Gainer for gaining mass: how to take it correctly

Gainer for gaining mass: how to take it correctly

I. Understanding the Gainer: what is it and how it works

Geiner, or Mass Giner, is a sports supplement designed to increase the calorie content of the diet and facilitate the set of muscle mass. Unlike protein, the main task of which is to provide the body with a building material for muscles (amino acids), the geiner contains significantly more carbohydrates and often fats, in addition to protein. This makes it a powerful tool for people who have difficulties with weight gain due to rapid metabolism, insufficient appetite or high energy costs.

A. Heiner composition: key components

Gainers, as a rule, consist of the following:

• Carbohydrates: The main component of the gainer, usually 60-80% of the total. Carbohydrates provide the body with the energy necessary for training and recovery after them. They also stimulate the production of insulin, hormone, which contributes to the transportation of amino acids into the muscles and is involved in the processes of anabolism (growth). Types of carbohydrates in geners can vary from simple sugars (glucose, fructose) to complex carbohydrates (Maltodecstrin, starch). The choice of carbohydrate type affects the speed of assimilation and, accordingly, on the level of insulin in the blood.
• Protein: An important component for the restoration and growth of muscle tissue. The protein content in the gainers is usually 10-30%. Most often, serum protein (rapidly absorbed), casein (slowly absorbed) and soy protein (plant source) are used. Some gainers may contain a mixture of various types of protein to ensure both quick and prolonged receipt of amino acids into the body.
• Fat: In genes, fats are usually represented in small quantities (5-15%) and serve as an additional source of calories. As a rule, useful fats are used, such as MCT (medium-chain triglycerides) or omega-3 fatty acids.
• Vitamins and minerals: Many gainers are enriched with vitamins and minerals to maintain overall health and optimal work of the body, especially in conditions of high physical exertion.
• Creatine: Some gainers contain creatine, which helps to increase strength and muscle mass. Creatine increases the reserves of ATP (adenosine triphosphate), the main source of energy for muscles during short and intense exercises.
• Amino acids: Some manufacturers add additional amino acids to the gainers, such as BCAA (amino acids with an extensive chain), glutamine and arginine, to improve the restoration and growth of muscles.
• Digestive enzymes: The addition of digestive enzymes (for example, proteases, amylase, lipase) can improve the absorption of nutrients from the gainer and reduce the risk of disorder of the gastrointestinal tract.

B. The mechanism of action: how a gain helps to gain mass

Gainer contributes to a set of mass, mainly due to the creation of calories surplus. This means that the body consumes more calories than it spends. Excess calories are used to build new tissues, including muscle mass.

• Energy ensuring: Carbohydrates in the Heiner quickly make up for glycogen reserves in the muscles and liver, providing energy for training and everyday activity.
• Anabolism stimulation: Insulin, released in response to carbohydrate consumption, promotes the transportation of amino acids from the blood to muscle cells, where they are used to synthesize protein.
• Muscle restoration: The protein in the Heiner provides the body with amino acids necessary for the restoration and growth of muscle fibers after training.
• Improving the total calorie content of the diet: Geiner is a convenient way to increase the calorie content of the diet, especially for people who are difficult to eat enough food for weight gain.

II. Who and when needs a gainer

Geiner is not a universal supplement, and it is not suitable for everyone. It is important to determine whether you need it before including it in your diet.

A. The categories of people who can be useful to the Heiner:

• Ectomorphs: People with rapid metabolism who are difficult to gain, often called ectomorphs, can be significant from the gainer. They need more calories than other types of physique to increase muscle mass.
• People with a high level of physical activity: Athletes, bodybuilders and people involved in intensive training need more calories to maintain energy and recovery. Gainer can help them satisfy these increased needs.
• People with insufficient appetite: If you have a poor appetite or it is difficult for you to eat a sufficient amount of food, the genener can be a convenient way to get the necessary calories and nutrients.
• People who are recovering after illness or injuries: During the recovery period, the body needs more calories and nutrients for tissue regeneration. Geiner can help provide these needs.
• Beginners in strength training: At the initial stage of training, the body is actively adapting to loads, and a sufficient number of calories are required for muscle growth. Gainer can support this process.

