Protein for gaining muscle mass - which is better and what it gives

In recent years there has been a significant increase in the number of people actively involved in sports. The gyms are packed with visitors, and the stadiums host many athletes working out both individually and in groups.

This increase in the number of athletes has caused an increased demand for a variety of supplements - sports nutrition components that help train longer and more effectively, as well as recover faster and consolidate the results achieved.

Today we invite you to talk about protein - one of the most popular elements of sports nutrition.

We will look at what protein is, what benefits it brings, what possible harm its consumption can cause to the body, and which protein will allow you to achieve better results in your sports activities.

What is a gainer: what type of supplement to choose

First of all, you should understand that sports supplements can be different.
So, there are supplements called gainers. As a rule, a gainer is a concentrated mixture containing proteins, carbohydrates and fats. Despite the fact that all three macronutrients are necessary for a balanced diet, when purchasing protein powder, you should choose protein mixtures rather than protein-carbohydrate mass gainers.

Many novice athletes often make a common mistake - they buy one of these protein-carbohydrate mixtures, not realizing that in addition to protein, it also contains carbohydrates and fats, which lead to excess calories and the appearance of body fat.

When choosing a protein powder, make sure the label states:

Low fat content (no more than 1-5 g)
Low carbohydrate content (no more than 1-5 g)
High protein content (about 20-30 g per serving)

Gainers are a special type of sports supplement that combines protein and carbohydrates. The gainer may include vitamins, a set of amino acids, creatine, and fats.

The supplement is designed to quickly replenish energy losses and intensively gain body weight (if you use the gainer moderately, then it will be muscle mass, and if you exceed the calorie limit, then it will be fat).

Gainer is one of the first specialized sports supplements, along with protein. At first, it was a super-calorie mixture of cheap sources of protein, large amounts of fat and sugar. One serving could be up to 3 thousand kcal.

After numerous improvements, the product has become much more balanced: modern supplements are based on purified proteins with high biological value and absorption rate, as well as a special complex of carbohydrates.

How to drink a gainer to gain muscle mass:

Before intense physical activity: to fuel muscles during training;
After training: to provoke an immediate release of growth hormone and insulin, and start anabolic processes;
Instead of one meal: to prevent catabolism of muscle fibers.

Using a gainer before intense physical activity

The choice of additive is carried out according to such parameters as:

Total percentage of sugar in carbohydrates;
Sources of carbohydrates;
Protein composition;
The presence of additional components: vitamins, minerals, fiber;
Flavoring features: gainers are produced in a wide range of flavors (chocolate, strawberry, vanilla, coconut, etc.).

When contacting specialized sports nutrition stores, clients most often ask to find them “some good gainer that is best suited for gaining muscle mass.” To avoid making a mistake in your choice, it is better to evaluate the range of popular additives in advance:

Serious Mass (manufactured by Optimum Nutrition) is a gainer based on caseinate, egg and whey proteins. Undisputed sales leader;
True-Mass (BSN) is a balanced supplement: per serving (165 g of powder) there is 35% high-quality protein and only 14 g of sugar; Taking this carbohydrate-protein supplement gives a powerful anabolic effect, which contributes to the rapid increase in muscle mass.
Mass-Tech (MuscleTech company), a gainer containing simple and complex carbohydrates, bran and proteins in high concentration (37.5%).
Gain Fast 3100 (UniversalNutrition company) sales leader in the early 2000s. Among the advantages of the product are a good protein composition and vitamin supplements. Contains an extremely high amount of sugar (76 g per serving): choose this gainer only under extremely heavy loads (otherwise, unused sugar will simply be deposited as fat);
UpYourMass (MHP) is a gainer with a minimal sugar content (1 g per serving) containing high-quality protein (casein, whey and soy isolates).

Gainer Serious Mass

Novice athletes often equate gainer and protein, believing that one differs from the other only in taste and amount of protein. Gainer and protein were created for different purposes.

The main difference between a gainer is the carbohydrate content in the supplement. Their percentage varies: high-calorie mixtures contain up to 70-80% carbohydrates, less calorie mixtures contain 40-50%. The average protein percentage is 30-35%.

