Some cannot lose weight and are jealous of those familiar with a slender figure, others cannot gain weight, despite the increased consumption of high-calorie foods. For those who belong to the second category, a gainer will be an effective solution to the problem - it is ideal for gaining weight for thin people. But keep in mind that what has been said applies only to those people who, in parallel with the use of a gainer, go in for sports and lead an active lifestyle.
What is a gainer, how to take it to gain mass, how long and in what dosages, we will tell you in this article.
What is a gainer
First, let's figure out what a gainer is, and what is the use of it for athletes.
Best of all, the essence of this nutritional supplement is revealed by its name, which comes from the English word Gain and means increase, gain. Among people related to sports, a gainer is considered one of the best sources of energy and a wonderful way to gain mass.
According to its composition, a gainer is a mixture of proteins and carbohydrates. Sometimes the components are in the same proportions, but most often there are 2-3 times more carbohydrates. Creatine, vitamins, trace elements and digestive enzymes are also added to the composition of modern mixtures, which contribute to a more efficient assimilation of the gainer. How to take a gainer to gain muscle mass largely depends on the proportions of these trace elements.
What is the use of a gainer
The main feature of the gainer is that it contains both protein and carbohydrates. This makes it an indispensable product, since proper and nutritious nutrition is a fundamental condition for progress for any athlete. It was the gainers that became the first nutritional supplements developed by scientists for people involved in sports. They accelerated the growth of muscle mass and unloaded the gastrointestinal tract by reducing the amount of food consumed.
The general positive effect of using gainers can be expressed in several points:
- they provide the body with energy;
- contribute to gaining the required weight;
- increase endurance;
- accelerate the recovery of the body after competitions and training;
- have an anti-catabolic effect.
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Gainer effect for thin men
There are cases when guys with a thin physique, due to the rapid metabolic processes in the body, cannot gain weight regardless of the amount of food. People with this type of body are called ectomorphs.
They can be saved by gainers, which, like no other supplement, are suitable for ectomorphs for gaining mass. The high carbohydrate content quickly restores the body's need for needed calories. The usual diet for people with such a physique may simply not be enough for mass gain, even without regular exercise. In the case of sports, the presence of a gainer in the diet of such athletes becomes simply necessary.
There are no special recommendations on how to take a gainer to gain mass for an ectomorph. You just need to follow the general instructions and recommendations for taking the supplement.
Gainer effect for thin women
Against the backdrop of a wave of admiration for the appetizing forms of Hispanics, a weight gainer for thin girls of an anorexic type will help to give a beautiful feminine shape to the figure.
And do not be intimidated by creepy stories about uncontrolled weight gain and the formation of body fat in "unnecessary" places. Such a development option, of course, is possible if you lead an inactive lifestyle and simply absorb a food supplement in the hope that this is enough to form taut, rounded shapes.
To get the result, you will need to balance the daily diet, turn on the training regimen and introduce a gainer into the diet. And the effect will not be long in coming.
What happens if you drink a gainer and do not exercise
Given the high percentage of carbohydrates in the gainer, its use should be treated with caution.
Note! Taking a gainer without a balanced diet and regular training will lead exclusively to the formation of a fairly dense layer of fat on the body.
If you are interested in gaining muscle mass, and not the appearance of a rounded tummy, then playing sports is simply necessary.
How and how much gainer to take
The gainer is used in the form of cocktails based on water, juice or low-fat milk. In no case should boiling water be used for this, otherwise partial folding of the protein will occur, which will reduce the benefits of the product.
You can also take the gainer in combination with other foods, such as oatmeal.
The amount of food supplement per day is limited only to the daily dose. If the goal is precisely to gain mass, it is better to split the intake over several times, paying special attention to the intake after the gym in order to reduce the catabolic processes.
There are two most effective gainer regimens for gaining mass:
- Taking a supplement on rest days: a portion of the gainer in the morning, then between meals and in the evening (but not at night!).
- On training days, the ideal regimen is to take the supplement in the morning, then 30 minutes before training and immediately after training.
Remember! Drinking a cocktail with a gainer just before a workout is undesirable - it can increase blood sugar levels. If insulin is released into the blood, the content of testosterone and growth hormone will decrease, and this is highly undesirable when gaining mass. Therefore, it is best to take a cocktail 30 minutes before class.
Below is a table that will help you figure out how to properly take a gainer for a set, taking into account your weight and diet.
The dosage in the table is based on the serving size per 10 kg of body weight:
| 2 meals a day | 3 meals a day | 4 meals a day | |
| men | 18-20 g | 16-18 g | 14-16 g |
| women | 17-19 g | 15-17 g | 13-15 g |
Overview of the modern weight gainer market
The modern weight gainer market is rich in various offers. The protein to carbohydrate ratio in supplements is 1/1 to 1/3. If you are putting yourself in a heavy workout or using a weight gainer, the more carbs, the better. But in addition to dry numbers, it is difficult for a beginner to understand something when choosing. To make it easier for you to choose, we have compiled a rating of the most popular gainers based on athlete feedback.
