Differences between gainer and protein
Protein is a sports nutrition in which protein predominates. Nutritional value using whey protein as an example (per 100 g):
- calorie content – 450 kcal;
- proteins – 70-80 g;
- fats – 5-6 g;
- carbohydrates – 20-25 gr.
A gainer is a protein-carbohydrate mixture. The composition contains protein and quickly digestible carbohydrates. Nutritional value (per 100 g):
- calorie content – 370-400 g;
- proteins – 15-20 g;
- fats – 5-6 g;
- carbohydrates – 70-80 gr.
Protein can be classified as a universal product. It is suitable for both weight gain and weight loss. It lasts from 2 to 24 hours, providing the body with energy and creating conditions for the formation of muscle tissue.
Gainer is suitable only for naturally thin people who are not prone to weight gain. It is recommended to take it immediately after training to close the protein-carbohydrate window and replenish lost energy. Do not take if you are overweight, so as not to aggravate the situation.
Before training
A more suitable pre-workout option is protein. Research results prove that the product reduces cortisol levels and stimulates energy metabolism, which is very important during physical activity. Nutrition is especially necessary for 2 categories of athletes: those who suffer from suppressed synthesis of endogenous hormones and athletes with normal levels of production, it is advisable to consume protein 30-40 minutes before the start of training.
The enormous benefits of gainer for ectomorphs have already been discussed. The same is true for the pre-workout period. If your diet is disrupted, it is recommended to consume both types during the day. Let us give an exact answer to the question “protein or gainer?” If you have a tendency to gain fat mass, choose the first option; for those who need complex carbohydrates, it is better to choose the second.
How is a gainer better than protein food?
Many newcomers to bodybuilding are interested in whether it is possible to replace gainers with regular food. You can replace it by eating large quantities of meat, eggs and pasta. But protein from food is not fully absorbed, so there is a lack of protein in the body. In addition, any meat, even lean, contains fats, which in large quantities lead to the accumulation of extra pounds. And eating pasta often is not at all healthy.
Gainers have a balanced composition and amino acid content. The protein from the sports supplement is completely absorbed, the body receives the amount of protein necessary for proper work and muscle formation.
This means that a bodybuilder's diet should contain meat, eggs and cottage cheese in reasonable quantities. But if you need to increase mass, then it is better to resort to the help of a gainer.
Which product should you choose?
If your goal at this stage of the training process is to lose weight, then a gainer is definitely not your product, since it contains a lot of carbohydrates. Of course, they are healthier than those you can get from flour products, but at this stage you need to reduce their consumption as much as possible.
For example: the daily calorie intake of a person who wants to lose excess weight is on average 1200. If we look above at the calorie content in a gainer, we will see that one serving of a gainer is equivalent to a full meal. Whether it is worth replacing food with a gainer is up to you to decide. However, according to the recommendations of nutritionists and nutritionists, a varied diet is very important.
In addition, this product is not recommended for beginners. First of all, because your task at the initial stage is to strengthen the overall muscle corset, increasing mass is not a priority now. In addition, your body will be under severe stress at this stage, so it does not need unnecessary changes in insulin in the blood.
Indications and contraindications for taking gainer
Clearly, the gainer is not suitable for everyone. This supplement is created for ectomorphs - people who are not overweight and have difficulty gaining muscle mass.
People with a thin physique have low stamina, which is another reason to take a gainer. The supplement increases energy, gives a boost of vigor and increases physical strength.
A contraindication to taking a gainer is excess weight and a tendency to gain it. The supplement will make you look fuller, which will make it more difficult to form six-pack abs.
What is the purpose of protein
Protein, also known as protein, is a macronutrient that must be supplied to the body daily with food in sufficiently large quantities.
Protein is found in many foods. Based on the type of origin, it is divided into plant and animal . In bodybuilding, preference is given to proteins of animal origin - meat, fish, poultry, eggs and dairy products.
Protein performs various functions in the body. But from a bodybuilding point of view, it is one of the main participants in muscle growth. If there is not enough of it in the diet, muscle synthesis does not start.