Gainer increases total body weight and is a ready-made mixture for closing the so-called “protein-carbohydrate window” (20-30 minute period after strength training). Protein is taken to gain lean muscle mass and contains almost no carbohydrates and fats.

The question of which is better: gainer and protein is completely incorrect, because supplements are intended for different purposes and different categories of athletes.

Gainers are optimal for the following categories of athletes:

People of asthenic physique who are not inclined to be overweight;
People who expose themselves to increased physical activity: football players, track and field athletes, tennis players, cyclists and boxers, etc.

With some restrictions, the additive can be used:

People of normal physique who want to quickly gain muscle mass;
For athletes of strength sports: taking it before training can give you energy, and after exercise it quickly restores muscles;
Physically active people who are not getting enough calories and nutrients from their diet. The supplement will help increase both the total calorie content of the diet and its nutritional value.

Who should not take the gainer:

For people with a hypersthenic physique who are prone to gaining excess weight, it is better to limit themselves to protein and slow carbohydrates from ordinary foods (porridge, whole grain bread, durum pasta);
For athletes working on muscle definition, it is advisable to reduce the amount of carbohydrates consumed by increasing protein intake.

The greater your body weight and excess weight, the more moderately you need to consume gainer.

Carbohydrate protein shakes can be super high in calories. Without sufficient physical activity, these calories will go into fat reserves.

Gainer - carbohydrate-protein cocktail

By taking protein isolate or hydrolyzate, it is easier to gain the amount of protein you need without consuming a single gram of fat and sugar, which is indispensable on non-carbohydrate and low-carb diets.

The main argument in favor of a gainer: sports nutritionists claim that by taking a portion of a gainer within half an hour after training, you can be guaranteed to achieve a positive nitrogen balance, and this, in turn, will enhance the anabolic response much more strongly than taking pure protein could do after 2 hours after exercise.

It is worth understanding that this opinion is based on empirical observations and does not have reliable confirmation at the biochemical level. Experts who recommend protein supplements as the only true way to gain muscle claim that the anabolic response from taking 25 g of pure protein and taking a carbohydrate-protein mixture in a 50:25 ratio is exactly the same.

In the absence of evidence, it is suggested that both supplements are equally valuable, just intended for different purposes.

How much protein to drink per day

According to scientific research for women with an average weight of 60 kg. The need for protein intake is 0.8 - 1g. / kg. weight,

that is, it comes out to 48 - 60g. per day, but this applies to those who lead a normal lifestyle and are not associated with training or do not engage in active physical activity.

For those who train intensively and want to build the figure of their dreams, protein intake should be increased to 2 grams. for 1 kg. weight., in simple words for a girl weighing 60 kg. you need to take 120g. squirrel daily.

Pay attention to protein-rich foods - chicken fillet, dairy products, fish, eggs - find out more useful information about high-protein foods here.

Girls, train, be beautiful and slim, raise your self-esteem and please the eyes of men, good luck!

What will help increase muscle growth?

How to choose protein to gain muscle mass? It is very difficult to answer this question unequivocally. Some people don’t want to spend a certain amount of money on buying a ready-made formula, while others don’t have time to prepare a protein mixture at home. Components are not suitable for some...

The product that you can buy is very limited in taste, while a homemade protein mixture has advantages in this regard.

But protein from a special store is already balanced and does not require modification, you just need to dilute it with water, whereas when preparing a homemade mixture, you should choose the composition yourself to maintain the desired balance.

It is also worth noting that such nutrition differs depending on the intensity of exercise, training experience, age and gender.

It should be taken into account that sports nutrition should be taken in combination with the desired diet and a specially designed training regimen.

How to choose the right protein composition

So, let's try to find out which composition is better, and which is the best protein for gaining muscle mass.

It is worth noting that there are too few domestic analogues to Western ones, and they are significantly inferior in quality.

We will make a rating of proteins for gaining muscle mass based on reviews, surveys and comments on forums.

