Gainers are a type of sports supplement high in carbohydrates and proteins. They are recommended to be taken when the goal is to increase muscle mass.
Taking mass gainers is ideal for naturally thin people ( ectomorph ). This is the type of physique that has difficulty increasing muscle volume.
The function of mass gainers is to increase total calories and optimize muscle recovery processes by providing carbohydrates and proteins.
This article describes how and when to take gainers, what they are for, and how their effects are compared to other sports supplements.
Mass Gainers or Gainers – What are they?
Mass Gainers are a supplement made up of a mixture of carbohydrates and proteins. In some cases, vitamins, minerals, and creatine are added.
The term gainers refer to the English word gain, which translates as gain, increase and amplify.
Mass gainers stimulate increased muscle glycogen stores. Muscle glycogen is the primary source of explosive energy; low levels of this molecule make it impossible to improve performance in training.
How to take mass gainers?
Gainers should be taken before and after training. Splitting the portion in two ensures that the muscles have the necessary energy in the gym and prevents the muscles from being destroyed.
Mass gainers are a recommended supplement when muscle growth or volume is the goal. On the other hand, if you want to eliminate body fat, this supplement is not the best option.
Taking a dose of gainers before training lowers cortisol levels when exercising. (1) Cortisol levels rise during training; when too high, they cause muscle destruction.
The gainer’s dose is equivalent to 30-40 g of protein and 50-70 g of carbohydrates.
The measure of one serving of gainers equals one tablespoon of protein isolate and two fruits, where the ratio of carbohydrates, proteins and fats is approximately 6: 3: 1.
We remember that the concept of a metabolic window is simply a myth. So taking an excess of mass gainers at the end of the training is not recommended.
What time to take gainers?
The ideal is to take gainers before and after training.
Taking additional doses of mass gainers throughout the day is recommended only for highly lean ectomorphs.
The carbohydrates contained in the mass gainers have are high glycemic index. Consuming this type of supplement without doing enough physical activity will accumulate body fat in the abdominal area.
Taking dough gainers in the evening and after dinner doesn’t make sense. If the calorie intake for the day were adequate, you would simply be giving the order to the body to accumulate fat.
What are mass gainers or gainers for?
When thinking about muscle development, the first thing that comes to mind is protein. However, it is essential to know that muscles need carbohydrates to function correctly. It is impossible to achieve muscle growth without a correct intake of carbohydrates in practice.
Although they can also be provided through food, gainers are a good source of this macronutrient.
The lack of carbohydrates in the diet prevents the muscles from increasing their muscle glycogen stores, negatively reflecting the strength indicators.
However, taking gainers is not recommended in toning processes or low carbohydrate diets such as the ketogenic diet.
Which is better: protein or gainers?
It cannot be said that taking the protein is better than taking mass gainers. It simply depends on each athlete’s goal and how it complements the rest of the food.
In general terms, it can be said that slim athletes whose goal is to increase muscle volume should take gainers.
Taking pure whey protein will be more expensive and less effective in increasing muscle mass. The carbohydrates that are part of the mass gainers are a good energy source and cheaper.
You can make a mass gainer equivalent at home if you want to do your pocketbook a favor. It is as simple as preparing a protein shake with skim milk powder and a high-quality carbohydrate source: for example, one whole banana and 60 grams of oatmeal.
Another strategy for making gainers at home is to combine protein supplements with fruit or maltodextrin. This is one way to increase the use and performance of whey protein.
ABSTRACT
Gainers or mass gainers are a supplement made up of proteins and carbohydrates.
Taking gainers is helpful for an ectomorph whose goal is to increase muscle mass.
It is recommended to take mass gainers immediately before and after exercising. Splitting the dose into two parts is an excellent strategy to ensure good energy levels in the gym.