B. Situations when the Heiner is not recommended:

• People prone to a set of fat: If you easily gain fat, the use of a genener can lead to an undesirable increase in fat mass. In this case, it is better to focus on the consumption of high -quality sources of protein and carbohydrates from ordinary food.
• People with diseases of the gastrointestinal tract: Some of the gainer ingredients can cause stomach disorder, bloating, or other problems with digestion in people with a sensitive stomach or certain diseases of the gastrointestinal tract.
• People with diabetes sugar: A high carbohydrate content in geners can lead to a sharp increase in blood sugar, which is dangerous for people with diabetes. If you have diabetes, consult a doctor before using a geiner.
• People with lactose intolerance: Some gainers contain serum protein, which can cause problems in people with lactose intolerance. In this case, geysers should be chosen based on other types of protein, such as soy or egg.
• People who are not involved in physical exercises: The gainer is designed to support muscle growth in people involved in strength training. If you do not go in for sports, an excess of calories from the gainer will most likely be deposited in the form of fat.

III. How to take a geiner correctly: dosage, reception time and features

The correct use of the gainer is the key to achieving the desired results. It is important to take into account the dosage, time of administration and individual characteristics of the body.

A. Determination of the optimal dosage:

• Focus on calorie deficiency: Calculate how many calories you need to maintain the current weight. Then determine which calorie shortage you need to be replenished for gaining mass (usually 300-500 calories per day).
• Start with a small dose: Start with half the recommended portion of the gainer indicated on the packaging. Gradually increase the dosage until you reach the desired level of calorie consumption.
• Divide the dose: If you need a large portion of the gainer, divide it into several techniques during the day to avoid overloading the digestive system.
• Consider the composition of the genener: Pay attention to the content of protein, carbohydrates and fats in the Gainer. Choose a gainer with an optimal ratio of these nutrients in accordance with your needs.
• Listen to your body: Observe your body’s reaction to the Heiner. If you experience discomfort in the stomach, bloating or other digestive problems, reduce the dosage or try a different type of geiner.

B. The best time to receive a gainer:

• After training: After training, the intake of the gainer helps to replenish glycogen reserves in the muscles and provide the body with protein to restore and growth of muscle tissue. This is considered one of the most effective moments for taking the gainer.
• Between meals: Geiner can be used as a snack between the basic meals to increase the total calorie content of the diet and provide the body with additional energy.
• In the morning: In the morning, the intake of gainer can help to make up for glycogen reserves, depleted overnight, and give a charge of energy for the whole day.
• Before going to bed: Some people prefer to take a gainer before bedtime to provide the body with nutrients during night recovery. However, if you are prone to a set of fat, it is better to avoid taking the gainer before bedtime, since the body cannot effectively use the resulting energy.

C. How to prepare a gainer:

• Mix with water or milk: Geiner is usually mixed with water or milk. Milk will add additional calories and protein.
• Use a shaker or blender: For better mixing, use a shaker or blender.
• Follow the proportions: Follow the proportions indicated on the gainer packaging.
• Add fruits or other ingredients: To improve the taste and nutritional value of the gainer, you can add fruits, berries, nuts, seeds or other useful ingredients.

D. Features of the intake of the gainer:

• Drink enough water: When using a gainer, it is important to drink enough water to avoid dehydration.
• Do not replace the complete food techniques with the geener: Geiner is an additive, not replacing a good nutrition. It is important to adhere to a balanced diet rich in high -quality sources of protein, carbohydrates and fats.
• Combine a geiner with training: To achieve maximum results from the use of geiner, it is necessary to regularly engage in strength training.
• Watch your progress: Regularly measure your weight, body bloches and monitor changes in your physical form. This will help you evaluate the effectiveness of the gainer and adjust the dosage, if necessary.
• Consult a doctor or nutritionist: If you have any health problems, consult a doctor or a nutritionist before starting to take a gener.

IV. Gainer selection: Criteria and recommendations

A huge number of geners from different manufacturers are presented on the market, and the choice of a suitable product may not be easy. It is important to consider the composition, the quality of the ingredients, the reputation of the manufacturer and their individual needs.

