Almost every athlete knows that to gain high-quality muscle mass, a gainer is needed. Perhaps you have already chosen this sport drink, but do not know how to drink it correctly to achieve maximum effect. Despite the fact that recommendations are indicated on the packaging of each product, they are quite general and are not suitable for everyone. In this article we will tell you how to drink a gainer correctly, what you can combine it with and what supplements are best for weight gain
First, a little educational program for those who have just started playing sports. Gainer is a sports nutrition product designed to increase muscle volume and increase the calorie content of the daily diet. The basis of the supplement is proteins and carbohydrates, which can additionally be enriched with useful components that improve health and enhance athletic performance.
Important: Gainer is not a nutritional substitute. It is recommended to take it as a supplement, between main meals.
Depending on your goals, you can take a protein-carbohydrate supplement at different times of the day:
- You can drink a portion in the morning if you cannot have a full breakfast
- Drinking a protein-carbohydrate cocktail 30-60 minutes before training will prepare the body for heavy loads. The muscles will be saturated with amino acids and will receive a supply of glycogen for endurance and more intense training.
- A post-workout gainer is a good way to close the so-called protein-carbohydrate window, when the body requires additional nutrition to recover after physical activity.
You can also drink a cocktail on days without sports. It is important that this is not a meal replacement - you need to take supplements between meals
What can you take a gainer with?
By combining this sports nutrition with other supplements, you can significantly increase the effectiveness of sports nutrition:
- Creatine will accelerate muscle growth and increase endurance. Carbohydrates are a transport system for creatine, accelerating its delivery to muscle fibers
- Combination with vitamin and mineral complexes allows for faster recovery after physical activity
- Amino acid supplements provide a powerful anabolic effect and rapid increase in muscle mass
Sports nutrition gainer can be combined with protein to increase the protein content per serving
Important: before taking a protein-carbohydrate shake with other sports nutrition, you should study the composition. It may already contain creatine, a vitamin complex or other components
Conclusion
Creatine together with a gainer provide a synergistic effect for muscle growth; both supplements allow you to gain muscle mass if taken together correctly. Supplements will only work if you exercise well, eat properly, and get enough sleep and rest. For those who have difficulty gaining weight due to their constitution, both supplements will be the best helpers to improve results. And for people who have a tendency to quickly accumulate fat tissue, it will be impossible to gain muscle and at the same time look “dry” with these supplements. Excess sugar and liquid will accumulate even more subcutaneous fat, so it is better to avoid such sports nutrition.
How much to drink gainer
A cocktail for gaining muscle weight can be prepared using water, milk or juice. Do not use hot water as it may cause protein coagulation
To understand how much to drink, you need to know the daily dose of the product. Portions are calculated for every 10 kilograms of body weight, and depend on the number of meals per day. For a man, three meals a day requires 16-20 grams of product. A woman with the same diet will need about 15 grams of the supplement for every 10 kilograms of body.
This portion is not taken at one time, but is divided into several doses. The optimal amount is 2 times a day:
- on rest days in the morning and during the day;
- on days of physical activity - during the day, and you also need to take a gainer after training
This approach allows you to reduce catabolic reactions in the body and protect muscles from destruction.
Please note: Eating sports nutrition without physical activity can lead to a significant increase in body fat.
Which is better: creatine or gainer?
Both supplements affect muscle growth, although their effects are significantly different. While a gainer is a dietary supplement that supplies nutrients that create new cells, creatine works differently. Creatine itself will not “build” new muscles, it gives strength and endurance to the muscles, and also speeds up their recovery. The supplement pushes water to the muscles, and this improves strength performance, the muscles are able to lift heavier weights. Therefore, creatine only indirectly affects growth; it ensures sufficient destruction in the muscles after exercise, and the gainer is able to restore them and form new cells. Both supplements are interrelated, they complement each other well, but if we consider their significance, then we cannot do without muscle nutrition (gainer or food) in any case. And due to the abolition of creatine, the muscles will not suffer, the volumes will decrease, but only because the excess fluid will disappear.
If you choose between two supplements, then you should choose a nutritional supplement as one of your meals. In addition, after a course of taking creatine you should take a break, but the gainer can be taken continuously.
How to choose a gainer
The modern sports nutrition market offers a large selection of gainers for every taste. Bright labels and loud calls can confuse even seasoned athletes. We have prepared simple instructions, following which you will select an additive that will help solve your problem.
- Start by choosing a goal. This may be an increase in muscle weight and an increase in caloric intake, rapid recovery after physical activity, especially in aerobic sports, additional support for the body during high-intensity exercise.
