Gainer is a sports supplement for gaining mass and increasing overall body weight. Typically, a gainer consists of a mixture of quickly digestible carbohydrates and proteins (most often), in some cases creatine, vitamins and minerals may also be added. Word gainer refers to English verb to gain, meaning in this context weight gain.
The gainer is recommended for use by naturally thin athletes (ectomorphs) who have difficulty gaining muscle mass. The role of this supplement for muscle growth is to both increase total calorie intake and more efficiently transport nutrients to the muscles by increasing blood insulin levels.
How does a gainer work?
The main source of energy for performance strength training is glycogen - that is, the reserves of carbohydrates in the muscles. These reserves, in turn, are formed as a result of the digestion processes of various carbohydrate foods consumed throughout the day (and not just during the period, as was previously mistakenly believed).
Consuming a gainer (a mixture of fast carbohydrates and proteins) is both an additional source of carbohydrates for the body and also increases the level of insulin, a hormone that opens up the possibility of absorbing nutrients. In addition, immediately after training, the gainer reduces cortisol levels, thus helping to accelerate muscle growth.
The Importance of Carbohydrates for Mass Gain
The popular opinion that muscles grow solely from active consumption of meat, various protein products and sports protein powder is only partially true. In reality, muscle growth is impossible without increased calorie intake and a significant amount.
As FitSeven mentioned above, physical training requires glycogen - the reserves of processed carbohydrates stored in the muscle tissue. In total, . is stored in the athlete’s body. At the same time, the lack of carbohydrates in the diet does not allow the body to replenish these reserves, negatively affecting strength performance and muscle growth.
How to take gainer?
The usual recommendation for the amount of gainer to increase muscle mass is a serving containing 20-30 g of protein and 40-60 g of carbohydrates - most often this is one scoop of the finished product. The dry gainer is poured into a special shaker, 250-300 ml of water or skim milk is added there, then the cocktail is thoroughly shaken and drunk.
The specified amount of gainer must be taken immediately after strength training with one serving or other fruit. In case you are interested in how it is possible fast growth muscles, an additional dose of gainer (one-third of the serving) can be taken before training. These proteins and carbohydrates will help the body and muscles give 120%.
Should I take a gainer during the day?
Taking additional portions of gainer during the day is permissible only for extremely thin ectomorphic teenagers or with a significant lack of total calorie intake. In all other cases, it is recommended to either get energy from regular food or take whey protein without additional carbohydrates.
Otherwise, the person creates a serious risk speed dial fat mass - the bulk of gainer carbohydrates have a high glycemic index and taking such a high-calorie mixture in isolation from strength training can lead to obesity. Moreover, fat will grow in the body itself.
What is better - protein or gainer?
Let us note once again that a gainer is necessary primarily for naturally thin athletes who experience serious problems with weight gain. In their case, regular whey protein with a minimum content of simple carbohydrates will be much more less more effective than a high-calorie mixture of fast proteins and complex carbohydrates.
At the same time, athletes who are prone to gaining excess weight, taking a gainer can easily affect the increase in body fat and the growth of belly fat. That is why a gainer is used only when a quick gain in total body weight is needed - without emphasis on whether the weight gain is or was achieved at the expense of fat.
How to make a homemade gainer?
An easy way is to make a gainer at home - or mix whey protein with carbohydrates. In this case, you will not overpay for carbohydrates, of which more than half are in the gainer - in fact, these carbohydrates always cost much less than expensive protein isolate.
A source of fast carbohydrates can be either a special isotonic drink (carbohydrate supplements for runners) or even packaged juice. However, it must be remembered that 40-60 g of carbohydrates is two glasses of juice, and most of these carbohydrates will be ordinary sugar or, and not maltodextrin, as in a gainer or isotonic drink.
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Gainer is a protein-carbohydrate sports nutrition with high speed absorption, which is an important tool for weight gain and muscle growth in naturally thin ectomorph teenagers. However, taking a gainer for people prone to gaining excess weight will quickly cause an increase in fat mass and an increase in belly fat. In their case, regular whey protein is preferable.
