Gainer or protein: what is better to drink for a beginner, difference and composition

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Sports nutrition is so diverse that not every athlete can understand it. The main difficulty is not in choosing the most suitable nutritional supplements among the many products produced by different manufacturers, but in the ability to correctly combine different types of additives.

Beginning athletes are often interested in: what is better to choose - protein or gainer? This issue is shrouded in many myths, so it should be understood in more detail.

Differences between protein and gainer

Protein is pure protein. For its production, products such as milk, whey, eggs or soy are used, which are purified from unnecessary substances. The English word “protein” is translated as “protein”. Protein acts as the main building material for muscles. It makes no sense to pay attention to questions about whether protein is beneficial or harmful for humans, but it is undoubtedly worth considering its benefits:

Highly digestible;
Stabilizes nitrogen balance;
Helps strengthen the immune system;
Provides the body with essential amino acids.

There are two types of proteins - slow and fast. Slow is absorbed at a slow pace, gives a small increase in muscle mass, but acts for a long time. Good for drying. Fast protein is absorbed quickly, acts within a short period of time, and provides maximum weight gain.

Therefore, in the process of building muscle, it is better to start with fast protein and gradually switch to slow protein. Contraindications to the use of protein are individual protein intolerance and serious kidney disease (renal failure). Gainer is a dry protein-carbohydrate mixture, consisting on average of 10-20% proteins and 70-80% carbohydrates, stimulating weight gain and restoring energy reserves body. This is the difference between these supplements. There are different cocktails in which the ratio between proteins and carbohydrates can vary from 10%/80% to 40%/50%. Gainer benefits:

Restores glycogen reserves;
Provides the necessary energy;
Increases performance, increases strength growth;
Promotes overall recovery of the body and restoration of muscle tissue during sleep.

To gain the required shape you need a balanced intake of proteins and carbohydrates, i.e. protein and gainer.

The carbohydrates included in gainers are simple (high glycemic index) and complex (low glycemic index). It is better to take them:

People with high metabolism;
Those with a thin build (ectomorphs, asthenics);
Professionally involved in sports and at the same time leading an active lifestyle;
Teenagers;
In the absence of a regulated power supply.

Considering the difference between a gainer and protein, it is not recommended for people prone to obesity and rapid weight gain.

How to take gainer?

You need to take the gainer either immediately after strength training in one serving, or 1/3 of a serving before training and 2/3 of a serving after training. In the latter case (taking a gainer before and after training), you will provide your muscles with quick additional energy, which will result in a noticeable increase in strength indicators - especially if you train at the end of the working day.

A typical recommendation for the amount of gainer to increase muscle mass is a serving containing 20-30 g of protein and 40-60 g of carbohydrates - most often this is one scoop of the finished product (about 80-100 g). The dry gainer is poured into a special shaker, 250-300 ml of water or skim milk is added there, then the cocktail is thoroughly shaken and drunk.

Should I take a gainer during the day?

Taking additional portions of gainer during the day (especially on days off from strength training) is only permissible for extremely thin ectomorph teenagers or with a significant lack of total calorie intake. In all other cases, it is recommended to either get energy from regular food or take whey protein without additional carbohydrates.

Otherwise, a person creates a serious risk of rapid fat gain. The reason is that the bulk of gainer carbohydrates are sugars and have a fairly high glycemic index - taking such a high-calorie mixture in isolation from strength training can lead to obesity. Moreover, fat will accumulate in the most problematic area - on the stomach.

How to make a homemade gainer?

A way to save on sports nutrition is to make a gainer at home - or simply mix creatine and whey protein with carbohydrates. In this case, you will not overpay for carbohydrates, of which more than half are in the gainer - in fact, these carbohydrates are always much cheaper than expensive whey protein.

The source of fast carbohydrates for a home gainer can be either an isotonic drink (carbohydrate supplements for runners), fruits (for example, bananas that are good for muscle growth) or even packaged fruit juice. However, it is necessary to remember that 40-60 g of carbohydrates is two glasses of juice, and most of the carbohydrates of which will be ordinary sugar or fructose, and not maltodextrin, as in a gainer or isotonic drink.

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A gainer is a protein-carbohydrate sports nutrition with a high absorption rate, which is an important tool for weight gain and muscle growth in naturally thin ectomorphs. However, taking a gainer for people prone to gaining excess weight will quickly cause an increase in fat mass and an increase in belly fat. In their case, it is preferable to take regular whey protein.

