Gainers for gaining muscle mass: pros and cons. Application Guide

Gainer is a nutritional supplement, a high-calorie mixture that is common among athletes. Heavyweights and bodybuilders use it most . It is drunk with juice, milk or water, so you can not only gain weight, but also get a tasty product. It is quite difficult to replace it with a special diet, but the question of the benefits of a gainer remains open.

Gainer composition: natural ingredients

During physical activity, it is necessary to replenish the energy that the body expends during training, plus increase the number of muscle fibers. It is quite difficult to achieve this by eating regular, even high-calorie food. Therefore, athletes continue to use the supplement, wondering: is the gainer harmful to health?

The supplement is taken before, after, or during the protein-carbohydrate window . A gainer can replace one meal during the day. This is a carbohydrate-protein mixture, the consumption of which leads to rapid growth of muscle mass.

The diet is enriched with more carbohydrates and less proteins based on natural products. Carbohydrates serve as a source of energy, and proteins act as building materials for muscles. This is a high-calorie food, which is difficult for an athlete (especially a bodybuilder) to do without.

Gainers have different compositions depending on the brand of the manufacturer . In addition to carbohydrates and proteins, the supplement may include:

• wheat gluten, rich in amino acids;
• hawthorn fruits, which increase blood circulation;
• Eleutherococcus extract, which supports immunity;
• vitamins and minerals for vitality and energy;
• other supplements from plant sources.

Accordingly, their price may vary significantly depending on the number of components, their quality and volume.

Before purchasing the mixture, pay attention to its composition. The powder may contain a component to which you have an allergic reaction or individual intolerance. Then choose another jar, changing the manufacturer and composition. After all, you buy a gainer to benefit from its consumption.

Compound

A sports nutrition manufacturer is able to add attractiveness to a product by adding minerals, trace elements, and so on, but carbohydrates play a key role in gainers. The product should close the carbohydrate window that occurs after training and restore glycogen reserves.

In order not to fall for one of the tricks used by the manufacturer, it is worth knowing that the mention of maltodextrin in the product description is already a bad sign. Even though it is a complex carbohydrate, it behaves like sugar and is broken down immediately without the slow absorption period required.

Gainers are divided into fast and slow. The first ones are suitable for use before and after exercise, the second ones - before bedtime and on rest days, if you are not inclined to be overweight. They are also divided into high-calorie and high-protein.

Benefits of a sports supplement

Talk about the dangers of using gainers is most often exaggerated. If a person is absolutely healthy, then using this supplement does not threaten him in any way . In addition, it is produced from natural substances and cannot be called a mixture of chemical components.

Gainer affects the body as follows:

• increases energy and reduces fatigue;
• leads to an increase in amino acids in the body (protein is built from them);
• restores and builds muscles;
• body weight can increase by 3-7 kg per month.

Each person's metabolism is individual. If an athlete does not need a large amount of muscle mass (in athletics, for example), then he can do without using the supplement. He can build up the required muscle volume himself.

When a person tends to be overweight, the use of a gainer will lead not only to an increase in muscle mass, but also to an increase in body fat. Therefore, there is no need to experiment, but it is better to seek advice from a coach or sports medical specialist .

In most cases, taking a gainer is justified. But don’t think that this supplement can replace your regular diet. It is called a supplement because it is added to your regular (full) diet.

There is no need to take gainers for your health; it is better to replace them with natural herbal products. But in the diet of athletes, this supplement remains an important tool for increasing the required body weight.

Can a gainer be harmful?

Concerns about the use of a high-calorie product are somewhat exaggerated. Manufacturers are trying to supply the market with a high-quality drug that is certified and meets the requirements of athletes. It is better to buy an expensive product from a well-known brand . A cheap surrogate will harm the body: more does not mean better.

The approach to its use should be individual, taking into account the characteristics of the body, physique, age, metabolic rate and other indicators. In addition, the athlete must monitor the expiration date and composition of the supplement. It cannot cause harm because it is created on the basis of natural ingredients.

