Gainers - how to take correctly and when is the best time to do it? Composition, characteristics and dosage of the drug (85 photos)

Gainer is a protein-carbohydrate mixture, in which other microelements may also be present, but their quantity is insignificant. Gainer is a source of carbohydrates, since it contains from 50 to 80 percent of them, so there is simply no point in taking a gainer for any other purpose. It goes without saying that the quality of protein-carbohydrate mixtures may vary, but, in addition, there are several types of gainers, so the athlete must take each of them in a timely manner. I would like to immediately make a reservation and say that this type of sports nutrition is mainly intended for ectomorphs, and it makes sense for them to use only a fast protein-carbohydrate mixture. If you are tight on finances, then it is better to gain calories from other sources; it will not be as convenient, but it will be much cheaper.

A gainer is an addition to a properly balanced basic diet, so before you start using sports nutrition, make sure that you have already learned how to eat competently and correctly. If the diet is not balanced, then taking long-absorbing gainers can be useful, since the use of sports nutrition will simply allow you to get the required calorie content, but this is pointless. Another thing is when an athlete has balanced his diet, but cannot eat at the right time due to work or study, then sports nutrition can replace some kind of meal. So, let's figure out what gainers there are, how to choose them and how they should be taken.

What is a gainer?

This is a type of sports nutrition that provides protein, carbohydrates, and sometimes healthy fats, vitamins and minerals for weight gain and muscle growth. A high-calorie protein powder taken to increase the amount of protein and energy in muscle fibers. When you train intensely, you require additional energy material and therefore need to maintain high levels of glycogen in the muscles and liver. For this purpose, gainers contain a large amount of carbohydrates.

People with an ectomorphic body type often face this problem: they cannot gain weight. When such a person tries to build muscle, he begins to eat more and exercise a lot. As a result of physical activity, all calories obtained from food are burned and muscle mass does not increase. Such people in English sources are called hardgainers, and in Rus' there is an expression: “not the horse’s feed.” Regular use of gainers allows you to quickly cope with this problem. Some supplements can provide up to 1000 calories per dose. Plus, they speed up muscle recovery and help in situations when you simply do not have the opportunity to eat a full meal.

Who is a gainer and who is a protein?

In this matter, the athlete’s body type plays a very important role. For those who gain weight very quickly and/or have a high percentage of subcutaneous fat, gainers are even contraindicated, since they can provoke further excess weight gain due to their high calorie content.

Therefore, protein is a good choice for those who have a slow metabolism, and for whom excessive consumption of carbohydrates (including from gainers) is fraught with an increase in the percentage of subcutaneous fat . Therefore, for such people, it is recommended to take carbohydrates purely from food, eating cereals, whole grain bread, vegetables and other sources of complex and slowly digestible carbohydrates.

In general, protein supplements should be considered only as an additional source of protein in the diet, regardless of body type or gender (girls can also take protein). Protein shakes are ideal for those who cannot (do not want, do not have time) to ensure their daily protein intake in the required quantities.

Gainers are the best choice for those who have a thin physique and a fast metabolism, which causes problems with gaining weight, both muscle and fat. First of all, gainers were developed for such athletes, which will help them stick to a high-calorie diet.

Advantages and disadvantages

The benefits of taking this type of sports nutrition are as follows:

1. Fast speed of muscle mass gain.
2. Better absorption of creatine (very often these two supplements are taken together).
3. Increased energy levels.
4. Maximum ease of use - you can easily make a cocktail at any time convenient for you.
5. Fast recovery after physical activity.

Disadvantages include:

• Excessive accumulation of fat in people prone to obesity with uncontrolled use of this supplement.
• Presence of flavors and dyes.
• Relatively expensive.

FitMax

The “Mass Active” supplement from the manufacturer FitMax is chosen by men to form a sculpted body.

This drink also supports health due to the large amount of vitamins and macroelements it contains. It is suitable for both beginners and avid athletes.

As you have seen, choosing a gainer nutrition is not such an easy task. As mentioned above, it is important to pay attention to reviews of the product and do not refuse to purchase an expensive supplement. After all, with a good choice, your body will be more beautiful and your health will be stronger.

Are the effects different for men and women?

This type of sports nutrition can be equally effective for both men and women. There are also no age restrictions.

Individual intolerance to some components is quite rare and it should be taken with caution in case of certain diseases of the gastrointestinal tract (pancreatitis).