The difference between a gainer and a protein

To understand the difference between a gainer and a protein, you need to know what a gainer is. If everything is clear with protein, it is protein almost in its pure form, and often in an easily digestible form, then a gainer is a more complex thing. The difference between gainer and protein is that gainer is more complex in its composition and even “more meaningful”. This is a mixture in a certain proportion of the same protein as in protein mixtures, but the main component is still a carbohydrate mixture. Gainers always contain a lot of carbohydrates, which are designed to restore the athlete’s energy in a short time. The difference between gainer and protein is that protein contains no carbohydrates at all, but some gainers may contain a minimum of protein. Gainer is undeservedly rejected due to the false prejudice of novice athletes. The word “carbohydrate” itself makes it difficult to figure out which is better, a gainer or a protein. It is associated with calories, sugar and fat gain. But in fact, the body simply needs carbohydrates.

Carbohydrates are the second most important component of the process of building muscle tissue. After training, muscles are in a tense and exhausted state. To repair and grow, they need to absorb protein, but the process of protein absorption never begins before the muscles are saturated with the required amount of glycogen.

And this is the main difference between a gainer and a protein - a gainer can be a source of glycogen, while protein never can. An imbalance of these two substances is acceptable in the body only when you are faced with the task of getting rid of fat as much as possible and losing weight, but at the same time you simply cannot count on any noticeable growth in muscle mass. Now that the difference between gainer and protein in terms of composition is clear, it’s worth understanding the concentrations and proportions. Like protein, a gainer can contain different amounts of the effective substance in the total mass of the supplement.

The cheaper the gainer itself, the more foreign impurities it contains, which make preparation and use easier, and at the same time increase the useless mass of the product. And this is exactly the point where there is no difference between a gainer and a protein: you need to choose a gainer in the same way as a protein, that is, one that contains eighty-five to ninety-five percent of the effective substance. Then you should pay attention to the percentage of proteins and carbohydrates. When choosing for yourself which is better, a gainer or a protein, proceed from the fact that during high-intensity training it will not be possible to compensate for the lack of protein in the body with a gainer alone. If your goal is a quick gain of muscle mass and active muscle growth, then you will still have to drink additional protein. The most optimal composition of a gainer is considered to be thirty-five percent protein and fifty-five percent carbohydrate.

What is known about gainers

Gainer is much higher in calories, as it contains a large amount of fat and carbohydrates. For example: each serving of mass gainer contains twice as much carbohydrates as protein. Most of the calories contained in a weight gainer come from carbohydrates (glucose and maltose).

One of the main differences between mass gainer and whey protein is the number of calories. Typically, whey protein contains between 100 and 150 calories per serving, while mass gainer provides a whopping 1,250 to 1,500 calories per serving.

Why is a gainer better than a piece of meat?

I often hear a similar phrase from skeptics in the audience: “Eggs and meat are also full of protein, so why drink all that crap?!” Agree. You really don't need to drink all that rubbish. But besides protein and carbohydrates, there are a lot of other elements in food that in large quantities will bring an undesirable effect. Eating only meat and pasta, in addition to the protein and carbohydrates you need, you will also get a fair amount of fat (even in lean meat). In addition, not all protein from food is absorbed by the body. So to satisfy the body’s ever-increasing needs for protein and amino acids, you would have to eat truly huge amounts of meat! And along with them, consume a whole range of other elements, such as fat, that the body does not need in such quantities.

Along with meat, we consume not only protein, but also most of the fat; sports nutrition assumes the absence of animal fats and the use of protein in its pure form.

However, you should not go to the other extreme. One of my friends decided to practically not eat regular food at all, but to fill himself exclusively with gainers and proteins. It all ended with complete exhaustion of the body and a long recovery period. Don't do something stupid like that!

Sports nutrition will never replace regular food for the same reason that regular food will not fully replace gainers and proteins. The compositions of these mixtures do not contain any fiber, which the body needs for normal functioning. And many other microelements.

Therefore, use sports nutrition specifically as an addition to your regular diet, and not as a replacement.

Who might need a gainer?

