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
Answers to popular questions:
— Can gainer be diluted in water?
Yes, you can. The most commonly used liquid for diluting high-carbohydrate mixtures is water.
— What kind of water should I dilute the gainer in?
The additive should be diluted in boiled or distilled water at room temperature.
— How to mix gainer without a shaker?
You can use a mixer or blender for stirring. You can also beat the additive using a regular fork. It is not advisable to use a spoon, as it will be very difficult to stir the mixture until it reaches a homogeneous consistency.
— How to stir gainer without lumps?
To ensure that the mixture is mixed without lumps, it is recommended to initially pour the additive into a shaker or other container, and then fill it with liquid. If the drink is made in a shaker, you need to shake the glass up and down with smooth movements until a homogeneous mass is obtained.
— How much to dilute the gainer?
Manufacturers usually recommend a dilution ratio of 1 scoop per glass of liquid. More detailed cooking instructions can be found on the product packaging.
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.
Side effects
Gainer does not harm a healthy person, as it consists of protein, vitamins and carbohydrates contained in any usual food. This sports supplement is beneficial for men and women, regardless of age.
The only contraindication to using gainer is individual intolerance to certain ingredients.
The body’s negative reaction to drinking a cocktail is explained by the low quality of the product and excess dosage. In this case, side effects may occur such as:
- an allergic reaction in the form of diarrhea, rashes or runny nose - develops in case of intolerance to protein or additives of artificial origin;
- increase in fat mass - observed in case of exceeding the dosage, insufficient training intensity or using a gainer at night;
- decreased appetite and weight loss - develop due to the high calorie content of the sports supplement, so you should not skip a regular meal;
- improper absorption of carbohydrates - occurs due to gastrointestinal diseases such as insufficient digestive enzymes or reduced acidity.
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
Conclusion
In order for the carbohydrate-protein mixture to provide the effect, choose the right supplement. There are so many cases when disappointment in gainers and workouts comes from purchasing a counterfeit or frankly low-quality product. To avoid this, choose products from well-known and time-tested brands. Pay special attention to the amount of sugar - it should be minimal.
That's all. Now you know when and how many times a day to drink a gainer. All you have to do is set yourself a goal, eat right, go to the gym regularly and, of course, get proper rest.
