What is the difference between gainer and protein and which is better to choose?

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Sports nutrition is so diverse that not every athlete can understand it. The main difficulty is not in choosing the most suitable nutritional supplements among the many products produced by different manufacturers, but in the ability to correctly combine different types of additives.

Beginning athletes are often interested in: what is better to choose - protein or gainer? This issue is shrouded in many myths, so it should be understood in more detail.

Differences between protein and gainer

Protein is pure protein. For its production, products such as milk, whey, eggs or soy are used, which are purified from unnecessary substances. The English word “protein” is translated as “protein”. Protein acts as the main building material for muscles. It makes no sense to pay attention to questions about whether protein is beneficial or harmful for humans, but it is undoubtedly worth considering its benefits:

• Highly digestible;
• Stabilizes nitrogen balance;
• Helps strengthen the immune system;
• Provides the body with essential amino acids.

There are two types of proteins - slow and fast. Slow is absorbed at a slow pace, gives a small increase in muscle mass, but acts for a long time. Good for drying. Fast protein is absorbed quickly, acts within a short period of time, and provides maximum weight gain.

Therefore, in the process of building muscle, it is better to start with fast protein and gradually switch to slow protein. Contraindications to the use of protein are individual protein intolerance and serious kidney disease (renal failure). Gainer is a dry protein-carbohydrate mixture, consisting on average of 10-20% proteins and 70-80% carbohydrates, stimulating weight gain and restoring energy reserves body. This is the difference between these supplements. There are different cocktails in which the ratio between proteins and carbohydrates can vary from 10%/80% to 40%/50%. Gainer benefits:

• Restores glycogen reserves;
• Provides the necessary energy;
• Increases performance, increases strength growth;
• Promotes overall recovery of the body and restoration of muscle tissue during sleep.

To gain the required shape you need a balanced intake of proteins and carbohydrates, i.e. protein and gainer.

The carbohydrates included in gainers are simple (high glycemic index) and complex (low glycemic index). It is better to take them:

• People with high metabolism;
• Those with a thin build (ectomorphs, asthenics);
• Professionally involved in sports and at the same time leading an active lifestyle;
• Teenagers;
• In the absence of a regulated power supply.

Considering the difference between a gainer and protein, it is not recommended for people prone to obesity and rapid weight gain.

Main excipients

So, if you decide to take any dietary supplements or vitamins, then you probably have an acute question about what to choose. First of all, you should know what the main differences between protein and gainer - the most popular substances in bodybuilding. In general, both substances are intended for weight gain and are harmless if you do not abuse them (however, this can be said about any product).

In addition, there are many different pre-workout and recovery complexes, vitamins, dietary supplements, such as calcium, iodine, multivitamins, as well as serious drugs, but even professionals try not to mess with the latter, since side effects from the use of various drugs can not only cancel out sports progress , but also ruin your health.

As for vitamins and excipients, this is useful, again, if you do not abuse it, because large dosages will not have any effect. In addition, it is better not to swallow everything, but to consult with a knowledgeable person. For example, a complex for strengthening bones and joints may be suitable for someone, while another athlete may be deficient in some vitamin, which will affect fatigue. What is the difference between protein and gainer and which is better?

The difference between a gainer and a protein

To understand the difference between a gainer and a protein, you need to know what a gainer is. If everything is clear with protein, it is protein almost in its pure form, and often in an easily digestible form, then a gainer is a more complex thing. The difference between gainer and protein is that gainer is more complex in its composition and even “more meaningful”. This is a mixture in a certain proportion of the same protein as in protein mixtures, but the main component is still a carbohydrate mixture. Gainers always contain a lot of carbohydrates, which are designed to restore the athlete’s energy in a short time. The difference between gainer and protein is that protein contains no carbohydrates at all, but some gainers may contain a minimum of protein. Gainer is undeservedly rejected due to the false prejudice of novice athletes. The word “carbohydrate” itself makes it difficult to figure out which is better, a gainer or a protein. It is associated with calories, sugar and fat gain. But in fact, the body simply needs carbohydrates.

