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Building muscle mass is what hardgainers and many fitness enthusiasts dream about. The correct use of gainers, special protein supplements, helps to achieve this goal.
Weight gain shakes are becoming more and more popular supplements among bodybuilders, fitness enthusiasts, and sports nutrition manufacturers are responding to this trend by developing nutritional supplements for weight gain. One such product is a gainer, a special type of protein powder that is high in carbohydrates.
As a rule, the ratio of carbohydrates to protein in mass gainers is 3:1 or 2:1. This combination of nutrients allows you to get the necessary carbohydrates and fats for weight gain, as well as protein, which helps build muscle mass, when taking a gainer.
The best gainers combine high and low glycemic carbohydrates, creatine, beta-alanine, and fiber. Some manufacturers add BCAAs (branched chain amino acids), arginine, or glutamine to the formula. This formula of the product provides its high calorie content.
For example, 320 grams of the Naked Mass gainer from Naked Nutrition contains 1250 cal. In terms of energy, this is equivalent to 900 g of white rice and 200 g of lean chicken breast consumed in one meal..
Therefore, weight gain drinks are especially suitable for hardgainers – people with a fast (ectomorphic) metabolism, due to which muscle mass is poorly built. In addition, gainers are recommended for bodybuilders in the mass gain phase. Using a weight gainer before strength training provides the athlete with the extra energy needed for intense exercise, improving performance in the gym.
Drinking a cocktail after a workout makes up for the resulting glycogen deficiency, speeds up the process of muscle recovery.
Gainer can be prepared at home
- milk – 400 ml;
- pre-crushed thin oatmeal – 100 g;
- low-fat cottage cheese – 150 g;
- ripe banana – 1 pc. (can be replaced by the weight equivalent of any fresh berries);
- natural honey – 1 tbsp. l.;
- peanut butter – 1 tbsp. l.;
- whey – 40 g.
The nutritional value of such a drink is 1175 kcal, 86 g of protein, 131 g of carbohydrates and 35 g of fat. The advantage of a self-made smoothie is that it does not contain sugar. It must be borne in mind that the high calorie content of the gainer creates conditions for the growth of not only muscle, but also adipose tissue.
Prolonged use of the product without proper exercise to burn excess calories may result in elevated insulin levels and unwanted weight gain.
Gainer vs Protein: What’s the Difference?
Another popular type of sports nutrition for building muscle mass is whey protein. It is obtained by separating and converting a by-product of milk processing. Whey protein has the highest biological value rating of protein content of any other form, is easily digested, maximizes the body’s anabolic response, and enters the bloodstream quickly.
The use of multi-phasic whey protein as a sports nutrition helps build lean muscle tissue, develop core strength, as well as increase body endurance and maintain good general physical condition.
- Gainer – Energy value – 125 kcal; Protein – 5 g; Carbohydrates – 25 g; Sugar – 3 g; Fats – 2g; Cholesterol – 12 mg; Whey isolate – 0%; Thickeners – yes.
- Protein – Energy value – 200 kcal; Protein – 26 g; Carbohydrates – 1,3 g; Sugar – 0 g; Fats – 2g; Cholesterol – slightly; Whey isolate – 80%; Thickeners – no.
The main difference between a gainer and a protein is in their composition. Below is a table that provides nutritional information for 100g of a typical mass gainer and whey protein supplement.
The main differences between protein and gainer
For maximum effectiveness, both protein powders and gainers should be used as supplements: not as a primary source of protein, but as part of a healthy diet.
- The fitness goals of using these products also differ: a gainer is designed to increase overall body weight, whey protein is used to build muscle mass while maintaining harmony.
- Another difference is that using a mass gainer is a convenient, easy, and accurate way to increase your calorie intake with enough macronutrients, while whey protein powder is an excellent source of quality protein (no added carbs, no fat) and, in Ultimately, calories.
Protein powders are more versatile than weight gainers as they can be used for both muscle building and weight loss, depending on your fitness goals. Understanding the differences between a weight gainer and whey protein will help you choose the right type of supplement for athletic performance.