Protein is divided into: quickly digestible and long-digesting. It also differs in the protein concentration in the product as a percentage, amino acid composition and the amount of impurities in the form of lactose and fats. The cocktail can contain from 75% to 95% protein in its composition. It should be noted that the protein is a completely natural product. The sports supplement is obtained thanks to modern technologies in laboratory conditions from sources of plant and animal origin.

Whey protein has become the top seller in the sports nutrition market. It is obtained from whey by filtration. This protein is considered easily digestible. It should be consumed before and after the training process.

Whey protein comes in three types. They differ in the ratio of protein and impurities in the composition, as well as absorption time and cost.

The most popular of the three is Whey Protein Concentrate. The protein content in it is no more than 89%. In addition to protein, the cocktail contains a large amount of fat and lactose, compared to other types of supplements. Average absorption time is 1.5 hours.
Isolate. It can be called the “golden ratio” of the group of whey-derived supplements. There are practically no impurities in its composition. The proportion of protein in it ranges from 90% to 95%. By using this supplement, the athlete will absorb the necessary nutrients within an hour.
Whey hydrolysate. This sports supplement is 99% protein and contains no other impurities. This product has a high price. Hydrolyzate is popular among professional athletes and those people who visit fitness clubs to lose weight. This product is absorbed in an hour.

When consuming protein for weight loss, you should opt for the most pure protein possible. It is best to choose hydrolyzate, since it contains nothing but protein. In the case of replacing food with a cocktail, preference should be given to “slow” types of additives, milk, casein or multicomponent.

Optimum Nutrition. The brand's whey proteins have been in the top sales for many years. The compositions of the cocktails are balanced, the amount of impurities is reduced as much as possible. The approximate cost for 1 kg is from 2500 rubles.

Ultimate Nutrition. A popular sports nutrition manufacturer from the USA, which preserves the quality of the product as much as possible by purifying the protein at low temperatures. Price per 1 kg from 1000 rubles.

SAN The company produces high-quality, easily digestible cocktails that are not destroyed due to cleaning at low temperatures. The price for 1 kg is about 2000 rubles.

Dymatize. A leader among sports nutrition manufacturers, producing 100% hydrolyzed isolate, which is indispensable for drying. Cost per 1 kg from 2000 rubles.

BioTech. The brand pays special attention to a high percentage of quality protein content. The company's protein contains L-arginine hydrochloride, which increases the production of nitric oxide. The cost for 1 kg is about 2300 rubles.

B.S.N. The brand perfectly combines reasonable prices and high quality in its products. Approximate cost for 1 kg from 1300 rubles.

Scitec Nutrition. The brand produces high-quality whey protein concentrates with a high percentage of protein. The approximate cost for 1 kg is from 1150 rubles.

Pure Protein. A democratic sports nutrition brand that produces quality products. The price of whey protein concentrate per 1 kg is about 925 rubles.

SynTrax. The brand is famous for its high-quality whey protein isolates, which undergo high-quality processing. Price for 1 kg from 1820 rubles.

Weider. The products of this brand that are worthy of attention are complex proteins at a competitive price - from 1,600 rubles per 1 kg.

Recipes with natural protein

When asking yourself the question of which protein is best for gaining muscle mass, it is worth considering that you can prepare a complete protein snack yourself, from foods rich in this substance.

Chocolate cookies

Ingredients:

protein powder with chocolate flavor - 25 g;
peeled sunflower seeds - 10 g;
egg white - 1 pc.;
vegetable oil - 0.5 tbsp;
cinnamon;
cocoa - 0.5 tsp.

Delicious Calorie-Free Cookies with Protein Powder
Recipe

Sunflower seeds are fried in a dry frying pan until golden brown. Mix all ingredients in a deep bowl. Add cinnamon to taste, a quarter teaspoon is enough. Spoon the mixture onto a baking tray lined with baking paper. Bake in an oven preheated to 180°C for 15 minutes.

Blueberry Protein Muffins

Ingredients:

200 g cottage cheese;
100 g oatmeal;
100 g oat bran;
3 chicken eggs;
125 ml kefir;
25 g protein;
blueberries (fresh or frozen) - to taste;
cinnamon - to taste;
stevia - to taste.