Gainer and are most popular in the market sports nutrition among those involved in bodybuilding and not only. The overwhelming majority of people involved in sports believe that the difference between supplements is that the gainer contains carbohydrates, while the protein does not. Each athlete decides for himself which supplement to choose, based on his own feelings and guided by training experience. As a rule, those who are just starting their journey in sports make a choice in favor of one of the supplements on the advice of a sports mentor, since the name of the supplements will not tell a beginner much.
What is better to take gainer or protein?
The labels that can be read on nutrition packages say that both supplements promote muscle growth and make a person more resilient. In order to understand the differences, it is necessary to take a closer look at these two supplements.
What is the difference between gainer and protein?
A gainer is a sports nutrition product consisting of several components, including carbohydrates and proteins. It also includes creatine and other beneficial substances. U different manufacturers the composition is different. Most people who play sports professionally think that gainers contain too much sugar, which is why the amount of fat increases if you drink this supplement constantly.
Protein supplements are obtained by “filtering” foods of natural origin. The result is pure protein. One dose of protein supplement contains approximately 30g of protein. This amount is enough for one dose. The body still cannot absorb a larger volume. Plus, protein compositions do not contain sugar or other elements.
The gainer contains little protein (about 20g per serving), but enough carbohydrates (80g). The overwhelming majority of athletes are sure that there is no point in consuming so many carbohydrates, because ordinary foods provide enough energy so that the body does not feel a lack of it. But protein is often not enough, any athlete will tell you this. For a person with a large weight, getting the required amount of protein with food is an unrealistic task, and absorption will be incorrect.
But that is not all. In order to build muscle, it is necessary that anadolytic reactions are maintained regularly. But this cannot be done if there is no positive exchange of energy. There is a rule that people just starting their journey in sports simply do not pay attention to. In order for muscle mass to increase, it is necessary that more calories come in than are expended.
Energy is needed to speed up recovery processes after prolonged exercise. Beginners do their best in training, and at the same time do not monitor their diet. And they also wonder why the muscles don’t grow, despite all their efforts.
Athletes who are naturally thin are better off using a gainer. The more carbohydrates their body gets, the better. On the contrary, for athletes who are prone to obesity, protein is more suitable. Such people are recommended to give preference to cocktails containing protein. It is permissible to use a gainer after a sports activity, when glycogen has been developed and metabolic processes are going intensely. This will help balance your energy and not gain extra pounds. If you use a gainer on days when there are no workouts, the likelihood of gaining weight is very high.
If you consistently take protein supplements, this will help to avoid increasing body fat and will have a good effect on protein absorption, while it is impossible to get energy from an additional source, and muscle mass will not increase without it. There is no need to use a gainer if the athlete eats properly and receives the required amount of carbohydrate substances with food. Of course, taking any protein will be useless if there is not enough energy for the normal course of metabolic reactions in the body.
Gainer is suitable (or even intended) for people of thin build, for those who have a minimal amount of subcutaneous fat, and weight gain is slow and difficult. Gainers are very high in calories, if you add this supplement to your diet, then naturally your weight will begin to grow. Thanks to fast carbohydrates, the gainer perfectly restores the body's energy reserves, helps restore muscles and strength.
People who are prone to obesity are not recommended to take gainer. This is due to the fact that carbohydrates will be converted into fat tissue. For such people, protein mixtures (or pure protein), which mostly consist of proteins, are more suitable.
Most gainers are fast carbohydrates (maltodextrin) mixed with protein (protein). Maltodextrin in its effect can be compared to a bun. In other words, if you eat a bun and wash it down with protein, you will get a result approximately equivalent to a gainer.
To grow muscle mass, you need both proteins and carbohydrates. However, it should be noted that getting the right amount of protein from food is much more difficult than carbohydrates. In this regard, preference should be given to protein or high-protein gainer. Also great option– combine gainer and protein. Many athletes believe that it is much more reasonable to take a gainer once a day between meals (most often between breakfast and lunch), the remaining several doses are protein.
In addition, the gainer is quite expensive, and if you have a limited budget, then take better protein, and get carbohydrates from food.
The effectiveness of classes in gym determined by the ratio of muscle mass gain and excess fat loss. If a person is focused on high results, it will be very difficult for him to do without the use of nutritional supplements that contain proteins and carbohydrates in concentrated form. The most popular supplements include protein and gainer.