This is the main reason why people who regularly train in a strength mode have protein intake rates that are doubled.
The daily protein requirement for gym goers is 2 grams per 1 kg of body weight . And among professional athletes it sometimes reaches 3 grams.
It can be difficult to get that much protein from regular foods due to the large amount of food. This is where the powder supplement comes to the rescue.
It is small in volume, but contains a concentrated amount of protein (60-95 grams per 100 grams of dry product).
As a result, by taking protein shakes, the body receives this macronutrient in the required quantity, and the gastrointestinal tract is not overloaded with large volumes of food.
What should a beginner choose: protein or gainer?
A beginner should choose sports nutrition depending on his body type and goals. If you need to lose weight and then create relief, then you should buy whey protein. Gainers should not be taken by people of normal or excessive weight. But protein will help improve your figure, regardless of your initial weight.
If a beginner is faced with the task of increasing weight and gaining beautiful body proportions, then you need to take a gainer.
If in doubt, you should consult your trainer so that he can help you choose the right sports nutrition.
Combination
Experienced athletes recommend not wasting time looking for differences between supplements. It is better to use the positive aspects of each of them and, if possible, combine the technique. Nevertheless, the choice of nutrition during intense exercise depends on the individual characteristics of each person, the determining factors being the desired results and body constitution. Beginning athletes should consult sports doctors about diet planning.
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Top best gainers
The more carbohydrates and proteins in a gainer, the better it is. The ratio of proteins and carbohydrates should be as close as possible to 40%/60%. The following gainers are most suitable for these parameters:
- BSN True Mass. Expensive, but high-quality gainer. Per 100 grams of product there are 29 grams of proteins and 55 grams of carbohydrates.
- Optimum Nutrition Pro Complex Gainer. One serving (165 g) contains 60 g of protein and 85 g of carbohydrates.
- RPS Nutrition Premium Mass Gainer. 100 grams of the supplement contains 34 grams of protein and 47 grams of carbohydrates.
Take only high-quality gainer and protein to get beautiful muscles without harm to your health.
conclusions
- For any purpose, it is possible to use the positive effects that both protein and gainer provide. It is important to understand when to drink gainer and when to drink protein.
- In reality, it can be difficult to control the amount of protein, fat and carbohydrates and calories obtained from familiar foods. Adding protein and gainer to your diet partially solves this problem.
- The gainer is especially effective before and after training; the rest of the time, give preference to other high-carbohydrate foods.
- Eating protein does not exclude the use of gainer, but, on the contrary, helps enhance its effect during the period of mass gain.
- So, gainer or protein, which is better? Protein and gainer are your reliable allies on the path to achieving your goals, but they are not a panacea. Without a balanced diet or proper training, they are powerless.
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Recommendations for the proper use of sports nutrition from an expert trainer
To get the desired result from taking sports nutrition, you should follow some rules:
- Mixing sports supplements in advance. Often, when getting ready for a workout, some people pre-mix cocktails at home, go to the workout with them, and then drink them. By then 2-3 hours have passed. During this time, the molecular bonds of some substances in water disintegrate. For example, when mixed with water, creatine begins to break down after 40 minutes, and BCAA after 10 minutes. Therefore, prepare your sports drinks immediately before drinking.
- Timing of supplement use. The timing of taking supplements is of great importance; some are best taken on an empty stomach, others with or after food. This is especially true for vitamin preparations and dietary supplements. For example, fat-soluble vitamins A, D, E, K, F must be taken together with foods containing fats for better absorption. Glucosamine and chondroitin can cause intestinal irritation if taken on an empty stomach, so it is best to drink them after meals.
- Replacing regular food with supplements. It is not recommended to replace full meals with supplements, because supplements are just an addition to the main diet. They only help fill nutritional gaps throughout the day. By replacing a protein meal with whey protein or casein, we will not get the additional nutrients found in the foods.
