Tip 1: How to Choose a Gainer

Sport and Fitness

Tip 1: How to Choose a Gainer

Gainer Is an organic additive that is usedpeople involved in body building, to increase muscle mass and strength. The main components of the geyner are various proteins and carbohydrates. Vitamins and anabolic substances are often added (for example, creatine). It is best to follow the advice of your coach or a more experienced bodybuilder when choosing a gainer, but if you do not have such an option, you can use the following instruction.

Instructions

Gainers can contain from 10 to 35% protein and 60-80%carbohydrates and differ in the percentage ratio of these substances. Therefore, if you can not quickly gain weight, then you are suitable for a high-carb dieter. The protein content in the geyner should increase in proportion to the increase in your fat mass: the more your weight, the more protein you need. Therefore, the weight gainer is not used to reduce weight, for this purpose you need to buy protein.

The second characteristic of the geyner is the compositioneach product that is included in it. For example, the protein differs in its basis (casein, whey, soy or egg protein). And carbohydrates differ in the length of the molecular chain. If you need to quickly gain weight, buy a multicomponent protein base with a high serum content. If you are targeting a set of "dry" muscle mass, the molecular chain of the carbohydrate should be long, and the glycemic index - low.

Also, the choice of the gainer depends on when you are going to apply it. Gainer after training should contain serumthe basis of the protein. A pre-training cocktail (or during the day) should be multi-component, to prepare your body for greater loads and provide your muscles with amino acids.

Buying a geyner, immediately decide what is neededDo you have additional biologically active additives (for example, creatine). Perhaps they should be consumed separately. If you are trying to gain weight quickly, then buy a geyner with the addition of creatine monohydrate. This will significantly improve the effectiveness of creatine, since the carbohydrates present in the geyner will transport it. To work on a "dry" muscle mass, choose a weight gainer containing carnitine, a zinc-magnesium complex, chromium picolinate, and enzymes.

Tip 2: Gainer or protein: which is better?

Gainer and protein are representatives ofsports nutrition. Usually they are used with one purpose: to support muscle tissue after a heavy workout. In this case, the gainer and protein have different composition and act differently.

Composition and function of the geyner

Gainer is a high-carbohydrate mixturewith the addition of protein, which also includes a number of useful vitamins and microelements. Usually carbohydrates in it are not less than 60-80 percent. Thus, carbohydrate accent in the geyner makes it primarily a source of energy for the trainee. Carbohydrates in the composition of the weight gainer have a different glycemic index, but there should not be any sugars. Sugar causes a sharp jump in glucose in the blood, providing the body with short-term energy. Following the rise follows the same sharp decline, affecting the well-being. Therefore, the gainers are also rich in complex carbohydrates, which are not so easily absorbed by the body. They do not provoke fluctuations in glucose. On the contrary, from complex carbohydrates the body receives long-term energy. It is important to use a geyner for athletes who adhere to low-carbohydrate nutrition. In this case, it will serve as the main source of energy in training. If your diet already includes an abundance of carbohydrate products, it is better to refuse from the geyner. If you still decide to take a geyner before or after training, your occupation should proceed particularly intensively. You have to put it all to the best, so that all useful carbohydrates from the geyner are maximally spent on maintaining the energy level. The thing is that surplus carbohydrates in the body easily turn into fat stores. Overdoing with carbohydrates, you will gain unwanted fat weight. Therefore, if you are addicted to obesity, you should choose a protein.

Gainer and protein are obtained from natural raw materials. People extract identical substances from foods, only not in such concentrated amounts. Therefore, their use is absolutely safe.

What is protein?

Unlike the weight gainer, the protein is apure protein as a dry mixture. It is obtained from whey, in the final product, there is practically no fat and lactose left. Protein is a building material for muscle tissue.

Using a dieter or protein, do not replace them with basic meals. First of all, these are additives. To use them on the day of rest from classes is also not worth it.

Protein protein protein as quickly as possibleis absorbed by the body, because it does not require additional splitting. To get the maximum effect from the use of protein, it is worth to drink it right after strength training.

Tip 3: How best to drink a geyner

Gainer is a food supplement consisting of proteinsand carbohydrates. Sometimes this mixture adds creatinine, amino acids and vitamins. Also in the composition can be present fats. The purpose of the gainer is to increase the muscle mass of people engaged in power training.

Instructions

The action of the gainer lasts several hours. The additive quickly restores the body's energy reserve. Gainer should be consumed with a special diet plan to build muscle mass. People prone to a set of excessive weight, the geyner should be used with caution. Gainer is especially recommended for people with an endomorphic type of build. With this physique, the body is not inclined to accumulate fat stores.

Most of the gainers are produced by foreigncompanies. Often on the packaging of a foreign product there is no translation into Russian. Sometimes the instruction indicates a different system for measuring quantities, there are no instructions for the correct use of the geyner.