In sports circles, sometimes it comes to the fact that this product affects men's health, i.e. we are talking about male potency. Some people are afraid to use a gainer for this very reason. But this myth is not confirmed by anything.

When it comes to the dangers of a food additive, it is more appropriate to talk about its contraindications for a certain category of people:

• Disorders of the digestive system (bloating, pain). Such a reaction of the body is possible in the initial stages of taking the drug. Start the first doses with a lower concentration, and there will be no gastrointestinal reaction. If such a reaction is associated with the individual influence of any component, then replace the additive with another, but of good quality.
• Sometimes there are complaints of pain in the liver or kidneys . Perhaps the gainer is taken in large quantities or it is a side effect of taking the supplement. Taking large amounts of protein can negatively affect the functioning of these organs. You need to use the product in the recommended dosage or consult a sports nutrition doctor.

Athletes with chronic pyelonephritis (kidney disease) should not take gainers. In the kidneys, proteins break down into glucose and urea. When a lot of proteins enter the body, the kidneys work hard, and the disease worsens.

• Women, as a rule, limit their intake of gainer, as it is high in calories. When consuming the supplement, the female figure changes, unspent energy turns into fat deposits. If a representative of the fair sex uses the drug, then physical activity should be stable and absorb all the accumulated energy.
• Parents are often outraged if their teenage child starts taking a sports supplement. But it only benefits a growing body due to the large amount of energy and the content of natural ingredients. Side effects in adolescents are extremely rare.

There is a danger when taking large doses of the drug. But any abuse is fraught with consequences, and sports nutrition is no exception. At high dosages, the kidneys are stressed, which is affected by the consumption of large amounts of protein. Therefore, taking the recommended daily doses is the key to vigor and health.

Reviews from doctors about this sports nutrition are positive. If you are not diabetic, you digest casein (protein) normally, and are not intolerant to lactose (protein), then buy the supplement from a good manufacturer and increase your body weight. It is important that the athlete understands the principle of action of this nutritional supplement, then not only muscle mass will appear, but also athletic achievements.

Gainer is a supplement for replenishing energy reserves, rapid recovery after training and successful muscle growth. The supplement is suitable for people of normal and thin build.

How does a gainer work?

Before taking supplements, it is worth learning about their properties. It is necessary to understand how effective weight gainers are for gaining weight. Harm and benefit are the two main issues discussed in this article.

Gainer properties

What a gainer is - athletes, amateurs and professionals know about it. This is a nutritional sports supplement, represented by a mix of proteins and carbohydrates. The main purpose of using a gainer is to help build muscle. Protein acts as a natural material for building muscle tissue. The intake of impressive portions of carbohydrates into the body replenishes energy reserves. Some manufacturers have gainers with the addition of small amounts of additional ingredients, such as minerals, vitamins and more.

The purpose of a gainer is to protect against increased fatigue. The product gives a noticeable influx of energy. Within a month, thanks to the supplement, athletes gain from 3 to 7 kg of mass. There is an increase and rapid restoration of muscle tissue. The volume of amino acids in the body increases. Gainers are most popular among people with an ectomorph body type. The supplement helps to better tolerate significant aerobic exercise.

One serving of gainer contains from 500 to 1300 kcal. Caloric content is determined by the concentration of carbohydrates. Gainers can contain protein - 15-30%, but carbohydrates always predominate in them - 60-75%.

Gainer effectiveness

If after 14 days of taking a gainer your weight has not changed, then it makes sense to switch to a supplement with a higher percentage of carbohydrates. When, after a 2-week course, the weight has increased by 1-1.5 kg and this is mainly fat deposits, then you should choose another supplement with a minimum carbohydrate content or abandon the gainer.

If the weight increases by 1-1.5 kg, and this is pure muscle mass, we can conclude that the gainer is suitable for the athlete and works correctly.

