Gainer for gaining mass: when and how to accept

Gainer for gaining mass: when and how to accept

I. What is a gainer and how does it work?

Geiner is a sports supplement designed to increase the calorie content of the diet and, as a result, a set of body weight. It mainly consists of carbohydrates and proteins, but can also contain fats, vitamins, minerals and other useful ingredients.

A. The main components of the Gainer:

1. Carbohydrates: They are the main source of energy and make up the majority of the gainer. Various types of carbohydrates are used for different purposes.

   • Simple carbohydrates (dextrose, fructose, sucrose): Provide a quick influx of energy, which is useful after training to make up for glycogen reserves. However, an excess of simple carbohydrates can lead to jumps in blood sugar and fat deposition.
   • Complex carbohydrates (Maltodecstrin, starch): They break down more slowly, providing a more stable flow of energy. Maltodecstrin is often used in geners due to its relatively low cost and good solubility. Starch (corn, rice, potato) is also a good source of complex carbohydrates.
   • Food fibers (fiber): Although they are not a direct source of energy, they play an important role in digestion, improve the absorption of nutrients and contribute to a feeling of satiety.

2. Squirrels: It is necessary for the construction and restoration of muscle tissue. Different types of proteins differ in speed of assimilation and amino acid profile.

   • Whey Protein (Whey Protein): It is quickly absorbed, ideal for admission after training. There are different types of serum protein: concentrate, isolate and hydrolyzate. The isolates and hydrolyzate contain less fat and carbohydrates, and are also absorbed faster.
   • Casein: It is slowly absorbed, ensuring the prolonged intake of amino acids into the body. A good option for reception before bedtime.
   • Egg protein: It contains a complete amino acid profile and is a good option for people with lactose intolerance.
   • Soy protein: Plant protein containing all the necessary amino acids. Suitable for vegetarians and vegan.

3. Fat: They may be present in small quantities. Usually use healthy fats, such as medium-chain triglycerides (MCT) or omega-3 fatty acids.

4. Vitamins and minerals: Often added to improve overall health and maintain optimal performance.

5. Creatine: Sometimes added to increase strength and endurance.

6. Amino acids: Individual amino acids can be added, such as BCAA (leucine, isolacin, valin) to improve muscle restoration.

B. Gainer action mechanism:

The gainer works, providing an excess of calories necessary for gaining body weight. For a set of 1 kg of body weight, it is necessary to consume approximately 7000-7700 additional calories. Gainer facilitates this task, allowing you to consume a large number of calories in a convenient form. The protein contained in the Heiner contributes to the growth and restoration of muscles, and carbohydrates provide energy for training and recovery.

C. The advantages of using the gainer:

1. Increase the calorie content of the diet: It is especially useful for people with quick metabolism or those who find it difficult to consume enough calories from ordinary food.
2. Convenience and speed: It is easy to cook and use, which is especially important for people with a tense graph.
3. Improving recovery after training: The rapid replenishment of glycogen reserves and providing the body with the necessary amino acids to restore muscles.
4. Increasing power indicators: With sufficient consumption of calories and protein, the Heiner can help increase strength and muscle mass.

D. The disadvantages of using the gainer:

1. High sugar content: Some gainers contain a large amount of simple carbohydrates, which can lead to jumps in blood sugar and fat deposition.
2. Possible digestive problems: In some people, a gainer can cause bloating, gases or diarrhea, especially if they have intolerance to lactose or other ingredients.
3. A set of fat mass: If you consume too much gainer without sufficient physical activity, this can lead to a set of not only muscle, but also fat mass.
4. Lack of micronutrients: Gainer cannot replace good nutrition. It is important to receive vitamins, minerals and other nutrients from a variety of products.
5. Price: Gainer can be relatively expensive, especially compared to ordinary food.

II. When to take a gainer for maximum efficiency?

The optimal time of taking a gainer depends on the individual needs, goals and training regimen.

A. The main time frame:

1. After training: The most important dose of the gainer. After intensive training, the muscles need to restore and replenish glycogen reserves. Quickly digestible carbohydrates and protein in the Heiner help to provide these needs. It is recommended to take a gainer for 30-60 minutes after training.
2. Between meals: If it is difficult for you to consume enough calories from ordinary food, the geiner can be used as a snack between meals. This will help maintain a positive energy balance and contribute to a set of mass.
3. Before training: Reception of the gainer 1-2 hours before training can provide additional energy and improve performance. However, the use of the gainer should be avoided immediately before training, as this can cause discomfort in the stomach.
4. Before going to bed: If you have a very fast metabolism, the intake of a gainer with a slowly absorbed protein (for example, casein) before going to bed can help prevent catabolism (muscle destruction) during sleep.

