When to drink a gainer to gain muscle mass and how many times a day?

To achieve impressive results in building muscle and improve your athletic performance, training alone is not enough. Sports nutrition comes into play to help. Gainers are in greatest demand, so the article will be devoted to them.

What is a gainer?

Gainer is a dietary supplement that contains carbohydrates and proteins as a percentage (in most cases, 75% carbohydrates, 15% proteins). First of all, it was created for those who are not naturally predisposed to quickly building muscle mass on their own.

Gainers contain more carbohydrates with different glycemic indexes than proteins, because... Carbohydrates are the main source of energy for the human body and also contribute to the deposition of glycogen in muscle tissue.

Gainer is also used by athletes who engage in and undergo heavy and grueling training. The supplement contains protein, which forms amino acids in the body. They help muscles get in shape after prolonged physical activity.

How to drink gainer correctly?

The benefits of a gainer lie not only in its basis, but also in the correctness of its use. To quickly achieve the desired results in full, you need to follow the instructions for using the supplement.

The two main methods of taking mass gainers depend on the person's goal:

If he wants to increase the intensity of his workouts , then he needs to drink the drink right before playing sports.
In the case when a person is very intense in training , and recovery is problematic, it is recommended to drink a gainer immediately after prolonged physical activity.

An alternative option for using gainer is in between meals. The drink contains a high level of carbohydrates, which, when ingested, dull hunger. This will help you avoid snacking and eating unhealthy foods.

Of course, no one canceled the instructions included with the jar of the mixture. Products are individual, so manufacturers give optimal recommendations for their use independently.

It should be remembered that a dietary supplement, even if it contains carbohydrates, is not a food substitute and only works fully with a normal diet.

How to drink a gainer to gain muscle mass?

As already written above, you can use a gainer both before and after training. It is prepared like a cocktail, i.e. the additive is mixed with a liquid base: milk, juice, kefir or plain water.

The gainer content is 150 grams per 2 cups of liquid, this is the daily intake rate, which is distributed over 2 or 3 times.

Most experts and famous athletes recommend carefully studying the percentage of protein in a gainer and preparing a mixture based on its amount. It should be no more than 30 grams per dose, otherwise the body will not be able to absorb protein, this is scientifically proven.

If you decide to take a gainer before your workouts to increase their intensity and build muscle, do this no later than 60 minutes before they start. Otherwise, during classes you will constantly feel a feeling of heaviness and fullness in the stomach.

It is recommended to take the gainer no later than half an hour after training. Then the mixture acts most actively in the body: it restores the level of glycogen in the blood.

Other useful tips for taking mass gainer to stimulate muscle growth:

To achieve maximum effect during long and very intense workouts , combine a gainer with protein.
The combination of creatine and gainer also brings positive results . The carbohydrates contained in the latter allow creatine to be absorbed much better by the body.
The growth of muscle mass will be greatly affected by the addition of glutamine to the diet ; it is combined with a protein-carbohydrate mixture.

You cannot stop taking it even when there is no strong physical activity. Building muscle requires systematicity, and its absence will negate the results.

When there is no major physical activity, drink a protein-carbohydrate shake between breakfast, lunch and dinner. This approach is recommended for people with naturally low levels of physical strength. The rest take the drink once a day before or after lunch.

Gainer for recovery

It is a mistake to think that a gainer only helps to speed up muscle growth and turns a person into a bodybuilder.

Gainer not only performs the function of accumulating energy and stimulating training, but also helps the body recover after sports.

To do this, it is recommended to take one serving of the cocktail 30 minutes after vigorous physical activity or even earlier.

Many athletes drink it while preparing for competitions to keep their muscles toned and quickly get them into working condition before training.

Gainer also replenishes the level of glycogen in the blood , a complex carbohydrate that helps build muscle mass. Accordingly, the drink only benefits the body if you follow the correct instructions for its use.

Gainer composition

The most common type of gainer contains carbohydrates and proteins in a ratio of 3:1, but there may be other options: 1:1, 2:1 and 4:1.

The higher the amount of protein in a gainer and the lower the amount of carbohydrates, the closer it is in its properties to protein. When using such a gainer, the risk of “swimming with fat” is much lower than in the classic versions of the mixture.

Also, for the absorption of the product, the gainer contains digestive enzymes and a small amount of unsaturated fats.

When should you drink a gainer?

Drinking a gainer daily is a must. Its intake does not depend on the presence of training and physical activity during the day.