In addition to taking an energy cocktail, you should supply yourself with protein, usually about 2 g per 1 kg of weight. You can take the gainer according to different schemes. The best option is to drink the supplement after training on active days, and on rest days replace one of your meals with 1 serving or take a gainer between meals.

The benefits of protein-carbohydrate mixtures

Like any product from the sports nutrition line, a high-quality gainer, when taken correctly, brings benefits, performing well the functions assigned to it.

• Products with any ratio of proteins and carbohydrates for rapid weight gain can be used by: ectomorphs - people who naturally have a thin physique and a fast metabolism; athletes for whom it is important to have a certain body weight , regardless of whether it is fat or muscle tissue (weightlifting, shot put, sumo).
• Dietary supplements with complex carbohydrates and large amounts of protein will help bodybuilders build muscle mass , including “hard gainers” - people who do not have a predisposition to this sport and slowly build muscle.
• These same mixtures will increase endurance and thereby provide the ability to carry out a long and intense workout if taken before it. This is exactly what powerlifters do.
• A product that is predominantly carbohydrate will quickly close the carbohydrate window after workouts . In practice, this means: restoration of muscle tissue, replenishment of muscle glycogen, and relief from fatigue. With the right dose and rare consumption (2-4 times a week, exclusively after sports), the gainer will be useful to any gym regular.
• Using the product allows you to reach the required daily caloric intake without putting much strain on the digestive system. This is necessary: ​​for crossfitters - to prevent rhabdomyliosis, they are forced to consume a lot of calories even in the absence of training; people engaged in heavy physical labor ; people working in harsh weather conditions (at sea, beyond the Arctic Circle).
• The supplement without fanaticism (no more than a serving per day) can be taken by those whose work involves movement and who do not have time for a full lunch (for example, couriers).

Is it harmful to drink gainer?

Gainers are used in sports to increase mass, but in some cases they can be harmful to the body. The dangers of the additive are discussed below.

Gainer and alcohol

It is pointless and even harmful to combine gainer intake with alcohol. By drinking alcohol, a person poisons the body with toxins. The negative effect of strong drinks on muscle condition has been proven.

It is recommended to completely eliminate alcohol from your life for those who want to build muscle mass, otherwise the goal will be unattainable. Any dose of alcohol reduces protein production in muscle tissue by 20%.

If you take only 30 g of an alcoholic drink, the poison will be more or less removed from the body only after 2 days. Therefore, you should not take gainer and alcohol together, these are mutually exclusive products.

Gainer for pancreatitis

If you are diagnosed with pancreatitis, there is a significant risk to the health of the body as a whole. If you do not consult a doctor or treat this disorder incorrectly, diabetes, cancer, kidney and liver failure may develop.

People with pancreatitis take gainers to gain weight during sports training or to eliminate excessive thinness. Whether to take a gainer for pancreatitis is a strictly individual decision, depending on the condition of the body. In each specific case, you need to consult a doctor so as not to harm your health.

Most patients with pancreatitis are allowed to drink a gainer if there are no side effects, such as diarrhea and other gastrointestinal disorders. You can take the supplement only during the period of remission, when the exacerbation has passed. A gainer will be beneficial if it does not provoke excess weight gain in a patient with pancreatitis. The main thing is that the body accepts absolutely all the components of cocktails well. In any case, if you have pancreatitis, you can drink gainer only with the consent of your doctor.

Does a gainer affect potency?

Some sources talk about the negative effect of gainer on male strength. At the same time, many authoritative experts claim that this supplement does not impair potency. It is unknown who to believe.

Most likely, the harm of gainer for potency is one of the myths. This means that you should not listen to those who believe that gainers harm potency. In fact, the supplement is safe, since its effect on the body is equal to the food we are all familiar with. This is a natural product. If you take a high-quality supplement, it will not cause a deterioration in potency.

