Gainer for gaining weight for skinny people * Best Gainer for gaining weight without training

What is a gainer?

Gainer is a carbohydrate-protein sports supplement for quickly gaining muscle mass and increasing body weight. Most often, a gainer consists of a mixture of whey protein and quickly digestible carbohydrates; in some cases, creatine, as well as vitamins and minerals, may be added to its composition. The word gainer refers to the English verb to gain, meaning in this context weight gain.

Usually, a gainer is needed by naturally thin athletes (ectomorphs) who have difficulties with increasing body weight and gaining mass - it helps better than protein. The key role of this supplement in the muscle growth process is both to increase the total calorie intake and to more efficiently transport nutrients to the muscles by increasing insulin levels in the blood.

At the same time, it is recommended to drink a carbohydrate cocktail exclusively when training for weight; when training for cutting, pure protein is preferable. Otherwise, you may gain unwanted fat mass. Novice athletes (especially girls) usually do not need a gainer - in their case, regular food should be the source of carbohydrates.

Gainer or protein?

The main difference between a gainer and a protein is the carbohydrate content. If a good sports protein is practically pure protein, then more than half of the weight of the gainer can be solely carbohydrates. Most often, their source is maltodextrin, a carbohydrate with a high glycemic index that is broken down into glucose during digestion.

If a serving of pure whey protein contains about 100 kcal (and 20-25 g of protein), then a mass gainer can contain about 1000 kcal - however, the measuring spoons and recommended serving size also differ significantly. That is why it is necessary to compare the nutrient content per 100 g. In addition, the gainer may contain creatine - it also helps with weight gain.

Consumer Reviews

I've been underweight lately. After school I wanted to lose weight and went on a diet, drying my body and increasing physical activity. I've lost so much weight that I can't gain weight.

My husband and I decided to have a child, but due to my general body parameters I can’t do it. I started taking various protein shakes and gained a little weight. I want to try a milkshake, the calories in the composition are fine, but I don’t know the exact recipe for home use. Can it be combined with protein drinks or is it not necessary? I looked at two recipes in the text that suited me. I'll definitely try it.

Vika, 23 years old

Interesting article, I tried a lot of cocktails.
I replaced some ingredients to suit my taste. Liked! The best way to get better I've ever seen. I like smoothies for lunch, then the absorption of the products is better. But I’m not happy that I’m gaining weight slowly. I would like to speed up the process. Inga, 34 years old

Gainer for mass gain

Despite the fact that the main sports nutrition for gaining muscle mass is protein, its calories are often not enough for thin people - this is where a gainer is needed. Essentially, the supplement is designed to completely replace a meal, while the protein is just an addition to your regular diet (or a way to fill your protein needs after a workout).

Consuming a gainer (essentially a mixture of fast carbohydrates and easily digestible proteins) is both an additional source of calories for the body and increases the level of insulin, a hormone that makes it possible for the muscles to absorb nutrients. In addition, a gainer taken immediately after training reduces cortisol levels, stopping catabolic processes and helping muscle growth.

What is the difference between a gainer and a protein:

• presence of large amounts of carbohydrates
• higher calorie content per serving

What is a gainer for?

Let us remember that the main source of energy when performing strength training is glycogen - carbohydrate reserves in the muscles. These reserves are formed as a result of the digestion of carbohydrate foods consumed as food. The carbohydrates in the gainer directly affect the replenishment of glycogen reserves - which helps you train more effectively and gain weight faster.

In total, the athlete’s body stores about 500-600 g of glycogen obtained from carbohydrates. A lack of carbohydrates in the diet prevents the body from replenishing glycogen reserves after training, negatively affecting strength performance and muscle growth. Unfortunately, most skinny beginners simply can't bring themselves to eat that many foods containing carbohydrates - in which case they need a mass gainer.

Effect of gainer on the body, composition and properties

The carbohydrate supplement was developed for athletes; the product composition contains components that the athlete’s body has an increased need for.