Carbohydrates are the second most important component of the process of building muscle tissue. After training, muscles are in a tense and exhausted state. To repair and grow, they need to absorb protein, but the process of protein absorption never begins before the muscles are saturated with the required amount of glycogen.

And this is the main difference between a gainer and a protein - a gainer can be a source of glycogen, while protein never can. An imbalance of these two substances is acceptable in the body only when you are faced with the task of getting rid of fat as much as possible and losing weight, but at the same time you simply cannot count on any noticeable growth in muscle mass. Now that the difference between gainer and protein in terms of composition is clear, it’s worth understanding the concentrations and proportions. Like protein, a gainer can contain different amounts of the effective substance in the total mass of the supplement.

The cheaper the gainer itself, the more foreign impurities it contains, which make preparation and use easier, and at the same time increase the useless mass of the product. And this is exactly the point where there is no difference between a gainer and a protein: you need to choose a gainer in the same way as a protein, that is, one that contains eighty-five to ninety-five percent of the effective substance. Then you should pay attention to the percentage of proteins and carbohydrates. When choosing for yourself which is better, a gainer or a protein, proceed from the fact that during high-intensity training it will not be possible to compensate for the lack of protein in the body with a gainer alone. If your goal is a quick gain of muscle mass and active muscle growth, then you will still have to drink additional protein. The most optimal composition of a gainer is considered to be thirty-five percent protein and fifty-five percent carbohydrate.

What is protein for?

Protein is one of the key building blocks in the body of a living creature. It is especially responsible for the growth of muscle tissue. The body receives it naturally by eating meat products, eggs, and some plant foods. However, in conditions of active training, and the general modern rhythm of life, when a person barely has time to have lunch, protein may not be enough.

Symptoms of severe deficiency include severe clinical manifestations such as skin problems, stomach pain, and problems with hair and nails, but this is generally rare and does not occur in most people. In addition, it is caused by systematic poor nutrition, a complete lack of meat products in the diet, as well as general malnutrition. Such conditions require medical attention and monitoring.

Many novice bodybuilders often experience a slight lack of protein, which results in longer recovery times after workouts, increased fatigue, and increased hunger. To achieve the full effect of sports, more frequent meals are required, for example, five times a day, more meat and slow carbohydrates, and adherence to special diets and programs written by a trainer. In this regard, a person may not be able to eat the optimal amount of protein for muscle growth and weight gain, which is where sports supplements such as protein come to the rescue. The method of its preparation is quite simple, in addition, it can have various flavoring and aromatic additives, which will make its consumption not only useful, but also pleasant.

Why is a gainer better than a piece of meat?

I often hear a similar phrase from skeptics in the audience: “Eggs and meat are also full of protein, so why drink all that crap?!” Agree. You really don't need to drink all that rubbish. But besides protein and carbohydrates, there are a lot of other elements in food that in large quantities will bring an undesirable effect. Eating only meat and pasta, in addition to the protein and carbohydrates you need, you will also get a fair amount of fat (even in lean meat). In addition, not all protein from food is absorbed by the body. So to satisfy the body’s ever-increasing needs for protein and amino acids, you would have to eat truly huge amounts of meat! And along with them, consume a whole range of other elements, such as fat, that the body does not need in such quantities.

Along with meat, we consume not only protein, but also most of the fat; sports nutrition assumes the absence of animal fats and the use of protein in its pure form.

However, you should not go to the other extreme. One of my friends decided to practically not eat regular food at all, but to fill himself exclusively with gainers and proteins. It all ended with complete exhaustion of the body and a long recovery period. Don't do something stupid like that!

Sports nutrition will never replace regular food for the same reason that regular food will not fully replace gainers and proteins. The compositions of these mixtures do not contain any fiber, which the body needs for normal functioning. And many other microelements.

Therefore, use sports nutrition specifically as an addition to your regular diet, and not as a replacement.

Who might need a gainer?

