For many people, gaining muscle mass is an overwhelming task, which even plentiful and high-calorie food does not help to cope with. In order for the mass growth to be constant, and the gained mass to be of exceptionally high quality, gainers are used. These are high-calorie formulas that include an optimal ratio of protein, fat and carbohydrates, as well as a huge amount of nutrients and all kinds of amino acids, while being a source of many 'healthy' calories.
Top Gainer Manufacturers
A quality gainer cannot be bought in a regular store, it is a highly specialized product that is sold in special outlets specializing in a healthy lifestyle and “iron” sports. It is produced by a variety of sports nutrition manufacturers, the best of which are:
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Optimum Nutrition
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Weider
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Universal
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Cuttler Nutrition
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Dymatize
Weight gainers should be chosen carefully, based on their composition and characteristics, as well as on the reviews of experienced athletes who understand how this or that supplement works and take it in accordance with its characteristics. You can find detailed information on the Internet, on thematic forums dedicated to bodybuilding, as well as on social networks.
The principle of operation of the gainer and its types
Unlike protein, a gainer has a radically different function. This product is intended for a quick set of high-quality muscle mass and is used both by experienced athletes during the off-season and by amateurs when working out in the gym. If in protein the main emphasis is on the protein component, then in the gainer the balance is shifted by equal proportions between protein and carbohydrates, and the emphasis is on calorie content. In fact, a gainer is a great source of healthy calories, making it much easier to consume the required daily amount.
Depending on the composition, modern gainers can be divided into two main types:
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Foods with a high glycemic index. Such gainers contain about 20% protein and 80% carbohydrates, which are almost always played by maltodextrin and dextrose. This product is used solely as a source of rapid replenishment of blood glycogen stores during intense training. Taking into account the fact that 'fast' carbohydrates are absorbed quickly enough, with excessive intake, or if the degree of load does not correspond to the calories consumed, it is impossible to gain high-quality, dry mass. In other words, sitting on the couch drinking a high GI gainer will not work – after a short period of time, a stomach will grow instead of muscles. The main advantage of such products is their low price, but in order for such a gainer to have an effect, it is necessary to 'plow' like a horse in the gym;
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Low Glycemic Index Gainers. High-quality, rather expensive products, the ratio of proteins and carbohydrates in which is comparable, however, the latter are the so-called complex carbohydrates with a low glycemic index. Due to their slow absorption, they are not deposited in the form of fat on the sides, and therefore are excellent for mass gain.
By and large, both the first and second options are equally suitable for gaining muscle mass at high intensity training.
The main selection criteria. What to look for when buying a gainer?
Gainer composition
Regardless of the purpose for which a gainer is purchased, its composition must be balanced. The best products contain about 20-25% protein and 70-75% carbohydrates. A prerequisite for a high-quality gainer is a rich amino acid complex and the prevailing content of the so-called BCAAs – leucine, isoleucine and valine, that is, essential amino acids. Good foods also contain L-carnitine, as well as creatine, which is designed to increase the hygroscopicity of muscle fibers and their volumization as a result.
Calorie content
A parameter that is important for the characteristics and performance of the gainer of its functionality.
If we are talking about gainers with a high glycemic index, whose task is to replenish glycogen reserves, calorie content plays a secondary role, as a source of 'building materials' for muscles will be protein used after training, or during it, when it comes to waterproofing .
And the situation is completely different when it comes to the low glycemic index gainer used to gain muscle mass. In this situation, the more calories, the better. At the same time, one should remember about the need to calculate the daily amount of calories consumed, taking into account several meals, depending on the physical development of the body of a particular person.
Sources of carbohydrates used in the gainer
You can understand whether this or that gainer has a high or low glycemic index by reading the composition of the main components on the back of the package.
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'Fast' carbohydrates, designed to instantly increase blood glycogen, are presented in most gainers in the form of maltodextrin, glucose polymers, starch, and rice syrup.
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'Slow' carbohydrates, which do not allow an instant increase in blood sugar levels, but at the same time supply the body with energy for a long time, are almost always present in gainers in the form of buckwheat, legumes, barley, bran and other cereals.
Choosing a weight gainer
Before giving preference to one or another gainer, you should familiarize yourself with the information presented above and decide on the purpose for which this or that gainer will be taken. If a set of high-quality muscle mass is the main goal, preference should be given to gainers with 30 percent protein and 70 percent slow carbohydrates, as well as with a developed structure of amino acids and a large amount of BCAA in its composition. Creatine will also be useful, allowing you to increase the volume of muscle fibers and, accordingly, increase the endurance and strength indicators of an athlete.
In the following articles, our experts will tell you how to choose dumbbells for sports and fitness, the secrets of choosing a protein, recommendations for choosing amino acids for sports, and the features of choosing a barbell for home.
Attention! This material is the subjective opinion of the authors of the project and is not a purchase guide.
