Often, bodybuilding novices who have just come to the gym do not know the answers to many important questions. How to perform certain exercises? What diet to observe? How many times a week do you need to do? And many, many others ... This article we will devote to nutrition, namely sports nutrition and its component - the gainer.
What is sports nutrition? Most beginners often confuse it with anabolic steroids, which pretty much affect the human hormonal system. However, this is actually not the case. Sports nutrition is just a nutritional supplement that will help the athlete make up for the missing norm of carbohydrates and protein, which are so necessary when gaining muscle mass. Now we will talk in more detail about the gainer - a carbohydrate-protein supplement, often used by bodybuilders and powerlifters "on the mass."
The best gainer should have 60-70 percent carbohydrates and 20-30 percent protein. It is not worth identifying a gainer with a protein, because in the latter, 80-90 percent fall to the share of protein. As a rule, the basis of the gainer is maltodextrin, which consists of glucose molecules. This feature explains the high calorie content of one prepared cocktail and the main task of the gainer - a rapid increase in mass. However, there is one “but.” Weight gainers are not advised to take endomorphs, that is, people with an innate ability to quickly gain body weight and prone to a rapid increase in body fat. These athletes are better off consuming protein and some other supplements (BCAA, glutamine, creatine). It should be used immediately after training, when the "protein-carbohydrate window" opens. It is possible before the training in order to provide the body with energy, that is, carbohydrates.
The best weight gainer for gaining muscle mass according to BB.com is the Cyto Gainer by CytoSport. However, other manufacturing companies remain popular: Optimum, Dymatize, MuscleTech and other well-known brands. In our time, worrying about the acquisition is not worth it, because now on the market there is a very wide selection of different sports nutrition. The best gainers will vary in cost from 1200 to 1700 rubles per 2.5 kilograms.
For those who may have financial problems, there is the possibility of buying a gainer by weight. In this case, for the same amount you can buy 5-6 kilograms, which, you see, is very profitable. However, there is one minus: as a rule, in such a gainer the amount of vitamins is reduced to a minimum, and the percentage of protein does not exceed 20 percent. Therefore, the best gainer is branded. But the use of weight does not make you wait for the desired results.
The gainer is useful to the athlete only during the period of mass gain. On "drying" it is very harmful, because it increases the likelihood of deposits of fat cells that bodybuilders must lose. As mentioned above, the best gainer should have about 20-30 grams of protein in its composition, and therefore, combining its use with the intake of protein shakes, you will provide the highest efficiency from sports nutrition. The effectiveness of such a compound, by the way, has been proven scientifically more than once. But you always need to know the measure. If you combine sports nutrition, then a gainer should be taken 1 time, and protein 1-2 times, depending on the needs of your body and metabolic rate.