On training days, you can drink the gainer in two ways:

At least an hour before training. This helps to increase the body's performance and endurance, and activates faster muscle growth.
A cocktail drunk immediately after training or half an hour after it will help restore strength and the body as a whole, replenish the energy lost during exercise and speed up the process of gaining muscle mass.

On days of rest from main physical activity:

It is recommended to drink between main meals to satisfy the feeling of hunger and constantly maintain normal energy balance in the body.
You can also replace breakfast or dinner , or both, by taking a protein-carbohydrate cocktail, but it is better to do this rarely and only if absolutely necessary or on the recommendation of specialists.

It should be remembered that a gainer is, first of all, a dietary supplement, the effect of which is best noticeable with a balanced and healthy diet. It can replace several meals in rare cases, but is not a meal, so there is no need to abuse this system of administration.

Be sure to check the expiration date of the supplement! Under no circumstances should you take expired gainer; it will have a bad effect on the digestive system.

In addition, be careful about the portions of your daily cocktail intake and listen to the sensations in your body. First he must get used to the innovations, and only then positive changes in the physical plane will be noticeable.

Is it possible to drink a gainer at night?

Taking a gainer at night is recommended for those athletes who suffer from excessive thinness and accelerated metabolism. Late intake will promote muscle mass gain while the body rests.

People are faced with a problem: when drinking a cocktail too often at night, the carbohydrates in which the drink is rich can contribute not to the growth of muscles on the body, but to the growth of fat deposits. Therefore, the composition should not contain sugars, only proteins and complex carbohydrates.

Is it possible to drink gainer without training?

This question arises among people who are tired of being too low and want to correct the situation as soon as possible. Their desire is not to increase muscle mass and tighten the body, but simply to increase weight in general.

It is worth noting that sports nutrition is high in calories and contains a lot of carbohydrates, which help support the body during very intense workouts, giving it energy, or restore lost reserves after exercise.

For this reason, taking gainers only benefits the body, but using them without training at all will contribute to the accumulation of large amounts of carbohydrates in the body, without wasting them.

Insulin in the blood reaches maximum values, and fat mass begins to be deposited. Taking a gainer without training will turn a person from thin to plump with a sagging belly.

What is a gainer for?

Gainer is an indispensable supplement for thin people when gaining muscle mass. Ectomorph athletes can use it to quickly gain the desired weight and get in shape. Gainer will help football players, basketball players and track and field athletes overcome long-term aerobic exercise. Also, a protein-carbohydrate mixture will be useful for thin girls whose goal is more appetizing forms.

Proper, regular consumption of protein-carbohydrate mixtures quickly provides athletes with the right amount of energy and has a positive effect on weight gain.

However, it is worth remembering that a large amount of carbohydrates can lead to unwanted weight gain. The fact is that carbohydrates are stored in fat much faster than proteins. Therefore, it is important to immediately decide for what purpose you are going to take the gainer. If the goal of your trips to the gym is to get rid of excess weight, then it is better to pay attention to sports nutrition for weight loss.

Table of the average daily carbohydrate intake per 1 kg of weight (grams).

weight loss	weight maintenance	weight gain
Man	2–3	3–4	4–5
Woman	2–2,5	3–3,5	3,5–14,5

How to breed gainer?

Taking a gainer should not cause discomfort or unpleasant sensations, and their sudden appearance indicates an incorrect technology for diluting the supplement. Not every person knows how to do it correctly, so manufacturers write detailed instructions on the packages, and experts share proven opinions.

So, what do you need to know before making this protein-carbohydrate shake:

Gainer is a dry mixture in a package, a certain amount of which must be diluted in liquid. The jar or bag will indicate how many grams of powder should be used, usually this value ranges from 150 to 300 grams. You must not exceed the values indicated on the packaging, otherwise the body will feel uncomfortable assimilating the drink, and digestive problems will not lead to anything good.
There should be two or more times more liquid than the dry mixture, i.e. approximately 300-600 milliliters. The more liquid in the cocktail, the lower its concentration. Can be diluted with: Water.
Milk (pay attention to the fat content, the less, the better the drink is absorbed by the body).
Fruit juice without pulp, apple or grape.

It is most convenient to mix the gainer in a shaker or blender. The main thing is that there are no lumps of dry mass in the resulting cocktail; the mixture should be very well mixed and homogeneous. Only such a gainer will be well absorbed by the body and will have a balanced taste.

You cannot use a spoon for stirring; in this way you cannot achieve a homogeneous mass of the drink.