B. Individual factors:

1. Type of physique (ectomorph, mesomorph, endomorph): Ektomorphs, as a rule, have a quick metabolism and it can be useful to take a geiner several times a day to provide a sufficient number of calories. Endomorphs, on the contrary, are prone to a set of fat mass and they should use a gainer with caution, controlling the total number of calories consumed.
2. The level of physical activity: The higher the level of physical activity, the more calories and protein the body is required. For people involved in intensive training, it can be useful to take a gainer more often than people with a less active lifestyle.
3. Goals: If your goal is a quick set of masses, then you may need to take a gainer more often and in large doses than if your goal is a gradual set of mass.
4. Food intolerance and allergies: It is important to choose a gainer that does not contain ingredients that cause you allergic reactions or digestive problems. There are gainers without lactose, gluten and other common allergens.
5. Health status: If you have any diseases, especially those associated with the digestive system, kidneys or liver, before taking the gainer, you should consult a doctor.

C. Examples of Diener Reception Schemes:

1. For ectomorphs:

   • After training: 1-2 portions.
   • Between meals: 1 portion (2-3 times a day).
   • Before going to bed: 1 portion with casein.

2. For mesomorphs:

   • After training: 1 portion.
   • Between meals: 1 portion (if necessary).

3. For endomorphs:

   • After training: 0.5 – 1 portion (if necessary).
   • Strict control of the total number of calories.

III. How to take a geiner correctly?

Proper preparation and use of geiner is important for its effectiveness and prevent possible side effects.

A. Dosage:

The dosage of the genener depends on many factors, including body weight, the level of physical activity, purpose and composition of the product. Typically, the recommended dosage is indicated on the Heiner packaging. Start with a smaller dose (for example, half a portion) and gradually increase it, tracking the reaction of your body.

B. Cooking:

Most geners are available in the form of a powder, which must be mixed with liquid. Usually water, milk or juice are used. Milk can slow down the absorption of nutrients, but also add additional calories and protein.

1. Use a shaker or blender: For better mixing of the gainer and preventing the formation of lumps, it is recommended to use a shaker or blender.
2. Follow the proportions: Follow the instructions on the package for the correct ratio of powder and liquid.
3. Do not use hot water: Hot water can denature protein and worsen its absorption.
4. Add fruits or other ingredients (optional): To improve taste and increase nutritional value, you can add fruits, berries, nuts, seeds or other beneficial ingredients to the geiner.

C. Certainly accepts:

The frequency of receiving a gainer depends on your needs and goals. As a rule, it is recommended to take a geiner 1-3 times a day, depending on your calorie needs.

D. A combination with other additives:

Geiner can be combined with other sports additives such as creatine, BCAA, vitamins and minerals. However, before taking any additives, it is recommended to consult a doctor or a sports nutritionist.

E. Tips for use:

1. Drink enough water: It is important to drink enough water during the day, especially if you take a gainer.
2. Divide the reception several times (if necessary): If it is difficult for you to drink a whole portion of the gainer at a time, divide it into several tricks.
3. Follow the reaction of your body: If you experience any side effects, such as bloating, gases or diarrhea, reduce the dosage or stop taking the gainer.
4. Do not replace the Heiner with full nutrition: Gainer is just an additive to the diet, and not replacing a good nutrition. It is important to receive vitamins, minerals and other nutrients from a variety of products.
5. Combine the gener reception with training: To achieve maximum results, it is necessary to combine the intake of the gainer with regular training and proper nutrition.

IV. How to choose a gainer: important criteria and tips.

The choice of gainer is an important step that requires a careful study of the composition and accounting for individual needs. A huge number of different geners are presented on the market, and the right choice can significantly affect your results.

A. Analysis of the composition:

1. Carbohydrate content: Pay attention to the type and amount of carbohydrates in the gainer. If your goal is a quick recovery after training, then a gainer with a high content of simple carbohydrates can be useful. If your goal is a gradual set of mass, then it is better to choose a gainer with a predominance of complex carbohydrates.
2. Protein content: Check the amount of protein for a portion and type of protein. For most people, a gainer with a protein content of at least 20-30 grams per portion is recommended. Serum protein is a good option for admission after training, and casein is for admission before bedtime.
3. Fat content: Pay attention to the type and amount of fat in the gainer. It is better to choose geyners with a low content of saturated and trans fats. Useful fats, such as MCT or Omega-3 fatty acids, can be a useful addition.
4. Sugar content: Avoid geners with a high content of added sugar.
5. The presence of vitamins and minerals: The gainer enriched with vitamins and minerals can be useful for maintaining overall health.
6. Availability of creatine and other supplement: If you take creatine or other additives, make sure that they are not contained in the Heiner to avoid an overdose.
7. List of ingredients: Carefully study the list of ingredients to make sure that the Giner has no ingredients for which you are allergic or intolerance.