Protein-based cupcake: tasty and good for muscles
Recipe

Beat eggs, stevia and cinnamon until light foamy. Add the remaining components and mix until smooth. Place in molds and bake in the oven at 200°C for 20 minutes.

Chocolate banana muffins

Ingredients:

60 g coconut flakes;
25-30 g chocolate flavored protein powder;
4 egg whites;
1 banana.

Protein with chocolate flavor enriches the body with proteins
. Recipe:

Beat the egg whites and coconut flakes until a thick foam forms. Mash the banana with a fork or crush it with a blender and add it to the whites. Stir until smooth and add protein powder. Distribute into molds (it is better to use silicone ones) and place in the oven preheated to 180°C for 12 minutes. You can use fresh berries or fruit slices for decoration.

Protein mixtures of natural origin

Having trouble choosing the right protein? We will make your task easier and present a list of the highest quality protein mixtures.

100% whey protein isolate! The highest quality instant release protein blend!

Fast-acting hydrolyzed whey protein without lactose, fat or carbohydrates.

21 g of protein per serving, a protein complex for effective muscle gain.

Fast-absorbing whey protein. Contains whey protein isolates and easily digestible Hydrowhey whey peptides.

Universal complex protein, contains 6 different types of protein with different rates of absorption, from slow casein to fast isolate.

Low-carb whey protein is an ideal choice for those watching their weight!

A complete protein supplement enriched with probiotic cultures to support digestion and strengthen the immune system.

Hydrolyzed whey protein is highly purified and has a fast absorption rate.

Hydrolyzed whey protein enriched with digestive enzymes, betaine and creatine.

In my opinion, the quality of the protein powder is much more important than the overall protein content.

Carefully study the information on the label when purchasing protein powder (preference should be given to those protein mixtures that contain no more than 7-10 ingredients). In addition, try to choose protein mainly with natural ingredients. If you find it difficult to pronounce the composition of the protein mixture, it is better to leave such a product on the shelf.

Also, when choosing protein powder, you should not take advertising promises at face value that so-called “additional ingredients” can supposedly speed up muscle gain.

Sports nutrition manufacturers resort to all sorts of tricks, adding a negligible amount of some additional ingredient to the protein powder. This substance itself may be useful for accelerating muscle gain. However, taking into account the quantities in which it is presented in the protein mixture, one cannot count on any additional effect.

Types of Protein Supplements

Special protein supplements are used to replenish the daily protein requirement. There are different types of additives, which differ in origin, degree of purification and effect.

Protein for gaining muscle mass - when and which one is best to use.

Casein

Casein is a multi-component protein supplement that is obtained as a result of enzymatic curdling of milk. It provides the body with amino acids for a long time due to the fact that it is slowly digested. Casein protein dulls the feeling of hunger, so it is recommended to be used during the drying phase.

Casein is used as an auxiliary substance in gaining muscle mass.
Casein allows you to preserve muscles without consuming extra calories.

Experts say that this supplement is not suitable for actively gaining muscle mass, as it shows worse results compared to other types of protein.

The only contraindication to the use of casein is individual intolerance. An allergic reaction to a product is usually accompanied by signs of food poisoning: nausea, vomiting, headache, and general weakness. If the dosage indicated on the package is not followed, unpleasant side effects may occur.

Collagen protein compounds

Collagen ensures normal mobility of ligamentous and joint apparatus, increases the elasticity of muscle tissue, and is responsible for the growth of new cells. Its use reduces the risk of injury during heavy physical activity, helps speed up metabolism and the process of repairing muscles damaged during training.

Collagen accelerates cell growth and increases muscle elasticity.

In its pure form, this substance is not absorbed, so hydrolyzed collagen or gelatin is used as a dietary supplement. Their only difference is the speed of action. Collagen hydrolyzate begins to work faster, since the body does not have to spend additional time and energy breaking it down into amino acids.

Soy protein compounds

As the name suggests, soy protein is made using soybeans . In terms of its properties, it is not inferior to additives made on the basis of milk protein, but does not contain lactose and cholesterol.