Features and composition of protein and gainer
Protein is protein in pure form, obtained from milk, whey, egg powder or soy, purified from carbohydrates and fats. “Protein” translated from English means “protein”. Its intake ensures significant muscle growth, since protein is a building material for muscle tissue. We won’t raise questions about it, let’s take a better look at its main advantages:
- Highly digestible;
- Stabilizes nitrogen balance;
- Helps strengthen the immune system;
- Provides the body with essential amino acids.
There are two types of proteins - slow and fast. Slow is absorbed at a slow pace, gives a small increase in muscle mass, but acts for a long time. Good for drying. Fast protein is absorbed quickly, acts within a short period of time, and provides maximum weight gain. Therefore, in the process of building muscle, it is better to start with fast protein and gradually switch to slow protein.
Contraindications to the use of protein are individual intolerance to protein and serious illnesses kidney ( renal failure)
is a dry protein-carbohydrate mixture, consisting on average of 10-20% proteins and 70-80% carbohydrates, stimulating weight gain and restoring the body’s energy reserves. This is the difference between these supplements. There are different cocktails in which the ratio between proteins and carbohydrates can vary from 10%/80% to 40%/50%. Gainer benefits:
- Restores glycogen reserves;
- Provides the necessary energy;
- Increases performance, increases strength growth;
- Promotes overall recovery of the body and restoration of muscle tissue during sleep.
The carbohydrates included in gainers are simple (high glycemic index) and complex (low glycemic index). It is better to take them:
- People with high metabolism;
- Those with a thin build (ectomorphs, asthenics);
- Professionally involved in sports and at the same time leading an active lifestyle;
- Teenagers;
- In the absence of a regulated power supply.
Considering the difference between a gainer and protein, it is not recommended for people prone to obesity and rapid weight gain.
Protein or gainer: what to choose?
For full muscle growth, proteins and carbohydrates are needed equally. If muscles cannot replenish glycogen reserves and fully recover between workouts, they will not grow, even in the absence of protein deficiency.
Therefore, the reason for too slow weight gain may be not only a lack of protein, but also a lack of carbohydrates. This means that it is better to combine protein and gainer, or choose a gainer with a high protein content.
The gainer is an energy supplier, allowing you to increase the duration and intensity of your workouts. However, if the amount of carbohydrates entering the body is not completely consumed, they will be transformed into subcutaneous fat, which will negatively affect the appearance of the figure. That is why these cocktails are better suited for thin people with accelerated exchange substances that find it difficult to gain weight. They, unlike endomorphs, do not risk gaining weight due to adipose tissue. Using only proteins, such people will have to wait much longer for results.
Based on the above, there are two possible options:
- Take protein and low-protein gainer simultaneously in equal proportions;
- Take a gainer with a large amount of protein, approximately 35%/55% in favor of carbohydrates.
However, high-protein gainers are quite rare, and the price difference compared to high-carbohydrate supplements is significant. Therefore, it is better to buy a high-carbohydrate gainer and protein and mix them in the required proportions, which are determined individually. Experienced athletes recommend 1:2 or 1:3. These nutritional supplements absolutely compatible.
Before training (60-90 minutes), it is better to drink a gainer with a high content of complex carbohydrates, and after training (after 20-30 minutes) - a cocktail of whey protein, simple carbohydrates and glutamine. Typically, gainers are taken both on training days and on rest days, before meals.
If your body weight seems insufficient, you need to start by taking gainers; when the mass is gained, switch to a mixture of these additives, gradually increasing the mass fraction of protein. In the presence of overweight It’s better to start right away with protein, not forgetting about the minimum required daily dose carbohydrates.
When preparing an individual mixture, it is advisable to consult a professional instructor, as well as a doctor. And lastly: when choosing a protein or gainer, do not forget that these are food supplements that do not replace normal, nutritious nutrition.
Not all athletes, especially novice bodybuilders, can choose the right nutritional supplements for balanced sports nutrition and rapid gain of muscle mass.
Many are sure that results can be achieved only with the help of one “miracle powder”; others replace almost all meals with sports nutrition. Both extremes are unlikely to help create a beautiful body.
To get beautiful sculpted muscles, can't do without protein(i.e. squirrel). Sometimes it comes to the rescue Gainer is a mixture of proteins and carbohydrates. What is the difference between these supplements, which one should you choose?