Gainer is a supplement for ectomorphs, that is, people who tend to be thin. Ectomorphs have a very fast metabolism, which greatly complicates the process of gaining muscle mass. To gain weight, an ectomorph needs a lot of calories, so they are recommended to rely not so much on proteins, but on fats and carbohydrates. To solve this problem, a gainer is best suited - for example, one serving of Pure Protein gainer contains 362.7 kcal, 69 grams of carbohydrates, 20.5 grams of protein and 5 grams of fat. In addition, a gainer is a source of energy that allows you to train longer and more intensely. In this regard, it is often recommended to be used before long-term aerobic exercise by those who do not have the goal of burning fat with it - track and field athletes, football players, hockey players, tennis players, and so on.

Gainer should be used by athletes who cannot gain weight due to physiological thinness; they need more carbohydrates, which are contained in this mixture.

Who should not drink gainer?

People who do not experience difficulties with gaining muscle mass, and even more so those who are prone to obesity (endomorphs), should drink protein rather than a gainer. The problem with endomorphs is that they gain a lot of fat along with their muscles. In this case, the calorie content of the diet should not be high, which means that the basis of the diet should be proteins. Therefore, gainer is contraindicated for endomorphs; if you are prone to obesity, it is better to focus on protein and limit the consumption of carbohydrates and fats - whey protein from Pure Protein, which contains 70% protein and only about 7% fats and carbohydrates, is suitable for this. Casein contains even more protein - 80% with 5% carbohydrates and 3% fat. Gainer or Protein – which is better for muscle growth in your case? Now you need to analyze your daily diet to understand what will work more effectively.

Reception examples

The examples below are an illustration of who and when it is better to take protein, gainer, or all together. Example #1: Let's say you are a skinny guy (ectomorph) who eats 3 times a day and wants to gain muscle mass. If this is the case, then, most likely, your diet does not have enough both carbohydrates and proteins (it’s hard to get enough protein in 3 meals, and I’m not talking about carbohydrates at all). In this case, you need to consume both gainer and protein. Here it is impossible to say which is better and which is worse, since the body needs both. If you choose one thing, there will be no growth (or it will not be as effective as it could be).

Example No. 2: Let’s say you are the same thin guy, only you no longer eat 3 times a day, but 5 times. You eat porridge, meat, eggs, fish, cottage cheese, fruits, but the mass still does not rush. You get 2g of protein per 1kg of body weight. It seems like you are doing everything as needed, but still, something is missing. And you don’t have enough total calories. That is, you spend more calories than you take in. In this case, it is more advisable to take a gainer, since it is a high-calorie nutritional supplement that will add a lot of calories to your diet, which will ultimately give a powerful boost in terms of gaining muscle mass.

If your diet is balanced, but there is a lack of total carbohydrates, then a gainer will help you get into the desired shape.

Why will protein work worse? Yes, because you already have enough proteins (from regular foods you gained 2 g of protein per 1 kg of body weight, and this is quite enough for growth). All you need is extra calories from carbohydrates, and this is where a mass gainer comes in handy.

Example #3: Again, you are the same thin man who eats 5 times a day. But now your diet mostly consists of pasta, cereals, bread, potatoes, and to a lesser extent meat, fish, eggs, cottage cheese (there is a shortage of protein... you obviously don’t gain 2g per 1 kg of body weight). And here, too, you can’t understand what’s the matter. It’s like you’re eating buckets of porridge and there’s a lot of bread, there’s a lot of energy, but you’re not bulky. But she doesn’t rush because she doesn’t have enough protein. After all, the main building material for muscles is protein. Therefore, in such cases, protein will be preferable to gainer. A couple of extra servings of protein per day will help you get the right amount of protein for effective muscle growth.

Example No. 4: If you are a man of heavy build who thinks that it is better to gain muscle mass: gainer or protein, while quickly gaining fat mass (endomorph), then in your case you should not use gainer. Essentially, your body doesn't require very many calories to gain muscle mass. If you eat 5-6 times a day, then you can get the carbohydrate norm even from ordinary foods (cereals, durum wheat pasta, rye bread, fruits, etc.). Yes, in principle, in terms of protein components, you can also gain the norm from ordinary foods (meat, cottage cheese, fish, eggs). But, if you want to diversify the menu, then some of the protein products can be replaced with protein. For example, you can buy whey and casein protein. As a result, you can do this: 3 – 4 meals of regular, solid food + 2 meals of protein (whey between meals, during the day + casein before bed).