Gainer - side effects and health hazards

It cannot be said that gainer is completely harmless to the human body. Some sources overinflate the harmful effect, frightening with statistics. The issue of contraindications is more relevant here. You cannot experiment on yourself if your health does not allow it. It is necessary to carefully read the composition of any supplement used, since there may be an intolerance to just one ingredient and the body will react negatively to it.

A predisposition to gaining excess weight is an alarming signal that something is wrong in the body. Gainer supplements can cause obesity in such people.

Complexes containing creatine should not be used if you have hypertension. To take supplements, you must obtain permission from your doctor if you have poor blood clotting, allergies, or diabetes.

People diagnosed with diabetes may experience side effects from the gainer. It is harmful for such people to take a lot of carbohydrates, since metabolic processes in the body are disrupted.

Obviously, in case of lactose and enzymatic deficiency, diseases of the pancreas, a gainer is inappropriate, since the supplement impairs the digestion of food.

If there is creatine in the composition, which usually retains fluid in the tissues, the body may be overloaded. Therefore, if the liver and kidneys are not working well, you will have to abandon the supplement or choose a product without creatine.

Among other things, supplements must be stored according to all rules. Gross violations of storage conditions provoke spoilage of carbohydrates, which means the growth of a dangerous bacterial environment. Therefore, a healthy person for whom a gainer is not contraindicated may become poisoned by a supplement that was improperly stored or has expired.

To minimize the risk of harm to health, the following measures should be taken:

• When purchasing and storing, check the integrity of the packaging;
• choose products from reputable manufacturers;
• comply with all storage conditions;
• Before taking, read the ingredients and manufacturer's recommendations.

Gainer - contraindications

It should be remembered that the gainer should not be taken if:

• high risk of obesity;
• kidney problems;
• individual intolerance to the ingredients of the supplement.

Myths about using mass gainer

Over the years of its existence, this type of sports nutrition has acquired several firmly rooted myths, namely:

• has a negative effect on potency;
• should not be taken by people with pancreatic disorders;
• endomorphs should not take gainer at all;
• promotes the development of heart disease;
• thin guys and girls need to take it 3-4 times a day.

All of this is fiction, especially regarding the development of illnesses and diseases. Any regular or sports doctor will confirm this: people eat carbohydrates along with proteins every day (as a regular meal), and everything is fine.

In case of disorders of the pancreas, you only need to reduce the recommended dose by one and a half times, and for obese people by 2-2.5 times, but you can take it.

Thin people do not need to drink gainer so often: although metabolism is accelerated, the body only takes in a limited amount of nutrients at a time: the excess is either excreted or deposited under the skin. This myth was invented by the manufacturers themselves to increase product consumption and increase sales: a kilogram of sports drink with a recommended dose of 65 grams is only 15 servings. Therefore, if you eat three servings a day, then a kilogram will last less than a week.

Should I take a gainer?

Gainer is a well-known nutritional supplement taken by lean athletes to accelerate weight gain. Rapid weight gain occurs due to the high percentage of easily digestible carbohydrates.

The gainer contains 60% carbohydrates. Other ingredients are proteins, vitamins, soy isolate, maltodextrin, and some fat. The composition of the additive varies from manufacturer to manufacturer.

Typically, for athletes without serious problems in the body, gainers do not cause harm to health. It is undesirable to oversaturate the body with any product. A guarantee of safety is to take the gainer strictly according to the regimen recommended by the manufacturer or doctor.

Good nutrition, coupled with the right choice of sports supplements, ensures full compensation of the athlete’s significant energy costs and enhanced nutrition of the athlete’s body. Amateur athletes do not have to take supplements; they do not urgently need them, and professionals cannot do without gainers, protein and other nutritional supplements. Bodybuilding professionals get the desired results in their body work faster thanks to supplements. Athletes successfully recover from exercise and build muscle.

