How to drink a gainer to gain muscle mass: a scientific approach

Sooner or later, every bodybuilder thinks about how to accelerate the growth of muscle mass. Sports science offers various ways to achieve this. When considering possible options, one cannot help but pay attention to products from the sports nutrition industry such as gainers. According to manufacturers, gainers promote muscle growth, so let's look at the question of how to drink a gainer to gain muscle mass .

What is a gainer

Gainer is a type of sports nutrition. This is a powder, which is a mixture of proteins and carbohydrates, which can be diluted with water (juice, milk) and consumed in liquid form. Such drinks are often called cocktails, although, by and large, they have nothing to do with cocktails.

The protein can be whey, soy, egg, casein protein, or a mixture of several types of protein at the same time. The carbohydrates included in the gainer can be either fast (simple carbohydrates) or slow (complex carbohydrates).

The ratio of proteins and carbohydrates in a gainer may vary. On average, this ratio is 30/70% -40/60%, with a bias towards carbohydrates.

Also, gainers contain flavoring and vitamin supplements.

Purpose

Gainer is an excellent supplement that contains two main components - building material for muscle cells (protein) and an inexhaustible source of energy (carbohydrates). The peculiarity of the supplement is its “mixed” composition, that is, it contains different carbohydrates and proteins (both slow and fast). On the one hand, this provides an immediate effect in the form of replenishing energy, closing the carbohydrate-protein window, giving additional endurance and strength, and on the other hand, it provides a long-lasting effect.

That is why almost all novice athletes are recommended to drink a gainer. It’s just important to take one “but” into account. The carbohydrate-protein mixture is very high in calories. It can only be taken by thin people who have difficulty gaining weight. In this case, any time of consumption is allowed, for example, before and after training. If the body is prone to obesity, then with a gainer you can gain even more weight. Such athletes are often recommended to take other supplements, for example, protein or bcaa.

At the same time, we must not forget about one more component of the supplement - fats. They are also present in the composition and are unlikely to bring any benefit. But manufacturers solve this problem in two ways - they reduce the amount of fat to a minimum or add special enzymes that promote rapid breakdown. Such dietary supplements are even sold separately - you can drink them after meals. At the same time, there is an excellent chance - to eat and not gain weight.

In addition to the main components of the gainer, a number of useful components are often introduced - vitamins, minerals, amino acids, creatine and others. All this combines well and you can safely drink such supplements during the period of weight gain. The time of administration is usually after training, but you are allowed to drink between meals (we will talk about this in more detail).

What is a gainer for?

One of the most important conditions necessary for muscle growth is a calorie surplus. This is especially important for ectomorphs who gain muscle mass with great difficulty.

If taking a gainer can only harm an endomorph and lead to the formation of fat deposits, then for an ectomorph, sometimes there is simply no other alternative to create a significant calorie surplus.

Food is food, but the stomach is not rubber. Therefore, in order to increase the caloric content of your diet, without the need to stretch your stomach with giant portions of food, you can take a gainer as a dietary supplement.

Gainer has a high calorie content, and thanks to its pleasant taste and easily digestible liquid form, its use allows you to comfortably gain almost any amount of calories.

Features of use for different people

Thin people with an ectomorphic body type find it difficult to gain muscle mass. They typically have a high metabolic rate and low body fat. For such people, a gainer will help build a beautiful, muscular figure. In this case, it is necessary to give preference to mixtures that contain a large amount of carbohydrates - this will quickly increase the calorie content of food.

Ectomorphs need to use gainers before lunch and after completing all planned exercises. In this case, there should be at least 4 full meals. By following this regimen, you can quickly achieve an increase in muscle mass.

Beginning male athletes will also benefit from using gainers and will allow them to quickly achieve muscle growth. Regardless of body type, they should use the sports supplement in the usual way as long as they gain weight without increasing body fat. Then you should switch to protein.

For girls who want to build muscle, using a gainer will only be beneficial if they have a thin physique. It is important for them to choose the right dosage and constantly train. In order for the sports supplement to be as beneficial as possible, it is important to follow the following rules:

A gainer is not required if protein foods predominate in the diet, since taking it will cause the growth of the fat layer;
the diet should be healthy, small and varied so that the beneficial substances from the cocktail can be fully absorbed;
If you have a digestive disorder, you should not use a sports supplement, as it can cause problems in the gastrointestinal tract.