Main active ingredients of the gainer:

• Carbohydrates. They make up the bulk of sports nutrition. They serve as energy fuel and are required for the production of the hormone insulin, which helps digest proteins.
• Proteins. Necessary for the construction of muscle tissue.

Manufacturers also include amino acids, creatine, trace elements and vitamins in the food supplement.

The balanced composition of the product allows you to:

• quickly absorb the substances:
• fill the body's cells with energy;
• increase training activity;
• stimulate the growth of muscle fibers;
• Gain weight and maintain weight for lean athletes.

How to drink gainer correctly?

You need to drink a gainer either immediately after strength training in one serving, or a third of the serving before training and two-thirds after the end of the workout. In the latter case (taking a gainer before and after training), you will provide your muscles with quick additional energy, which will affect the increase in strength indicators - especially if you train at the end of the working day.

A typical recommendation for the amount of gainer to increase muscle mass is a serving containing 20-30 g of protein and 40-60 g of carbohydrates - most often this is one scoop of the finished product (about 80-100 g). The dry powder is poured into a shaker, then 250-300 ml of water or skim milk is added, after which the cocktail is thoroughly shaken and drunk.

Should I take a gainer during the day?

Taking additional portions of gainer during the day (especially on days off from strength training) is only permissible for extremely thin ectomorph teenagers or with a significant lack of BJU ratio for muscle growth. In all other cases, it is recommended to either get energy from regular food or drink whey protein without additional carbohydrates.

Otherwise, there is a risk of rapid fat gain. The reason is that the bulk of gainer carbohydrates are sugars and have a fairly high glycemic index - taking such a high-calorie mixture in isolation from strength training can lead to obesity. Moreover, fat will accumulate in the most problematic area - on the stomach.

Protein shake recipes for mass gain

Protein shake with fruit

Ingredients:

• cottage cheese - 150 g;
• milk - 250 ml (1 glass);
• strawberries with sugar - 150 g.

All components are placed in a blender and mixed thoroughly. The sweetener, which is used as sugar, should be added at your discretion.

Protein chocolate shake

Ingredients:

• milk - 250 ml;
• cottage cheese - 150 g;
• cocoa powder.

Cocoa should be taken in the amount that suits your taste the most. Finding the optimal ratio will allow you to prepare several servings with different amounts of this component. The main thing is to remember that a drink for mass gain should contain the maximum amount of calories, achieved by adding sugar or honey.

Protein Banana Shake

Ingredients:

• milk - 250 ml;
• cottage cheese - 150 g;
• banana - 1 or 1.5;
• jam - 2-3 tsp.

Bananas and chocolate are two of the most popular ingredients for making shakes, the taste of which is very popular among bodybuilders. Regarding this drink, it is banana and jam that provide high-calorie nutrition for muscle mass. Their ratio in the cocktail can be changed up or down to provide the required amount of energy value and improve taste.

What is better - protein or gainer?

Let us note once again that a gainer is needed primarily by naturally thin athletes who experience serious problems with weight gain and muscle growth. In their case, regular whey protein with minimal simple carbohydrates will be much less effective than a high-calorie mixture of fast proteins and large amounts of carbohydrates.

At the same time, in athletes who are prone to gaining excess weight, taking a gainer can easily affect the increase in body fat and the growth of belly fat. That is why a gainer is often used only when a quick gain in total body weight is needed - without emphasis on whether lean muscles are increasing or whether the weight gain was achieved at the expense of some fat.

Harm and disadvantages of gainer:

• Higher cost of protein in the composition
• Presence of a significant amount of carbohydrates
• High glycemic index

How to make a homemade gainer?

A way to save on sports nutrition is to make a gainer at home - that is, mixing whey protein with carbohydrates and creatine. In this case, you will not overpay for carbohydrates, of which more than half are in the gainer - in fact, they are much cheaper than the much more expensive whey protein.