Diabetes mellitus is a contraindication to the use of this type of sports nutrition, and it should also be taken with caution if insulin sensitivity decreases.

As a rule, girls do not strive for a large weight gain, so they are more recommended to take a whey protein-based cocktail. As a result, such food is much cheaper and you can easily adjust the calorie content yourself.

Cocktail recipe for gaining muscle mass based on protein powder:

• Protein powder (whey or vegan) - 2 scoops.
• 1 medium sized banana.
• 2 tablespoons natural peanut butter.
• 500 ml water or milk (cow's or almond).
• A few ice cubes.
• Combine all ingredients in a blender and blend for 1 minute.

This cocktail contains about 500 calories. You can adjust the calorie and nutritional content of this mixture as needed by simply adding more or less banana, peanut butter, and adjusting the amount of liquid.

Optimum Nutrition

This company produces three drinks with different names.

"Serious mass"

According to reviews from professional athletes, it is the best mass gainer. It helps to achieve a beautiful, sculpted body and protects muscles from destruction. It consists of three types of protein - egg, casein and whey.

"Up Your Mass"

Low calorie product. This feature is due to the low content of sugar additives. It consists of three types of protein. This makes it one of the best options to buy.

"Mass-Tech"

A gainer that contains a huge amount of protein, which helps it be quickly absorbed in the consumer’s body. It protects the body from fat deposits.

What happens if you drink gainer and don't exercise?

It is advisable to be skeptical about any dietary supplements.
Sports nutrition in itself does not create an athletic figure. The result is achieved through proper nutrition and the training process. Therefore, the first thing you need to do is adjust your daily diet, and taking a mass gainer regularly can help you make progress much faster. With the help of cocktails you can gain weight without physical activity. But in order to gain muscle mass, not body fat, strength training is necessary.

Recommendations for purchase

When choosing a suitable drink, you need to focus on two points:

• Compound. A good gainer should have at least 30 percent protein content. When it comes to sugar, the less the better.
• Manufacturer and price. You cannot buy a good product for a low price. You should look at the manufacturer based on positive reviews, for example, on the Internet.

How to take gainer?

To increase muscle mass, you need to take the shake immediately after training. During physical activity, muscle fibers are destroyed and this process even accelerates after a training session. Therefore, taking a protein-carbohydrate cocktail allows you to quickly stop this process (catabolism) and ensure complete restoration of muscle fibers.

The mixture must be diluted in water or juice. Milk is often used in smoothies to increase calories and protein.

Instructions for use vary (depending on the type and brand of gainer), so always carefully read everything written on the package.
If necessary, you can take the cocktail up to four times a day (in the morning, 1-2 hours before training, 15 minutes after training and in the evening). What does IF NECESSARY mean?

To get the maximum effect from a gainer, you need to make the following calculations:

Determine how many calories, proteins, fats and carbohydrates you need per day (you can use a calculator).

Calculate how much CBJU you get from food . Weigh and record all foods you eat. Because in order to improve something, you must first learn to measure it.

Don't be alarmed ahead of time . You don't have to write down all the foods you consume ad infinitum. The point is to learn enough about nutrition to learn how to eat intuitively while still achieving your goals. Very soon you will know the composition of your usual dishes by heart and will be able to determine portion sizes by eye. Sometimes subtle changes are all that is needed to start the process of gaining muscle mass. Some people go to extremes when they don't need to. Maybe all you need is to increase your carbohydrate or protein intake by 10%. By tracking, testing and evaluating you can do just that, instead of increasing carbs or calories by 1.5-2 times.

And now, in order to gain muscle mass, the number of calories consumed must exceed the number expended by about 500 cal .

All the missing calories can be “added” using protein-carbohydrate cocktails - gainers. Although, once you learn how to count KBJU, you may just want to increase your portion sizes and make the same progress.

After a week, evaluate the results . If you fail to gain weight, increase your caloric intake by 500 cal per day. If you do everything correctly, your body weight should increase by about 200-400 grams every week (100-200 grams per week for women). This way, fat accumulation will be minimal, which in turn increases the length of time you can build muscle before you decide to get lean.

Important Note.

Take your time. Everyone has a hard limit on how much they can pump up. It's impossible to predict 100%, but there are several formulas that can fairly accurately predict your overall muscle gain potential. Many people use the Alan-Aragon formula.