The main disadvantage of soy protein compound is that it is difficult to process by the digestive tract. Moreover, its composition is rich in lecithin, which prevents the accumulation of fatty deposits in the liver , accelerates the excretion of bile and strengthens the nervous system.

Soy protein prevents the accumulation of fat deposits

In some cases, tests show that soy protein lowers blood cholesterol levels, for this reason it is recommended for those who suffer from excess body weight.

To actively gain muscle mass, it is better to give preference to other types of protein, since this type of supplement has the least value for the body.

Soy protein is a good option for vegetarians and people who are lactose intolerant.

Whey Protein Compounds

Whey protein is currently the most popular supplement among athletes of all sizes. By origin it is filtered whey.

Whey protein is a natural product that has been removed from fat and excess carbohydrates. It contains almost all the amino acids necessary for the body to function properly. Stimulates insulin production and increases the body's defenses. It is absorbed in a short period of time, therefore it promotes active muscle growth.

Forms of release of whey protein.

Whey protein compounds come in four types:

concentrate - 55-89% protein, the rest comes from peptides, fats, lactose. The cheapest in cost;
isolate - 90% protein, fats, lactose;
hydrolyzate - 99% protein, has an unpleasant taste. The most expensive among protein supplements;
whey multicomponent protein - produced by combining concentrate and isolate, additionally enriched with vitamins and microelements.

The type of whey protein compound depends on the intake characteristics. It is recommended to take the concentrate half an hour before classes. The isolate is drunk 30-60 minutes after completing the workout, the hydrolyzate - immediately.

Protein for body beauty and muscle demonstration

Whey protein is not recommended for use by people suffering from liver and kidney diseases without a doctor's permission. It is also necessary to remember that its excessive consumption can cause nausea, flatulence, and intestinal pain.

A clear contraindication to the use of the supplement is lactose intolerance.

Egg white compounds

Egg protein contains all the amino acids necessary for humans. It is made from natural dehydrated proteins ground into a fine powder and processed before packaging to protect the product from salmonella.

Egg protein compounds are absorbed at an average speed, so they not only promote the growth of muscle mass, but also prevent the destruction of muscles during the drying process.

Like soy, egg protein is the best option for people suffering from lactose intolerance, and it contains virtually no fat or carbohydrates. Not everyone will like the product in its pure form, so aromatic and flavoring additives are often added to it.

Whey Gold Standard

Whey Gold Standard is the best of its kind. An unsurpassed leader among world standard manufacturers.

Thousands of athletes have rated this product as optimal.

Optimum Gold Standard shares first place with Whey Gold Standard.

Best selling product with optimal properties, including whey protein isolate. Record content per serving: 24 g.

Taste qualities

Natural protein for girls can taste very nasty. That is why it is worth purchasing a product with various masking additives or dissolving the powder in fruit juice; it is best to use orange or apple juice. It can also be sweetened with cocoa or jam. A good option is to take berry (strawberry, cherry, raspberry) or vanilla flavor; you can easily drink it with regular water and milk. However, the best protein for girls is chocolate, as it will not only satisfy the daily need for sweets, but also provide the body with fast carbohydrates.

Concentrate, isolate or casein?

The form of protein powder is another hotly debated issue. Without going into the weeds of theory, you should know the following.

In my practice, I had the opportunity to try each of these forms, after which I came to the conclusion that there is no difference between them. Of course, this is just my personal opinion. But if you have no money problems and you are confident that the form in which you take the dry powder will determine your success in bodybuilding, then check out this little guide.

Concentrate is an excellent form of protein powder with an average rate of absorption. Typically taken between meals.
Isolate – this form of protein is absorbed much faster. It is recommended to take it immediately after training to maximize the delivery of proteins and amino acids to exhausted muscle cells.
Casein has a long absorption period (compared to concentrate and isolate). Bodybuilders and strength athletes use this form of protein powder, usually as their last meal in the evening, thereby ensuring a constant supply of amino acids in the blood during sleep.

Don't be fooled by advertising

Sports nutrition manufacturers are known for their love of aggressive advertising campaigns. Don't fall for the advertising hype. Otherwise, you risk overpaying for something you don't need.