How is a gainer different from a protein?

In a sense, a gainer can be considered a special case of protein. The fact is that protein mixtures consist mainly of protein (protein is protein), and carbohydrates are present in them only as a by-product, the presence of which is due only to an insufficient degree of isolation.

Thus, if in a gainer the ratio of proteins and carbohydrates is 30/70% -40/60% in favor of carbohydrates, then in protein this ratio may look like 70/30% -100/0% in favor of protein, depending on the manufacturing technology : concentrate, isolate, hydrolyzate.

Protein and gainer are used for different purposes. The goal of a gainer is to provide the body with calories. The purpose of protein is to provide only protein, without a noticeable increase in calorie intake. In some cases (for example, for endomorphs, or during a drying period), excess carbohydrates and calories will only interfere with the matter.

Thus, protein is a more versatile type of sports nutrition. It can be used both during the period of mass gain and during the drying period. The gainer is designed specifically for uncompromising mass gain.

What products can be mixed with?

On sale, the gainer comes in the form of a powder, from which a cocktail is made to make it easier to use. For preparation, you can use any drink to your liking. Here are the most suitable ones:

Milk. It is most popular because it contains protein, which makes the shake more rich and improves its effect. The effect produced directly depends on the fat content of the milk. If you need to increase the amount of calories you consume, you should use full-fat milk. During drying, it is better to consume low-fat milk.
Water. The advantages of water include its availability and low calorie content. The disadvantage of this liquid is that it does not contain any beneficial substances and cannot improve the effect of the cocktail.

To avoid protein coagulation, you should not prepare a cocktail from a hot liquid; too cold liquid makes it difficult for the powder to dissolve. It is good to prepare the cocktail in a blender or shaker.

How to drink a gainer to gain muscle mass

When using a gainer to gain muscle mass, there are several approaches.

Approach No. 1 – According to instructions

The packaging of any gainer always indicates recommended consumption rates. The norms can be indicated in the form of a table with possible dosages based on the athlete’s body weight and the number of gainer intakes during the day. Although a table view is only one of the possible options.

Approach No. 2 – According to the required calorie content

If you think that you need a specific amount of calories to ensure the required level of anabolism, then you just need to calculate how much gainer you need to consume during the day, based on its calorie level per serving, or per 100 grams dry product.

For example, you want to get a total of 4000 kilocalories, but you get 2000 kilocalories from food. This means that with the help of a gainer you need to add another 2000 kilocalories. If the calorie content of your gainer is, for example, 400 kcal/100 g, then to get 2000 kcal you will need to consume 500 grams of gainer per day (we are talking about the mass of dry powder undiluted in water).

This dosage may seem too high (and expensive) for you, but your caloric needs may be less than this example.

Approach No. 3 – According to the required amount of protein

With natural training, it is most often recommended to consume 1-2 grams of protein per kilogram of body weight. That is, if you weigh 80 kg, and are going to adhere to the norm of 2 grams per kilogram, then you will need to get 160 grams of protein per day (along with food, not only through supplements).

Thus, if you get half of this norm with food (this figure is determined individually), then you will need to gain the second half with the help of a gainer. That is, the gainer will account for 80 grams of protein.

Knowing the required rate, you can calculate the required amount of gainer using simple formulas. For example, your gainer contains 40 grams of protein per 100 grams of product. This means that to cover the norm of 80 grams of protein, you will need to consume 200 grams of gainer.

There is an opinion that you should not consume more than 30 grams of protein at a time, since excessive consumption of protein will not allow it to be fully absorbed, and thus the additional consumption of an expensive product will be unjustified. It is better to break a large portion into several small ones and consume them throughout the day.

When to take the supplement

There are several reception options:

The optimal time is immediately after training

Within 30-40 minutes after physical activity, the body rapidly replenishes glycogen reserves wasted during exercise.

Carbohydrates taken during this time interval are mainly stored in the liver and muscles, and the risk of them being stored as fat during this period is minimal.