Rate of muscle growth in natural athletes:

• Beginners - 1-1.5% of body weight per month.
• The average level is 0.5-1% of body weight per month.
• Advanced level - 0.25-0.5% of body weight per month.

That is, a 75-kilogram man will gain from 750 to 1100 grams of muscle per month in the first year of training. In other words - from 9 to 13 kg per year .
For women, these numbers are approximately 2 times lower. If you gain weight too quickly, excess fat mass begins to quickly accumulate, testosterone levels drop, insulin sensitivity decreases, and estrogen levels increase. You will gain more and more fat, which will soon begin to interfere with your workouts. As a result, the process of protein synthesis in muscles slows down.

It doesn’t matter how well you eat, but if you don’t exercise, you won’t get any results.

Here are some workout options for gaining muscle mass:

• In the gym.
• At home.

What portions of gainer should I use?

Of course, this is an individual question. Gainers are used as a supplement to diet and exercise. Thus, it is very important to adjust the dosage of the gainer according to your own preferences and training methods. It all depends on how intensely we train. If we use a lot of energy during exercise, we quickly burn through glycogen stores. In this case, it is worth using more gainer. However, if the training does not require effort - less. Remember that mass gainers - no matter how good they are - are only a complement to hard work in training and a proper diet.

Overview of the modern gainer market

Dietary supplements with less than 1000 calories per serving

If you want to gain muscle mass, but are concerned about the associated fat deposits, then you should consider taking a mass gainer that contains less than 1,000 calories per serving.
Here are the top 5 bulking supplements with less than 1,000 calories per serving—listed from lowest to highest calorie content.

Universal Nutrition Real Gains

Universal Nutrition has been producing muscle building supplements for many years. This weight gain supplement provides over 50 grams of high-quality protein per serving, but the calories are much lower than most similar products—only 600 calories per serving. Here are the nutritional values ​​per serving (155 grams):

1. Calories: 601.
2. Protein: 52 gr.
3. Protein source: whey protein and casein (milk proteins).
4. Carbohydrates: 87 gr.
5. Fat: 5 gr.
6. Largest package size: 4.8 kg.
7. Flavors: vanilla ice cream, banana.
8. Estimated price per serving: $1.73.

Optimum Nutrition Pro Gainer
Optimum Nutrition products have won numerous awards and are highly rated among consumers. Their bulking supplement contains a whopping 60 grams of milk and egg protein—these proteins have the highest biological value. Like the previous product, Optimum Nutrition Pro Gainer is a low-calorie, low-carb mass gainer.

Nutritional information per serving (165 grams):

• Calories: 650.
• Protein: 60 grams.
• Protein source: whey protein, casein, egg.
• Carbohydrates: 85 grams.
• Fat: 8 grams.
• Largest package size: 4.5 kg.
• Flavors: chocolate, banana.
• Estimated price per serving: $2.46.

MuscleMeds Carnivor Mass
While most protein supplements contain dairy proteins such as whey or casein, MuscleMeds Carnivor Mass uses protein isolated from beef. Not only is the protein source in this product unique, but it also contains five grams of added creatine monohydrate. It is known that creatine is one of the most effective dietary supplements for increasing strength and gaining muscle mass. Creatine monohydrate itself is relatively inexpensive, but this combination supplement is still quite convenient.

Nutritional Information Per Serving (192 grams):

1. Calories: 720.
2. Protein: 50 gr.
3. Protein source: beef.
4. Carbohydrates: 125 gr.
5. Fat: 2 grams.
6. Largest package size: 5.8 kg.
7. Flavors: Vanilla Caramel, Chocolate Fudge, Chocolate Peanut Butter, Strawberry.
8. Estimated price per serving: $2.32.

MuscleTech Mass Tech

MuscleTech Mass Tech is another product that contains more than just protein and carbohydrates. It contains 10 grams of creatine monohydrate per serving, as well as branched chain amino acids (BCAAs).

Nutritional information per serving (230 grams):

• Calories: 840.
• Protein: 63 grams.
• Protein source: whey, casein.
• Carbohydrates: 132 grams.
• Fat: 7 grams.
• Largest package size: 3.2 kg.
• Flavors: vanilla, chocolate, strawberry.
• Estimated price per serving: $2.91.

