Gainer for girls: is it worth taking to gain muscle mass?

Many girls start playing sports to form a beautiful figure. Obesity is the scourge of humanity, which is fought through many means. However, a skinny cow is not yet a gazelle. Having lost weight, or having a thin figure from birth, you are unlikely to immediately become the owner of an ideal figure.

Girls make great efforts to create a figure in which volumes are concentrated not in the abdomen or legs, but in the chest, hips, and buttocks.

To achieve a sculpted figure, it is often necessary to increase weight using muscles. This opportunity is provided by exercise and proper nutrition.

What is a gainer and why does a girl need it?

Gainers are a food supplement, a concentrate for sports nutrition, consisting of a protein-carbohydrate mixture, sometimes with additional components of vitamins and microelements.

The purpose of gainers is to quickly increase body weight and restore the body's energy through nutrition.

Of course, sports nutrition is not intended for fat gain. It is necessary for muscle growth, which is possible with daily training and proper nutrition.

Girls who are prone to obesity are better off not using gainers. These cocktails are intended for people with an ectomorphic physique. Ectomorphs have little physical strength, low levels of subcutaneous fat, thin bones, and tall stature. It is not easy for such people to build muscle.

Gainers, correctly selected and consumed in the right quantity and at the right time, help solve the following problems:

• Daily caloric intake increases significantly without additional food intake;
• The energy metabolism of carbohydrates in the body improves;
• Muscles are completely restored after training;
• Muscles grow qualitatively;
• The body is protected from muscle destruction;
• The number of meals increases;
• Hunger is controlled;
• Glycogen accumulates.

What sports nutrition should you take to make weight loss more effective?

In addition to the gainer, which in some cases can be useful for losing weight, there are other supplements that are good for helping you lose excess weight. First of all, it is a protein that helps preserve muscles, amino acids that support the normal functioning of the body during a difficult period of training and calorie deficit.

Vitamin-mineral complexes and healthy Omega-3 fats are mandatory, as they protect the heart, accelerate fat metabolism and maintain hormonal balance.

Of course, L-carnitine has an excellent effect, helping to convert fat into energy and improving the functions of the nervous system. Don't forget about support for joints - glucosamine, chondroitin and collagen to speed up their recovery.

And of course, don’t forget about good rest while losing weight. If you experience irritability and anxiety, and suffer from insomnia at night, then you should take calming supplements to help you fall asleep. And drugs such as 5-htp will also help reduce appetite.

How does a gainer work?

Regular use of gainer is guaranteed to increase lean muscle mass.

Gainers differ in the speed of absorption into fast and slow formulations.

Fast carbohydrates in cocktails restore the energy expended after training, preventing the body from using muscle protein for recovery.

Slow carbohydrates in the gainer are broken down in the body for a long time, supporting muscle growth.

Training, gainers, proper nutrition and normal sleep lead to the formation of a beautiful figure without the presence of fat.

What is it needed for

The term “gainer” refers to nutritional supplements that promote weight gain, strength and energy. Let's figure out what gainers are needed for and how to take them.

Mass gainers are taken to:

• Quickly increase body weight for thin people;
• Maintain a stable weight;
• Restore energy lost during intense training;
• Maintain the desired energy level under heavy load;
• Compensate for the lack of calories;
• Optimize the speed of metabolic processes;
• Increase endurance.

Today, gainers are actively used by the following groups of people:

• Athletes - gainers are taken by bodybuilders and people who are involved in athletics and weightlifting, football, basketball, martial arts, crossfit;
• For those with a thin constitution, weight gainers for thin people allow them to gain the necessary mass of muscle tissue, not fat;
• Those suffering from food deficiency - the supplement compensates for the lack of calories and vitamins;
• People who do not accumulate reserves of fat cells can take gainers of any type and not worry about possible side effects associated with an overdose;
• Those taking androgenic and anabolic steroids – the production of male sex hormone increases, and therefore the need for proteins increases.

Gainers are also used by thin people whose work schedule does not allow them to eat heavily during the day.

How to take mass gainer correctly

The rules for taking the selected gainer must be drawn up on the recommendation of a specialist in this field. Usually such advice is given by experienced trainers.

The standard rule for taking gainers three times a day is:

• After lunch;
• Before training;
• Immediately after training, within 30 minutes.

Gainers must contain a lot of protein, as well as a combination of fast and slow carbohydrates.

One 100-150 gram portion of gainer, diluted in 300-500 ml of liquid, contains about 30-50 grams of protein and 70-80 grams of carbohydrates. Preparing a portion is very simple - pour the concentrate into water, milk or juice with a measuring spoon, stir, and use immediately.

When drinking cocktails from gainers after lunch and before training, you need to take formulations based on slow carbohydrates. At this time, the gainer works to improve the effectiveness of your workouts.

Immediately after training, during the “protein-carbohydrate window”, when the muscles lack fast carbohydrates, you need to drink a cocktail based on fast carbohydrates to saturate the body with energy. At this time, the gainer works to increase muscle mass.

While building muscle mass, in addition to gainer cocktails, a short-term protein diet is developed. The calculation of the required amount of protein is made based on the girl’s weight: per 1 kg of weight you need to consume 1.5 grams of protein food. That is, for a weight of 50 kg you need to consume 75 grams of pure protein.