A. Criteria for choosing a gainer:

• Composition: Carefully study the composition of the geiner. Pay attention to the content of protein, carbohydrates and fats, as well as the sources of these nutrients. Choose a gainer with an optimal ratio of macronutrients in accordance with your needs.
• Type of carbohydrates: It is preferable to choose gainers containing complex carbohydrates, such as maltodextrin or starch, which provide a more stable blood sugar. Avoid geners with a high content of simple sugars, such as glucose or fructose.
• Squirrel type: Pay attention to the type of protein in the Heiner. Serum protein is a great option for admission after training, since it is quickly absorbed. Casein is a good choice for admission before bedtime, as it is slowly absorbed and provides the body with amino acids during the night.
• The quality of the ingredients: Choose gainers from reliable manufacturers who use high -quality ingredients.
• Sugar content: Try to choose low sugar gelators to avoid sharp leaps for blood sugar.
• Taste and solubility: Taste and solubility are important factors that affect the ease of use of the gainer.
• Price: The price of a genener can vary depending on the brand, composition and volume. Compare the prices of different products and select the best option corresponding to your budget.
• Reviews: Read the reviews of other users about the geners who interest you. This will help you get an idea of ​​the quality of the product and its effectiveness.

B. Recommendations for the choice of geiner:

• For ectomorphs: Ektomorphs are recommended to choose gainers with a high carbohydrate content and a moderate protein content.
• For mesomorphs: Mesomorphs are recommended to choose gainers with a moderate carbohydrate content and high protein content.
• For endomorphs: Endomorphs are recommended to choose gainers with a low carbohydrate content and a high protein content, or even abandon the gainer in favor of a more balanced diet.
• For people with lactose intolerance: People with lactose intolerance should choose geyners based on other types of protein, such as soy or egg.
• For vegetarians and vegans: Vegetarians and vegans should choose geyners based on plant sources of protein, such as soy, pea or rice protein.

V. Possible side effects and contraindications

Like any other additive, a gainer can cause side effects in some people. It is important to know about possible risks and contraindications before starting its use.

A. Possible side effects:

• Disorder of the gastrointestinal tract: The most common side effect of the eating of the gainer is the disorder of the gastrointestinal tract, which can manifest itself in the form of bloating, gases, diarrhea or constipation. This may be associated with a high content of carbohydrates, lactose or other ingredients in the Heiner.
• Increase fat mass: If you use a gainer without calorie control and without sufficient physical exertion, an excess of calories can be deposited in the form of fat.
• Improving blood sugar: A high carbohydrate content in geners can lead to a sharp increase in blood sugar, especially in people with diabetes or insulin resistance.
• Allergic reactions: Some geiner ingredients, such as serum protein, soy protein or artificial sweeteners, can cause allergic reactions in sensitive people.
• Acne: In some people, the use of a gainer can provoke the appearance of acne.

B. Contraindications:

• Diabetes sugar: People with diabetes should be used with caution due to a high carbohydrate content.
• Kidney diseases: People with kidney diseases should consult a doctor before starting to take a gainer, since a high protein content can provide an additional load on the kidneys.
• Liver diseases: People with liver diseases should consult a doctor before starting to take a gainer.
• Gaineric allergies: People with allergies to any gainer ingredients should avoid its use.
• Pregnancy and breastfeeding: Pregnant and lactating women are not recommended to use a gainer.

VI. Alternatives to Heiner: natural methods of gaining mass

Geiner is a convenient, but not the only way to gain mass. There are natural alternatives that can be more useful and less risky for health.

A. Balanced nutrition:

The most important factor for gaining mass is a balanced diet, rich in high -quality sources of protein, carbohydrates and fats.

• Protein: Use a sufficient amount of protein (1.6-2.2 grams per kilogram of body weight) from sources such as meat, fish, poultry, eggs, dairy products, legumes and nuts.
• Carbohydrates: Use a sufficient amount of carbohydrates (4-5 grams per kilogram of body weight) from sources such as cereals, fruits, vegetables and whole grains.
• Fat: Use enough useful fats from sources such as avocado, nuts, seeds, olive oil and oily fish.

