The effectiveness of simultaneous intake of gainers and proteins

Gainer composition

The most common type of gainer contains carbohydrates and proteins in a ratio of 3:1, but there may be other options: 1:1, 2:1 and 4:1.

The higher the amount of protein in a gainer and the lower the amount of carbohydrates, the closer it is in its properties to protein. When using such a gainer, the risk of “swimming with fat” is much lower than in the classic versions of the mixture.

Also, for the absorption of the product, the gainer contains digestive enzymes and a small amount of unsaturated fats.

Who can a gainer help and how to choose one?

To get the expected effect, you need to choose the “right” gainer that suits you. The first thing you need to pay attention to is the ratio of proteins and carbohydrates in its composition. A naturally thin athlete may choose a high-carbohydrate gainer. It helps to simultaneously gain body weight in a fairly short time and “pump up” muscles. Of course, with regular training!

But if you have extra pounds or a tendency to be overweight, a gainer with a high protein content or even a pure protein product (for example, whey protein) is recommended. Remember that a gainer with a high content of easily digestible carbohydrates in this case will only worsen the situation: the fat layer will become even thicker.

A gainer can also become a means of choice for girls who would like to add a few kilograms in weight and at the same time strengthen their muscles.

Manufacturers often indicate the calorie content and content of the main components in the composition of a gainer in terms of not per 100 g of product, but per one serving. Only the portion itself may vary in weight. Take this into account when choosing the gainer you need.

What is a gainer for?

Gainer is an indispensable supplement for thin people when gaining muscle mass. Ectomorph athletes can use it to quickly gain the desired weight and get in shape. Gainer will help football players, basketball players and track and field athletes overcome long-term aerobic exercise. Also, a protein-carbohydrate mixture will be useful for thin girls whose goal is more appetizing forms.

Proper, regular consumption of protein-carbohydrate mixtures quickly provides athletes with the right amount of energy and has a positive effect on weight gain.

However, it is worth remembering that a large amount of carbohydrates can lead to unwanted weight gain. The fact is that carbohydrates are stored in fat much faster than proteins. Therefore, it is important to immediately decide for what purpose you are going to take the gainer. If the goal of your trips to the gym is to get rid of excess weight, then it is better to pay attention to sports nutrition for weight loss.

Table of the average daily carbohydrate intake per 1 kg of weight (grams).

Protein or gainer - which is better to choose for a beginner?

The choice of sports supplement directly depends on the body structure of the beginner. Ectomorphs have difficulty gaining muscle mass because they have a high rate of metabolic reactions and a thin physique. Gainers increase the rate of weight gain significantly and will be useful for ectomorphs. But endomorphs - people who tend to be overweight and quickly gain weight - are not recommended to abuse them. People with this body type will have a harder time avoiding fat gain from unprocessed carbohydrates, so they should use protein blends that will reduce muscle fat.

Distinctive characteristics

There are several significant differences that affect the final result of training. Gainer is a mixture with a large amount of fats and carbohydrates, and there is practically no protein in it. Protein, on the contrary, consists of 90% proteins and contains virtually no fats or carbohydrates.

Protein saturates muscles with protein and is recommended for those athletes who adhere to a high-calorie, balanced diet. Gainer provides the athlete with energy due to a large amount of fat. Thanks to the high calorie content of the supplement, bodybuilders have increased performance during training, and thanks to amino acids they quickly recover.

If proteins increase only muscle tissue, then gainers can, in addition to muscles, also “grow” fatty tissue. Therefore, professional athletes prefer to use these supplements in combination. The most common dosage is one part to three parts protein.

How to take gainer

Most often, beginners wonder how many grams of gainer to drink per day and when. It is best to consume the shake immediately after training. In the first half hour after exercise, the “protein-carbohydrate window” opens - a period of time when the body is in dire need of rapid saturation with nutrients. Taking a protein-carbohydrate mixture after training protects muscles from catabolism and restores strength.

To grow muscle mass, you need 4-5 grams of carbohydrates per 1 kg of weight per day. To find out how many carbohydrates are contained in one serving of gainer, just look at the product packaging. Typically, one serving is approximately 40 grams of protein and 100 grams of carbohydrates. However, the proportions in mixtures from different manufacturers may vary. The main thing is not to forget that you already get the lion's share of carbohydrates during meals.

For people who are prone to obesity, it is enough to take a gainer once a day or even replace it with protein. But athletes who are prone to thinness are recommended to use the supplement at least 2 times a day. For example, before and after training.

Athletes with a fast metabolism can take it at night to make the gainer more effective. On rest days, it is recommended to limit yourself to one meal of the protein-carbohydrate mixture or abandon it altogether.

