A gainer is an organic supplement used by bodybuilders to increase muscle mass and strength. The main components of a gainer are a variety of proteins and carbohydrates. Vitamins and anabolic substances (such as creatine) are often added as well. It is best to follow the advice of your trainer or a more experienced bodybuilder when choosing a gainer, but if you do not have this opportunity, you can use the following instructions.
Instructions
Step 1
Gainers can contain from 10 to 35% protein and 60-80% carbohydrates and differ in the percentage of these substances. Therefore, if you cannot gain mass quickly, then a high carb gainer is the right fit for you. The protein content in a weight gainer should increase in proportion to the increase in your fat mass: the more your weight, the more protein you need. Therefore, a gainer is not used for weight loss; protein must be purchased for this purpose.
Step 2
The second characteristic of a gainer is the composition of each product included in it. For example, protein has a different base (casein, whey, soy or egg white). And carbohydrates differ in the length of their molecular chain. If you need to gain weight quickly, buy a multi-component, high whey protein base. If you are targeting lean muscle mass, the carbohydrate molecular chain should be long and the glycemic index low.
Step 3
Also, the choice of a gainer depends on when you are going to use it. The post-workout gainer should contain a whey-based protein base. And a pre-workout shake (or during the day) should be multi-component to prepare your body for heavy loads and provide your muscles with amino acids.
Step 4
When buying a gainer, immediately decide whether you need additional dietary supplements (for example, creatine). Perhaps they should be consumed separately. If you are trying to gain weight quickly, then buy a gainer with added creatine monohydrate. This will significantly improve the effectiveness of creatine, since the carbohydrates present in the gainer will transport it. To work on "dry" muscle mass, choose a gainer containing carnitine, zinc-magnesium complex, chromium picolinate, enzymes.