Protein – more about this supplement
At its core, protein is protein, the same component that is present in many common foods. For athletes, it is important for one reason: protein is great for helping recover muscles after workouts and build muscle.
Since muscles receive many microtraumas during exercise, it is a large amount of protein that allows you to more effectively cope with the consequences of training.
At the dawn of the advent of sports nutrition, instead of protein, athletes took milk powder, which contains a sufficient amount of protein. Later, the powder was degreased, and after some time, minerals and vitamins were added to it.
In many Western countries, not only bodybuilders and bodybuilders, but also many other athletes, from boxers to tennis and basketball players, cannot do without protein complexes. Moreover: take protein is also recommended for those who want to lose weight, but at the same time preserve muscles (including bodybuilders during drying).
What is the difference between a gainer and a protein?
If everything is relatively clear with the role of protein, then with a gainer the situation is more complicated: even those who know English well cannot always understand what is hidden behind this name.
The main difference between these supplements is their composition and, accordingly, their effect on the body. The gainer also contains proteins, but there are slightly fewer of them than in pure protein. The main difference between a gainer and a protein is that the first supplement also contains carbohydrates. They provide the body with energy.
Gainer - what is it and why is it needed?
Gainers, as already mentioned, contain mainly proteins and carbohydrates, as well as various supplements: for example, vitamins and minerals. The composition of gainers may differ in the amount of carbohydrates (as well as in the rate of their breakdown) and in the percentage of proteins.
As for the carbohydrates that are part of the gainer, they can be either “fast” or “slow”, that is, they are broken down and provide the body with energy for a long time.
- If you use gainer after workout, choose a mixture with complex carbohydrates that take a long time to break down. They, together with casein (a protein that also takes a long time to digest), will allow you to effectively restore muscles and gain weight even during sleep.
- For those who want to receive pre-workout gainer, it is better to choose mixtures with whey protein, which is absorbed faster, as well as “fast” carbohydrates: a portion of such a cocktail will provide energy for exercise and help restore muscles immediately after completing exercise.
Protein and gainer - how to take
To calculate how much and how to take these supplements, first decide on your purpose. 
Do you want to lose weight? Then you only need pure protein, which replaces one or two meals (preferably not in a row, for example, lunch and afternoon snack or lunch and dinner). This way you can reduce your caloric intake while protecting and preserving your muscles.
If you strive to gain muscle mass, calculate the amount of protein: multiply your weight (in kilograms) by two - this will be the required daily amount of protein (in grams). It is better to take it not at once, but in two doses: in the morning, after waking up, and after training. If you drink the entire portion at one time, there is a risk that some of the protein simply will not be absorbed.
It is better to take a gainer between meals only for people with a fragile constitution if the overall calorie content of the diet is reduced. Otherwise, there is a risk of increasing the amount of adipose tissue.
Gainer or protein for gaining muscle mass - recommendations for body type
Today, scientists distinguish three types of body constitution:
If protein in its pure form is quite acceptable in the diet of representatives of any body type, then It is better for endomorphs to avoid gainers– there is a high risk that instead of bulky muscles, additional fat folds will appear on the body.
Regarding the intake of gainer and protein by others, the difference is that ectomorphs are advised to use both supplements(without carbohydrates they will practically not be able to “pump up” muscles), but Mesomorphs should be quite careful: Taking gainers must be accompanied by intense training.
To better understand the difference between these supplements, it is worth comparing them according to a number of indicators.
Thus, people with a large amount of fat tissue should still refuse gainers, opting for pure protein. For the rest, such “cocktails” will help you recover faster after training and build muscle mass.
At the same time, do not forget that you cannot drink a gainer while training half-heartedly, much less while lying on the couch: instead of muscles, only excess fat will appear.
How to use gainer and protein
The scheme for using such additives depends on the composition of the gainer. For “classic” protein-carbohydrate cocktails, this option is suitable:
- morning– a serving of whey protein;
- before training– gainer;
- after training– gainer;
- for the night– casein.
If you choose a gainer with a high amount of carbohydrates, you can drink it according to the same scheme. 
But in this case, it is better to divide the protein into four doses: in the morning, at night, before and after training (together with a gainer).
For those who prefer gainers with complex carbohydrates, it is better to take them after training and/or before bed (together with casein).