Gainer is a supplement for ectomorphs, that is, people who tend to be thin. Ectomorphs have a very fast metabolism, which greatly complicates the process of gaining muscle mass. To gain weight, an ectomorph needs a lot of calories, so they are recommended to rely not so much on proteins, but on fats and carbohydrates. To solve this problem, a gainer is best suited - for example, one serving of Pure Protein gainer contains 362.7 kcal, 69 grams of carbohydrates, 20.5 grams of protein and 5 grams of fat. In addition, a gainer is a source of energy that allows you to train longer and more intensely. In this regard, it is often recommended to be used before long-term aerobic exercise by those who do not have the goal of burning fat with it - track and field athletes, football players, hockey players, tennis players, and so on.

Gainer should be used by athletes who cannot gain weight due to physiological thinness; they need more carbohydrates, which are contained in this mixture.

Who should not drink gainer?

People who do not experience difficulties with gaining muscle mass, and even more so those who are prone to obesity (endomorphs), should drink protein rather than a gainer. The problem with endomorphs is that they gain a lot of fat along with their muscles. In this case, the calorie content of the diet should not be high, which means that the basis of the diet should be proteins. Therefore, gainer is contraindicated for endomorphs; if you are prone to obesity, it is better to focus on protein and limit the consumption of carbohydrates and fats - whey protein from Pure Protein, which contains 70% protein and only about 7% fats and carbohydrates, is suitable for this. Casein contains even more protein - 80% with 5% carbohydrates and 3% fat. Gainer or Protein – which is better for muscle growth in your case? Now you need to analyze your daily diet to understand what will work more effectively.

Reception examples

The examples below are an illustration of who and when it is better to take protein, gainer, or all together. Example #1: Let's say you are a skinny guy (ectomorph) who eats 3 times a day and wants to gain muscle mass. If this is the case, then, most likely, your diet does not have enough both carbohydrates and proteins (it’s hard to get enough protein in 3 meals, and I’m not talking about carbohydrates at all). In this case, you need to consume both gainer and protein. Here it is impossible to say which is better and which is worse, since the body needs both. If you choose one thing, there will be no growth (or it will not be as effective as it could be).

Example No. 2: Let’s say you are the same thin guy, only you no longer eat 3 times a day, but 5 times. You eat porridge, meat, eggs, fish, cottage cheese, fruits, but the mass still does not rush. You get 2g of protein per 1kg of body weight. It seems like you are doing everything as needed, but still, something is missing. And you don’t have enough total calories. That is, you spend more calories than you take in. In this case, it is more advisable to take a gainer, since it is a high-calorie nutritional supplement that will add a lot of calories to your diet, which will ultimately give a powerful boost in terms of gaining muscle mass.

If your diet is balanced, but there is a lack of total carbohydrates, then a gainer will help you get into the desired shape.

Why will protein work worse? Yes, because you already have enough proteins (from regular foods you gained 2 g of protein per 1 kg of body weight, and this is quite enough for growth). All you need is extra calories from carbohydrates, and this is where a mass gainer comes in handy.

Example #3: Again, you are the same thin man who eats 5 times a day. But now your diet mostly consists of pasta, cereals, bread, potatoes, and to a lesser extent meat, fish, eggs, cottage cheese (there is a shortage of protein... you obviously don’t gain 2g per 1 kg of body weight). And here, too, you can’t understand what’s the matter. It’s like you’re eating buckets of porridge and there’s a lot of bread, there’s a lot of energy, but you’re not bulky. But she doesn’t rush because she doesn’t have enough protein. After all, the main building material for muscles is protein. Therefore, in such cases, protein will be preferable to gainer. A couple of extra servings of protein per day will help you get the right amount of protein for effective muscle growth.

Example No. 4: If you are a man of heavy build who thinks that it is better to gain muscle mass: gainer or protein, while quickly gaining fat mass (endomorph), then in your case you should not use gainer. Essentially, your body doesn't require very many calories to gain muscle mass. If you eat 5-6 times a day, then you can get the carbohydrate norm even from ordinary foods (cereals, durum wheat pasta, rye bread, fruits, etc.). Yes, in principle, in terms of protein components, you can also gain the norm from ordinary foods (meat, cottage cheese, fish, eggs). But, if you want to diversify the menu, then some of the protein products can be replaced with protein. For example, you can buy whey and casein protein. As a result, you can do this: 3 – 4 meals of regular, solid food + 2 meals of protein (whey between meals, during the day + casein before bed).