Taking a gainer for breakfast can be a good and tasty start to the day.

After waking up, the body needs nutrients more than ever.

You can also use the gainer before training and during the workout itself.

This is done in order to increase energy levels before strength training and maintain it during training.

But a gainer at night is not the best idea.

If you eat in excess of calories, then a portion of this drink may be deposited in the form of subcutaneous fat.

How to take a mass gainer for an ectomorph

As we have already said, for ectomorphs taking a gainer is especially important, since it is fundamentally important for ectomorphs to create a noticeable calorie surplus to launch anabolic processes in the body. At the same time, the rules for taking gainer for ectomorphs are no different.

Perhaps, when calculating gainer dosages, preference should be given to Approach No. 2 (in terms of calories), since the ectomorph should have enough protein (little muscle), and the dosages recommended on the label are universal and do not take into account your individual characteristics and calorie needs.

How many times a day can you drink

The daily rate of gainer is selected individually, based on the number of meals, number of workouts and weight. Gainer is great for helping to replenish lost energy and recover faster, but its excess can lead to disruption of the body's systems.

A single gainer dosage is 100-150 g, but the exact amount depends on the following indicators:

training intensity and number of sessions,
purposes of using the gainer,
number of meals,
weight,
calorie content of the mixture.

How many times a day should you drink a gainer ? It is recommended to divide the daily dose into several doses, which will improve the absorption of the supplement and reduce the load on the digestive organs.

What results can you expect from a gainer?

And here is the most interesting thing. The fact of the matter is that inexperienced athletes often expect too much results from any sports nutrition, and in particular from gainers. They perceive sports nutrition as a magic pill that can lead them to the desired results quickly and easily (and sports nutrition manufacturers are actively involved in the formation of this erroneous opinion).

In fact, you don't need to expect too much from a gainer. These are not steroids, on which you can gain 5-10 kg of muscle mass in a month. These are just proteins and carbohydrates. No more, no less.

The effect of taking a gainer can be comparable to the effect of a nutritious diet. Just like proper nutrition, taking a gainer can have a positive effect on your results, but results with natural training do not come too quickly, and, in any case, you will need to spend a lot of time to achieve them.

It is important to take this into account not only to eliminate inflated expectations, but also when assessing the financial component. Perhaps, realizing this, you will decide to find a more practical use for the extra money at your disposal.

Duration of use and frequency

Gainer is best consumed in accordance with the training cycle.

If your goal is to gain muscle mass and improve strength, take it during this period.

During drying, it is better to abandon the gainer and replace it with low-calorie protein. The body does not need extra calories during this period.

There are no restrictions on the duration of use, since the composition of this drink is no worse than a regular meal and does not contain harmful substances.

However, if you notice that your fat mass has begun to increase too quickly, then it’s time to think about the advisability of a gainer.

Creatine

Everything is simple here. Creatine begins to work only when a sufficient amount of it has accumulated in the body. This is why it is recommended to buy creatine and take it during the loading phase.

If the speed of onset of the effect is not very important to you, then you can do without this phase. After 28 days, you will still reach the maximum you are capable of. In the sense that both schemes show the same result after 4 weeks. The main thing is to take creatine every day. So the issue is resolved.

L-carnitine

This thing is good because it helps break down fat and transfers fatty acids to the mitochondria, where they are burned. Most often, carnitine is taken before training. And this is very in vain.

Buying L-carnitine and taking it only on training days is stupid. After all, on rest days you also do some work. Accordingly, fatty acids circulate freely in the blood. For their constant transfer, you need to take carnitine constantly. Therefore, if you want to get maximum results from this supplement, take it every day.

Protein

Why did you decide to buy protein? In order to maintain a positive nitrogen balance in the body. And you need to constantly support it. After all, protein is constantly needed to build new muscle structures. In addition, we can say: on rest days it is needed even slightly more than on training days. After all, during training you destroy muscles, on rest days you heal microtraumas and grow new ones.

In general, protein should be taken every day. A positive nitrogen balance and a sufficient amount of amino acids in the blood allow you to maintain existing muscles and grow new ones.