A weight gainer for thin people allows you to adjust body weight , makes it possible to improve training results and increase muscle volume in a short time.
What is a gainer?
Geyner - a type of sports nutrition, is a high-calorie mixture of carbohydrates and proteins.
The food supplement is designed to accelerate muscle gain, replenish energy costs for people involved in power sports.
The action of the gainer on the body, composition and properties
A carbohydrate supplement was developed for athletes, the composition of the product contains components in which the athlete's body has an increased need.
The main active ingredients of the gainer:
Carbohydrates. They make up the bulk of sports nutrition. Serve as energy fuel, are required to produce the hormone insulin, which helps the digestion of proteins.
Proteins Necessary for building muscle tissue.
Manufacturers also include amino acids, creatine, trace elements, and vitamins in a food supplement.
The balanced composition of the product allows you to:
quickly absorbed substances:
fill the cells of the body with energy;
increase activity training;
stimulate the growth of muscle fibers;
gain weight and maintain weight for thin athletes.
The principle of the gainer
The English word gain is translated as “supplement, gain,” respectively, gainer is a product that contributes to the accumulation of energy, strength, and muscle growth. How does this happen?
Muscle gain is a complex anabolic process. Gainers include polysaccharides with different lengths of the molecular chain and purified protein, and their combined intake enhances the interaction of substances.
Proteins are broken down into amino acids, carbohydrates stimulate the pancreas to produce insulin, as a result of which amino acids penetrate tissues and muscles.
Who is shown gainer gain?
The gainer is suitable for athletes with a thin physique who are having difficulty gaining weight (ectomorphs). The main goal of taking the supplement is to increase muscle volume by increasing calories in food.
Also, a high-energy mixture is required for people who, during training, are subjected to intense physical exertion, since glycogen reserves are depleted during this period.
A supplement with a high percentage of carbohydrates is recommended for athletes who need to receive energy and support it: soccer players, boxers, sprinters.
Important! The use of carbohydrate mixtures is not recommended for endomorphs, as it threatens to increase the amount of fat.
When to drink a gainer: an ideal scheme
The supplement will benefit if used properly, in order to achieve a positive result, it is important to use a gainer according to the instructions:
Before training. The body receives an energy charge in the form of carbohydrates, contributing to more intense and longer exercises. Concentrated amino acids will reduce catabolism from the start of classes. The disadvantages include the fact that fat loss will not occur.
After workout. Intense sports loads deplete energy reserves, an anabolic, or protein-carbohydrate, window opens. In this short time period, the body intensively assimilates and processes nutrients. The gainer helps to fill the energy deficit, which allows the athlete to prevent muscle catabolism and regenerate tissues.
When an athlete does not experience difficulties with increasing body weight, a single use of a gainer per day is sufficient, the rest of the time it is recommended to take protein.
Some athletes distribute the daily norm in 2 doses , partly during the training period, and the other between meals.
How to take the supplement?
A cocktail is prepared from the gainer, which is taken as follows:
to increase the intensity of training - an hour before class;
to close the anabolic window - no later than 40 minutes after training.
For fast muscle growth, carbohydrates are recommended to be taken with protein, creatine, for speedy recovery - with glutamine.
Attention! You can not stop taking the gainer on days when there are no workouts. For active growth of muscle fibers, it is important to use the supplement systematically.
How to breed a gainer
When used, the supplement should not cause discomfort. If they appeared - this is evidence of the wrong way of breeding.
A gainer is a powder that must be diluted in liquid to a homogeneous mass before use.
The basis is:
Water. It should not be hot: the protein is denatured and loses its properties. It is also undesirable to use cold: it is more difficult to dissolve the powder.
Juices. Better suited without pulp - apple, grapefruit or grape.
Milk. The milk protein in the composition makes it possible to increase the volume of proteins. A product with a reduced fat content is more suitable: so a cocktail is better absorbed by the body. With milk intolerance, it is allowed to dilute the powder with fermented milk products, only in a thick drink is it more difficult to dilute the powder.
The manufacturer always indicates the recommended dosage. Usually, twice as much liquid is required as powder. If the concentrated solution is difficult to drink, the volume may be increased.
Attention! Do not exceed the dose indicated on the package: an excess of substances can not be absorbed by the body, which can lead to digestive upset.
Combination with other sports food and products
Sometimes consuming a carbohydrate smoothie in its pure form is not enough for productive muscle growth, improving the quality of training and recovery.
To increase the results and enrich the composition, the gainer is combined with additional components.
The use of creatine before and after exercise increases strength, helps withstand increased loads, especially with anaerobic exercises.
The optimal dosage of carboxylic acid is 5 grams with a serving of gainer. The combination with carbohydrates will allow creatine to be better absorbed, increase the effectiveness of classes.
Proteins and carbohydrates have different effects. The combined use of a gainer and proteins provides all the necessary substances for muscle growth and muscle recovery during and after exercise.
Vitamins promote tissue repair after high-intensity workouts; they are needed for protein metabolism and amino acid transport.
There are brands of supplements that already contain the necessary vitamin complexes. To save money, you can take organic compounds separately. The daily dose is consumed with a portion of the cocktail in the morning or immediately after training.
With amino acids
Amino acids cover the deficit of substances, protect muscles from catabolic processes.
Aggregate intake provides an increase in high-quality muscle mass, since carbohydrate supplements provide an energy resource for the entire body, and BCAAs provide muscle performance and growth.
With other products
If there is a desire, gainers are allowed to eat with nuts, cereals or fruits, although all the necessary elements are already included in the composition of the supplement.
It is better to enrich the main food with products: they contain fiber, minerals and other valuable substances that are absent in mixtures.