Example No. 5: If you are a girl and want to gain muscle mass, then here you also need to look at the individual characteristics of the body and your daily diet. If you are very thin and just can’t gain weight (as they say, “you eat and don’t get fat”... sorry for being rude), then in this case you can use a gainer to increase your total daily calorie intake. But, before using the gainer, make sure that you have enough protein from regular food (the norm for women in your case: 1.5g - 2g * 1kg of body weight). If you are a girl who can easily gain total body weight, then in this case a gainer is contraindicated. In your case, I recommend increasing your daily caloric intake through proteins. You can take protein. For example, you can buy whey and casein protein. As a result, you can do this: 3 - 4 meals of regular, solid food + 2 meals of protein (whey - between meals, during the day + casein - before bed). Protein norm in your case: 2g – 2.5g and even 3g per 1 kg of body weight. Of course, many will say that 2–3 g of protein for girls is a lot and some of the protein cannot be absorbed. Yes, of course, all the protein cannot be absorbed - that’s 100%. But this is done because in women, excess carbohydrates are much easier to store as fat than in men. Therefore, it makes sense to get excess calories from proteins.

Now you understand that the question is: Gainer or Protein - which is better for gaining muscle mass? - completely wrong. Because both work effectively. You just need to analyze your diet and the individual characteristics of your body, and then you will understand what is best for you. What is the difference between a gainer and a protein and you got the main idea, now I propose to draw brief conclusions.

A thin guy (ectomorph) who consumes little food can take gainer and protein.
A skinny guy (ectomorph) who consumes enough protein but is still not growing needs to use a gainer to increase his total daily calorie intake.
A skinny guy (ectomorph) who consumes a lot of carbohydrates, but still does not grow, needs to consume protein, since protein is the main building material for muscles.
A heavyset man (endomorph) is not recommended to use a gainer, as there is a high chance of gaining a lot of excess fat. I recommend that endomorphs stick to protein.
A thin woman can take both gainer and protein. You need to look at what is missing in your diet. For a plump girl (who easily gains fat), I recommend removing the gainer and sticking with protein.

When and how is it best to use a gainer?

Using a mass gainer really depends on your dietary goals and workout schedule. To increase efficiency and help you build muscle, it is best to take it [12] [13] [14]:

Pre-workout: To boost your energy levels, consume easily digestible carbohydrates 30-60 minutes before your workout. A gainer may be the ideal way to get them.

Post-workout: This is the time when you have just expended a large amount of energy and your glycogen levels have dropped, so they need to be replenished.

before bed/morning: If your diet lacks nutrients, your body can go into a catabolic state because it does not receive nutrition for more than 6 hours while you sleep. Therefore, it is very important to provide it with nutrients before going to bed and immediately after waking up. This is especially important if you are not used to eating breakfast or if you eat breakfast at noon and many hours have passed since your last meal. Consuming a high-quality mass gainer can have a big impact on this particular problem.

any time of the day: especially if you are so busy during the day that you cannot eat. In such situations, you can use a high-quality mass gainer, ideally in the form of an all-in-one mixture, once or twice a day as a meal replacement, which will help you replenish your energy intake.

How to use a gainer? A good method is to mix it with water. However, if you want to get more calories and nutrients, you can replace the water with milk. This combination also has the benefit of improved taste.

Types of gainers

Gainers are not long-digesting, like some types of proteins, and this is another difference between a gainer and a protein. This is the product that is designed right now, immediately after training or even during it, to replenish your energy losses and give food to your muscles.

When choosing a gainer for yourself, you need to take into account what kind of protein and in what quantity you already consume, and how exactly you eat. Carbohydrates are needed only for those who train regularly and very intensely. Remember the difference between a gainer and a protein: a gainer can easily be replaced with a large amount of high-carbohydrate food, but eating the right amount of protein is difficult for even the most diligent bodybuilder. If you train for more than two hours, very actively, with heavy weights, then it will be difficult to cover your energy expenditure with food. But if your exercise lasts less than an hour, especially if it is in the nature of fitness classes, a gainer can cause weight gain, and due to unnecessary and unwanted fat. If the difference between gainer and protein is obvious to you, try to also recalculate your body’s daily needs for proteins and carbohydrates.

If you use protein shakes, choose gainers with a protein content of thirty-five percent, but if you prefer to “eat” most of the proteins, then buy expensive but very healthy gainers, in which the content of both carbohydrates and protein is equal to forty-five percent. the total mass of the mixture, or protein gainers, which contain up to seventy-six percent protein. These options are much more expensive, but you don’t have to buy additional proteins.