Example No. 5: If you are a girl and want to gain muscle mass, then here you also need to look at the individual characteristics of the body and your daily diet. If you are very thin and just can’t gain weight (as they say, “you eat and don’t get fat”... sorry for being rude), then in this case you can use a gainer to increase your total daily calorie intake. But, before using the gainer, make sure that you have enough protein from regular food (the norm for women in your case: 1.5g - 2g * 1kg of body weight). If you are a girl who can easily gain total body weight, then in this case a gainer is contraindicated. In your case, I recommend increasing your daily caloric intake through proteins. You can take protein. For example, you can buy whey and casein protein. As a result, you can do this: 3 - 4 meals of regular, solid food + 2 meals of protein (whey - between meals, during the day + casein - before bed). Protein norm in your case: 2g – 2.5g and even 3g per 1 kg of body weight. Of course, many will say that 2–3 g of protein for girls is a lot and some of the protein cannot be absorbed. Yes, of course, all the protein cannot be absorbed - that’s 100%. But this is done because in women, excess carbohydrates are much easier to store as fat than in men. Therefore, it makes sense to get excess calories from proteins.

Now you understand that the question is: Gainer or Protein - which is better for gaining muscle mass? - completely wrong. Because both work effectively. You just need to analyze your diet and the individual characteristics of your body, and then you will understand what is best for you. What is the difference between a gainer and a protein and you got the main idea, now I propose to draw brief conclusions.

1. A thin guy (ectomorph) who consumes little food can take gainer and protein.
2. A skinny guy (ectomorph) who consumes enough protein but is still not growing needs to use a gainer to increase his total daily calorie intake.
3. A skinny guy (ectomorph) who consumes a lot of carbohydrates, but still does not grow, needs to consume protein, since protein is the main building material for muscles.
4. A heavyset man (endomorph) is not recommended to use a gainer, as there is a high chance of gaining a lot of excess fat. I recommend that endomorphs stick to protein.
5. A thin woman can take both gainer and protein. You need to look at what is missing in your diet. For a plump girl (who easily gains fat), I recommend removing the gainer and sticking with protein.

What are carbohydrates for?

If protein is the building material for muscles, then carbohydrates are power plants or fuel for their work. During training, an athlete requires a large amount of carbohydrates. They, in turn, are converted into energy and burned. A lack of carbohydrates results in thinness and increased fatigue. In nature they are found in plant foods, cereals, porridges, flour products, and sweets. They are divided into fast and slow. The first ones are practically useless for humans and even harmful. These are mainly sugar, sweets, carbonated drinks, snacks, etc. They harm the pancreas and are quickly converted into fat. However, in moderate quantities they are not dangerous, and glucose is necessary for the brain to function.

Slow carbohydrates are healthier, they break down into fats more slowly and provide more energy throughout the day. Energy is needed to maintain physical activity and general tone. You can eat a lot of protein, however, if the body does not have enough carbohydrates, the person will quickly get tired, and the workout will bring less benefits.

Types of gainers

Gainers are not long-digesting, like some types of proteins, and this is another difference between a gainer and a protein. This is the product that is designed right now, immediately after training or even during it, to replenish your energy losses and give food to your muscles.

When choosing a gainer for yourself, you need to take into account what kind of protein and in what quantity you already consume, and how exactly you eat. Carbohydrates are needed only for those who train regularly and very intensely. Remember the difference between a gainer and a protein: a gainer can easily be replaced with a large amount of high-carbohydrate food, but eating the right amount of protein is difficult for even the most diligent bodybuilder. If you train for more than two hours, very actively, with heavy weights, then it will be difficult to cover your energy expenditure with food. But if your exercise lasts less than an hour, especially if it is in the nature of fitness classes, a gainer can cause weight gain, and due to unnecessary and unwanted fat. If the difference between gainer and protein is obvious to you, try to also recalculate your body’s daily needs for proteins and carbohydrates.