Banana or strawberries can improve the taste of a cocktail, the method is suitable for those who refuse to use artificial flavors.
When there is no way to eat normally, a good nutritional option is a handful of hercules in the drink.
Some athletes consume high-calorie food at night, but such a technique is allowed only if the athlete has problems with weight gain and insufficient energy value of the diet.
In other cases, carbohydrate supplements are not recommended to avoid fat formation. Casein is preferable to prevent catabolic reactions during sleep.
Can I drink without training
The use of a dietary supplement without training is allowed. Nutrition is suitable for people who suffer from excessive thinness and lack of muscle mass, which can affect the state of immunity.
Men and women are ectomorphic physique and need to increase the calorie intake.
To fill the deficit, it is allowed to use a gainer, but subject to the following conditions:
consult a doctor before taking;
sports nutrition should contain slow carbohydrates;
half the dose indicated on the package should be taken, distributing it in 2 doses.
To maintain the functionality of muscle tissue without training, the daily protein content is 1 or 1.5 g / kg of a person’s weight, taking into account gainers and ordinary foods.
Important! The basic rate of calorie intake and essential nutrients should come with the main meal.
How much to drink gainer per day, dosing
The average portion of a gainer includes 50-80 g of carbohydrates, as well as 20-40 g of protein, a little saturated fat. The volume of other components depends on the brand of the product.
The amount of consumption of the supplement and the type of food mainly depends on:
by weight of the athlete;
the composition of the additive;
intensity of classes;
volume and calorie intake.
The average daily dose varies in numbers of 100-150 g, but for each athlete the amount of carbohydrates is calculated individually, an experienced trainer will help to find out the required volume of the product.
Amount of daily gain of the gainer in grams:
Multiplicity of food intake
Athlete Weight (kg)
Gainer intake is divided into 2 times: one portion is used instead of the second breakfast, the next - after the training (when there are no classes, drink after lunch).
In order to increase weight indicators in a short time, for thin athletes, the daily consumption of cocktail is increased up to 3-4 times, the intake is shown between meals.
Attention! The packaging indicates the acceptable dose of the additive. Exceeding them is not allowed, because the body will not absorb nutrients. In addition, there is a risk of adverse reactions.
Gainer for recovery
A mixture of carbohydrates and proteins not only gives energy to the body. Sports supplement allows the athlete to recover after intense exertion.
To prevent the breakdown of muscle tissue and maintain the energy pool during the period of the carbohydrate-protein window, the mixture is taken within 40 minutes after training.
Muscle growth directly depends on the amount of glycogen. Gainer restores the level of polysaccharide, which is lost during enhanced training.
Some athletes take the supplement in preparation for the competition to maintain muscle tone, which allows you to quickly bring them into working condition.
Gainer or protein, which is better?
Protein is a pure protein that is required for muscle gain , a gainer is a combination of carbohydrates and proteins, its task is to stimulate weight gain and restore energy.
Each athlete chooses food depending on the type of physique:
Ectomorphs. Thin athletes with a fast metabolism, which is difficult to gain weight, use weight gainers, since an energy base and protein are needed to increase muscle fiber volume. For active muscle growth, it is recommended to choose a supplement with a percentage of carbohydrates and proteins in a ratio of 55/35, respectively.
Endomorphs. People who are prone to fullness, in order not to gain excess fat when taking carbohydrates, use protein for training.
suffers from diseases of the gastrointestinal tract or enzyme deficiency.
If you want to increase endurance and strength during training, beginner athletes should not immediately use energy cocktails.
First, you need to review the nutrition and training program, close the protein-carbohydrate window with products containing beneficial substances.
Gainer selection criteria
Sports nutrition stores offer a huge selection of carbohydrate supplements.
To choose a high-quality gainer, you need to carefully study its composition and the proportions of the ingredients:
Protein. Ectomorphs are shown supplements with a protein content of 25-30%; people prone to fullness, it is better to choose a mixture with a high protein content of 35%. Preferred whey protein, you can stay on the mixed version: milk and egg. Soy protein is considered a low-quality product, it is better not to buy it.
Carbohydrates. For thin people, a carbohydrate gainer is suitable.
Sugar. A high sugar content adversely affects the body, leads to a jump in insulin, so a product with a minimum sugar content (not more than 50 g) is suitable.
Additional components. You can choose food with additional ingredients: amino acids, vitamins, casein, but such brands are more expensive.
European and American food supplement manufacturers have proven themselves quite well. Weight gainers from Asia are more suitable for local athletes.
If the gainer does not help gain muscle mass
Sometimes people with an increased rate of metabolic reactions, taking a gainer does not help to increase muscle volume. In this case, you need to increase the amount of carbohydrates.
Together with an experienced trainer, you should review the diet, increase the dose of the cocktail and the frequency of administration.
Contraindications and side effects
Modern gainers are made from carbohydrates and proteins, vitamin complexes. Organic compounds do not harm human health, nutrition is well tolerated by athletes.
Contraindication to taking the supplement is:
allergic to product components;
pathology of the pancreas.
Sometimes, due to the increased content of simple carbohydrates, due to violation of storage rules or moisture penetration in the product, the propagation of pathogenic bacteria is possible.
In this case, after taking a gainer, symptoms of food poisoning develop.
In case of violation of the stool, the use of supplements is stopped, a poor-quality product is subject to disposal. After 2-3 days, it is allowed to continue taking, provided the dosage is reduced.
Attention! The main adverse reaction of the use of the energy complex is the accumulation of fat in the abdominal zone.
With a balanced diet, active training, a competent gainer will help athletes gain muscle mass , recover from physical exertion.