Gainer as a source of energy for gaining (muscle) mass

As already mentioned, the composition of gainers is rich mainly in carbohydrates. This is the primary source of energy. If you are trying to gain weight or muscle mass, you need to eat more calories.

After a tough workout , it's important to let your muscles recover as quickly as possible. And carbohydrates are the best way to accumulate glycogen, a source of fuel. Of course, proteins are also very important as they act as the main building blocks of muscles, helping them grow. [2] [4]

Benefits of using a gainer: [7] [8] [9]:

High calorie content due to high quality macronutrients
High proportion of carbohydrates and proteins
Helps in building muscle
Fills the body with energy
An easy way to get enough energy (calories)
Often contains vitamins, minerals and fiber.

For most people, increased carbohydrate intake means increased energy. They can train more while maintaining high intensity and difficulty. This is what you need to maximize muscle gain.

It should be noted here, however, that weight gain also depends on the method of exercise and overall nutrition. If athletes who train intensely do not get enough carbohydrates, it is likely that their performance and regeneration will be negatively affected. Many people also worry about gaining fat when using mass gainers. However, the fact is that this is determined by a person's overall energy intake and expenditure, not by the gainer itself. [5] [11]

If you want to learn more about the importance of carbohydrates, we recommend our article: Should You Eat Carbs After a Workout?

Protein or gainer: what should a beginner choose?

For full muscle growth, proteins and carbohydrates are needed equally. If muscles cannot replenish glycogen reserves and fully recover between workouts, they will not grow, even in the absence of protein deficiency. Therefore, the reason for too slow weight gain may be not only a lack of protein, but also a lack of carbohydrates. This means that it is better to combine protein and gainer, or choose a gainer with a high protein content.

The gainer is an energy supplier, allowing you to increase the duration and intensity of your workouts. However, if the amount of carbohydrates entering the body is not completely consumed, they will be transformed into subcutaneous fat, which will negatively affect the appearance of the figure.

That is why these cocktails are better suited for thin people with a fast metabolism who find it difficult to gain weight. They, unlike endomorphs, do not risk gaining weight due to adipose tissue. Using only proteins, such people will have to wait much longer for results.

To replenish muscle mass with sports nutrition, it is better to combine protein and gainer, or choose a gainer with a high protein content.

Recommendations for use

Based on the above, there are two possible options:

Take protein and low-protein gainer at the same time in equal proportions;
Take a gainer with a large amount of protein, approximately 35%/55% in favor of carbohydrates.

However, high-protein gainers are quite rare, and the price difference compared to high-carbohydrate supplements is significant. Therefore, it is better to buy a high-carbohydrate gainer and protein and mix them in the required proportions, which are determined individually. Experienced athletes recommend 1:2 or 1:3. These nutritional supplements are absolutely compatible. Before training (60-90 minutes), it is better to drink a gainer with a high content of complex carbohydrates, and after training (after 20-30 minutes) - a cocktail of whey protein, simple carbohydrates and glutamine. Typically, gainers are taken both on training days and on rest days, before meals. If your body weight seems insufficient, you need to start by taking gainers; when the mass is gained, switch to a mixture of these additives, gradually increasing the mass fraction of protein. If you are overweight, it is better to immediately start with protein, not forgetting the minimum required daily dose of carbohydrates. When preparing an individual mixture, it is advisable to consult a professional instructor, as well as a doctor. And lastly: when choosing a protein or gainer, do not forget that these are food supplements that do not replace normal, nutritious nutrition.

Why does an ectomorph need a gainer?

Content

Ectomorphs are characterized by a low percentage of subcutaneous fat and poor muscle development. Most of them have narrow hips, shoulders and knees, but are tall. This type of physique leads to problems with health and posture. There is also a high metabolic rate, which allows you to not watch your diet and stay thin. On the one hand, the described differences are an advantage for maintaining good physical shape, but on the other hand, they become a problem if you want to increase weight.

Increasing muscle volume is impossible without increasing total body weight. For these purposes, a special diet is used, which implies increased calorie content, as well as a proportional intake of fats, proteins, carbohydrates and other substances from food. The main bet is on the amount of carbohydrates consumed. To improve diet performance and quickly build muscle mass, sports nutrition is used. One suitable product is a gainer - a high-calorie supplement high in carbohydrates and proteins.