- The bigger, the better. A common mistake made by beginners is to buy up all the most beautiful cans of sports nutrition and start consuming huge quantities of everything. Overdoses of dietary supplements can cause health problems. These can be various allergies, disruption of the gastrointestinal tract or central nervous system, organs of the body’s excretory system, etc. For each supplement there are certain dosages, the manufacturer always indicates them on the packaging, be careful!
- Stop taking supplements due to lack of immediate effect. It is not always possible to immediately feel the effects of sports nutrition. A quick effect is felt only from various stimulants (pre-workouts, caffeine, etc.) or muscle relaxants. A gradual effect in the form of a good pump and blood supply to the muscles can be seen from taking nitrogen supplements (citrulline or arginine). Other substances, such as glucosamine, have a cumulative effect and are felt after a long period of use. The work of recovery drugs can also only be assessed after time. I advise you to train for a couple of months using such supplements, and then stop taking them for a couple of weeks and compare your feelings. This way you can feel how well they helped you recover.
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Whey Protein
In short, whey protein is obtained during milk processing and cheese production. In fact, WPC (whey protein concentrate) is the purest form of protein. It is easily absorbed and quickly enters the bloodstream.
Protein supplements usually contain small amounts of carbohydrates and fat. Whey protein varieties are divided into several categories (in reverse order by the amount of protein they contain): Whey Protein Isolate, Whey Protein Concentrate, and Whey Protein Blend.
Why should you consume whey protein?
Whey protein is a time-tested nutritional supplement that is beneficial not only for bodybuilders and athletes, but also for any average gym goer looking to stay healthy. It helps bodybuilders reach their true potential by fueling their muscles and increasing stamina and endurance.
Plus, it helps the average person lose weight and burn fat by keeping them feeling full. In addition, this supplement acts as an energy source and provides the daily protein requirement.
How to Take Protein and Creatine Together
As you know, creatine requires a transport system that helps it be absorbed in the body. Protein is just such a system, so they should be taken together. However, creatine intake does not have to be tied to a specific training time. You can drink it along with protein between meals, as well as before or after training, as you prefer - 20 grams per day in equal portions (that is, 3-4 times) during high-intensity exercise and 5 grams per day once during low-intensity exercise.
Creatine can be taken at the same time as protein or other sports supplements.
How to combine different amino acids and take them together
So, we have already figured out how to combine the intake of amino acids with other sports supplements. Let's now figure out whether it is possible to mix different amino acids and how to do it correctly.
Many amino acids can be taken together. This is why there are so many different amino acid complexes on the sports nutrition market. But advanced athletes prefer to combine different amino acids on their own, because it’s easier to control the dosage.
One of the most popular combinations is bcaa and carnitine. This complex is indispensable for those who want to lose weight without losing muscle mass. The combination of carnitine and agrinine has the same effect. Taking these amino acids helps to achieve a significant reduction in the percentage of subcutaneous fat. It is recommended to drink both complexes before training.
Sports nutrition: how to choose and where to start
Before going to a sports nutrition store, you should determine your training goal, analyze your diet and daily routine.
And based on this, choose the right sports nutrition. So, for example, if you are overweight and your goal is not only to build muscle mass, but also to lose weight, then preference should be given to whey protein rather than a gainer. But let's talk about everything in order. The first thing that beginners should remember is that sports nutrition is food, not magic pills and powders. Of course, they can improve your results, but they cannot work a miracle and turn you into a real bodybuilder in a month. Therefore, you should not buy the entire assortment of a sports nutrition store and drink it in huge quantities. It's best to focus on the essential supplements that are essential for muscle growth and wellness.
We recommend starting your acquaintance with sports nutrition with protein and/or gainer, as well as vital and often missing amino acids. About which sports nutrition to choose if your goal is to lose weight, read our other article - Sports nutrition for weight loss, and if you want to gain weight, then recommendations for sports nutrition taking into account this goal can be found in the article - Top 5 best supplements for weight gain . Here we will talk about how to properly take and combine different sports supplements.