“Gain fast 3100” Universal Nutrition
According to reviews, this gainer allows you to gain an average of 5 kg in the first month. But among the minuses, an excess of sweetness is noted.
"Hyper Mass 5000" Biotech
This weight gainer is ideal for those looking to gain lean mass. Despite the rather specific taste of Nesquik, it is very effective. Among the reviews, there are numbers in both 7 and 10 kg with intensive training and a balanced diet.
"Serious Mass" Optimum Nutrition
This practically reference product on the weight gainer market allows you to gain up to 6 kg in the first month. Requires strict adherence to instructions for use. Perhaps that is why some do not get the desired result and accuse the manufacturer of bad faith.
"Muscle Juice Revolution" by Ultimate Nutrition
Reviews vary by diet and exercise regimen. For some, it is only 3 kg in a whole month, and for others, 8 kg in just 3 weeks. Which once again reminds us that the approach when gaining mass must be complex.
"King Mass XL Ronnie Coleman"
This gainer is especially loved by bodybuilders. It has a pleasant taste and does not irritate the digestive system, even for beginners. It occupies a leading position among gainers that contribute to the speedy recovery of the body.
“Pro Complex Gainer” Optimum nutrition
Despite the complaints of some athletes about stomach problems after taking it, the majority of consumers praise Pro Complex. Moreover, they claim that taking one package gives a weight gain of about 4-5 kg.
“Elit Mass Hi-Protein Anabolic Gainer” Dymatize nutrition
A gainer mobilizes the strength of the body, stimulates endurance and muscle growth. Read the instructions carefully and take clearly set doses so as not to cause gastrointestinal upset.
“True Mass 1200” BSN
According to reviews, it is enough to take it twice a day. But the weight gain is different for everyone and ranges from 3 to 7 kg in one month. But no one complains about nausea or other problems with the gastrointestinal tract.
"100% Premium Mass Gainer Muscletech"
Not everyone is satisfied with the flavor characteristics of 100% Premium Mass. Some respondents are forced to add sweeteners and flavors, while others are absolutely delighted. But on the other hand, everyone is unanimous in its high assessment of its properties: the return is 7-10 kg per month.
How to make a gainer at home
If you are not ready to spend money on buying the formula in the store, you can easily make a gainer at home. Of course, this also has its drawbacks, since such a cocktail is not stored for long, and its production takes time. And it is not very convenient to carry it with you. But in some cases, especially when you want to pamper yourself with a “natural product”, you can try to make a home gainer.
What do you need to know? The main rule: the ratio of proteins and carbohydrates should be 1/3. Decide in advance if you need fast or slow carbohydrates.
To make this task as easy as possible, here are three of the best home gainer recipes.
Recipe number 1
You will need:
- 50 g oatmeal ground in a coffee grinder;
- 10 g fiber or regular bran;
- a teaspoon of fructose;
- a couple of tablespoons of any berries (frozen);
- a large glass of low-fat milk;
- 1 scoop of your favorite protein.
All ingredients are thoroughly mixed in a blender. This shake contains slow carbohydrates, so it's best to drink it 35-45 minutes before your workout.
Recipe number 2
You will need:
- 200 g fat-free cottage cheese;
- a handful of peanuts;
- 3 tbsp. l. natural honey;
- 2 bananas;
- a large glass of milk.
Whisk all ingredients thoroughly with a blender. The resulting shake is ideal for a post-workout drink.
Recipe number 3
You will need:
- a glass of milk;
- half a glass of orange juice;
- 100 g fat-free cottage cheese;
- banana;
- 2 tablespoons of fructose.
As in the previous recipes, whisk all ingredients in a blender before use. This shake contains fast carbs, so it's best to drink it after a workout.
Popular questions about gainers
Answers to the most popular questions on the Internet about this sports nutritional supplement will help you decide whether to take a weight gainer or not.
| Questions | Answers |
| Can a gainer harm the body? | No, the only inconvenience may be increased gas production in the first days of admission. Then digestion returns to normal. |
| Why take a gainer? | The gainer quickly provides the body with a large amount of carbohydrates and proteins, and in a tasty and quickly digestible form. |
| Should you take a gainer when you want to build muscle? | Yes, especially if the weight is frozen at one point, and training and nutrition are balanced. |
| What is the best gainer? | It all depends on your preferences and individual characteristics of the body. For example, if you are lactose intolerant, you should give up whey protein gainers. |
| How often and when can a gainer be taken? | The gainer can be taken several times a day between meals, half an hour before and after training. There are no hard restrictions or prohibitions. Just use the RDA for your weight. |
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Outcome
Three main takeaways about taking a gainer:
- if you cannot gain weight, then it is the gainer that will become a useful and tasty source of carbohydrates;
- carefully read the composition when choosing a gainer to avoid excess sugar or the presence of those substances to which you have an individual intolerance;
- A gainer not only helps you gain mass, but also builds muscle fibers with intense training.
And remember - it is important to combine the prem of any supplement with a proper diet and an active lifestyle!