B. High -calorie products:

Include high -calorie products in your diet to increase the overall calorie content of the diet.

• Nuts and seeds: Nuts and seeds are an excellent source of calories, protein and beneficial fats.
• Dried fruits: Dry fruits are a concentrated source of calories and carbohydrates.
• Avocado: Avocado is a rich source of calories and beneficial fats.
• Olive oil: Olive oil can be used for cooking or added to salads.
• High fat dairy products: High -fat dairy products, such as cheese, cream and whole milk, can help increase the calorie content of the diet.

C. Home Heiners:

You can prepare a home gainer by mixing various products in a blender.

• Recipe 1: Milk, oatmeal, banana, protein powder, nut oil.
• Recipe 2: Milk, berries, honey, cottage cheese, chia seeds.
• Recipe 3: Water, protein, avocado, spinach, fruits.

VII. Myths and misconceptions about geners

There are many myths and delusions around the geners. It is important to distinguish between truth and fiction in order to make a conscious choice.

A. Geiner is a magic pill for a mass of mass:

Gainer is not a magic pill. It only helps to increase the calorie content of the diet and provide the body with the necessary nutrients. For a set of masses, regular training and a balanced diet are also needed.

B. Gainer turns fat into muscles:

Gainer does not turn fat into muscles. It contributes to the growth of muscle mass by providing the body with the necessary nutrients and energy. However, if you use a gainer without calorie control and without sufficient physical exertion, an excess of calories can be deposited in the form of fat.

C. Geiner is harmful to health:

Heiner can be harmful to health if you use it in large quantities or in the presence of contraindications. However, with moderate use and compliance with recommendations, the geiner can be a useful tool for gaining mass.

D. Heiner needs everyone who wants to gain mass:

Geiner is necessary only for those who have difficulties with a weight gain due to rapid metabolism, insufficient appetite or high energy costs. Most people are sufficiently balanced and regular training for gaining mass.

VIII. Conclusion:

Geiner can be a useful tool for gaining mass, especially for people who have difficulty increasing the calorie content of the diet. However, it is important to understand that the gainer is an additive, and not replacing a good nutrition. To achieve maximum results, it is necessary to adhere to a balanced diet, regularly engage in strength training and comply with recommendations for the use of a gainer. Before starting the use of the gainer, it is recommended to consult a doctor or nutritionist in order to exclude possible contraindications and choose the optimal dosage.

IX. Examples of specific geners and their composition (update periodically, taking into account new products on the market):

(Here it is necessary to give several examples of popular geners, indicating their composition: the amount of protein, carbohydrates, fats per portion, as well as the main sources of carbohydrates and proteins. Examples: Optimum Nutrition Serious Mass, BSN True-Mass, Muscletech Mass-Tech Elite, Transparent Labs Mass Gainer, etc. It is important to specify the current data or official sites of manufacturers.

X. Frequently asked questions (FAQ):

(Here it is necessary to bring answers to the most frequently asked questions about geners. Examples:

• “How quickly can you gain weight with a gainer?”
• “Is it possible to take a geiner for women?”
• “How does Heiner affect blood sugar?”
• “Which geiner is better to choose for a beginner?”
• “Is it possible to mix a geiner with other additives (creatine, BCAA, etc.)?”
• “What to do if the geiner causes a stomach disorder?”
• “How long can you take a geiner?”
• “Is it possible to lose weight when taking a geiner?”
• “Heiner is addictive?”
• “How to store a geiner?” )

XI. Terms and definitions associated with geners and a set of mass:

(Here it is necessary to give a list of the main terms associated with geners and a set of mass, with their definitions. Examples:

• Heiner: (Definition)
• Protein: (Definition)
• Calorie content: (Definition)
• Macronutrients: (Definition)
• Anabolism: (Definition)
• Catabolism: (Definition)
• Metabolism: (Definition)
• Ectomorph: (Definition)
• Mesomorph: (Definition)
• Endomorph: (Definition)
• Glycogen: (Definition)
• Insulin: (Definition))