You work out several times a week, but you can't seem to get to build muscle ? The problem certainly comes from a diet too low in calories. A gainer can help you reach a higher calorie quota in order to build muscle and gain weight. Find out how gainers work for athletes in the mass gain phase.
What is a gainer?
In the field of sports nutrition, a gainer is a food supplement associated with weight gain.
High in caloriesIt is mainly composed of carbohydrates and proteins. It therefore promotes anabolism and muscle growth. Vitamins and minerals can also be added in some of these supplements.
The gainers are recommended for bodybuilders who have difficulty gaining weight or for people who are simply gaining mass. But we'll come back to that later.
Three main types of gainers are offered on the market:
- hard gainers, mainly composed of carbohydrates
- intermediate gainers, which contain about 60 % of carbohydrates
- lean gainers, more balanced in terms of the ratio between carbohydrates and proteins (more than 40 % of proteins)
You have understood, the objective of a gainer is simple: to offer a maximum of calories through a protein and carbohydrate intake. It's up to you to choose yours according to your goals.
Attention, all caloric surplus can lead to fat storage. To know your needs, a calorie calculator is available for free on my website. From your maintenance calories, you can simply add calories to gain volume (this is the principle of a mass gain) or remove them to lose weight (this is the principle of a dry weight loss).
Why use gainers?
Do you have to use a gainer to progress in muscular training? I am regularly questioned on this subject by students.
If you are in one of the following three situations, incorporating a mass gainer into your eating habits can be interesting:
- case 1: you do not have enoughappetite to reach your caloric quota
- case 2: you don't have time to prepare sufficiently high-calorie meals
- case 3 : you do not have the possibility to transport your meals
The first case is one of the most common. Many people have difficulty gaining weight because they cannot eat enough during the day.
People often think, wrongly, that it is easier to lose weight than to take them. In reality, both goals are difficult to achieve. Depending on your situation and your metabolism, putting more weight on the scale may require consuming 3,000, 4,000 or 5,000 calories daily.
The easy way to gain weight is to eat high-calorie meals like pizza or fast food. This is what is known as dirty weight gain, or dirty bulk. But this method is strongly discouraged, because the weight gained is essentially fat. Not to mention the health problems it can cause.
In the case of a own weight gainThis means eating large amounts of healthy food. A weight gainer can help you get enough calories in, while making it easier to take in. It's easier to drink a liquid weight gainer than to eat half a chicken, especially if you've already eaten three meals during the day.
But gaining weight and muscle is a difficult goal. Building a massive physical cannot be improvised. It requires a real strategy, both in terms of training and nutritional intake. Call on a sports coach to save time and benefit from personalized support.
The mass gainers are also appreciated by some athletes for their convenience. Whether you don't have the time to prepare all your meals or you don't have the possibility to carry them to your workplace, these supplements can be an effective alternative. They are prepared in seconds and can easily be taken with your snacks in a shaker.
Conversely, gainers should be avoided if you are already in a caloric surplus through your traditional diet and you are gaining weight. Similarly, people who want to lose fat have no interest in consuming them since they must establish a caloric deficit to lose weight.
What is the difference between a gainer and whey protein?
If you're new to bodybuilding, it's logical to wonder what makes a gainer different from whey protein.
The difference may seem subtle, but it is fundamental.
The whey protein has the sole purpose of increasing theprotein intake to optimize muscle development. As such, it contains almost no carbohydrates and lipids. It can be consumed in the framework of a dry period.
On the other hand, a gainer allows to increase thecaloric intake It is a global diet, including the three macronutrients (proteins, carbohydrates and fats). It exclusively promotes weight gain.
Which sheathing to choose?
Many gainers are available on the market. But which one to choose?
To answer this question, we must look at its composition. As we have seen, these supplements contain mainly carbohydrates and proteins. But each of these macronutrients can be a mixture of different substances, more or less qualitative.
On the side of the carbohydratesSome gainers contain maltodextrin, dextrose, fructose, and sometimes sugar. If they are too present, these ingredients tend to cause a rapid increase in insulin, and therefore in blood sugar. This phenomenon favors the fat gain to the detriment of muscle mass gain.
It is preferable to opt for a product made from palatinose, oatmeal or barley flakes. In fact, a gainer with a low glycemic index is the best choice and is suitable for daytime consumption.
As far as protein intake is concerned, here again, not all gainers are equal. Ideally, a good gainer should contain these three essential proteins: casein, soy protein and whey (in concentrate or isolate).
It is also common to find amino acids such as Creatine or glutamineThis is a significant advantage.
For my part, in the mass gain phase, I use the Xtreme Mass Gainer from Prozis. With 1,300 calories per dose (60 g of protein and 250 g of carbohydrates) and an excellent assimilation, it is for me the best gainer for bodybuilding. Different flavors are offered: vanilla, chocolate, strawberry, etc..
How and when to take a gainer during the day?
You can take your gainer at different times:
- as a snack, between meals
- at mealtimes, if you are unable to eat enough
- before your weight training sessions
- right after your sessions
The effects of a gainer vary depending on when it is taken. You can, of course, take it at different times throughout the day (between breakfast and lunch, and between lunch and dinner, for example).
Before a weight training sessionA mass gainer will allow you to have more energy and delay the appearance of fatigue. At the end of training, it will bring sugars which are absorbed quickly to reconstitute the stocks of glycogen and accelerate muscular recovery.
To prepare a gainer, simply mix the desired dose with water or milk in a shaker.
In terms of dosage It is better to start gradually. The doses of gainer depend on the product chosen. Refer to the instructions for use on the jar.
If the recommended daily dose is 100 g, do not hesitate to start with 50 g. Since the calorie intake is high, it is essential to go slowly so as not to gain fat quickly. This will also allow your digestive system to adapt to this new protein intake.
Depending on the results obtained after a few weeks, you can adjust the dosage up or down.
My recipe for homemade gainer
If you have the time, you can prepare your own home-made gainers. It's the ideal way to gain weight and build muscle!
To make your own homemade gainer, you will need:
- almond milk with no added sugars (if you digest it, you can also use whole milk to increase the number of calories)
- 70 g rolled oats or barley flakes
- 10 g of grated coconut
- 2 bananas
- 90 g organic peanut butter
- 20 g honey
- 40 g of protein powder
For the recipe, it couldn't be easier! Add all your ingredients to a blender with ice cubes. You will obtain an excellent gainer of more than 1,000 calories. Of course, you can adjust the quantities of the ingredients according to your needs.
This delicious blend is perfect for building muscle.
Keep in mind that any increase in muscle mass mechanically implies fat gain. This is true for all athletes, whether they are beginners or more experienced. This extra fat mass is essential for the muscle building. The key is to know how to limit it by controlling the caloric intake and the quality of food.
Once you have gained muscle, you will need to lose excess fat by performing a dryerto perfect the definition of your muscles.
To conclude
High in protein and carbohydrates, gainers are effective dietary supplements for gaining muscle volume. They are particularly recommended if you are unable to consume enough calories to develop your body weight. You will find quality products on the market, but be careful with their composition. Whenever possible, use homemade gainers!
Also read articles:
How to successfully gain weight?
When and why adopt the cheat meal?
Focus on macros and micronutrients
What are the benefits of oatmeal in bodybuilding ?
