Gainer or protein: what are the differences and what is better for gaining weight?

Whey Protein

In short, whey protein is obtained during milk processing and cheese production. In fact, WPC (whey protein concentrate) is the purest form of protein. It is easily absorbed and quickly enters the bloodstream.

Protein supplements usually contain small amounts of carbohydrates and fat. Whey protein varieties are divided into several categories (in reverse order by the amount of protein they contain): Whey Protein Isolate, Whey Protein Concentrate, and Whey Protein Blend.

Why should you consume whey protein?

Whey protein is a time-tested nutritional supplement that is beneficial not only for bodybuilders and athletes, but also for any average gym goer looking to stay healthy. It helps bodybuilders reach their true potential by fueling their muscles and increasing stamina and endurance.

Plus, it helps the average person lose weight and burn fat by keeping them feeling full. In addition, this supplement acts as an energy source and provides the daily protein requirement.

What are carbohydrates for?

If protein is the building material for muscles, then carbohydrates are power plants or fuel for their work. During training, an athlete requires a large amount of carbohydrates. They, in turn, are converted into energy and burned. A lack of carbohydrates results in thinness and increased fatigue. In nature they are found in plant foods, cereals, porridges, flour products, and sweets. They are divided into fast and slow. The first ones are practically useless for humans and even harmful. These are mainly sugar, sweets, carbonated drinks, snacks, etc. They harm the pancreas and are quickly converted into fat. However, in moderate quantities they are not dangerous, and glucose is necessary for the brain to function.

Slow carbohydrates are healthier, they break down into fats more slowly and provide more energy throughout the day. Energy is needed to maintain physical activity and general tone. You can eat a lot of protein, however, if the body does not have enough carbohydrates, the person will quickly get tired, and the workout will bring less benefits.

Gainer for weight gain

A mass gainer is a supplement that not only contains protein, but also a large amount of carbohydrates and fats, providing more calories. Typically, a gainer contains carbohydrates and proteins in a ratio of 2:1 or 3:1. That is, each serving of gainer provides 60 g of carbohydrates and 30 g of proteins. Most of a mass gainer's calories come from carbohydrates, which are usually a mixture of maltose and glucose.

Why should you take a gainer?

Simply put, a gainer is used primarily for one purpose - weight gain. The high content of carbohydrates and fats present in this dietary supplement helps in getting enough calories.

In fact, one of the main differences between a protein and a mass gainer is the amount of calories. Regular protein powder contains about 100-150 calories, while a mass gainer provides 1250-1500 calories.

Which sports product is better to buy?

Protein or gainer? You should understand the main differences between them. By protein we mean protein mixtures. This sports nutrition contains a minimum amount of fat and carbohydrates. The basis of this nutrient is protein.

Gainers are mixtures in which the main elements are both carbohydrates and proteins. May also contain small amounts of unsaturated fat. Carbohydrates in the mixture can be up to 80%, proteins – up to 40%. In this regard, this sports nutrition is high in calories. One serving of the mixture reaches approximately 1 thousand kcal.

Speaking about what is better - protein or gainer, it should be noted that in the second option, complex carbohydrate-protein nutrition will be provided. The lack of protein in the muscles will be filled with amino acids. And carbohydrates, in turn, will add energy.

To decide between these two sports drinks, you need to take your body type into consideration. As already mentioned, gainer is more suitable for ectomorphs, and protein is more suitable for endomorphs

Mesomorphs are people with a body type that can be strengthened by taking both gainer and protein.

What to choose: gainer or protein? Key differences

It's time to move on to the main idea of ​​this article. How does a gainer differ from protein, what should you choose, where to buy, can they be used at the same time, and what should you consider when choosing the right nutritional supplements?

• Purpose : Bodybuilding The harsh truth is that most types of gainer contain carbohydrates, which cause a massive release of insulin, which leads to unwanted fat deposition. As for whey protein, it provides the body with the fuel it needs - pure protein. Therefore, if your main goal is to build muscle mass and increase strength, it is recommended to give preference to protein rather than mass gainer.
• Goal : Exercises for weight loss If you came to the gym with the goal of getting rid of extra pounds, then under no circumstances should you take a gainer. Otherwise, he will turn your classes into a complete nightmare. Choose Whey Protein Isolate. It contains no carbohydrates or fats. This supplement will help you lose weight and gain a slim figure.
• Goal : Improve athletic skills Athletes and athletes should exercise caution as changes in weight may affect their performance. Therefore, a gainer supplement is not the best choice in this case. Instead, athletes should opt for whey protein. It helps increase endurance, stamina and activity.
• Goal : Weight gain, muscle mass Everyone knows that a gainer is a headache for those who strive to develop muscles, but are not genetically inclined to quickly build muscle mass. Gainer helps very well in cases where the main goal is rapid weight gain. However, like any other supplement, a gainer is not a magic pill. Taking this supplement for too long can add unwanted layers of fat that will be difficult to get rid of later.
• Goal : Good Health Many people believe that whey protein should only be consumed when the main goal is to gain muscle mass. But this is a complete lie. Whey protein not only helps with muscle building, but also has many health benefits. Some studies have shown that this supplement normalizes blood pressure, prevents cancer, and helps maintain cardiovascular health.