Ectomorphs have weak muscle development

You should approach your sports nutrition intake wisely. If the diet is prepared correctly, the total daily calorie content includes the gainer indicator. It is only a supplement to nutrition or a substitute for one of the meals. You should also use the manufacturer's recommended servings. Otherwise, there is a high probability of excess carbohydrates and gaining excess weight instead of muscles.

Is it possible to drink gainer and protein at the same time?

Many athletes are looking for the answer to this question. Sometimes athletes begin to notice that the use of one nutritional supplement no longer brings them the desired effect. Combining these two sports products is a powerful method for effectively gaining muscle mass. It should be noted that only mesomorphs and ectomorphs, and those people who have an average build, should use these supplements at the same time. But it is not advisable for endomorphs to carry out such experiments, since this may result in excess weight.

Using protein and gainer at the same time is a powerful method for effectively gaining muscle mass.

Rules and recommendations on how to drink protein and gainer together

Ectomorphs can simultaneously consume whey protein with any high-calorie gainer. In this case, they will effectively gain weight, without the formation of an unwanted layer of fat. It is advisable for ectomorphic people to take casein, as well as gainer (several times a day). When taking protein and gainer together, mesomorphs, as a rule, want to overcome the so-called “plateau” effect. This term refers to a condition in which one or more physical parameters, such as strength, mass, endurance, stop changing. To effectively overcome this phenomenon, you can simultaneously consume low-calorie heirens and whey cocktails.

Both protein and gainer are recommended to be taken in the morning, before and after training and in case of long breaks between meals. However, two or three servings of a protein-carbohydrate cocktail for many become an excessive dose, which leads to the fact that more fat tissue is added than muscle tissue.

In this regard, in recent years, the combined use of protein and gainer has become popular - a protein-carbohydrate mixture is taken only before training, and protein is consumed the rest of the time. This scheme allows you to avoid excess amounts of simple carbohydrates and equalize the proportion of proteins and carbohydrates. In addition, you can simply mix the protein with a gainer to achieve increased protein content. The effectiveness of this method is confirmed by a study by Japanese scientists published in the chemical journal Amino Acids. It found that the combination of a gainer and protein was more effective at replenishing muscle glycogen stores after exercise than using a gainer alone. Another study on this topic was conducted by Canadian scientists from McMaster University. They recruited eight athletes who, after training their legs, were given either a gainer containing 21 grams of fructose and 10 grams of maltodextrin, or a gainer and protein shake containing 20 grams of fructose and 10 grams of protein. As a result, scientists came to the conclusion that protein in combination with carbohydrates promotes protein synthesis in muscles and increases anabolism.

Now let's look at how to drink gainer and protein together. A smart approach is as follows:

You need to take protein immediately after waking up, that is, in the morning;
when combining the use of nutritional supplements and sports, it is advisable to pay attention to protein shakes before training, but it is better to use gainers after training;
speaking about long breaks between meals, the opinions of athletes here differ somewhat: some take protein mixtures during these periods, while others prefer to use gainers;
in the evening (before going to bed), it is advisable to drink slow proteins, as they help maintain a stable level of amino acids for a long time;
the proportions of proteins and gainers should be approximately the same, thanks to this the body is charged with energy, and also receives a good portion of building materials, and at the same time.

What is protein for?

Protein is one of the key building blocks in the body of a living creature. It is especially responsible for the growth of muscle tissue. The body receives it naturally by eating meat products, eggs, and some plant foods. However, in conditions of active training, and the general modern rhythm of life, when a person barely has time to have lunch, protein may not be enough.

Symptoms of severe deficiency include severe clinical manifestations such as skin problems, stomach pain, and problems with hair and nails, but this is generally rare and does not occur in most people. In addition, it is caused by systematic poor nutrition, a complete lack of meat products in the diet, as well as general malnutrition. Such conditions require medical attention and monitoring.

Many novice bodybuilders often experience a slight lack of protein, which results in longer recovery times after workouts, increased fatigue, and increased hunger. To achieve the full effect of sports, more frequent meals are required, for example, five times a day, more meat and slow carbohydrates, and adherence to special diets and programs written by a trainer. In this regard, a person may not be able to eat the optimal amount of protein for muscle growth and weight gain, which is where sports supplements such as protein come to the rescue. The method of its preparation is quite simple, in addition, it can have various flavoring and aromatic additives, which will make its consumption not only useful, but also pleasant.