There are many types of gainer, so read the instructions in each individual case. It should indicate the proportions, the best solvents, reception conditions and useful tips.

What can you drink with?

So what do you need to know about this? Milk is most often used to make sports drinks. This is due not only to the good taste of the product, but also to its rich composition and beneficial properties. It contains many vitamins, minerals and amino acids needed by the body. In addition, if you use milk with a high percentage of fat content, you can speed up weight gain.

Drinking water is also often used to prepare the mixture. It is a cheaper option, but you won’t get any beneficial properties. As for other liquids, some people, due to their individual preferences, use various juices and compotes. It all depends on the taste of each person. But the ideal option is still milk.

How much gainer should you drink per day?

Taking any dietary supplement should be systematic and structured, because this affects human health and digestion.

The number of times you take a gainer per day depends on whether it is a training day or not:

If there is physical activity on the day you drink the cocktail, you should take the drink immediately after training or before it, once a day.
On regular non-training days, it is also necessary to take a gainer, in the intervals between meals. It is recommended to eat five to six times a day, so you also need to drink the drink 4-5 times a day.

By following the diet and taking the mixture daily for at least one month, you can achieve high-quality muscle mass growth in a shorter time, improve your athletic performance and make your workouts more intense.

general information

Is it better to drink a gainer after or before a workout? This question interests many novice athletes. We will answer this in detail later, but for now let’s figure out what these nutritional supplements actually are. In simple terms, these are nutritional mixtures consisting of proteins and carbohydrates with a low glycemic index. They break down for a very long time, thanks to which the body receives vital energy over a long period of time. In addition, gainers contain proteins necessary for muscle tissue to grow. Most modern manufacturers reduce the amount of fat, since they provide virtually no benefit, and also add eczymes, which improve the digestibility of nutritional supplements. Expensive complexes may contain vitamin components and minerals that increase their energy value.

How much can you gain from a gainer in a month?

Gaining muscle mass is the main goal of those who start training hard and include sports nutrition in their diet. It allows you to accelerate muscle growth, promotes strengthening, and replenishes energy during and after training.

How many kilograms of muscle mass can you gain by using a gainer? All organisms are individual, so the approximate calculation period is taken to be a month from the date of start of treatment. The minimum gain during this time is 6 kilograms.

What determines the amount of muscle mass gained:

Balanced diet.
Number and duration of training per week.
Mode of active activity and rest.

It is believed that 2-3 kilograms of muscle mass gain per month is a normative indicator.

Do not rush to rejoice at rapid weight gain; the quality of the muscles gained decreases. A high rate of weight gain may indicate that the sugar content in the gainer is too high, then the product should be replaced before fat deposits begin to appear.

The gainer promotes muscle mass gain according to the following algorithm:

Proteins form the building material for muscle tissue.
Carbohydrates replenish energy reserves in the body and help increase the intensity of training.
Proteins will help the body recover after physical activity.

By maintaining a balance between proper diet and exercise, you can achieve high-quality muscle growth every month.

Optimal serving size

To achieve maximum efficiency from physical activity, it is not enough to know when to drink a gainer - before or after training. It is also very important to stick to the correct portion sizes. Nutrient mixtures are sold in powder form, which is diluted in regular drinking water or milk. The required proportions are indicated on the packaging, but they are not always relevant, since many manufacturers deliberately provide incorrect information in order to increase their sales.

Too high doses do not pose any health hazard, but they will not bring the expected result, because the body simply will not be able to absorb all the protein.

The serving size must be calculated taking into account the following criteria:

individual characteristics of the body;
training intensity;
level of physical development;
the number of calories needed;
class schedule.

For the results to be true, you need to monitor your daily calorie intake and changes in weight for several weeks. If you eat heavily, but do not gain weight, then this will be considered a zero point. Based on this, you can calculate the required serving size of sports nutrition.

Can girls drink gainer?

Basically, the marketing campaign of the gainer is built around men, but the question arises - can women and girls use the gainer?

The gender difference does not depend on energy consumption, which means sports nutrition can help very thin representatives of the fair sex build muscle mass and achieve the desired relief on the body.

The main components of the drink are proteins and carbohydrates, which are supplied to the body from food; this does not affect the health and well-being of women.

The sugar content in the composition is an item that requires attention. Often, women after taking a gainer complain of severe swelling and a gain of not muscle, but fat mass. This is due to the fact that the sugar level in the cocktail you are taking is too high and needs to be changed. The advice applies to everyone: both men and women.