If you use protein shakes, choose gainers with a protein content of thirty-five percent, but if you prefer to “eat” most of the proteins, then buy expensive but very healthy gainers, in which the content of both carbohydrates and protein is equal to forty-five percent. the total mass of the mixture, or protein gainers, which contain up to seventy-six percent protein. These options are much more expensive, but you don’t have to buy additional proteins.

How to choose the right nutritional supplement?

Some athletes claim that pure protein is much better than a gainer, and that the second one has no results. However, the difference in effectiveness may be caused by the composition of the drug itself. Since different types of one drug may differ in the amount of effective substances in the composition. Therefore, you need to remember that the more expensive sports nutrition, the more effective it is. Cheap sports nutrition, unlike what is more expensive, contains various impurities that do not have any effect.

Also, when choosing a supplement from carbohydrates and other substances, you need to pay attention to the percentage of each substance. Since this difference affects the effectiveness of the product. Ectomorphs are recommended to choose a supplement to their main diet with a higher percentage of carbohydrates, this will allow them to gain weight. However, in this way it will not be possible to provide the body with the necessary substances. Therefore, for those whose main goal is weight gain, it is better to combine these two drugs.

How to combine gainer and protein?

Typically, these two supplements are used separately, but this does not mean that they cannot be combined. Gainer or protein for gaining muscle mass are the best supplements, so you can combine them, but drink them at different times. The time difference between doses should not be less than 1-2 hours. If you combine several additions to your main diet at once, you can increase the effectiveness of your workouts and gain muscle mass faster.

Due to the difference in composition and differences in properties, the body will receive all the necessary elements, due to which the recovery processes will accelerate and the growth of muscle mass will increase. However, combining any drugs must be done carefully and some rules must be followed:

1. Gainer or protein are supplements needed to gain muscle mass. Without them, the process of building muscle mass is much slower. However, it is worth remembering that an overdose leads to unpleasant consequences. Therefore, when combining these two nutritional supplements, you need to correctly calculate how much protein and carbohydrates the body will receive, along with the substances supplied with food. The amount of protein should not exceed 2 grams per 1 kilogram of weight. When doing strength training, you need to consume 7 grams of carbohydrate per kilogram of weight.
2. In order to provide the body with energy for the whole day, it is better to drink a mixture of carbohydrates and proteins for breakfast or take it with breakfast.
3. In between meals, it is better to drink slow protein.
4. Pure protein can be taken 3-4 times a day, a mixture of proteins and carbohydrates is better taken 1-2 times a day.
5. Some meals can be replaced with a mixture. But it's better not to abuse it.

Gainer or protein, many are trying to find out which is better, but rather than choosing one, it is better to combine them. By combining these supplements with sports nutrition, you can build muscle mass in a very short time. The main thing is to follow the rules and not take two substances at the same time. Since although they differ in composition, some substances contain the same elements, which is why it is possible to exceed the daily norm of some substances.

Who can take it?

Thus, the main difference between gainer and protein lies in their composition, properties and contraindications. The first, unlike the second, has a complex composition and contains various impurities. Gainer is contraindicated for people who tend to gain weight quickly. Therefore, it is recommended to people who, on the contrary, cannot gain weight.

The second substance has a simple composition and consists of one element. It has virtually no contraindications, and can be used by people who are prone to obesity. These two additives can be combined, because this increases their effectiveness. But when taking several nutritional supplements at once, you should not forget about precautions.

Protein or gainer: what should a beginner choose?

For full muscle growth, proteins and carbohydrates are needed equally. If muscles cannot replenish glycogen reserves and fully recover between workouts, they will not grow, even in the absence of protein deficiency. Therefore, the reason for too slow weight gain may be not only a lack of protein, but also a lack of carbohydrates. This means that it is better to combine protein and gainer, or choose a gainer with a high protein content.