The best protein and gainer

So, if you are still interested in this issue and want to know how to combine gainer and protein, or which product is better to prefer, there is one more thing that will help you decide. See for yourself:

Main excipients

So, if you decide to take any dietary supplements or vitamins, then you probably have an acute question about what to choose. First of all, you should know what the main differences between protein and gainer - the most popular substances in bodybuilding. In general, both substances are intended for weight gain and are harmless if you do not abuse them (however, this can be said about any product).

In addition, there are many different pre-workout and recovery complexes, vitamins, dietary supplements, such as calcium, iodine, multivitamins, as well as serious drugs, but even professionals try not to mess with the latter, since side effects from the use of various drugs can not only cancel out sports progress , but also ruin your health.

As for vitamins and excipients, this is useful, again, if you do not abuse it, because large dosages will not have any effect. In addition, it is better not to swallow everything, but to consult with a knowledgeable person. For example, a complex for strengthening bones and joints may be suitable for someone, while another athlete may be deficient in some vitamin, which will affect fatigue. What is the difference between protein and gainer and which is better?

Final Thought

Now you understand the difference between gainer and protein. Of course, a gainer will make weight gain easier to some extent.

However, if you plan to take supplements for a long time, you should carefully consider your diet. It's quite simple. Eat 4-5 times a day. Eat enough food for breakfast and after exercise. In addition, try to eat before training.

Apart from everything else, you must be aware of the fact that no supplement, be it a gainer or a protein, can bring instant results. In any case, you will have to fight laziness, which prevents you from achieving your goals, and pay attention to training. Good luck!

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Types and functions of protein

The variety of proteins complicates the process a little, but you need to know all this before making a difficult choice - a gainer or a protein, and indeed which protein. There are only seven types of protein. Let's look at them in detail.

Whey Protein Concentrate

The most popular, basic type of protein. It is included not only in protein mixtures, but also in most gainers. Its low cost is due to its fat and lactose content. However, it is quite suitable for beginners. It is consumed before and after training, as well as between meals.

Casein

The peculiarity of this protein is that it is absorbed within five to seven hours. Many athletes prefer to use it at night or instead of meals. During sleep, casein will supply the body, preventing catabolism. During the day, casein protein will help you feel full and provide your muscles with amino acids. A high concentration of this protein contains glutamine, which will support the immune system and speed up the recovery process.

Hydrolysates

The cost of such protein is quite high because it is the most saturated and high-quality source of protein. The peptides included in its composition are perfectly absorbed and give a strong anabolic effect. Hydrolyzate also has a beneficial effect on the digestive system, cleansing the body. Consuming this protein after training replenishes glycogen stores and significantly accelerates the process of muscle growth.

Protein isolates

The most quickly digestible types of protein contain small amounts of carbohydrates/sugars. That is why it is recommended to drink the product after training during a low-carbohydrate diet, when the body most needs building materials and fuel. It will also provide the muscles with the nutrients they need for recovery and further growth. Due to these properties, it is not cheap, but it will bring much more benefits than many other types of protein.

Soy protein

Vegetarian source of protein and energy. Like whey protein, it contains glutamine (promotes recovery), arginine (dilates blood vessels, supplies nutrients to muscles) and BCAA (vitamins to improve recovery). The isoflavones contained in soy will support normal cholesterol levels. Soy also promotes the production of thyroid hormones, which accelerates the processes of metabolism and lipolysis. Plus, soy contains many minerals and vitamins. Taken at any time except at night.

Egg protein

A classic protein that “grew” the muscles of the first generation of bodybuilders. It contains a fairly large amount of amino acids, but very few carbohydrates. It is best to use it during the day and not before bed.