Summarize.

• If you have skin problems, such as spots and rashes, this may be one of the manifestations of an allergy to any ingredient in the supplement (for example, the body of some people cannot digest the protein lactose and signals this - after taking the supplement, an allergy appears).
• If there are disturbances in the gastrointestinal tract (for example, bloating, pain) or characteristic symptoms of intoxication of the body, one should suspect individual intolerance, a reaction to a cheap, low-quality or incorrectly stored product. Often the product deteriorates due to the packaging not being tightly closed or expired and due to the proliferation of pathogenic bacteria.
• When you are concerned about an increased increase in fat mass instead of muscle, you should look for the cause in an excess of carbohydrates in the diet or in the composition of the gainer.

And one more thing - for people working on relief, it is wise to focus on proteins rather than carbohydrates after training. In this case, the fat mass will be minimal, and the muscles will be more visible.

Gainers have firmly entered into sports nutrition, and their absence today is simply unthinkable. There are a number of manufacturers who advertise this product, but not every athlete knows why they are needed and how they affect the body. Many people have the opinion that sports supplements are pure “chemistry”; for many, the concepts of protein and gainer are identical. So, let’s figure out whether gainer is harmful and what it actually is.

Gainer is usually called a special kind of food supplement that contains a large amount of proteins and carbohydrates. It is no secret that the first component of this supplement is necessary for muscle growth, as well as for rapid recovery after grueling exercise. The second component (carbohydrate) allows the body to receive a large amount of energy, which is so necessary during intense training.

It is still difficult to say what to expect from such a substance as a gainer, harm or benefit. Let's continue our reasoning.

Gainers are known to stimulate the flow of energy into the body. When consuming this substance, performance increases, muscle mass begins to grow rapidly, which means strength indicators improve. Thus, we can conclude that this product is necessary for those who want to increase muscle growth in the shortest possible time.

As a rule, the composition of gainers includes a complex of vitamins and minerals, as well as special substances that stimulate protein synthesis and promote the deposition of calcium in tissues. And if we talk about fat, then its amount in the gainer is minimal (close to zero). Thanks to such a balanced composition of this supplement, vital potential is developed, which allows the athlete to gain muscle mass without storing fat.

This means that, being a sports nutrition supplement, a gainer cannot cause harm. Let's give some more arguments.

It is known that this sports nutrition product has a carbohydrate-protein composition, which an athlete who loses a large amount of energy every day cannot do without. In addition, such supplements are recommended for people with a thin physique. The gainer is also useful for those who want to gain muscle mass, without a particularly strict diet. Another pro in favor of mass gainers: this food product has been proven to help restore energy balance and also reduce fatigue.

Consequently, the gainer does not cause harm to the body, but on the contrary, in many cases it acts positively. In addition, this supplement causes an increase in the supply of amino acids in the “sports” body.

It is also worth noting that this product not only causes an increase in intracellular energy, but also leads to the restoration of muscle tone in the shortest possible time.

Judging by statistical data, it can be noted that thanks to taking gainers, muscle mass can increase from two to eight kilograms per month.

Let us emphasize once again that the gainer does not cause harm to the body, but the results from taking it may not be ideal due to improper use, for example, in case of an overdose.

What rules should you remember when taking this drug?

It is important to know that the rate of use of this kind of mixtures directly depends on the state of the nervous system.

Also, the dosage is based on the level of physical activity of the athlete. An interesting feature: if you dilute the gainer in milk or, say, juice, its calorie content will increase noticeably.

It should also be warned that if a person tends to gain weight quickly, he is not recommended to take this type of medication. In this case, it is better to replace them with proteins.

Thus, to the question: “Are mass gainers harmful?” the answer is no. The main thing is to follow the rules of use and take into account the characteristics of each organism.