The most correct time for the use of the geyner -right after the strength training. At that moment a protein-carbohydrate window opens. Receiving a geyner during this period of time will help restore strength, strengthen regenerative processes in muscle tissue. Also, the geyner can suppress catabolism in muscles and restore energy reserves.

It is possible to receive the geyner before strength training. In this case, the body will receive a reserve of carbohydrates, which will allow you to train longer and more intensively. A high concentration of amino acids will not allow the development of the catabolic process. But in the case of taking a geyner before training, the body will not lose fatty tissue. It may well be an increase in fat gain.

To support the body with a constant amountamino acids, proteins and carbohydrates, a heiner can be drunk between meals. This method of reception increases metabolism. If the geyner contains a large amount of protein, it can be consumed at night, before going to bed. Thus, at night the body will be provided with proteins and amino acids. To quickly dial muscle mass, you need to use the geyner daily. The same regimen is recommended for people with a low fat content in the body.

To consume a heiner from a powder,to prepare a cocktail. To do this, mix 150 grams of powder with 0.3 liters of liquid. The liquid can be chosen based on taste preferences, caloric content and ease of powder mixing. As a liquid, you can choose water, milk or sour-milk products.

Tip 4: Do the geener at home

Gainer is called a high-calorie foodadditive in the form of a carbohydrate-protein mixture. It is recommended to take it to athletes who want to gain weight. Such sports nutrition costs not cheap, but you can cook it at home.

The rules of cooking the geyner at home

Prepare a sports cocktail at homeconditions is not at all difficult. Only in the process will have to follow certain rules for creating geynerov.V one serving of this mixture must be present at least 10 grams of protein. It is desirable that it was even more. Therefore, when making a geyner, dry milk, cottage cheese, protein from eggs, proteins should be added to it. Some athletes prefer to do the simplest geyner. For its preparation, proteins are mixed with juice and jam, and then whipped thoroughly. It is also very important that a sufficient amount of carbohydrates is present in the geyner - at least 30 grams per serving of the mixture. Easily assimilated carbohydrates are found in sweet fruits and berries, jam and jam, honey and dried fruits, as well as in nuts, nectars and sweet juices. To make the geyneru sated flavor, it is recommended to add chocolate, cocoa, spicy spices to it. It is best to use seasonal berries and fruits to create a tasty and healthy cocktail, since they need to be fresh, not frozen. All products included in its composition must be of high quality.

Gainer: interesting recipes

If you have never cooked a geyner in your hometry starting with a simple recipe. To create a sports cocktail, you will need to take half a liter of 2.5-percent milk, 3 ripe bananas, and low-fat cottage cheese. All this must be carefully mixed and added a little nuts. Also, the mixture can be poured with honey (there will be enough four tablespoons). Then whisk it all in a blender. As a result, you should get a geyner, which is enough for about three large portions. For those who want to experiment with taste, you can offer an interesting recipe for a geyner based on cottage cheese. Take about 500 grams of fat-free cottage cheese and pour 100 g of kefir into it. Also place 200 grams of melon, 3 teaspoons of apricot jam, and half a glass of peach nectar. You can add a little cashew and oatmeal. Then whip the mixture in the blender and you can start using the cocktail. It is also enough for several servings. If you want to make a delicious and healthy berry ginger, mix 200 ml of milk, 50 grams of cottage cheese, one egg white and about 50 grams of various berries (you can use cherry, cherry, plum, raspberry). All this pour a tablespoon of honey and cook in a blender. If desired, you can add amino acids and creatine to the geyner.

Tip 5: How to Take a Gainer

Gainer is a sports nutrition supplement forspecial nutrition of athletes who want to increase body weight. Its composition is characterized by a high percentage of carbohydrates (from 50 to 75%), but the protein component in it is available in sufficient quantities.

Instructions

Reception of the gainer before the session in about 1-2 hoursbefore the start will give an opportunity to maintain a high level of energy, which will make the training as intense as possible. However, during the lesson, there will not be a loss of fat, and the probability of its accumulation will increase.

Reception of the geyner not later than 30 minutes after the endtraining is optimal. In this case, he solves the problem of the appearance of a "protein window" and restores the level of glycogen in the body. The intake of a sports supplement at this time promotes the regeneration of muscle tissue and the restoration of strength. To increase the effect, you can take a geyner with creatine or protein.

If you are not inclined to fullness and want fastgain mass, then the gainer must be taken 2-4 times a day. If there is a risk of gaining weight due to fat, it is better to limit the intake of carbohydrate-protein drink once, while in other 2-3 ways to consume protein. Taking a geyner should drink as much liquid as possible, in this case it will be better absorbed, and most of the components will not be excreted from the body.

Gainer can not be bred in hot and especiallyboiling water, as it promotes protein denaturation, and, consequently, the beneficial properties of the drink will be lost. Do not use it during work on relief, drying and weight loss.