The source of carbohydrates for a home gainer can be maltodextrin (it is sold in its pure form), fruit or even juice. You should drink this carbohydrate cocktail immediately after training. Note that there are no advantages of a gainer compared to a “manual” mixture of whey protein with carbohydrate sources - we are talking solely about ease of use.

***

A gainer is a protein-carbohydrate sports nutrition with a high absorption rate, which is an important tool for weight gain and muscle growth in naturally thin ectomorphs. However, taking a gainer for people prone to gaining excess weight will quickly cause an increase in fat mass and an increase in belly fat. In their case, it is preferable to drink regular whey protein.

High-calorie shakes for weight gain

The basis for a nutritional cocktail is:

• low-fat milk;
• kefir;
• water;
• natural juices.

Various additional ingredients that work well include:

• fresh or frozen fruits and berries;
• cottage cheese;
• raw eggs - either quail or chicken (we highly recommend taking only whites);
• ice cream or yogurt;
• natural chocolate or cocoa powder;
• oatmeal, etc.

To improve the taste, you can use a variety of spices: cinnamon, ginger, vanilla. Various combinations of these products will allow you to create a wide variety of cocktails that will delight you not only with the result - the formation of unsurpassed muscle relief, but also with excellent taste.

You can also add various natural oils or vitamin complexes to cocktails for quick weight gain. Such supplements are especially appropriate for those who have health problems. This is explained by the fact that vitamins in oil solutions, as well as powdered tablets, are taken to support the immune system. Natural oils, in turn, improve the functioning of the digestive system. A freshly prepared sports cocktail for weight gain should be drunk half an hour before starting exercise on the simulators or an hour after them. Remember that you should not abuse such drinks, because this can cause problems with the kidneys. This can also have a very negative effect on the digestive tract. Have a good workout!

conclusions

Unfortunately, this body type, the ectomorph, has the most difficulty gaining muscle mass, so strictly following all the recommendations will bring you closer to success faster. Don't expect quick results. Most professional and amateur bodybuilders, whose athletic form with an ectomorph constitution shows crazy results in gaining mass, claim that they have not resorted to the use of hormonal steroids.

Of course, not all men need a gainer; for those with an “obese” body type (endomorph), the supplement serves more to increase fat mass rather than muscle mass. But the supplement cannot harm ectomorphs – both men and women. A fast metabolism of this type will instantly absorb sugar and restore damaged tissue after exercise, but nothing will be stored as fat.

Popular questions about gainers

Answering the most popular questions on the Internet about this sports nutritional supplement will help you decide whether to take a mass gainer or not.

In the fitness world, hardgainers are truly thin people who cannot gain weight even without any dietary restrictions. Thin guys also have problems going to the gym. Many young people who have a hard gainer build simply don’t know how to gain weight, and without normal weight it is impossible to achieve a muscular, ripped physique.

Is it possible for a skinny guy to get big on protein alone?

You're probably wondering how much you can get from a can of protein. If you eat only such cocktails and the holy spirit, then you will be able to gain exactly nichrome . And at that moment the hopes of millions of young people collapsed.

I didn't want to upset anyone. But you must understand that protein is just an addition to the main diet. It is not protein that built the pyramids; it is not with its help that magicians turn flowers into doves and take out coins from behind their ears. It has no magical properties .

Only then can you become big and beautiful . But it is not exactly.

Who should consume gainer?

The gainer is suitable for athletes with a thin physique who have difficulty gaining weight (ectomorphs). The main purpose of taking the supplement is to increase muscle size by increasing calories in the diet.

Also, a high-energy mixture is required for people who undergo intense physical activity during training, since glycogen reserves are depleted during this period.

Gainer is suitable for athletes with a thin physique

A supplement with a higher percentage of carbohydrates is recommended for athletes who need to obtain energy and maintain it: football players, boxers, sprinters.