Gainers have been sold on the sports nutrition market for a long time and have become an integral part of the diet of athletes. However, there are still quite a lot of people who are not yet familiar with protein-carbohydrate mixtures. These people are interested in “is gainer harmful”, because it is human nature to fear for their health. Let's try to understand the issue of the harm of gainers.

First, let’s remember what a gainer is. This is a protein-carbohydrate mixture that is used by athletes to enrich their diet with proteins and carbohydrates. Also, gainers from different manufacturers have different compositions and may contain, in addition to proteins and carbohydrates, vitamins, adaptogens and other additives.

To clearly answer the question “is a gainer harmful”, you need to take into account the composition of your particular gainer. So, before buying a gainer, carefully study its composition for additional additives.

Harm and benefits of gainer

Gainer is a powder, which is essentially a concentrated food. The harm and benefits of a gainer are entirely determined by its composition: different types of proteins, carbohydrates, fats, and vitamins may have different properties.

A gainer is of great benefit to an athlete: drinking a gainer shake is much easier than eating enough food to get the same amount of nutrients. This makes it easier for the athlete to consume enough calories for muscle growth.

At the same time, the harm and benefit of a gainer is its high calorie content. If your goal is to quickly gain weight, then high calorie content will only benefit you. However, if you are worried about the size of your body fat, and are not sure that you will be able to spend the energy received from the gainer, then it is better to buy protein supplements (whey and casein proteins).

Is it harmful to take gainer?

To accurately say whether taking a gainer is harmful for you, you need to take into account not only the composition of the cocktail, but also your individual characteristics.

For example, gainers almost always contain whey protein. If you suffer from lactose intolerance, a gainer is contraindicated for you. In your case, taking a gainer is definitely harmful; it is better to use casein protein. You can also try whey casein - it contains negligible lactose.

Is it harmful to take a gainer if you have problems absorbing casein? Of course, in this case, it is better for you not to take the gainer, because... Almost all of them contain casein protein. In this case, do not think “is a gainer harmful or not”, it will definitely be harmful to you. If you have problems digesting casein (for example, you have nausea or diarrhea from milk), you are better off using whey protein.

Is it harmful to take weight gainer if you have diabetes? Yes. Diabetes mellitus does not give you a chance to say “no” when it comes to the dangers of gainers. Protein-carbohydrate mixtures contain a high content of fast carbohydrates, and in the case of diabetes, they are strictly contraindicated for you.

Is mass gainer harmful in large doses?

Is weight gainer harmful in large doses? In general, if you abuse something, then everything can be harmful. Taking large doses of gainer will not provide more benefits, but it will definitely add harm.

Why is gainer harmful in large doses?

Firstly, gainer contains a large amount of calories, which can be stored by the body in the form of fat deposits. However, not only is a gainer in large doses harmful, regular food is stored in the form of fat in the same way. To avoid this problem, control your diet in terms of calories.

Secondly, the gainer contains a large amount of protein and therefore, it can be both beneficial and harmful. Protein in large quantities puts stress on the kidneys. However, it is unlikely that a gainer is harmful in such a situation: you just need to follow the daily protein requirement and not overload your body with it.

So, is gainer harmful or not for human health?

You want to know for sure whether a gainer is harmful to human health or not. Follow the recommendations for use (for example, read the article on how to drink gainer correctly) and you will not have any health problems. Gainer is not harmful to a healthy person. However, it is unlikely to be harmless in case of health problems (diabetes, lactose intolerance or poor absorption of casein). If you have any doubts, it is better to consult your doctor.

What is the harm of gainer for women?

The main harm of a gainer for girls and women, in the absence of the health problems described above, will be the high calorie content of the gainer. Still, most women have less muscle mass compared to men, and women’s calorie needs are lower.

Thus, the high calorie content of a gainer can be harmful for women: excess energy can turn into fat deposits. If you are afraid of this and are not sure that you will be able to burn the required amount of calories during training, then it is better to use casein and whey proteins.

Are weight gainers harmful to the health of teenagers?

