Gainer is a cocktail of proteins and carbohydrates. The latter in the composition is usually from 50 to 70%, and proteins - from 15 to 30%. The supplement promotes faster post-workout recovery and weight gain.
Do I need a gainer
Regular food contains sufficient protein and carbohydrates. Only the food of many of us is far from the concept of "correct diet". As a result, the body does not get the necessary substances. As a result, after the training, the mass stands still, and the recovery process is extremely slow. Gainer was invented in order to find a solution to a similar problem. It is a source of quality protein to increase muscle mass and carbohydrates for muscle recovery.
Which gainer to choose
A quality gainer should not contain sugar. Manufacturers are often cunning by not advertising the amount of sugar on the package. However, there are methods to reveal this. If you get gas after consuming a gainer, it definitely contains sugar, and in a decent amount.
Protein amounts are also important. The less it is, the worse. In this case, body weight will grow mainly due to fat stores, and not muscle development. If the supplement contains less than 15% protein, it is better to refuse to buy such a product, although it has an attractive price tag. A high-quality sports diet should contain more than 25% protein. If the effect is important to you, do not skimp on the gainer.
Competent dosage
The gainer is taken every day in the same amount. If protein can be consumed in any volume and at the same time not encounter negative effects, such a trick will not work with a gainer. Carbohydrates usually turn into fat, and if you overdo it with a weight gainer, you will very quickly float fat rather than become muscle. The exact dosage depends on the athlete's weight and diet.
How to drink correctly
Before direct use, the gainer should be stirred in water, milk or juice. Keep in mind that in too hot water the protein will change its structure and lose its usefulness. The amount of liquid can be adjusted to your liking.
The daily dose should be divided into two doses. You can drink one part before lunch, and the other after your workout. On a non-training day, it is best to take it in the afternoon. In general, there are no significant differences in the intake of protein and gainer.
It is important
Always study the composition of the product you like. There is a chance to purchase a gainer that contains a lot of sugar. Some brands offer a product with 50% sugar.
Don't get carried away with the quantity! You will not build muscle mass faster from this, but fat cells will easily increase in volume.
Don't buy cheap sports food. To throw off the accumulated fat, you will subsequently spend many times more not only money, but also efforts. A quality gainer cannot cost a penny.