Bodybuilding.com Signature Mass Gainer
Is a mass gainer with a very high protein content - 70 grams per serving. It is a mixture of fast and slow milk proteins (whey and casein), as well as egg white. In one serving (211 grams) you will find:

1. Calories: 810.
2. Protein: 67 grams.
3. Protein source: whey, casein, egg.
4. Carbohydrates: 110 grams.
5. Fat: 10 grams.
6. Largest package size: 4.5 kg.
7. Flavors: vanilla, chocolate.
8. Estimated price per serving: $3.05.

Dietary supplements with more than 1000 calories per serving

If gaining weight is very difficult for you, then you may need a more high-calorie gainer to increase body weight.
However, it is important to understand that the higher calorie content of dietary supplements usually comes from additional carbohydrates. Although carbohydrates are an important source of energy for intense training, they do not by themselves lead to muscle growth. However, high-carbohydrate foods may be beneficial for very active people who are trying to gain weight. Here are the top 5 weight gainers that boast more than 1,000 calories per serving—listed from lowest to highest calorie content.

BSN True Mass 1200

BSN is a well-known line of nutritional supplements. A mass gainer that provides over 1,200 calories and 200 grams of carbohydrates per serving. One serving (310 grams) contains:

• Calories: 1210.
• Protein: 50 grams.
• Protein source: whey, casein, egg.
• Carbohydrates: 213 grams.
• Fat: 17 grams.
• Largest package size: 4.7 kg.
• Flavors: Strawberry Milkshake, Chocolate Milkshake, Cookies & Cream.
• Estimated price per serving: $3.12.

Optimum Nutrition Serious Mass
Optimum Nutrition's Serious Mass has nearly twice the calories per serving of its low-calorie counterpart (No. 2 on this list). Like almost all weight gainers, the main source of calories is carbohydrates—this product contains more than 250 grams per serving.

Nutritional Information Per Serving (334 grams):

1. Calories: 1250.
2. Protein: 50 grams.
3. Protein source: whey, casein, egg.
4. Carbohydrates: 252 grams.
5. Fat: 4.5 grams.
6. Largest package size: 5.4 kg.
7. Available flavors: chocolate, banana, chocolate peanut butter.
8. Estimated price per serving: $2.71.

Evlution Nutrition Stacked Protein Gainer
Most gainers contain multiple types of protein, such as casein and whey protein. Although both casein and whey come from dairy products, they are absorbed by the body very differently. Evlution Nutrition Stack Protein Gainer contains only whey, a protein that is very quickly digested. Although this does not necessarily mean that it is somehow worse or better than others, it is still one of the notable differences of this gainer.

Here is its breakdown for a serving of 328 grams:

• Calories: 1250.
• Protein: 50 grams.
• Protein source: whey.
• Carbohydrates: 250 grams.
• Fat: 6 grams.
• Largest package size: 5.4 kg.
• Available flavors: vanilla ice cream, chocolate.
• Estimated price per serving: $2.94.

MusclePharm Combat XL
Although MusclePharm Combat XL has a similar formulation to many other mass gainers, it has the great advantage of being independently tested for illegal drugs. This product is approved by the Informed-Choice seal, which means that both the manufacturing process and the actual composition of the supplement have been independently verified. Due to the time and expense involved, many companies choose not to undergo such verification. However, testing for banned substances may be especially important if you are an athlete and need to take periodic drug tests.

Nutritional Information Per Serving (332 grams):

1. Calories: 1270.
2. Protein: 50 grams.
3. Protein source: whey, casein.
4. Carbohydrates: 252 grams.
5. Fat: 7 grams.
6. Largest package size: 5.4 kg.
7. Flavors: Vanilla, Chocolate Milk, Chocolate Peanut Butter.
8. Estimated price per serving: $3.50.

Dymatize Super Mass Gainer
Similar to the previous product, Dymatize Super Mass Gainer has the advantage of having the Informed-Choice seal of approval. It also contains 1 gram of creatine monohydrate per serving. However, this dose may not be enough, so for maximum effect it is better to take an additional 5 grams of creatine.

In one serving (333 grams) you will find:

• Calories: 1280.
• Protein: 52 grams.
• Protein sources: whey, casein, egg.
• Carbohydrates: 246 grams.
• Fat: 9 grams.
• Largest package size: 5.4 kg.
• Flavors: Vanilla, Chocolate Cake, Cookies and Cream.
• Estimated price per serving: $2.82.