Why does an ectomorph need a gainer?

Content

Ectomorphs are characterized by a low percentage of subcutaneous fat and poor muscle development. Most of them have narrow hips, shoulders and knees, but are tall. This type of physique leads to problems with health and posture. There is also a high metabolic rate, which allows you to not watch your diet and stay thin. On the one hand, the described differences are an advantage for maintaining good physical shape, but on the other hand, they become a problem if you want to increase weight.

Increasing muscle volume is impossible without increasing total body weight. For these purposes, a special diet is used, which implies increased calorie content, as well as a proportional intake of fats, proteins, carbohydrates and other substances from food. The main bet is on the amount of carbohydrates consumed. To improve diet performance and quickly build muscle mass, sports nutrition is used. One suitable product is a gainer - a high-calorie supplement high in carbohydrates and proteins.

Ectomorphs have weak muscle development

You should approach your sports nutrition intake wisely. If the diet is prepared correctly, the total daily calorie content includes the gainer indicator. It is only a supplement to nutrition or a substitute for one of the meals. You should also use the manufacturer's recommended servings. Otherwise, there is a high probability of excess carbohydrates and gaining excess weight instead of muscles.

Combination with other types of sports nutrition

Sometimes taking just one gainer is not enough to effectively gain muscle mass, improve training and restore the body. Therefore, additional additives are included in the sports nutrition diet, but only those that combine well with the gainer so that there is no discomfort in the digestive system.

The gainer is best combined with:

With protein - although the effects of these two supplements are different, they both lead to the ultimate goal - qualitative growth of muscle mass. To optimize the effect, it is better to mix the dry matter of the gainer and protein in a blender or shaker and drink as one cocktail.
With creatine - these two supplements can also find a common language if the content of each of them in the drink is dosed correctly. Their combination brings more visible, high-quality and faster results than in cases where the supplements are taken separately.
With BCAA - they act like a gainer, aimed at restoring strength after heavy physical training. They quickly penetrate muscle cells, but their action is not enough. Therefore, ideally, you need a combination of gainer and bcaa, which together will contribute to the fastest recovery of the body, accelerated metabolic processes and increased training efficiency.

Before you start taking any product in combination with a gainer, it is better to consult a specialist, because All organisms react individually to sports nutrition.

After physical activity

As noted above, some coaches and athletes advise using nutritional supplements after finishing their workouts in the gym. This will also not be a mistake, since this way you will be able to compensate for the supply of consumed protein. A large amount of carbohydrates will give a powerful impetus to the growth of muscle mass.

Approximately 90 minutes after intense physical activity, the body experiences a short period during which nutrients are absorbed and processed much more quickly. During it, muscles need additional calories. Without them, not only will there be no weight gain, but, on the contrary, it will be lost. On the other hand, a gainer immediately after training is not recommended for beginners. You need to give your body at least half an hour to recover from stress and prepare your digestive system to digest the ingredients. To improve your metabolism, you should drink as much fluid as possible, and after waiting for some time, you can also drink sports cocktails.

Which gainer is better?

The problem of choosing the right gainer for the characteristics of your body can confront any athlete, especially a beginner.

Every year, sports publications compile ratings of the best sports nutrition products, and gainer is no exception.

This is the list of the best and most popular cocktails:

True-Mass from BNC - 430 calories, 30 protein, 55 carbohydrates, 9 sugars per 100 grams.
Serious Mass brand ON - 380 calories, 15 proteins, 75 carbohydrates, 8 sugars per 100 grams;
Mass-tech from the manufacturer Muscletech - 365 calories, 27 proteins, 57 carbohydrates, 4 sugars per 100 grams.
Super dass gainer from DN – 382 calories, 15 proteins, 74 carbohydrates, 7 sugars per 100 grams;
Impact weight gainer from MP - 380 calories, 28 proteins, 54 carbohydrates, 3 sugars per 100 grams.

True Mass

Serious Mass

Mass-tech

Super dass gainer

Impact weight gainer
Gainers also contain other useful substances: minerals, vitamins, creatine, etc. The best samples have higher utility than other gainers.

These are completely different gainers with different protein and carbohydrate content per 100 grams, as well as different prices.

The indicators that the athlete considers most important for himself will help you make a choice among them:

If a lot depends on the price of the product , then the cheapest representative of the top five is the Super dass gainer, which costs approximately 48 rubles per 100 grams (for comparison, the most expensive of the gainers presented above, True-Mass, costs almost 89 rubles per 100 grams).
If the key role is in the caloric content of the product and the energy that it can give to the body during training, then the absolute leader here is True-Mass.
One of the main indicators of the effectiveness of a gainer is its high carbohydrate content. At this point, True-Mass from BNC is again in the lead.

