What's better? This question is asked by many novice athletes, puzzled by the insufficiently rapid growth of muscle mass. Let's try ...
What's better? This question is asked by many novice athletes, puzzled by the insufficiently rapid growth of muscle mass. Let's try to figure out how a gainer differs from a protein, how to take it, how to replace it.
Let's start with the definition and composition. Gainer - sport, a supplement that allows you to increase muscle mass and total body weight. The product is a balanced mixture of carbohydrates, proteins, vitamins and minerals.
The purpose of the supplement is to increase the calorie content of the athlete's diet. A weight gainer is recommended for athletes with an asthenic body type.
Mass gainers: action
To be able to exercise intensely, the body uses up glycogen as carbohydrate stores in the muscles. As such, taking high glycemic carbohydrates at the end of your workout will not hurt.
The Lean Weight Gainer promotes rapid transport of nutrients to the muscles by increasing insulin levels, and, accordingly, muscle growth.
To answer the question of what is better for gaining mass with a gainer or protein, let's figure out what muscles grow from. The opinion that protein products contribute exclusively to this is only partly true. In fact, carbohydrates are needed too.
As we already wrote, during sports, glycogen is consumed, the lack of which may be caused by a lack of carbohydrates. As a result, muscle reserves are not replenished, growth is inhibited.
How to drink a gainer?
How much do you need? Recommended dose: 20-30 g of protein and 40-60 g of carbohydrates. A serving of this delicious shake should be taken immediately AFTER or BEFORE and AFTER an intense workout in the gym. You can drink the drink at once or in equal portions in two doses.
Should you drink a gainer throughout the day?
The option is acceptable for very thin athletes or with an extreme calorie deficit in the diet of an ectomorph. Tasting a set gainer while lying on the couch will only increase your fat mass.
Which is better for mass - protein or gainer?
Summing up what is best for gaining weight, we note that the gainer is recommended for extremely thin athletes who are slowly gaining weight. A high-calorie cocktail of carbohydrates and proteins is much more suitable for an ectomorph than pure protein. And if you are inclined, as they say, to be overweight, you do not need this product.
What to replace? How to prepare a gainer at home?
Like any sports food, this product is not cheap - a good gainer can cost several thousand rubles. Someone can not afford it, but someone suddenly ends. Just for these cases, an ersatz is provided - a home gainer, a homemade mixture (protein and gainer together).
To make a gainer at home, you need a simple whey protein and some carbs. As an additive, you can take isotonic, berries or regular juice.
By the way, this hand-made version turns out to be very economical - you do not pay for carbohydrates that can be consumed, for example, from juice (which is much cheaper).
A weight gainer is a godsend for thin athletes, but not a panacea. If you smoke or drink alcohol, muscle growth will slow down, no matter how hard you try.