What benefits can a gainer bring when used by girls? Who will benefit from this and who will be harmed? Gainer is one of the most powerful and effective aids in weight gain. A high-quality carbohydrate-protein mixture is a way to quickly cover the existing deficiency of nutrients, provide protein, carbohydrate components and other useful components. And if men take a gainer to gain overall weight and increase muscle mass, then can girls take this supplement? Is there a danger of gaining weight from taking a carbohydrate-protein mixture?
What is a gainer and why does a girl need it?
Gainers are a food supplement, a concentrate for sports nutrition, consisting of a protein-carbohydrate mixture, sometimes with additional components of vitamins and microelements.
The purpose of gainers is to quickly increase body weight and restore the body's energy through nutrition.
Of course, sports nutrition is not intended for fat gain. It is necessary for muscle growth, which is possible with daily training and proper nutrition.
Girls who are prone to obesity are better off not using gainers. These cocktails are intended for people with an ectomorphic physique. Ectomorphs have little physical strength, low levels of subcutaneous fat, thin bones, and tall stature. It is not easy for such people to build muscle.
Gainers, correctly selected and consumed in the right quantity and at the right time, help solve the following problems:
- Daily caloric intake increases significantly without additional food intake;
- The energy metabolism of carbohydrates in the body improves;
- Muscles are completely restored after training;
- Muscles grow qualitatively;
- The body is protected from muscle destruction;
- The number of meals increases;
- Hunger is controlled;
- Glycogen accumulates.
Why does a girl need a gainer?
Many manufacturers, when advertising sports nutrition, focus on men, because they are the main consumers of supplements. But in reality, nutritional needs do not differ by gender. So, for weight gain, the best drink, a gainer, is a carbohydrate-protein mixture. Proteins and carbohydrates enter every body from food every day, so there is no doubt whether girls can drink a gainer; the supplement will not only not do any harm, but will also help them get in great shape.
Gainer for girls to gain weight, promotes:
- Increasing daily calorie intake
- Ensuring optimal carbohydrate energy exchange
- Regeneration of muscle tissue
- Activation of muscle fiber growth and development
- Protection against catabolism
- Glycogen accumulation
How does a gainer work?
Regular use of gainer is guaranteed to increase lean muscle mass.
Gainers differ in the speed of absorption into fast and slow formulations.
Fast carbohydrates in cocktails restore the energy expended after training, preventing the body from using muscle protein for recovery.
Slow carbohydrates in the gainer are broken down in the body for a long time, supporting muscle growth.
Training, gainers, proper nutrition and normal sleep lead to the formation of a beautiful figure without the presence of fat.
Popular ready-made supplements
You don’t always have the time and opportunity to prepare a protein-carbohydrate cocktail at home, especially since you have to do it all the time. Because of this, most athletes prefer to immediately purchase ready-made powder mixtures for making cocktails - they already contain a balanced composition of all the necessary components.
The following brands are popular among athletes:
- "Serious Mass" from the manufacturer Optimum Nutrition. Thanks to its carefully balanced composition, it can be used to increase weight by 6 kg in a month. However, it is important to take the cocktail strictly following the instructions.
- Biotech's Hyper Mass 5000 is a good option for those who prefer intense training. There were many examples of gaining up to 10 kg of weight per month, subject to all the requirements of the regime. The peculiarity is the specific taste, which not everyone likes.
- “Gain fast 3100” from Universal Nutrition is an easy-to-use cocktail that allows you to gain up to 5 kg of weight with regular training in a month. Athletes say the main disadvantage is that the taste is too sweet, so the gainer is not suitable for everyone.
- Another popular option is “King Mass XL” from the manufacturer Ronnie Coleman, which has gained wide popularity among bodybuilders. It has a pleasant taste, and the drink is easily digestible without causing any side symptoms in the digestive system.
These are just some of the popular dietary supplements; the choice for athletes is much wider. Before you start using it, it is recommended to consult with a trainer - he will tell you the optimal dosage, taking into account your starting weight and body characteristics. The effectiveness of the intake also largely depends on the training conditions, the duration and completeness of sleep, and the absence of stress.
How to take mass gainer correctly
The rules for taking the selected gainer must be drawn up on the recommendation of a specialist in this field. Usually such advice is given by experienced trainers.
The standard rule for taking gainers three times a day is:
- After lunch;
- Before training;
- Immediately after training, within 30 minutes.
Gainers must contain a lot of protein, as well as a combination of fast and slow carbohydrates.
One 100-150 gram portion of gainer, diluted in 300-500 ml of liquid, contains about 30-50 grams of protein and 70-80 grams of carbohydrates. Preparing a portion is very simple - pour the concentrate into water, milk or juice with a measuring spoon, stir, and use immediately.
When drinking cocktails from gainers after lunch and before training, you need to take formulations based on slow carbohydrates. At this time, the gainer works to improve the effectiveness of your workouts.
Immediately after training, during the “protein-carbohydrate window”, when the muscles lack fast carbohydrates, you need to drink a cocktail based on fast carbohydrates to saturate the body with energy. At this time, the gainer works to increase muscle mass.
While building muscle mass, in addition to gainer cocktails, a short-term protein diet is developed. The calculation of the required amount of protein is made based on the girl’s weight: per 1 kg of weight you need to consume 1.5 grams of protein food. That is, for a weight of 50 kg you need to consume 75 grams of pure protein.
The protein composition in gainers is not the same; the quality and price of the drug depends on it. Proteins can be whey, milk, or soy.
