During training, various sports supplements are used to increase body weight , including a gainer. Initially, it was made from cheap types of proteins, sugar and fats. Over time, more and more qualitative and balanced species appeared with a high content of nutrients.
What is a gainer?
This term comes from the word gain , which in translation from English means to increase . In fact, this is one of the varieties of sports nutrition used to increase body weight. To the question of what a gainer is, one can answer that it is a carbohydrate-protein mixture. Depending on what effect you want to achieve, the percentage of carbohydrates, proteins and fats that are part of the composition may vary. So, for those who want to gain weight, it is better to choose this supplement with a high content of carbohydrates, and for those who want to reduce weight - proteins.
What is a gainer and what is its content?
To a greater extent, the mixture consists of carbohydrates, which account for from 50% to 75%. The remaining 20-30% are proteins and 5-20% fats. The gainer also includes various energy supplements and vitamin and mineral complexes. The carbohydrate component is a mixture of various components. It can be sugar, potato starch, ash, etc. Carbohydrates are necessary for better absorption of proteins and supplying the body with calories. The protein part consists of a mixture of proteins: egg, soy, whey, milk, casein. Usually use 3 types of proteins that provide the body with proteins. For the manufacture of a gainer, vegetable fats are used , and sometimes fish oil can be used.
Benefit
The gainer gain is very useful, because thanks to the large amount of carbohydrates it contains, it will provide the body with the necessary amount of calories. The mixture is quickly absorbed and allows for a short time to fill the lack of energy. Proteins contribute to the addition of muscle mass, allow you to recover after heavy physical exertion. The supplement is necessary for those who want to increase their weight.
Harm
It is necessary to correctly approach the choice of supplements, since a gainer containing a large number of calories, with its active use, can lead, in addition to muscle growth, to the appearance of fat. Therefore, it is undesirable to take it to those who are inclined to be overweight. You must also accurately calculate the required number of calories per day.
To answer the question whether this supplement is harmful, you can also figure out what a gainer is. This sports nutrition includes only natural nutritional components, so it can be used by both men and women. If stored incorrectly, food poisoning is possible due to the growth of bacteria.
How to take a gainer
Use it per day from 1 to 3 times. In the morning - in order to become more energetic and get the required number of calories; an hour before training - for endurance and increase the effectiveness of physical activity; after it - to make up for the lack of proteins and carbohydrates resulting from muscle pumping. Depending on the content of certain additional components, they will produce a different effect. So, in order to recover from hard training, it is best to use a sports nutrition gainer with whey protein, and to maximize muscle mass - a supplement with creatine monohydrate.
Who needs a gainer?
It is suitable for boxers, basketball players, soccer players, athletes and other athletes undergoing prolonged aerobic exercise. It contributes to the flow of energy during the game and playing sports, as well as the restoration of strength after them. With proper diet and the rational use of supplements, you can maintain a constant weight at the required level.