Rules for taking gainer and protein together

To ensure that taking two elements of sports nutrition does not lead to unwanted weight gain and the formation of subcutaneous fat, it is important to take into account the features of their composition:

• Gainer is a high-calorie product that combines protein with a mixture of fast and slow carbohydrates. This is an ideal option for breakfast. You can take it before meals, or you can even replace your morning meal with it - it all depends on your daily calorie intake;
• Is it possible to mix gainer with protein? It is possible, but it is better to take into account the personal characteristics of the exchange. So, if you are a beginner and “deflate” even during a run, then it is better to take a gainer before training, and a fast protein (whey or egg) after. In this case, you will receive the energy and endurance necessary for sports, and then - building material for muscles. For experienced athletes, the reverse sequence is provided: protein before training, and a gainer after - to restore energy and close the carbohydrate window;
• You can also drink a gainer to restore strength - in the first half hour after training. At this time, the “carbohydrate window” is open and you are not in danger of gaining weight;
• Taking a gainer as a snack or between meals is recommended only for people of ascetic build who need to increase their caloric intake. For others, it is better to use whey protein;
• After 18-19 hours it is better to stop taking supplements altogether. The exception is casein, a slow protein that coagulates in the stomach into a dense mass and suppresses appetite.

Combining protein and gainer to build muscle mass is also worthwhile during intense training. In this case, you will avoid catabolic processes and loss of definition during “drying”. At the same time, many athletes also resort to supplements such as fat burners. Let's talk about how necessary they are and how to properly take them along with proteins.

Can it be combined with other supplements?

The gainer combines well with amino acids, creatine, protein and vitamin-mineral complexes. The most common combination is creatine and BCAA.

Creatine

First of all, creatine is produced in our body from protein amino acids. A person gets the other part of creatine from food. The problem is that even foods high in creatine contain too little for the human body. Even for people with low levels of physical activity, this amount may not be enough.

The value of creatine is that it accelerates energy metabolism in muscle cells. The standard dosage per day is approximately 5 grams. You need to consume a serving at one time, so the most convenient way to combine gainer with creatine is to mix them in one cocktail. It is better to drink this cocktail immediately after training.

BCAAs

BCAA is a complex of amino acids that are not synthesized by the human body. These elements increase endurance and are simply irreplaceable in building muscle tissue. In addition, amino acids slightly increase the amount of testosterone and have a positive effect on blood sugar.

It is also recommended to take BCAA amino acids after training, 15-20 minutes after consuming the gainer.

BCAAs

• What is it:
  a complex of amino acids necessary for the body - leucine, isoleucine and valine, which are not synthesized by the body on its own. You can get them from foods (meat, fish, poultry, eggs, milk, cheeses) or take special supplements like BCAA.
• Why:
  a person needs it to build muscle tissue and quickly recover after physical activity. The complex also improves health by replenishing the lack of amino acids. They often drink while “drying.”
• How to use:
  1-3 times daily, 4-8 grams. For example, in the morning, before training, to create a reserve, and after, to make up for losses. The most convenient form of release is capsules, but there is also powder and tablets (pressed powder).
• What can be combined with:
  all types of sports nutrition. To gain weight, it is recommended to combine with protein/gainer, creatine and anabolic complexes.
• Popular manufacturers:
  Ultimate Nutrition, RPS Nutrition, Scitec Nutrition, VP Laboratory.

Photo: istockphoto.com

Is it possible to combine gainer intake with protein?

People predisposed to obesity (endomorphs) should immediately get rid of such thoughts. For them, this union of nutritional supplements will not bring any positive dividends. But for ectomorphs and mesomorphs, simultaneous intake of gainer and protein often becomes the solution to all problems associated with weight gain.

To effectively introduce sports nutrition into your daily diet, you should adhere to the following principles:

• take protein after waking up;
• use gainer immediately after training, and protein before;
• during long periods between meals, give preference to gainers;
• before bed: only slow protein (casein);
• the composition of the additives should harmoniously fit into the daily norm of BZHU;
• sports nutrition is designed to complement the diet, not replace it.

Taking a gainer and protein together is not only harmless, but also beneficial. These two supplements will harmoniously replenish energy reserves and supply building materials to the body.

What is a gainer?

Gainer translated from English means “energy”. It is a mixture of proteins and carbohydrates designed to replenish energy. Gainer is a sports nutrition product high in carbohydrates. As a rule, their content starts from 50 percent. Gainers are divided into various cocktails with different quantitative ratios of proteins and carbohydrates. The carbohydrates present in the structure can be simple or complex. Gainers often contain vitamins, amino acids, and fat. It is recommended to take the nutritional mixture twice a day, the dosage is 100-130 grams of dry powder.

Geneiras are divided into the following types:

• Fast. The structure is dominated by simple carbohydrates, making up 60-80 percent of the entire mixture. The proportions relative to protein are three to one, four to one. The mixture is high in sugar and calorie content. A quick gainer cocktail is easily digestible, helps with damage restoration, catabolism, and causes an insulin surge. Capable of closing the protein-carbohydrate window in a short period of time.
• Slow. The structure is dominated by fiber. The proportions relative to protein are two to one, one to one. A slow gainer product takes longer to digest and provides a supply of energy for a long period of time.

Taking a gainer cocktail provides:

• Restoring the energy reserves necessary for quality exercise
• Glycogen replenishment
• Increased performance, endurance, and ability for intense exercise
• Reduce the risk of overvoltage.

Compared to protein, gainers have the following advantages:

• Contains proteins and carbohydrates in large quantities
• Contains amino acids.
• Provides excess calories that promote growth.

The negative aspects of taking a gainer include the following factors:

• The occurrence of intestinal problems (flatulence, diarrhea).
• High sugar levels cause excess fat. Therefore, the gainer is not recommended for use by people prone to rapid weight gain or obesity.