10 tips on choosing a gainer

Before buying a geyner, it is important to determine whether it can help achieve goals, maybe it is better to stay on protein? The first one is advised to acquire ectomorphs - thin, wiry people who find it difficult to gain muscle mass. Endomorphic, full-bodied, it is recommended to take protein or low-calorie gainers, as they will not allow the subcutaneous fat to linger in the body. Those who do not know which group they belong to (especially beginners) will be approached with complex mixtures. They contain less carbohydrates than in gainers, but not much protein.

Before exercise, it is recommended to take protein, because it increases energy metabolism and decreases the level of cortisol (a stress hormone that slows down weight gain). An alternative are high-calorie gainers, in which the protein content reaches 70% -80%. It is important to remember about 2 rules:

1. Ectomorphs take sports nutrition right before training, after classes they wait a few hours and drink an ordinary weight gainer.
2. Athletes better to use the mixture for 30-40 minutes before class, so as not to disturb the production of hormones.

As a rule, professionals use both gainers and proteins, it is not necessary to stop the choice on one thing. These products help with eating disorders, solve the problem of deficiency of proteins and carbohydrates.

According to the athletes, the low cost of some gainers is due to extraneous ingredients that increase the useless mass. When choosing, it is important to read the composition: the more in addition the active substance, the better. Even the addition of flavor in the Gayner reduces the amount of nutrients.

The basis of proper nutrition are carbohydrates, which should be about 60% -80% of the total. But in second place are proteins, they get to the norm is much more difficult. The best gainers offer from 20% to 50% protein, as well as minerals, vitamins and fats for effective digestibility of active substances.

Despite this, products with a high content of protein, which beginners may mistakenly find the highest quality, gain popularity. They definitely have advantages, but their physique is different. The choice of a gainer depends on this:

1. Ectomorphs are difficult to gain weight, they do not need a lot of protein. But you need high-quality carbohydrates. The protein content in the geyner should be 20% -40%. It is allowed to use it every day, including during rest periods.
2. Endomorphs are rapidly gaining not only muscle mass, but also fat. They do not need carbohydrates, but protein is important. A gainer with a high protein content (about 70%) 30 minutes after a workout will allow you to save the result without gaining subcutaneous fat. On free days, additional sports nutrition is not required if there is no calorie deficit.
3. Mesomorphs have pronounced muscles and little fat. They can choose gainers to their taste, with protein for weight gain and with carbohydrates for active cardio workouts.The proportion of protein should be about 50%.

It remains only to understand how to find a high-protein gainer. The most popular manufacturers of this type of food are True Mass, Pro Complex Gainer and Elit Mass. They contain about 60 grams of protein per 80 grams of carbohydrates. In gainers more expensive at 3 or 4 place there are components to accelerate the growth of mass and rapid recovery. Fat or will not be at all, or very little.

In the best gainers caloric content varies with the active substances. At the same time the portion size depends on the individual characteristics and the tasks set. High-calorie mixtures are recommended to ectomorphs and lean beginners, from 300 kcal per 100 grams. They will help you gain weight and keep the result. The rest is better to pay attention to the gainers easier, about 100 kcal. Professional athletes combine sports nutrition and the size of servings to get the daily rate of macronutrients.

The supplement of a sports supplement depends on caloric content:

1. The lower the weight, the smaller the dose of the gainer is required by the body.
2. People on a diet should increase the portion to get proteins and carbohydrates.
3. If you can not eat after a workout, you can prepare a gainer in advance and drink one serving.

When choosing a product, it is important to see how much sugar is contained per 100 grams of a substance. Not very conscientious manufacturers add it to the goods weighed more, without thinking about the consequences. An excessive amount of sugar causes insulin release and increases the level of serotonin (mood hormone). All together leads to drowsiness, laziness and irritability. Insulin helps to accumulate fat in the body, which only prevents athletes. In a good gainer no more than 30 grams of sugar, a maximum of 60 grams for very thin people in the mass.

The main task of sports nutrition is to increase calorie content, but you can achieve the goal in different ways. All types of effects of a geyner on the body are divided into 4 groups depending on nutrients. The choice directly depends on what exactly the supplement does with the body:

1. Amino acid. They are most popular among lovers of strength training. In these geynery many protein and amino acids. They compensate for the lack of calories, give energy and strength for training.
2. Causing appetite. These gellers contain substances that stimulate the feeling of hunger. They are best suited for people with a fast metabolism. Herbs are usually added to the composition, and ginger or mint is drawn on the label.
3. Stimulating hormones. Such weight gainers are most commonly used by men for weight gain. The structure includes components that change the production of testosterone (l-glutamine, acids, vitamin D3, zinc, magnesium). This hormone affects muscle growth and increases body weight.
4. Vitamin complexes. Sports will not help to achieve maximum results if the body does not have enough vitamins and minerals. These weight gainers are especially relevant for people on a diet who limit themselves to food choices. The composition often includes potassium chloride, vitamin A, calcium.

The best gainers contain minerals and vitamins, as well as nutrients. Even small amounts of unsaturated fats aid absorption and increase the effectiveness of the product. Many manufacturers add creatine and glutamine, which have an anabolic effect - they trigger reactions in the body, which lead to muscle building. Fat in the gainers are in last place in the composition and a little help digestibility.

Since protein is one of the first places in the composition of a geyner, its quality greatly influences the result.The most popular whey and complex proteins. Soy protein was one of the first, which was used in sports nutrition, but many recommend to give it up.

Manufacturers add different types of protein, because each has its own strengths and weaknesses. The best gainer contains a protein that fits the individual characteristics. In total, they are divided into 4 categories:

1. Whey Popular among athletes for use after exercise, because it starts the production of insulin and other anabolic hormones for muscle growth. This protein supports the amount of amino acids in the blood. However, the serum is easily absorbed, after it quickly appears hunger.
2. Casein. This protein is not so much affect the weight gain, but perfectly quenches the appetite. A person feels satiated for 6-8 hours, which is suitable for losing weight.
3. Soy. This protein has a very low biological value and production cost, these are the cheapest gainers. It is suitable for those who, for whatever reason, refused animal protein. This protein contains the female hormone, so the increase in muscle mass is not as noticeable as with other species.
4. Egg. The most expensive to manufacture, rarely used in geiners. However, it is considered ideal because it contains many amino acids. Luxury manufacturers sometimes interfere with egg and whey proteins for greater effect.

Relatively recently, the fifth type of protein appeared - complex. It is created on the basis of serum with the addition of casein, soy and egg. It is considered an effective option, but the results will have to wait longer, as it does not have strong advantages (and disadvantages). This protein is inexpensive and is suitable for most athletes. Integrated protein in the gel is recommended for beginners who do not yet know their dose and needs.