Gainers are no more harmful for teenagers than for adults. Gainer is an analogue of ordinary food, and it is unlikely to cause any particular harm to a teenager. So, a teenager can safely take a gainer if he does not have health problems that prevent him from consuming protein-carbohydrate mixtures.

Is it harmful for girls to drink gainer?

We have already written above (in the block “what harm is a gainer for women”) that a gainer for girls is harmful only because of its calorie content. If you can burn calories from the gainer during training, use the gainer calmly. Gainer does not cause any special harm to girls than to men.

Is there any harm to health from taking gainer at night?

By using a gainer at night, you risk loading yourself with excess calories. If you are naturally low in body fat or want to increase body weight in the shortest possible time, use a gainer at night for your health. There will be no harm from it.

However, if you are aiming for low body fat or have a tendency to accumulate fat, it is better to drink casein protein at night. This way you will provide your body with protein during sleep, and you will not gain fat.

You can buy a gainer.

Homemade gainer or How to make a gainer yourself at home?

The recipe for making a homemade gainer is very simple: any protein product + carbohydrates + (if necessary) healthy fats.

Don't forget that the essence of a gainer is a combination of protein and carbohydrates for energy and increasing insulin levels. Fats are added if it is necessary to further increase the energy value of the portion.

The advantage of a gainer prepared independently at home is complete control over its composition and calorie content. You choose the types of proteins, carbohydrates and fats yourself.

To prepare a drink at home that is as close in taste to a sports gainer as possible, you can mix the sports protein from the list below with maltodextrin or dextrose (can be purchased at sports nutrition stores):

• whey protein and its varieties;
• casein;
• egg white;
• pea, rice and other plant varieties;
• soy protein (not recommended, purely the opinion of the editors of promusculus.ru, substantiated here);
• multicomponent proteins, representing a combination of those listed above.

Maltodextrin and dextrose are fast carbohydrates that are obtained from plant starch (corn, rice, potatoes). They are often positioned by sports nutrition manufacturers as a healthier alternative to sugar, however, in terms of their effect on the body, they are no different from it.

Moreover, the harm to human health when regularly consumed in large quantities may even exceed the harm from sugar, since the glycemic index of these substances is much higher: the body reacts to their appearance with a stronger release of insulin, which, as is known, is one of the main causes of harm Sahara.

In order to make this version of a homemade gainer healthier, you can use crushed oatmeal or oatmeal, honey, and fruit as carbohydrates.

Fructose from honey and fruit has a lower glycemic index than sugar, maltodextrin and dextrose, and oatmeal adds a “complex” component that slows absorption and smoothes the insulin spike.

You can use healthy fats to increase the total calorie content of your diet or portion of a homemade gainer. For example, coconut, olive, flaxseed oils, peanut butter or pasta.

Use a mixer to mix all ingredients.

You can prepare an analogue of a gainer yourself at home using “completely” natural products. To do this, following the principle described above, it is necessary to combine natural sources of protein with carbohydrate products.

In this case, it is necessary to take into account the compatibility of products: not all natural protein products are well absorbed when taken with fast carbohydrates. For example, meat plus fruit or any other sweets is a bad option.

An example of a good combination is fermented milk products (cottage cheese, Greek yogurt) with fruit, honey or jam.

Meat, fish, eggs as sources of protein go well with grains (porridges) and pasta; this mixture is absorbed much more slowly. Meat holds the record for digestion time.

This “natural” option will produce a slower gainer with less impact on insulin levels. This is a disadvantage and an advantage at the same time: sharp spikes in insulin are not very good for health; at the same time, they are believed to be useful immediately after training to increase muscle growth potential.

As always, the decision on what to use - a sports gainer, a homemade analogue, or wisely combining natural products to obtain the same effect - is yours.

The recipe for making a homemade gainer is very simple: a source of protein + carbohydrates. There are many options for this combination

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