The gainer is an energy supplier, allowing you to increase the duration and intensity of your workouts. However, if the amount of carbohydrates entering the body is not completely consumed, they will be transformed into subcutaneous fat, which will negatively affect the appearance of the figure.

That is why these cocktails are better suited for thin people with a fast metabolism who find it difficult to gain weight. They, unlike endomorphs, do not risk gaining weight due to adipose tissue. Using only proteins, such people will have to wait much longer for results.

To replenish muscle mass with sports nutrition, it is better to combine protein and gainer, or choose a gainer with a high protein content.

Recommendations for use

Based on the above, there are two possible options:

• Take protein and low-protein gainer at the same time in equal proportions;
• Take a gainer with a large amount of protein, approximately 35%/55% in favor of carbohydrates.

However, high-protein gainers are quite rare, and the price difference compared to high-carbohydrate supplements is significant. Therefore, it is better to buy a high-carbohydrate gainer and protein and mix them in the required proportions, which are determined individually. Experienced athletes recommend 1:2 or 1:3. These nutritional supplements are absolutely compatible. Before training (60-90 minutes), it is better to drink a gainer with a high content of complex carbohydrates, and after training (after 20-30 minutes) - a cocktail of whey protein, simple carbohydrates and glutamine. Typically, gainers are taken both on training days and on rest days, before meals. If your body weight seems insufficient, you need to start by taking gainers; when the mass is gained, switch to a mixture of these additives, gradually increasing the mass fraction of protein. If you are overweight, it is better to immediately start with protein, not forgetting the minimum required daily dose of carbohydrates. When preparing an individual mixture, it is advisable to consult a professional instructor, as well as a doctor. And lastly: when choosing a protein or gainer, do not forget that these are food supplements that do not replace normal, nutritious nutrition.

Gainer or protein: which is better?

Gainer and protein are the most common and effective supplements. Despite their benefits, you initially need to learn as much as possible about them and understand what each of them is intended for.

The main criterion for performance in bodybuilding is active fat burning and no less active muscle building. And for this, in fact, you need two components - proteins and carbohydrates. Proteins are the main building material for muscles. Carbohydrates are the source of energy that we need for active physical activity, to which we subject ourselves in the gym.

Gainer is a dry mixture, a cocktail, which consists of 70-80% carbohydrates and 10-20% proteins. Protein is almost the same cocktail, but it consists almost entirely of proteins , and there are practically no carbohydrates and fats in it.

Although there is a common belief that sports nutrition is harmful, in fact, both of these products are completely safe when used correctly. They are made from entirely harmless and natural raw materials. There are also versions that they cause addiction, similar to drugs, and negatively affect the functioning of internal organs. Many compare and confuse them with steroids, but these are fundamentally different things. All these fears are unfounded, as proven by a huge amount of research. These are essentially the same foods that we regularly eat, only in higher concentrations, which allows them to be absorbed and absorbed by the body faster. Thanks to protein, protein helps ensure a clear increase in muscle mass and accelerate the process of “building” the body. But you need to take into account that it may be contraindicated in case of individual protein intolerance, as well as in case of serious kidney disease.

A gainer, which contains quite a lot of carbohydrates, allows us to get enough energy, thereby increasing activity during training and its duration. However, it is thanks to carbohydrates that a gainer can lead to undesirable consequences. Carbohydrates that are not wasted are transformed into fats, which settle under our skin, reducing muscle definition and worsening the appearance of the figure as a whole.

Is it possible to drink gainer and protein at the same time?

Many athletes are looking for the answer to this question. Sometimes athletes begin to notice that the use of one nutritional supplement no longer brings them the desired effect. Combining these two sports products is a powerful method for effectively gaining muscle mass. It should be noted that only mesomorphs and ectomorphs, and those people who have an average build, should use these supplements at the same time. But it is not advisable for endomorphs to carry out such experiments, since this may result in excess weight.

Using protein and gainer at the same time is a powerful method for effectively gaining muscle mass.

