Geyner is a sports supplement consisting of a combination of proteins and carbohydrates. Often, minerals and vitamins are added to it, which improve the absorption of the product. This composition gives the athlete energy and simplifies training. The main goal of gainers is to quickly gain weight by increasing muscle mass during exercise.
It is worth considering the additional intake of carbohydrates and proteins, who regularly spends a lot of energy in the gym and wants to see noticeable muscle growth.
Carbohydrate-protein mixtures are suitable for those who suffer from insufficient weight, are not able to adhere to strict nutritional patterns or do not see progress from training.
The advantage of gainers is that they quickly restore the body’s energy reserves after intense exercise and eliminate fatigue.
Also, the supplement is able to:
Gainers are usually associated with a power load, but this opinion is erroneous. The supplement is indispensable for aerobic training, boxing, athletics and sports.
It allows you to extend exercise time and restore muscle faster after any load.
There are several varieties of additives, which primarily differ in composition, namely the percentage of proteins and carbohydrates. It is customary to distinguish the following types of gainers:
One portion of the product contains from 1 to 1.3 thousand calories.
They have little sugar and a lot of high-quality carbohydrates with a low glycemic index. A standard serving contains no more than 1 thousand calories.
Of course, such a division is conditional. There are many intermediate products between fast and slow gainers. Often in them the merits of both types are skillfully combined.
The choice of a specific gainer depends on the individual characteristics of your body. If the weight is insufficient and the metabolic rate is high, use high-calorie gainers. They will add extra calories to the diet, which, together with sports, will help build muscle in a short time.
If you have excess adipose tissue, give preference to high-protein gainers. "Quick" supplements are contraindicated to you, because they will provoke an increase in body fat.
In order for the supplement to give maximum effect, you need to take it correctly.Beginners often make the mistake of using a gainer at night. It is necessary to drink the gainer an hour before or 30 minutes after the training.
This reception scheme is explained very simply. Full training leads to high energy consumption.
If the energy level drops, then continuing the activity will be not only difficult, but also dangerous. Energy is taken from carbohydrates, so taking a gainer before class is justified.
Reception of a gainer after class helps to quickly replenish the body’s strength and reserves by closing the so-called carbohydrate window. If these are your goals, then be sure to drink the supplement within half an hour after completing your workout. So the body has time to process carbohydrates into glycogen.
You should also not forget about the gainer during the days of rest. When there are no workouts, drink it before lunch. This will prevent the body from using internal reserves. You can also take one serving of gainer a few hours after breakfast.
If weight gain does not occur, increase the dosage on the days of classes and rest.
But worth it too much. In most cases, just one extra serving is enough to get the desired result.
When taking sports nutrition, you should pay special attention to the quality of your diet. Remember that weight gainers are just a supplement that cannot provide your body with all the necessary vitamins and minerals. One gainer gain is not enough, make the food as varied and balanced as possible.
Professional athletes are advised to eat fractionally - the body needs 6-7 small servings of food per day. First, you can study the composition of products and keep track of calories, this will help you make the diet healthy and comfortable. Usually, athletes fully eat 3-4 times a day, and take sports nutrition 1-2 times. This approach allows the body to get everything that it needs.
A standard portion of a gainer contains 20-40 g of protein, 50-80 g of carbohydrates and a small amount of healthy fats.
The presence of other substances differs in different companies. Do not exceed recommended doses, as the product simply will not be absorbed.
Cooking a gainer is not difficult. One portion of dry matter must be diluted in a glass of liquid. Water or milk is best.
After that, the product is ready for use.
Weight gainers can be combined with other types of sports nutrition. It is best to combine it with creatine. This is due to the fact that proteins and carbohydrates in the composition will contribute to faster absorption of creatine. You can also take protein complexes and multivitamins.
The gainer should not be used during active weight loss or if you are working on creating relief.
The gainer consists of natural ingredients, therefore it does not differ from other food products. It can be taken by men and women at any age.
Geyner is harmless, but in some cases, his individual intolerance develops, which leads to indigestion. This usually occurs with problems with the pancreas.
In case of diarrhea, you need to stop taking the gainer for several days, and then continue to drink it in small doses. Consult a doctor.
The gainer allows you to provide the body with additional energy and make classes more effective. With the right intake, a quick result is achieved. Within a month, significant muscle growth can be expected.