Like protein, it is used for weight gain, but has a different composition and purpose. The word itself comes from the English gain and means “increase, increase.” What is the difference between a gainer and a protein? The supplement itself consists not only of protein, but also of carbohydrates. The latter, as a rule, are the key components of this product. The percentage of carbohydrates in this supplement is much higher than protein, and they vary in composition and type. Some will give you energy, while others will speed up the weight gain process. What is the difference between a gainer and a protein during consumption? The answer is simple - nothing. This is very convenient: dilute the required amount of powder in a shaker or a container convenient for you, add milk, juice or water. The product is ready to use.

Recommended Gainers

For better muscle gain, it is recommended to buy gainers with a percentage of protein and carbohydrates close to 40% / 60% in favor of carbohydrates. For example: Pro Complex Gainer - 34% protein and 55% carbohydrates (best option) True-Mass - 31% protein and 52% carbohydrates Up Your Mass - 35% protein and 45% carbohydrates N-Large2 - 33% protein and 58% carbohydrates Massive Whey Gainer - 30% protein and 58% carbohydrates ISO Mass Xtreme Ganer - 42% protein and 53% carbohydrates Extreme Mass - 33% protein and 53% carbohydrates As you can see, gainers with a high protein content are not very common, they are quite expensive, but more effective than gainers with only 10% - 20% protein.

Pro Complex Gainer is a common sports nutrition recommended for gaining muscle mass.

You can also buy a high protein protein and a high carb gainer and mix them together to get the right ratio of protein to carbohydrates. You can save a little money on this. Since gainers with low protein content can cost up to 2 times less. And high protein gainers are almost the same in price from proteins. For example: ProStar Whey (73% protein and 10% carbohydrates) + Gain Fast - 2316g / 4540g (17% protein and 78% carbohydrates) Elite Whey Gourmet (70% protein and 16% carbohydrates) + Mega Gainer - 1500g / 3632g (23 % protein and 70% carbohydrates) Elite Whey Protein (76% protein and 8% carbohydrates) + Super Mass Gainer - 5400g / 2720g (15% protein and 76% carbohydrates) 100% Whey Protein (80% protein and 10% carbohydrates) + Serious Mass – 5455g / 2724g (15% protein and 76% carbohydrates)

The best gainers for ectomorphs

Choosing sports nutrition is a responsible task. By choosing the right mixture, the result will not be long in coming. The best mass gainers help ectomorphs gain weight and create the desired definition. Even thin people can cope with the problem of gaining weight by using nutritional supplements.

Up your mass is an American product with a balanced composition. One serving contains 510 kcal, 46 g of protein and 61 g of carbohydrates. Gainer restores the body's energy and increases strength.
Muscle juice revolution 2600 is an ideal option for general weight gain with minimal sugar content. One serving contains 70 g of protein (8 types of amino acids), 170 g of carbohydrates and 1020 kcal.
Mutant Mass is a cheap and tasty mixture suitable for rapid weight gain. Helps improve strength, endurance and restore energy. Per serving: 1050 kcal, 52 g protein, 170 g carbohydrates and 29 g sugar.
Weider Mega Mass 2000 is a popular German supplement with virtually no fat content. With the help of a gainer, you can cover the need for fast carbohydrates and quickly raise blood glucose. Serving composition: 820 kcal, 120 grams of carbohydrates, including 102 grams of sugar, 49 grams of protein.
Mass tech performance series is a high-calorie nutritional supplement that increases energy and glycogen stores in a matter of time. Gainer helps you gain weight and increase strength. Serving Specifications: 1000 kcal, 158 g carbohydrates, 63 g protein and only 8 g sugar.

Don't expect a miracle

Finally, I would like to dispel the myths about the magical power of sports nutrition so that you are not disappointed in it in advance. Don’t expect that when you use gainers you will suddenly begin to gain weight. 2-3 kg per month is the maximum result that can be achieved with supplements. I often heard people claim that they gained 5 and even 7 kg per month, consuming weight gainers in heavy doses (about 3-4 times more than normal). But looking at their bellies, it immediately became clear to me where these “wonderful” kilograms came from. Therefore, gain only useful body weight, and may the Force be with you!

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Basic conditions for muscle growth

In order for muscles to increase in volume, you need to train intensively. No, you don’t need to exercise until you lose consciousness. It is worth taking not by quantity, but by the quality of the exercise. You need to train about four times a week. For beginners, the amount of training should be less.