I'm not saying that these companies' products are of poor quality or that they don't deliver results. It's just not worth the money they're asking for it. Take a little time to compare the ingredients of certain protein mixtures, as well as reviews of their manufacturers. Don't let advertising hype influence your decisions.

I buy protein powder produced by a little-known company. It is packaged in simple packaging and sold without intrusive advertising. The mixture itself is made from high quality ingredients and I trust the manufacturing company. This is what matters.

Whey Protein

Whey protein is one of the most popular protein products on the market.

It is a milk-based protein that is quickly digested and easily absorbed by your body, making it an ideal choice as a sports nutrition product.

Whey protein is considered a complete protein because it contains all nine essential amino acids needed for optimal health.

It is especially rich in an amino acid called leucine, which turns on processes in your body involved in building muscle ().

Due to its high leucine content and rapid digestion, whey protein increases muscle protein synthesis (the process by which your muscles grow) more than other types of proteins, particularly casein and soy ().

Several meta-analyses show that whey protein supplementation significantly increases muscle size and strength when combined with resistance training (, , , ).

Whey protein also promotes a feeling of fullness, which can help you lose excess fat by eating less throughout the day (, , ).

In addition, whey protein prevents muscle loss during calorie restriction, especially when combined with exercise (, ).

This is important because your body tends to lose muscle mass as well as body fat while dieting (,).

There are different forms of whey protein. Which one is better you can find out on this page – Whey Protein Isolate or Concentrate: Which is Better?

Summary:
Whey protein is quickly and easily absorbed by the body, making it an ideal source of protein for your workouts. It also helps reduce body fat mass by promoting feelings of fullness and reducing muscle loss during dieting.

Combination Products

These substances are one step lower than hydrolysates due to their lower amino acid content. Accordingly, their price is an order of magnitude lower.

Sinta-6. This is a combined element. Contains 5 g of BCAA, 10 g of essential amino acids, proteins and carbohydrates.
Platinum Hydrowhey contains hydrolyzate and carbohydrates.
Protein 80 Plus from Weider is a high-quality complex product consisting of four components.
Probolic Dymatize SR from MHP is soy-based with high-quality taste characteristics.

What are the benefits 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. Gainers were the first nutritional supplements developed by scientists for people involved in sports. They accelerated the growth of muscle mass and relieved the gastrointestinal tract by reducing food intake.

The overall positive effect of using gainers can be expressed in several points:

they provide the body with energy;
contribute to gaining the necessary weight;
increase endurance;
accelerate the body’s recovery after competitions and training;
have an anti-catabolic effect.

The effect of a gainer for thin men

There are common cases when guys with a thin physique, due to rapid metabolic processes in the body, cannot gain weight regardless of the amount of food. People with this body type are called ectomorphs.

Protein for girls

The reason why girls take protein is almost the same as for men, with some nuances.

Consumption for increasing muscle mass for girls depends on the level of exercise (intense more than three times a week):

professional sports
heavy physical training to build muscle
heavy physical training with the goal of increasing body weight through muscle rather than fat tissue

The standard single dose for girls is 30 g. Some manufacturers (mainly for marketing purposes) produce cocktails for women, but the composition is no different.

Protein from regular food is absorbed much longer, and the volume of food must be significantly increased, which means the volume of unnecessary fats and carbohydrates will increase.

The protein mixture contains almost pure protein, which is purposefully used for tissue restoration and growth.

Protein Myths

Large amounts of protein are harmful to the kidneys

Taking protein negatively affects the functioning of the kidneys, provided that a single intake of protein exceeds 40g. In this case, the kidneys begin to intensively remove excess protein from the body, since our body absorbs about 40g at a time. protein, excess is excreted.

Also, if you have kidney disease, taking an increased dose of protein will negatively affect their work, in other cases the protein is not dangerous and harmless, it is found in meat, dairy products, soy, it’s just that the protein concentration is higher in protein.

By taking protein, your body will become very muscular.

Don’t worry, the female body contains the level of the growth hormone testosterone much lower than men, the protein will make the muscles denser, help strengthen the ligaments and tendons (of course, subject to training), but will not make you a mutant and masculine.