B. Manufacturer and reputation:

Choose gainers from famous and respected manufacturers of sports nutrition. Read the reviews of other customers to find out about their experience of using the product.

C. Price:

The price of a genener can vary significantly. Compare prices from different manufacturers and sellers to find the optimal ratio of price and quality.

D. Taste:

The taste of the gainer is an important factor, especially if you plan to accept it regularly. Try different tastes to find the one you like.

E. Form of release:

Gainers are produced in the form of powder, bars and finished drinks. Powder is the most common and economical form of release. Bars and finished drinks are convenient for consumption on the road or in situations where there is no way to cook cocktail.

F. Accounting for individual needs:

1. For people with lactose intolerance: Choose gainers without lactose or with a low lactose content.
2. For vegetarians and vegans: Choose geyniners based on plant proteins, such as soy protein, pea protein or rice protein.
3. For people with diabetes: Choose low sugar gears and a high fiber content. Before taking the gainer, be sure to consult a doctor.

G. Tips for buying:

1. Read the labels: Carefully read the labels and the composition of the Geiner.
2. Compare the products: Compare different geypees to find the best option for you.
3. Feel free to ask questions: If you have any questions, ask them to the seller or sports nutrition consultant.
4. Buy from reliable sellers: Buy geyners only from reliable sellers to avoid fakes and poor -quality products.
5. Pay attention to the expiration date: Make sure that the gainer has not expired.

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 in order to avoid health problems.

A. Side effects:

1. Digestive problems: Bloating of the abdomen, gases, diarrhea or constipation is one of the most common side effects of the gainer. They can be caused by lactose intolerance, high sugar content or other ingredients.
2. Acne: In some people, the intake of the gainer can provoke the appearance of acne.
3. Increase fat mass: If you consume too much gainer without sufficient physical activity, this can lead to a set of fat mass.
4. Improving blood sugar: Gainers with a high content of simple carbohydrates can cause jumps in blood sugar, which is especially dangerous for people with diabetes.
5. Allergic reactions: In people with allergies, allergic reactions, such as skin rash, itching, edema or difficulty breathing, can occur to certain gaining ingredients.
6. Dehydration: The high content of protein and carbohydrates in the gainer can lead to dehydration. It is important to drink enough water during the day.
7. The load on the kidneys: Reception of a large amount of protein can provide an additional load on the kidneys. People with kidney diseases should consult a doctor before taking the gainer.

B. Contraindications:

1. Kidney diseases: People with kidney diseases should avoid taking a gainer with a high protein content.
2. Liver diseases: People with liver diseases should consult a doctor before taking the gainer.
3. Diabetes: People with diabetes should choose gainers with a low sugar content and a high fiber content and be sure to consult a doctor.
4. Allergies: People with allergies to certain gaining ingredients should avoid taking it.
5. Pregnancy and breastfeeding: Pregnant and nursing women should consult a doctor before taking the gainer.
6. Age up to 18 years: It is not recommended to take a geiner for persons under the age of 18 without consulting a doctor.

C. How to minimize risks:

1. Start with a small dose: Start with a small dose of the gainer and gradually increase it, tracking the reaction of your body.
2. Drink enough water: Drink enough water during the day, especially if you take a gainer.
3. Choose a quality product: Choose gainers from famous and respected manufacturers of sports nutrition.
4. Follow recommendations for use: Follow the recommendations of the manufacturer on the preparation and use of the gainer.
5. Consult a doctor: If you have any diseases, before taking the gainer, consult a doctor.
6. Follow the reaction of your body: If you experience any side effects, reduce the dosage or stop taking the gainer.

VI. Gainer and diet: how to combine for the maximum effect.

Geiner is just an addition to your diet, and to achieve the maximum effect, you need to correctly combine it with a diet. Your diet should be balanced and contain a sufficient amount of calories, protein, carbohydrates and fats.