Proper nutrition is of great importance. A balanced diet is an important element to speed up muscle gain. The diet must include sports nutritional supplements - protein or gainer. But first it must be compiled correctly. After all, each person’s body is individual, so nutrition programs will be different. You need to choose a diet, sports nutrition and training program taking into account the athlete’s physique and lifestyle.

When everything is compiled and prepared, it remains to decide what is best to accept. Let's figure out what the difference is between protein and gainer, what these nutritional supplements are, and what they are needed for.

Why sports nutrition is more effective than regular food

So, protein is needed for muscle growth. The human digestive system is limited in food intake and absorption. For this reason, athletes prefer nutritional supplements that are quickly absorbed by the body and do not overload the gastrointestinal tract.

If a lean person wants to build muscle, they will need a lot of carbohydrates. People who are prone to obesity, on the contrary, are better off drinking pure protein shakes. Therefore, protein is ideal for gaining weight if necessary. But it will not be able to provide the required amount of energy. Only a gainer can restore energy balance. However, it will not cause excess weight if a person actively engages in sports. However, taking a gainer during the rest period will most likely lead to excessive weight gain.

In any case, sports nutrition gives more tangible results than regular food consumed daily. Even if it is properly balanced.

Comparison of composition and action

Before making your final choice, you should carefully study the distinctive features of the gainer and protein.

Protein

Protein is protein. There are 7 types in total. It is worth considering in more detail which protein to choose for gaining muscle mass:

Whey is the most popular type. It is included in many protein mixtures and even gainers. Whey protein is ideal for beginners. It should be consumed before and after training, between meals.
Casein is different in that it is absorbed within 5-7 hours. Therefore, many athletes use it at night or instead of the main dish. During sleep, casein will provide nutrition to the body, but will not allow catabolism to develop. During the day, this protein gives a feeling of fullness and saturates muscle tissue with amino acids. Casein contains glutamine, which is necessary for immunity and acceleration of recovery processes.
Hydrolysates are the richest and highest quality source of protein. The composition contains peptides that are well absorbed and have an anabolic effect. What does this protein provide? It cleanses the body and has a positive effect on the digestive system. Consuming hydrolyzate after training restores glycogen reserves and accelerates the growth of muscle tissue.
Protein isolates are fast-digesting proteins. This supplement is recommended for use after training and during a low-carb diet. The isolate will saturate the muscles with nutrients that are necessary for tissue repair and growth. How much does this protein cost for muscle growth? It’s not cheap – that’s a fact, but its effectiveness has been proven.
Soy protein is ideal for vegetarians. It contains glutamine, arginine and BCAAs. Soy also contains isoflavones, which normalize cholesterol levels. Soy also improves the production of thyroid hormones, accelerates metabolism and the process of lipolysis. Soy contains many vitamins and minerals. You can take soy protein at any time, but not at night.
Egg white contains many amino acids. However, it is very low in carbohydrates. It is best to take this supplement during the day. It is better not to drink it before bed.
Milk protein isolate is a mixture of casein and whey protein. In terms of the number of amino acids, it is similar to soy protein. How to use such proteins for muscle growth? It is better to drink isolates together with other proteins. By themselves they are practically useless.

Gainer

The main function of a gainer is to build muscle mass. It is a complex of substances that recharge the body and restore energy lost during training. Growing muscle mass involves eating a high-calorie diet. A gainer is exactly that product that contains a lot of calories and building materials for muscle tissue.

Gainers from different manufacturers differ in composition. Before you start drinking a gainer to gain muscle mass, you need to learn how to choose it.

You need to choose this nutritional supplement according to two main criteria:

Calorie content. Different gainers are designed for different needs. Therefore, you need to choose a supplement taking into account BJU standards and daily calories. Low-calorie supplements are suitable for beginner athletes. Then, over time, it will be possible to increase the calorie content taking into account individual data and training programs. High-calorie supplements are used very rarely - only during significant physical activity, low body weight, and increased metabolism.
Type of squirrel. The protein in the gainer can be whey. Sometimes it is replaced with a protein complex. The difference is that different proteins are absorbed at different times. Beginning athletes should choose gainers with whey protein. This will make it easier to calculate the daily dose and time of administration.

It is worth adding that vitamins and minerals are often included in mass gainers. Of course, this greatly affects the cost of the nutritional supplement, but it brings great benefits to the body.