- Let's move on to the composition. Gainer sports nutrition differs in the percentage of proteins and carbohydrates. Various manufacturers offer products where the share of protein can be 15-35%, and the share of carbohydrates – 50-80%. The ratio of the main components should be taken into account when choosing a supplement based on your goals: weight gain and increased calorie intake - high carbohydrate supplements, body support, rapid recovery - high protein gainer
- Choose the flavor of the supplement. Taste preferences are important to some people. Today you can buy a gainer with chocolate, strawberry, vanilla or other flavors. The choice is quite large. It is important to understand that the quality of the product, as well as its effectiveness, do not depend on the taste, so you can choose at your discretion
The online sports nutrition store Sportfood offers a wide range of gainers with different compositions, tastes, and at competitive prices. If you have any questions about choosing a supplement, experienced consultants will be happy to answer your questions and help you choose the best supplement for your body
For your convenience, we have prepared a selection of products that are most often purchased by our customers
Mass from R-Line
Mass gainer is a protein-carbohydrate nutritional supplement that was developed specifically for those who seek to build muscle mass. The thoughtful composition provides the body with not only carbohydrates and proteins. It is additionally enriched with amino acids, vitamin and mineral complex
The protein matrix makes up 30% of the supplement, and contains ultra-filtered milk concentrate and soy isolate. Different rates of protein absorption provide muscle fibers with amino acids for several hours. The supplement is rich in BCAA and glutamine - important components for active muscle growth and rapid recovery.
The carbohydrate component is presented in the form of fructose, starch, dextrose and maltodextrin. The different glycemic indices of these substances provide the body with energy for a long time
Affordable price allows almost everyone to buy Rline gainers
Mass Gainer by SPW
Russian companies are actively entering the sports nutrition market. The 30% protein product was developed to meet the needs of athletes who have difficulty gaining weight. A domestically produced supplement provides the body with energy and additional nutrients for active muscle growth
SPW Mass Gainer contains 30% whey protein, which saturates the fibers with amino acids and other beneficial substances to maintain a high anabolic state. Slow carbohydrates replenish glycogen reserves in muscles and increase the overall energy potential of the body for several hours
Mega Gainer by Maxler
A protein-carbohydrate supplement from the popular manufacturer Maxler, it contains a large amount of fast and slow carbohydrates to support the body during physical activity. Maxler gainer contains dextrose and maltodextrin, which provide energy potential and help increase productivity during training.
The supplement contains a powerful vitamin and mineral complex that replenishes the body's losses during high-intensity training. The product is recommended for those who want to quickly build muscle mass and increase the effectiveness of training
R1 LBS from Rule 1
A great product that contains an incredible amount of carbohydrates and protein per serving to make your mass gain effective. Each serving contains 203 grams of carbohydrates and 40 grams of high-quality protein. The body receives more than 1000 calories, which gives a powerful boost to weight gain
The carbohydrate formula is represented by maltodextrin, rice bran, and pea starch. These components gradually release energy, significantly increasing performance and recovery speed.
A complex of whey proteins, based on concentrate, isolate and hydrolyzate, provide muscle fibers with a complete amino acid profile for growth and protection against catabolism
To create optimal conditions for muscle growth, the 1Rule gainer is additionally enriched with creatine, a vitamin and mineral complex. This is an excellent sports supplement for those who aim to improve athletic performance and increase body weight through high-quality muscles
Gainers with high protein content
True Mass from BSN
If you're looking for a high-protein supplement to bulk up without adding excess fat, BSN Gainer is a great option for serious athletes. This popular sports nutrition has a balanced composition, which includes carbohydrates, proteins, dietary fiber, important vitamins and minerals for comprehensive support of the body during training.
The basis of the carbohydrate matrix is slow carbohydrates, which provide a long-lasting energy effect. The protein complex includes five types of protein with different rates of absorption. Your muscles will receive amino acids and other nutrients for several hours after consumption. Each serving contains 50 grams of protein and 75 grams of carbohydrates. This combination is perfect for those athletes who quickly gain weight.
Pro Complex Gainer from Optimum Nutrition
A high-protein product from a well-known sports nutrition manufacturer. The composition of this supplement is unlike others: each serving contains about 80 grams of complex carbohydrates, 60 grams of high-quality protein, 25 of the most important vitamins and minerals for the body. At the same time, you will receive only 5 grams of sugar at one time. This is a real find for those athletes who want to gain high-quality muscle mass without excess fat
The basis of carbohydrates is maltodextrin - a slow carbohydrate that gradually releases energy to nourish muscles. The protein formula consists of whey isolate and concentrate. These types of protein are highly digestible and saturate the muscles with amino acids almost immediately after consumption. Added egg and casein proteins to release nutrients over several hours
You can choose the appropriate size and favorite flavor of the supplement and buy weight gainers in our online sports nutrition store Sportfood. We have a wide range of protein and carbohydrate supplements at competitive prices
Maltodextrin in the carbohydrate part
The second obvious advantage of the proposed composition is maltodextrin in the carbohydrate part. In most similar products, glucose, lactose and even sucrose are more often used. In the context of this issue, it is obvious that rapid replenishment of energy requires the appearance in the body of monosaccharides (simple or fast carbohydrates), which are absorbed “promptly”. But why is maltodextrin better than glucose or lactose?
The fact is that maltodextrin is a fast carbohydrate consisting of glucose molecules, and its main advantage is the highest glycemic index (from 105 to 136 depending on the production technology). The glycemic index reflects the level of sugar in the blood after consuming the target product, and its high level is important in a situation where a really quick influx of large amounts of energy is needed. For comparison, glucose itself (which is considered the “standard” among fast carbohydrates) has a glycemic index of 100. In addition, technically maltodexter is not sugar.