In order to gain muscle, you need to work with heavy weights, take additional other nutritional supplements and one meal of protein will not spoil your femininity. With the help of foods with a high protein content, they lose weight, as the proportion of fast carbohydrate intake decreases. And remember, the calories the body receives from protein are not stored as fat.

Protein is bad for bones

There is a small amount of truth in this, increased protein intake reduces the amount of calcium in the bones, but only to a small extent, this is more than compensated for by taking dairy products or special calcium supplements. But this does not mean that taking protein the bones will become brittle and weak, this is a fiction.

Protein dosage and schedule

The correct intake is determined by the daily routine, the intensity of the load and the goal.

How to take protein to gain muscle mass? So-called “fast proteins” (the purest ones, which begin to act 30 minutes after consumption) are recommended to be consumed immediately after training.

It also makes sense to divide the single dose into two parts - before and after training.

Two to three hours before bedtime, it would be correct to take so-called “slow proteins”, which are less purified and continue their action in a less intense form, but throughout the night.

Laboratory studies have established that the daily dose calculated per 1 kg of body weight is 1.5-2 grams. That is, for example, with a weight of 80 kg, the calculation will look like this: 1.5 x 80 = 120 g or 2 x 80 = 160 g. The daily dose must be divided into 2-3 parts.

Conclusion

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. Consequently, girls with a thin skeleton, naturally thin muscles and a very low body fat content will be able to gain high-quality muscle mass without fat with the help of a gainer if used correctly.

Let's cook at home

The advantage is a lower price and a wider range of tastes. Here are some examples.

We make our own homemade protein to gain muscle mass.

Protein milkshake

100 g yogurt
100 g ice cream
1 banana
200 ml milk

Mix everything into a blender. The composition of nutrients is determined by the components of the food.

Egg cocktail

1 egg
2 tbsp. spoons of sour cream
50 g milk powder
Orange juice.

Mix everything in a blender as well.

Curd cocktail

50 g low-fat cottage cheese
30 g sour cream
one egg white
lemon juice to taste

Mix in the same way until a homogeneous mass is obtained.

The basis of proper healthy nutrition for athletes is strict adherence to the balance of essential nutrients, selection of the correct daily regimen, and implementation of the trainer’s recommendations.

In combination with a well-developed system of physical exercises, the desired result will not keep you waiting.

Home cooking: recipes

You can diversify your diet with delicious drinks that promote muscle growth and weight gain. Drink a smoothie morning, afternoon and evening. There should be at least five meals.

As a base for drinks, take kefir or milk with a fat content of 2–3%. Protein comes into the body mainly from cottage cheese or eggs. Sources of carbohydrates can be regular sugar, honey, jam, peanut butter, dark chocolate. Use natural ice cream. Always try to drink a freshly prepared drink.

Curd and banana cocktail

The drink requires 120 grams of cottage cheese, 100 grams of oatmeal, a medium-sized banana, a dessert spoon of peanut butter, 250 ml of fresh milk.

Use regular oatmeal; instant oatmeal is not suitable for our recipe. Cottage cheese and milk must be fresh. For taste, add a spoonful of cinnamon, honey, and a lemon wedge. Place all ingredients in a blender bowl and mix for a minute to form a homogeneous paste. Drink the drink slowly, prolonging the pleasure. The finished cocktail is rich in carbohydrates and will saturate the body for the next two hours.

Nut-banana smoothie

Ingredients: four bananas, 200 grams of cottage cheese, half a liter of milk, a couple of spoons of honey, 100 grams of nuts.

Drink the drink in two doses. One hundred grams contains 6 grams of protein. This cocktail turns out very tasty and nutritious. Be sure to take natural nuts; you cannot use salted nuts from bags. Walnuts are very healthy. Pre-clean them and crush them to a fine powder.

Sour cream cocktail

Ingredients: 1 00 ml of juice, one raw egg yolk, 150 grams of sour cream, lemon juice and a spoon of olive oil.

