Gainer is a type of sports nutrition. It is a protein-carbohydrate mixture with a percentage predominance of the carbohydrate portion. A gainer provides energy and promotes muscle glycogen storage. The protein component provides the body with the required amount of amino acids.
What is included in the gainer?
The carbohydrates in the gainer have different glycemic index and complexity. Since athletes often eat low-carb diets, they especially need alternative energy sources. Otherwise, effective training simply will not work.
The gainer contains branched-chain amino acids that prevent muscle breakdown during intense training. It also contains vitamin and mineral supplements that contribute to the correct energy metabolism.
The gainer often contains creatine, an energy transporter of phosphate groups. It is essential for the fullness and power of muscle contraction during strength training.
Medium chain triglycerides (MCTs) are often part of the gainer. They are needed for the synthesis of a large number of enzymes and increase the energy of proteins and carbohydrates several times. In fact, MCT is a concentrated source of energy, which allows the body to conserve its own fuel.
When buying a gainer, you should make sure that there is no or minimal sugar content in it. Unscrupulous manufacturers are able to fill up to 50% of all carbohydrates with sugar. In this case, you will receive in excess of useless fast carbs, which are easily converted into fat.
Also, pay attention that the percentage of protein is at least 15. Otherwise, the weight will again gain mainly due to adipose tissue. By the way, a good high-protein gainer won't come cheap.
How to take a gainer correctly
Carefully read the instructions for use of your gainer, follow the recommended daily dosage. Unlike protein, gainer should not be overused. Due to the high percentage of carbohydrates, all excess will go to the formation of subcutaneous fat.
The gainer should not be mixed with boiling water so as not to damage the protein structure. You can dilute it in milk, juice, mineral water.
To increase your endurance, you need to drink a gainer about half an hour before your workout. Once energized, the body will keep its glycogen stores intact for a long time. This will help muscles work more efficiently and accelerate their subsequent growth.
To increase muscle mass and recover from a workout, you should take a gainer no later than an hour and a half after it ends. Such timely replenishment will have a positive effect on the growth of muscle tissue.
