gym. There is an active and hard workout ahead, so the muscles need to be given the full amount of amino acids and beneficial microelements. Therefore, 40-60 minutes before going to the gym you need to drink 0.5-1 scoop of whey protein. The latter is well absorbed and manages to supply muscle cells with a full supply of amino acids.
3. After the gym, the body is exhausted and needs to replenish its reserves. That is why in the first 40-60 minutes he should receive his increased portion of protein in the amount of 1-2 scoops. As for the type of supplement, the best option here is whey protein.
4. Between meals, sports nutrition is also necessary, but in a smaller dosage. Thanks to the supply of amino acids, the synthesis process in muscle fibers continues throughout the day. In addition, taking protein helps reduce appetite, which is important for athletes who are losing weight. In the periods between meals, you can drink ½ scoop of both “slow” and “fast” protein (here it all depends on the goals).
5. The last portion is taken immediately before bedtime. Here it is necessary to give preference to “slow” proteins, for example, casein or soy protein. They provide amino acids to the muscles throughout the night. In addition, thanks to the constant supply of amino acids, the danger of catalytic processes is eliminated. One scoop of protein at night is enough to “hold on” until the morning.