If you want to lose weight and get rid of fat, you need to choose low-calorie and low-carb gamers.
With low weight, on the contrary, you need to choose high-calorie gamers.
Can girls drink to lose weight?
Whether to take Gainer or not depends on a number of factors. For professional athletes and people who spend almost all their free time at the gym, a nutritional supplement will definitely not hurt. Things are a little different with girls who have no goal of getting pumped up, but only a desire to lose a couple of extra pounds.
To lose weight, you should drink Gainer and include it in your daily calorie intake. Athletes usually take it to get extra fuel. For girls to lose weight, it is enough to replace some dish on the daily menu with Gainer. Then the nutritional supplement will help you become slim along with a calorie deficit diet.
But experts note that there is little point in replacing familiar dishes with Gainer. Porridge or the same pasta can fill you up much better and will be absorbed more slowly. Therefore, it is advisable to introduce Gainer into the diet only if the girl simply likes its taste or does not have enough time to prepare lunch.
And for representatives of the fair sex who are significantly overweight, it is better not to introduce the nutritional supplement into the diet. In this case, “Gainer” can even work the other way around: it will increase the fat layer even more.
The nutritional supplement is suitable for women who suffer not from excess weight, but from its lack. If a girl has a very fragile physique, and it is not possible to build muscle with the help of regular nutrition, “Gainer” will be just right.
Watch this video about the benefits of Gainer and protein when working out in the gym:
TOP 5 best women's gainers
Cyto Gainer CytoSport
Cyto Gainer CytoSport is a whey protein with long carbohydrates, one serving contains 550 kcal and 54 g. Protein, lactose and fat free. Expensive and effective gainer. In a month it allows you to gain up to 5 kg of body weight.
Smart Gainer IDS
Smart Gainer IDS – whey protein, one serving contains 620 kcal, 52 g. protein, contains milk and soy lecithin, fructose.
Muscle Juice Ultimate N
Muscle Juice Ultimate N. - the difference between this gamer and other products lies in the unusual Octo-PRO™ protein mixture, which combines 8 types of protein (whey protein concentrate, milk protein concentrate, egg protein, milk protein concentrate and other components). A serving contains 1020 kcal and 52 g. protein, complex carbohydrates
Up Your Mass MHP
Up Your Mass MHP - soy protein isolate, one serving contains 510 kcal, 46 g. squirrel. A mixture of complex carbohydrates based on barley and oats.
True-Mass BSN
True-Mass BSN is a multi-component protein mixture containing 6 protein sources. Per serving: 626 kcal, 46 g. squirrel. The composition includes a large number of vitamins and microelements, high-glycemic carbohydrates. Consumers like all the properties of the gainer except the price.
What happens if you take a gainer incorrectly?
You should start drinking cocktails with half a serving. If used incorrectly over a long period of time, gamers may experience the following complications:
- Obesity;
- Pancreatic dysfunction;
- Diabetes;
- Skin rash, redness;
- Diarrhea.
Like any concentrated and highly functional product, the use of gainers requires thoughtful and calculated actions, drawing up the right diet and careful attention to your own body’s reactions to a new food product.
The benefits of gainers for thin men and women
This dietary supplement is simply necessary for people with a thin physique, which is also called ectomorphic. For them, gaining weight is a big problem; in order to get rid of painful-looking thinness, they have to make significant efforts. Taking gainers gives the following results:
- For thin men, the dietary supplement helps create more harmonious body proportions and increase overall muscle volume. It provides the body with the necessary supply of nutrients, without which even effective training cannot achieve the desired result.
- Gainers help girls with low body weight achieve a slim figure and appetizing shape. At the same time, you should not be afraid of getting fat: if you combine taking dietary supplements with training, you will not develop excess fat deposits.
Is it possible to drink gainers and not exercise? Such dietary supplements are quite high-calorie nutritional cocktails, and if the energy received is not consumed, it will certainly be deposited as fat. As a result, instead of a beautiful body, you will get a completely different result in the form of an unpleasant tummy or fat deposits on the hips. A reasonable approach is required in everything: even moderate training on a schedule will help you get a positive result.
You also need to take care of your general daily routine. Important conditions for obtaining results are adequate sleep lasting at least 7 hours, proper nutrition, adherence to a regimen of exercise and rest. Constant stress and physical overload have a negative impact on your results, so you shouldn’t immediately set unrealistic goals for yourself. Neither losing weight nor gaining weight should harm your health.
What is a gainer for?
Content
Every day we eat a variety of foods that contain nutrients that are very important for the body, including carbohydrates and proteins. The former are energy fuel for the body, and the latter are the building material of muscle mass.
However, in addition to these and other very useful elements, food also contains “extra”, in particular cholesterol, large amounts of saturated fatty acids, and so on, which not only slows down the absorption of useful ones, but also significantly harms the figure and health if consumed in excess.
As part of sports nutrition, gainers for girls contain exclusively pure carbohydrates and proteins, which contribute to a healthy increase in calories and weight gain, and when consumed correctly, weight gain comes from muscle mass, not fat.
At the same time, they do not negatively affect health; when taken correctly, the nutrients do not have gender differences and are necessary for use by both men and girls of ectomorphic physique.
In combination with training, a gainer for thin girls helps:
- In quickly gaining muscle mass
- Providing the body with adequate energy resources
- Replenishment of amino acid profile reserves
- Stabilization of immune processes