Rules and recommendations on how to drink protein and gainer together

Ectomorphs can simultaneously consume whey protein with any high-calorie gainer. In this case, they will effectively gain weight, without the formation of an unwanted layer of fat. It is advisable for ectomorphic people to take casein, as well as gainer (several times a day). When taking protein and gainer together, mesomorphs, as a rule, want to overcome the so-called “plateau” effect. This term refers to a condition in which one or more physical parameters, such as strength, mass, endurance, stop changing. To effectively overcome this phenomenon, you can simultaneously consume low-calorie heirens and whey cocktails.

Both protein and gainer are recommended to be taken in the morning, before and after training and in case of long breaks between meals. However, two or three servings of a protein-carbohydrate cocktail for many become an excessive dose, which leads to the fact that more fat tissue is added than muscle tissue.

In this regard, in recent years, the combined use of protein and gainer has become popular - a protein-carbohydrate mixture is taken only before training, and protein is consumed the rest of the time. This scheme allows you to avoid excess amounts of simple carbohydrates and equalize the proportion of proteins and carbohydrates. In addition, you can simply mix the protein with a gainer to achieve increased protein content. The effectiveness of this method is confirmed by a study by Japanese scientists published in the chemical journal Amino Acids. It found that the combination of a gainer and protein was more effective at replenishing muscle glycogen stores after exercise than using a gainer alone. Another study on this topic was conducted by Canadian scientists from McMaster University. They recruited eight athletes who, after training their legs, were given either a gainer containing 21 grams of fructose and 10 grams of maltodextrin, or a gainer and protein shake containing 20 grams of fructose and 10 grams of protein. As a result, scientists came to the conclusion that protein in combination with carbohydrates promotes protein synthesis in muscles and increases anabolism.

Now let's look at how to drink gainer and protein together. A smart approach is as follows:

• You need to take protein immediately after waking up, that is, in the morning;
• when combining the use of nutritional supplements and sports, it is advisable to pay attention to protein shakes before training, but it is better to use gainers after training;
• speaking about long breaks between meals, the opinions of athletes here differ somewhat: some take protein mixtures during these periods, while others prefer to use gainers;
• in the evening (before going to bed), it is advisable to drink slow proteins, as they help maintain a stable level of amino acids for a long time;
• the proportions of proteins and gainers should be approximately the same, thanks to this the body is charged with energy, and also receives a good portion of building materials, and at the same time.

Gainer and protein together: how to combine to increase muscle volume?

When deciding to use gainer and protein together, you must take into account that both of these types of sports nutrition are quite high-calorie and nutritious mixtures, so taking them together is a rather aggressive method. But this does not mean that taking both supplements at the same time is not recommended. Another question is that you need to carefully include cocktails in your daily caloric intake and correlate them with the level of daily load. This especially applies to endomorphs - people who quickly and easily gain not only muscle, but also fat mass. In their case, such experiments can threaten excess weight. Ectomorphs can combine both supplements, but it is best to give preference to slow-acting proteins.

As for the time of administration, experts recommend consuming sports nutrition either in the first half of the day or before and after training. Moreover, it is advisable to use the gainer before visiting the gym in order to get the most out of your workout. When mixing two types of sports nutrition, it is necessary to maintain approximately equal ratios, especially if it is a high-carbohydrate mixture. Then the body receives both a portion of the protein needed for muscles and glycogen for their restoration.

So, you can combine gainer and protein intake in two ways:

1. Mix them in equal (or other) proportions - in this case you will simply get a high-protein gainer that nourishes muscles well. In this case, the serving size can be left as standard, indicated on the package with the gainer. This method is optimal for athletes who quickly gain weight and will minimize the danger of excess carbohydrates.
2. Take supplements at different times. For example, in the morning or immediately after training - a gainer, and at night - protein (preferably casein). This method is good for athletes with a lean build who want to get the most out of both supplements.

When choosing a gainer or protein, you must first of all study the composition and ratio of substances in it. The simpler and clearer the composition, the better.

Gainer for muscle growth - optimal composition and calorie content

There is a lot of debate on the Internet about “gainer or protein”, how to combine them and is it possible to do this? If they are chosen correctly, they will work effectively and will help make your workouts effective and your body to gain beautiful shape and definition.