A. The basic principles of the diet for gaining mass:

1. Excess calories: To gain mass, you need to consume more calories than you spend. It is usually recommended an excess of 250-500 calories per day.
2. Sufficient amount of protein: Protein is necessary for the construction and restoration of muscle tissue. It is recommended to consume 1.6-2.2 grams of protein per kilogram of body weight per day.
3. Carbohydrates as a source of energy: Carbohydrates provide energy for training and recovery. It is recommended to consume 4-6 grams of carbohydrates per kilogram of body weight per day.
4. Useful fats: Fats are important for hormonal balance and overall health. It is recommended to consume 0.8-1 grams of fat per kilogram of body weight per day.
5. Micronutrients: It is important to get a sufficient amount of vitamins and minerals from a variety of products.
6. Regular meals: It is recommended to eat 5-6 times a day in small portions.

B. Examples of products that should be included in the diet:

1. Squirrels: Meat, fish, poultry, eggs, dairy products, legumes, tofu.
2. Carbohydrates: Groups (rice, buckwheat, oatmeal), pasta from hard varieties of wheat, potatoes, fruits, vegetables.
3. Fat: Nuts, seeds, avocados, olive oil, fish oil.

C. How to use a geiner in combination with a diet:

1. Determine your calorie needs: Calculate how many calories you need to consume per day for gaining mass.
2. Evaluate your diet: Determine how many calories, protein, carbohydrates and fats you get from ordinary food.
3. Use a geiner to add: Use a gainer to supplement your diet if you do not have enough calories or protein.
4. Do not replace the Heiner with full nutrition: Gainer is just an additive to the diet, and not replacing a good nutrition.
5. Follow the progress: Track your progress and adjust the diet and intake of the gainer as necessary.

D. Tips for compiling a diet:

1. Plan your food meals: Plan your food tricks in advance to make sure that you get a sufficient number of calories and nutrients.
2. Prepare food in advance: Prepare food in advance so that you always have healthy food at hand.
3. Read the labels: Read the labels of products carefully to know how many calories, protein, carbohydrates and fats they contain.
4. Drive the food diary: Keep a food diary to track how many calories you consume per day.
5. Contact the nutritionist: If it is difficult for you to make a diet yourself, contact a nutritionist.

VII. Alternatives to Heiner: What can be used to gain mass?

Geiner is a convenient and effective way to increase the calorie content of the diet and contribute to a set of mass. However, there are other alternatives that can be useful for those who do not want or cannot use a gainer.

A. Natural products to increase calorie content:

1. Nuts and seeds: High -calorie and rich in useful fats and protein.
2. Avocado: A rich source of beneficial fats and fiber.
3. Dried fruits: High -calorie and rich in carbohydrates.
4. Olive oil: Add olive oil to salads and other dishes to increase calorie content.
5. High fat dairy products: Milk, cheese, cottage cheese are rich in protein and calories.
6. Meat and poultry: A good source of protein and calories.
7. Cereals: Rice, buckwheat, oatmeal are rich in carbohydrates.

B. Preparation of home geners:

You can prepare a home gainer by mixing various products in a blender. This will allow you to control the composition and ingredients, as well as save money.

Example of a home gainer recipe:

• 1 cup of milk or yogurt
• 1 banana
• 1 tablespoon of peanuts
• 1 tablespoon oatmeal
• 1 measured spoon of serum protein
• A little honey or maple syrup (optional)

Mix all the ingredients in a blender until a homogeneous mass.

C. Other additives for gaining mass:

1. Creatine: Increases strength and endurance, contributing to the growth of muscle mass.
2. BCAA: Improve muscle recovery after training.
3. Protein: Concentrate, isolate or hydrolyzate of serum protein is a great way to increase protein consumption.
4. Amino acids: L-glutamine, L-arginine and other amino acids can contribute to the restoration and growth of muscles.

D. Advantages and disadvantages of alternatives:

1. Natural products:

   • Advantages: rich in nutrients, a healthier option than a geiner.
   • Disadvantages: they require more time for cooking, it is more difficult to control the calorie content.

2. Homemade gainers:

   • Advantages: ingredients control, cheaper than a purchased gainer.
   • Disadvantages: require time for preparation, the shelf life is limited.

3. Other additives:

   • Advantages: targeted impact on certain aspects of a mass set (strength, recovery).
   • Disadvantages: can be expensive, additional knowledge is needed for proper application.

E. Conclusion:

The choice between the gener and alternative methods of gaining mass depends on your individual preferences, goals and capabilities. If you need to quickly increase the calorie content of the diet and you do not against the use of sports additives, then the geiner can be a good option. If you prefer natural products and want to control the composition of your diet, then alternative methods can be more suitable. The main thing is to make a balanced diet and train regularly.