Milk protein isolate

A kind of mixture of casein and whey protein. It is very similar to soy protein in terms of the number of amino acids, but it is better to use it together with other proteins. This is not the best choice for bulking, but it is beneficial when mixed with other proteins.

Protein and gainer: what's the difference?

Protein supplements are taken to develop muscles and lose extra pounds. The difference lies in the dosages and timing of administration.

A standard spoon contains 25 g of organic matter

and
2 g fat and carbohydrates
.
The caloric content
of 1 serving is on average
250 kcal
, so the mixture can be taken by all athletes regardless of weight. If you add sugar and fat, the smoothie turns into a high-calorie drink.

What's better to drink

Calorie powder

is a complex of organic substances in a
2:1 ratio in favor of glucose
. Contains simple sugars that are instantly converted into kilograms when there is a lack of exercise.

Properties:

1. Stimulates the release of the hormone insulin.
2. Increases endurance and athletic performance.
3. Restores glycogen reserves.

Mesamorphs

– athletes with average anatomical parameters take gainer protein after grueling workouts to restore energy potential.

What is more effective for muscle growth?

Manufacturers offer different concentrations.

• Some contain up to 80% fast carbohydrates, others up to 40%
  .
• For the growth of fibrils, organic mixtures with a composition of 36% x 56% in favor of carbohydrates are recommended and the norm must be calculated correctly.

How to take gainer?

You need to take the gainer either immediately after strength training in one serving, or 1/3 of a serving before training and 2/3 of a serving after training. In the latter case (taking a gainer before and after training), you will provide your muscles with quick additional energy, which will result in a noticeable increase in strength indicators - especially if you train at the end of the working day.

A typical recommendation for the amount of gainer to increase muscle mass is a serving containing 20-30 g of protein and 40-60 g of carbohydrates - most often this is one scoop of the finished product (about 80-100 g). The dry gainer is poured into a special shaker, 250-300 ml of water or skim milk is added there, then the cocktail is thoroughly shaken and drunk.

Should I take a gainer during the day?

Taking additional portions of gainer during the day (especially on days off from strength training) is only permissible for extremely thin ectomorph teenagers or with a significant lack of total calorie intake. In all other cases, it is recommended to either get energy from regular food or take whey protein without additional carbohydrates.

Otherwise, a person creates a serious risk of rapid fat gain. The reason is that the bulk of gainer carbohydrates are sugars and have a fairly high glycemic index - taking such a high-calorie mixture in isolation from strength training can lead to obesity. Moreover, fat will accumulate in the most problematic area - on the stomach.

How to make a homemade gainer?

A way to save on sports nutrition is to make a gainer at home - or simply mix creatine and whey protein with carbohydrates. In this case, you will not overpay for carbohydrates, of which more than half are in the gainer - in fact, these carbohydrates are always much cheaper than expensive whey protein.

The source of fast carbohydrates for a home gainer can be either an isotonic drink (carbohydrate supplements for runners), fruits (for example, bananas that are good for muscle growth) or even packaged fruit juice. However, it is necessary to remember that 40-60 g of carbohydrates is two glasses of juice, and most of the carbohydrates of which will be ordinary sugar or fructose, and not maltodextrin, as in a gainer or isotonic drink.

***

A gainer is a protein-carbohydrate sports nutrition with a high absorption rate, which is an important tool for weight gain and muscle growth in naturally thin ectomorphs. However, taking a gainer for people prone to gaining excess weight will quickly cause an increase in fat mass and an increase in belly fat. In their case, it is preferable to take regular whey protein.

About the appointment

The “heroes” of our article, in addition to their composition, also differ in purpose. For example, protein can provide a significant increase in muscle mass. As we have already mentioned, it should be taken by athletes who aim to reduce body fat and improve their appearance. Protein should be chosen by athletes who have already gained the required weight (including fat) and are now engaged in “distilling” it into muscles.

A gainer is more of an energy supplement. If you drink the supplement in the required amount, you can get additional energy, strength and endurance. In addition, carbohydrate-protein powder is recommended for people who aim to gain overall weight. If you do not spend the carbohydrates received during training, they are transformed into fat deposits. Therefore, the gainer is not recommended for people who are prone to obesity. This will lead to even more weight gain.

gainer

Both protein and gainer can contain not only proteins and carbohydrates, but also minerals and vitamins beneficial to the body. In addition, some supplements contain carotene, which is useful to take to strengthen the immune system. As for the price, there is no obvious difference here - it all depends on the manufacturer, composition, quality of proteins (carbohydrates) and volume.