The protein composition in gainers is not the same; the quality and price of the drug depends on it. Proteins can be whey, milk, or soy.

If you want to lose weight and get rid of fat, you need to choose low-calorie and low-carb gamers.

With low weight, on the contrary, you need to choose high-calorie gamers.

Can girls drink to lose weight?

Whether to take Gainer or not depends on a number of factors. For professional athletes and people who spend almost all their free time at the gym, a nutritional supplement will definitely not hurt. Things are a little different with girls who have no goal of getting pumped up, but only a desire to lose a couple of extra pounds.

To lose weight, you should drink Gainer and include it in your daily calorie intake. Athletes usually take it to get extra fuel. For girls to lose weight, it is enough to replace some dish on the daily menu with Gainer. Then the nutritional supplement will help you become slim along with a calorie deficit diet.

But experts note that there is little point in replacing familiar dishes with Gainer. Porridge or the same pasta can fill you up much better and will be absorbed more slowly. Therefore, it is advisable to introduce Gainer into the diet only if the girl simply likes its taste or does not have enough time to prepare lunch.

And for representatives of the fair sex who are significantly overweight, it is better not to introduce the nutritional supplement into the diet. In this case, “Gainer” can even work the other way around: it will increase the fat layer even more.

The nutritional supplement is suitable for women who suffer not from excess weight, but from its lack. If a girl has a very fragile physique, and it is not possible to build muscle with the help of regular nutrition, “Gainer” will be just right.

Watch this video about the benefits of Gainer and protein when working out in the gym:

TOP 5 best women's gainers

Cyto Gainer CytoSport

Cyto Gainer CytoSport is a whey protein with long carbohydrates, one serving contains 550 kcal and 54 g. Protein, lactose and fat free. Expensive and effective gainer. In a month it allows you to gain up to 5 kg of body weight.

Smart Gainer IDS

Smart Gainer IDS – whey protein, one serving contains 620 kcal, 52 g. protein, contains milk and soy lecithin, fructose.

Muscle Juice Ultimate N

Muscle Juice Ultimate N. - the difference between this gamer and other products lies in the unusual Octo-PRO™ protein mixture, which combines 8 types of protein (whey protein concentrate, milk protein concentrate, egg protein, milk protein concentrate and other components). A serving contains 1020 kcal and 52 g. protein, complex carbohydrates

Up Your Mass MHP

Up Your Mass MHP - soy protein isolate, one serving contains 510 kcal, 46 g. squirrel. A mixture of complex carbohydrates based on barley and oats.

True-Mass BSN

True-Mass BSN is a multi-component protein mixture containing 6 protein sources. Per serving: 626 kcal, 46 g. squirrel. The composition includes a large number of vitamins and microelements, high-glycemic carbohydrates. Consumers like all the properties of the gainer except the price.

What happens if you take a gainer incorrectly?

You should start drinking cocktails with half a serving. If used incorrectly over a long period of time, gamers may experience the following complications:

• Obesity;
• Pancreatic dysfunction;
• Diabetes;
• Skin rash, redness;
• Diarrhea.

Like any concentrated and highly functional product, the use of gainers requires thoughtful and calculated actions, drawing up the right diet and careful attention to your own body’s reactions to a new food product.

Reviews and price

People taking gainers usually pay attention to several parameters:

• Does a gainer promote overall weight gain or just muscle mass? Athletes prefer gainers UpYourMass, TrueMASS, ProComplexGainer, MuscleJuiceRevolution. Thin people prefer WeiderMegaMASS, SuperMASSGainer, Serious Mass.
• The presence of vitamins, amino acids, minerals. Many note that the inclusion of these elements in the composition makes the products better and healthier.
• Taste. People who use gainers are irritated by the cloying taste of vanilla, strawberry, and cinnamon.

Many athletes speak indignantly about the prices. The main disadvantage of most gainers is their high cost.

The exception is MuscleJuiceRevolution. According to a number of athletes, this is a truly effective remedy that does not cost very much. However, the price of a good gainer should be high.

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Features of choosing gainers

Unlike whey concentrates, it is enough to use the gainer once a day. For an ectomorph, it is better to consume a gainer immediately after a workout; you can also replace a portion with a full meal or snack. Endomorphs should use high-carbohydrate supplements only after heavy strength training, preferring mixtures with an equal ratio of protein and carbohydrates.

Ectomorphs and mesomorphs who are not prone to gaining excess weight can use gainers without fear of increasing body fat mass. Therefore, for ectomorphs, a gainer is a higher priority supplement in the rating than even whey concentrates. But endomorphs should take gainers with caution; in some cases, it is better to use pure protein mixtures without carbohydrates in order to minimize incoming calories.

What criteria should you pay attention to when selecting a complex:

• It is optimal for protein and carbohydrates to be in a ratio of 1 to 3. Significantly exceeding this norm is not always advisable both from the point of view of efficiency and from the financial side;
• Percentage of substances per 100 grams of product. Portion sizes may differ in gainers from different companies, so it is optimal to compare them taking into account dosages for every 100 g;
• Amount of sugar - manufacturers often add sugar to complexes; even a top budget gainer can contain up to 40% sugar. Therefore, it is worth carefully studying the composition of the supplement. The best weight gainers have a complex carbohydrate matrix with moderate sugar content.
• The brand and its reputation are always one of the most important parameters when choosing;
• Availability of additional components and their usefulness.