Take pineapple or orange juice. It is preferable to choose freshly squeezed juice. The fat content of sour cream is not lower than 2%. For flavor, sprinkle the finished drink with nutmeg.

Cocktail with cocoa

To prepare, take one tablespoon of cocoa, 200 ml of drinking water, the same amount of milk, 400 grams of natural cottage cheese.

Coconut flakes will add flavor to the finished dish.

Chocolate cocktail

Crumble a few pieces of dark chocolate into 250 ml of kefir, add one quail egg.

Mix all ingredients in a shaker. This drink is great for snacking.

Which protein is best for gaining muscle mass?

Since protein is the building material for muscles, taking any of the available high-protein sports supplements would be appropriate.

It is best to use “slow” protein and take it before bed;
and before and after training, and between meals, consume high-carbohydrate cocktails and amino acid complexes.

Casein protein

An excellent option for those who need gradual absorption of protein is casein protein. This protein is called “slow”. It is ideal as an additional source of protein between meals and before bed.

Despite the popular belief that this product is needed in the diet when gaining weight, it can also be taken on a diet aimed at weight loss, since by replacing a meal with it, a person will feel full longer than from any other form of high-protein shake . This product is an excellent anti-catabolic.

Milk protein

Another type of “slow” protein is milk protein. It is created from whey and casein powder in a 20/80 ratio and is no different from casein protein.

Soy protein

The next high protein product is soy protein. It consists of plant proteins and does not have a complete amino acid profile. Of course, this supplement is actively used by vegetarians and those people who suffer from lactose intolerance.

An important feature of soy protein is its positive effect on estrogen production. This property is very useful for many women, but men need to be careful.

Egg protein

Particular attention should be paid to egg whites. This protein supplement is highly digestible and has the most complete amino acid profile. It is perfect for those whose bodies are lactose intolerant. Its disadvantage is its high cost.

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Another great source of protein is multi-component protein. This supplement is a complex of protein powders of different types. It contains: casein and whey powder, egg and milk. This composition provides maximum benefit due to the full amino acid profile, long-term supply of protein, which begins to be partially absorbed within the first hour after consuming the supplement and gradually nourishes the body for up to six hours. The composition of such supplements can be supplemented with BCAAs, glutamine, healthy fats and even creatine.

The best protein for gaining muscle mass in 2019-2020
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Yaroslav Brin's training program. Power training.
How to take protein to gain muscle

How and how much gainer to take

Gainer is consumed in the form of cocktails based on water, juice or low-fat milk. Under no circumstances should you use boiling water for this, otherwise the protein will partially coagulate, which will reduce the benefits of the product.

You can take the gainer in combination with other products, for example, oatmeal.

The amount of dietary supplement per day is limited only by the daily dose. If the goal is to gain weight, it is better to divide the use into several times, paying special attention to taking it after the gym in order to reduce the catabolic processes.

There are two most effective regimens for taking weight gainers:

Taking the supplement on rest days: a portion of gainer in the morning, then between meals and in the evening (but not at night!).
On training days, the ideal regimen would be: take the supplement in the morning, then 30 minutes before training and immediately after training.

Remember! It is not advisable to consume a gainer cocktail immediately before a workout - it can increase your blood sugar levels. If insulin is released into the blood, the content of testosterone and growth hormone will decrease, and this is extremely undesirable when gaining weight. Therefore, it is best to take a cocktail 30 minutes before the start of classes.

Below is a table that will help you figure out how to take a weight gainer correctly, taking into account your weight and diet.

The dosage in the table is based on the serving size for every 10 kg of 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

What types of protein shakes are there?

Depending on the goals, athletes choose from 3 supplement options:

● Isolate.
● Concentrate.
● Hydrolyzate.

Isolate is characterized by deep cleaning, which is why such protein mixtures contain almost 100% protein (the amount of impurities is minimal). This cocktail is well absorbed by the body, so athletes often take it after training to restore energy reserves. The concentrate is not so purified, and the protein content in it varies between 20-50% of the total volume. The hydrolyzate, in turn, is not purified at all, but only fermented. The main advantage of this supplement is its excellent absorption by the body.