Daily amount of protein(in grams) is calculated according to the scheme described above: body weight in kg, multiplied by 2. As for gainers, they are prepared according to the instructions specified by the manufacturer. You should not increase the amount of this additive.
Both the gainer and the protein can be diluted with milk, juice, tea or water - the main thing is that the liquid is not hot, otherwise the proteins will partially coagulate.
Gainer or protein, which is better - video
Both sports supplements necessary for gaining muscle mass and building perfect muscles. To find out what they are, how to drink them and what to choose for beginners, watch a short video, which uses a clear example to talk about both protein and gainer, as well as the role of these supplements for bodybuilders, bodybuilders and athletes.
To create an impeccable figure with defined muscles, it is not enough just to train intensively - you need take care of a balanced diet and sports supplements.
When choosing them, you should take into account your body type, otherwise, instead of muscles, you risk increasing only the volume of fat mass. The duo of gainer and protein is the optimal combination for mesomorphs and ectomorphs.
Have you tried taking protein and gainer? What results did you achieve, did you use the supplements together or separately? Share your experiences and opinions in the comments!
The result of training in the gym largely depends on the ratio of muscle gain and loss of excess fat. To achieve the desired effect, many people use nutritional supplements containing carbohydrates and proteins in concentrated form. Protein and gainer are considered the most popular in this category. But here's what to choose...
The result of training in the gym largely depends on the ratio of muscle gain and loss of excess fat. To achieve the desired effect, many people use nutritional supplements containing carbohydrates and proteins in concentrated form. and are considered the most popular in this category. But many people simply don’t know what to choose in a particular case.
There is no point in saying that one drug is better than another. After all, each supplement has a unique composition and helps the athlete achieve high results. To choose the right sports nutrition for yourself, you need to understand what is the difference between them?
Main differences
Gainer is a combination and high calorie content. This dietary supplement helps you quickly gain the necessary muscle mass and restore the energy spent during exercise. It should be remembered that carbohydrates predominate in the composition of the drug, in some cases they can account for up to 90%, which also needs to be taken into account when choosing sports nutrition. Gainer is suitable for those people who are unable to eat the required amount of food to get calories for weight gain.
The benefits of a high-calorie dietary supplement are:
- Providing energy;
- Restoration of glycogen reserves;
- Increased performance;
- Restoration of muscle tissue and the body as a whole;
- Increase in strength indicators.
The protein is made on the basis of protein, the content of which in the mixture reaches 96%. The percentage of protein will depend on the amount of extraneous additives, which include creatine, carbohydrates, etc. With the help of protein, you can gain muscle mass and lose weight, so many athletes can take it. It is in great demand in bodybuilding, because to build the required muscle volume you simply cannot do without protein.
This mixture has the following advantages:
- Stabilization of nitrogen balance in the body;
- Providing essential amino acids;
- Maximum absorption by the body;
- Strengthening the immune system.
Correct technique is the key to effective results
To figure out whether to take a gainer or a protein, you need to analyze your daily diet nutrition. An ectomorph who eats 3 times a day, dreaming of gaining the necessary muscle mass, may lack both proteins and carbohydrates. In this case, you need to take both nutritional supplements, since the body needs both at the same time.
It happens that a thin person eats 5 times, following all the rules and including the required amount of protein in his diet, but still the desired effect is not visible. Then you need to think about calories, because it turns out that a person spends more calories than he receives. And in in this case A gainer will come to the rescue, since there is already enough protein in the body.
If a person has a dense physique that quickly gains weight, then it is better to give preference to protein. Although an endomorph who eats about 5 times a day can get enough protein and carbohydrates from regular daily food. The main thing is to create the right diet for yourself.
Gainer or Protein for girls
When a representative of the fair sex wants to gain muscle mass, then you should pay attention not only to the diet, but also to her individual characteristics body. A thin woman who eats well and is not gaining weight can take a gainer that can increase her daily caloric intake. But before you start taking it, you need to make sure that regular food provides the optimal amount of protein. If this indicator is low, then you should include protein in your diet. For those girls who find it easy to gain overall weight, it is best to take protein (casein or whey), but not gainer.
When composing an individual mixture, it is better to seek advice from a doctor and a professional instructor. And also, do not forget that neither a gainer nor a protein can replace a person’s proper nutrition.
