A gainer is a dietary supplement made up of proteins and carbohydrates. Sometimes creatinine, amino acids and vitamins are added to this mixture. Also, fats may be present in the composition. The purpose of the gainer is to increase muscle mass in people engaged in strength training.
Instructions
Step 1
The gainer action lasts for several hours. The supplement quickly restores the body's energy supply. The gainer should be consumed with a specific muscle-building meal plan. People who are prone to gaining excess weight should use the gainer with caution. The gainer is especially recommended for people with an endomorphic body type. With this physique, the body is not prone to the accumulation of fat reserves.
Step 2
Most of the gainers are manufactured by foreign companies. Often there is no Russian translation on the packaging of a foreign product. Sometimes the instructions indicate a different system of measuring values, there are no instructions on the correct use of the gainer.
Step 3
The best time to use a gainer is right after strength training. At this moment, the protein-carbohydrate window opens. Taking a gainer during this period of time will help restore strength, enhance regenerative processes in muscle tissue. Also, the gainer will be able to suppress muscle catabolism and restore energy reserves.
Step 4
It is possible to take a gainer before strength training. In this case, the body will receive a supply of carbohydrates, which will allow you to train longer and more intensely. A high concentration of amino acids will prevent the development of a catabolic process. But in the case of taking a gainer before training, the body will not lose its reserves of adipose tissue. An increase in fat gain may well occur.
Step 5
To support the body with a constant amount of amino acids, proteins and carbohydrates, the gainer can be drunk between meals. This method of administration increases the metabolism. If the gainer contains a large amount of protein, it can be consumed at night, before bed. Thus, at night the body will be provided with proteins and amino acids. For a quick set of muscle mass, a gainer must be consumed daily. The same regimen is recommended for people with low body fat.
Step 6
To use a powder gainer, you need to make a cocktail. To do this, mix 150 grams of powder with 0.3 liters of liquid. The liquid can be selected based on taste preferences, calorie content and ease of mixing of the powder. As a liquid, you can choose water, milk or fermented milk products.