Thus, for two out of three indicators, the best result is shown by the first sample from the rating.

Making the right mixture for consumption

The ratio should be 10-20 percent protein and 80-90 percent carbohydrates. There is also the opposite option. When there are few carbohydrates and a lot of proteins. Here the ratio is 30 carbohydrates to 70 proteins. This option is most suitable for those who know a lot about training. That is, you have been training for a long time. In order for your training process not to stop, you need to choose this option, because you will need a lot of protein. And the third ratio option is the average ratio of carbohydrates. Let's consider the presence of fats. It's better when they are rich. This is a kind of material for building muscle tissue. There is an answer to the question of which gainer is best for thin people. These are still unsaturated fats. They turn into fat deposits. That is, a person not only gains and grows muscles, he also adds weight to himself. It is better to choose simple carbohydrates. Next, we move on to how quickly protein is absorbed. It depends on its origin. Whey protein is the fastest absorbing protein. And casein protein is slow. The first option is better for a gainer. But other protein options can be added to it. The next point is useful substances. These can be minerals, vitamins. But this is optional. And the last point is unwanted substances. They are available in the cheapest options. These include ammonia and nitrogen. The remaining two points are all clear. It's taste.

It can be different, for example, fruit, chocolate, vanilla. Choose the one you like best. This does not affect the quality. And the price point is not complicated either. We choose the most acceptable one. But it’s better not to take the cheapest one. Gainer, which one is better to buy – this is a question that interests many. Just take your time, choose the option that meets all the above points and criteria. So think, study the composition and choose the ideal option for yourself. You can choose by varying the weight of the gainer. That is, it can last for different times. It’s better to choose the smaller option, in case you don’t like it.

Side effects

In most cases, taking a gainer does not cause any harm to the body, however, there are special cases of the body’s individual reaction to the product, or the consequences of choosing the wrong cocktail can be unpleasant.

What side effects can the gainer cause:

The increase in fat rather than muscle mass is due to the high sugar content in the drink, which contributes to the formation of fat deposits. It is impossible to exclude glucose from a drink, but when choosing, you need to pay attention to the percentage of its content in the composition - the lower it is, the more benefits for the body.
Pimples, itching, redness on the body are a natural reaction of the body to intolerance to the components of the gainer. To get rid of this side effect, it is better to buy a cocktail from another company, which contains a different set of ingredients.
Problems with the digestive system - this can occur if the gainer is taken incorrectly or the body is intolerant to the components of the drink. It is also strictly forbidden to drink expired gainer. It is better to replace the manufacturer or completely refuse to take this dietary supplement.

The main thing is to observe a sense of proportion, carefully read the instructions on the packaging and strictly follow them. Then there will be no problems with using the gainer, and it will only bring maximum effect and a beautiful healthy body!

Store-bought powders

Which remedy is better? Judging by the ratings, the most popular supplements are:

“Serious mass” - in one serving 250 grams of carbohydrates and 50 - protein, 1500 kilocalories, designed specifically for the needs of those who are prone to thinness and cannot gain muscle mass;

“Mega Gainer” is also for skinny people, contains a lot of sugars, is famous for containing easily digestible whey protein, and tastes so sweet that it is recommended to dilute it twice;

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“True-Mass” has a low GI, which is certainly good for the slow release of glucose into the blood, and theoretically should “energize” for a long period.

There are other drugs. The main thing when choosing is to carefully read the composition so that there are no excess fats (they are best consumed with food), and do not necessarily strive for cheapness. Yes, it often happens that a cheap drug is not inferior to an expensive one, but in this case, it all depends on the quality of the ingredients included in the composition, and they themselves are not very cheap.

Despite the fact that large packages are preferable (the energy mixture is needed for a long time, for many doses), you need to count on your own characteristics. In other words, you first need to try and determine whether this or that powder is suitable for you or not, and only then buy it in large quantities.

Listening to feedback is helpful, but with caution. In this matter, it is better to consult with a salesperson in a sports store, rather than order a product via the Internet after reading user recommendations.

And finally, there is a way to make do with ordinary products, which may turn out to be not only cheaper, but also of better quality, and prepare the mixture at home.

Reviews

Alexandrova Anastasia

Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.