Energy and nutritional value of gainers

Very often, manufacturers indicate the energy value of the entire recommended single serving. It can be very large and amount to, for example, 300 g. Accordingly, the energy value will look very impressive and confidence-inspiring compared to other gainers and amount to, for example, 1200 kcal. This is a lot, and not everyone can absorb such a portion at one time. Therefore, in order to assess the real energy value of the mixture , you need to find information on the calorie content of 100 g of product on the label. The analysis showed that on average the calorie content of gainers from different manufacturers per 100 g is approximately the same, and on average is 400 kcal, which can be more than enough for one cocktail. If there is no such data on the label, then this can be easily calculated: you need to multiply the number of kcal of the entire serving by 100 g, and then divide by the number of grams of the entire serving. For example, 1200 kcal*100 g/300 g = 400 kcal.

Nutritional value is the amount of protein, carbohydrates and fat in one serving of gainer in grams. Again, it is better to find nutritional information for 100 g of the product. The optimal indicator would be 20 g of protein and 80 g of carbohydrates for this amount of gainer.

How to make a gainer at home?

Not all people are fans of mass gainer powder. The reasons vary: ingredient list, consistency, texture, price or taste. This is not a problem - there are many simple ways to prepare protein-carbohydrate shakes or smoothies at home. There are also many options to make them healthy: add vegetables, healthy fats, ginger and so on. This is one of the effective ways to trick your taste buds: even if you don’t like the taste of spinach (in the recipes below), you can consume it in large quantities in the form of a smoothie and your intestines will thank you for it!

Here are some recipes:

Recipe No. 1. Banana green smoothie

• 1 large banana.
• 3⁄4 cups plain, unsweetened, low-fat Greek yogurt.
• 1 cup unsweetened cow's or almond milk.
• 1.5 tablespoons peanut butter.
• 1 cup spinach.
• 1⁄4 teaspoon vanilla extract.

The nutritional value:

• 450 calories.
• 18 g fat (1.2 g saturated fat).
• 44 g carbohydrates.
• 7.1 g fiber.
• 23 g sugar.
• 28 g protein.

Combine all ingredients in a blender and blend until smooth, about 30 seconds.
Recipe No. 2. Orange cream smoothie

• 1 small orange, peeled, coarsely chopped and frozen.
• 1⁄2 pomegranate (seeds), frozen.
• 1 cup 2% Greek yogurt.
• 1⁄2 cup unsweetened cow's or almond milk.
• 1 tablespoon peanut butter.
• 1⁄2 teaspoon vanilla extract.

The nutritional value:

• 411 calories.
• 15 g fat (4 g saturated fat).
• 38 g carbohydrates.
• 5.4 g fiber.
• 33 g sugar.
• 31 g protein.

Combine all ingredients in a blender and blend until smooth, about 30-60 seconds.
Recipe No. 3. Green smoothie with gingerbread flavor

• 1 large ripe banana, peeled, sliced, frozen.
• 1 cup unsweetened cow's or almond milk.
• 2/3 cup 2 percent Greek yogurt.
• 1⁄2 cup spinach.
• 2 tablespoons oatmeal.
• 1 tablespoon peanut butter.
• 1⁄2 teaspoon grated ginger.
• 1⁄4 teaspoon vanilla extract.
• 1⁄4 teaspoon salt.

The nutritional value:

• 498 calories.
• 16 g fat (2 g saturated fat).
• 46 g carbohydrates.
• 8 g fiber.
• 20 g sugar.
• 23 g protein.

Combine all ingredients in a blender and blend until smooth, about 30-60 seconds.

Combination with other types of sports nutrition

The gainer goes well with creatine, which is absorbed faster due to the proteins and carbohydrates contained in the gainer. You can mix them in the form of a cocktail and take them immediately after training.

In order to make your workouts more effective, you can take a pre-workout complex, protein and a vitamin-mineral complex at the same time. Taking a gainer is contraindicated during periods of weight loss, “drying” and working on relief.

Side effects from taking gainer

Since the gainer consists of standard food components (i.e. it is no different from ordinary products), its use has no contraindications. In rare cases, individual intolerance and gastric upset associated with enzyme deficiency due to pancreatic disease are possible. If moisture gets into a mixture saturated with carbohydrates, bacteria may penetrate into it and multiply. Taking this drug leads to common food poisoning. In this case, you should stop taking the gainer for several days, and then continue it in reduced doses.