The difference between sports nutrition of this kind is that they contain a high concentration of both proteins and carbohydrates. That is why, when choosing a manufacturer, concentration and frequency of taking cocktails, you need to be extremely careful. This is especially true for gainers high in fast carbohydrates.

As has already become clear, the question is not: is a gainer or protein better for gaining muscle mass, but rather how to choose them correctly, taking into account individual characteristics? If protein powders differ only in saturation, then gainers have a more complex and varied composition. Consider the following when choosing:

• Calorie gainer. As a rule, it should be in the range of 360-430 kilocalories per 100 grams.
• Presence of slowly digestible carbohydrates. Fast carbohydrates are always included in the gainer. They are necessary for an effective workout, but slow ones are more important for recovery after it.
• Protein quality and composition. While many athletes will accept any type, including soy and egg, whey protein remains the preferred protein.

The gainer from the Russian manufacturer Be First not only meets all these requirements, but is also sold at the best price. The combination of two types of carbohydrates helps to carry out a workout with increased energy and quickly restore strength after it. High-quality protein promotes muscle fiber growth.

Recommended Gainers

For better muscle gain, it is recommended to buy gainers with a percentage of protein and carbohydrates close to 40% / 60% in favor of carbohydrates. For example: Pro Complex Gainer - 34% protein and 55% carbohydrates (best option) True-Mass - 31% protein and 52% carbohydrates Up Your Mass - 35% protein and 45% carbohydrates N-Large2 - 33% protein and 58% carbohydrates Massive Whey Gainer - 30% protein and 58% carbohydrates ISO Mass Xtreme Ganer - 42% protein and 53% carbohydrates Extreme Mass - 33% protein and 53% carbohydrates As you can see, gainers with a high protein content are not very common, they are quite expensive, but more effective than gainers with only 10% - 20% protein.

Pro Complex Gainer is a common sports nutrition recommended for gaining muscle mass.

You can also buy a high protein protein and a high carb gainer and mix them together to get the right ratio of protein to carbohydrates. You can save a little money on this. Since gainers with low protein content can cost up to 2 times less. And high protein gainers are almost the same in price from proteins. For example: ProStar Whey (73% protein and 10% carbohydrates) + Gain Fast - 2316g / 4540g (17% protein and 78% carbohydrates) Elite Whey Gourmet (70% protein and 16% carbohydrates) + Mega Gainer - 1500g / 3632g (23 % protein and 70% carbohydrates) Elite Whey Protein (76% protein and 8% carbohydrates) + Super Mass Gainer - 5400g / 2720g (15% protein and 76% carbohydrates) 100% Whey Protein (80% protein and 10% carbohydrates) + Serious Mass – 5455g / 2724g (15% protein and 76% carbohydrates)

Gainer for weight gain

A mass gainer is a supplement that not only contains protein, but also a large amount of carbohydrates and fats, providing more calories. Typically, a gainer contains carbohydrates and proteins in a ratio of 2:1 or 3:1. That is, each serving of gainer provides 60 g of carbohydrates and 30 g of proteins. Most of a mass gainer's calories come from carbohydrates, which are usually a mixture of maltose and glucose.

Why should you take a gainer?

Simply put, a gainer is used primarily for one purpose - weight gain. The high content of carbohydrates and fats present in this dietary supplement helps in getting enough calories.

In fact, one of the main differences between a protein and a mass gainer is the amount of calories. Regular protein powder contains about 100-150 calories, while a mass gainer provides 1250-1500 calories.

Don't expect a miracle

Finally, I would like to dispel the myths about the magical power of sports nutrition so that you are not disappointed in it in advance. Don’t expect that when you use gainers you will suddenly begin to gain weight. 2-3 kg per month is the maximum result that can be achieved with supplements. I often heard people claim that they gained 5 and even 7 kg per month, consuming weight gainers in heavy doses (about 3-4 times more than normal). But looking at their bellies, it immediately became clear to me where these “wonderful” kilograms came from. Therefore, gain only useful body weight, and may the Force be with you!

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