Many athletes when going to the gym are determined to gain muscle mass. To the debilitating workouts were not in vain, the daily diet should include a fairly large amount of protein and carbohydrates. The modern rhythm of life does not always allow to adhere to this plan. And then the help comes the geener.
Gainer – sports nutrition with increased carbohydrate content. Their complex combination with proteins promotes the collection of muscle mass and accelerates recovery after training.
THE COMPOSITION OF THE GEYNER
The most common variant of the geyner contains carbohydrates and proteins in a 3: 1 ratio, but there may be other variants: 1: 1, 2: 1 and 4: 1.
The higher in the composition of the heiner the amount of proteins and the lower the amount of carbohydrates, the closer it is to its properties to the protein. With the use of such a heiner, the risk of “swim fat” is much lower than in the classical versions of the mixture.
Also for the assimilation of the product, the geyner contains digestive enzymes and a small amount of unsaturated fats.
WHAT IS A GEYNER FOR?
Gainer – an indispensable additive for lean people in the collection of muscle mass. Athletes-ectomorphs will be able to quickly gain the desired weight and shape themselves. Football players, basketball players and athletes geyner help overcome the long aerobic load. Also, the protein-carbohydrate mixture is useful to lean girls, whose goal is more appetizing forms.
Proper regular use of protein-carbohydrate mixtures quickly provides athletes with the right amount of energy, positively affects the set of mass.
However, it is worth remembering that a large amount of carbohydrates can lead to unwanted weight gain. The fact is that carbohydrates are much more quickly stored in fat than proteins. Therefore, it is important to immediately decide for what purposes you are going to take a geyner. If the goal of your trips to the gym is to lose weight, then it’s better to pay attention to sports nutrition for weight loss .
Table of average daily norm of carbohydrates per 1 kg of weight (grams).
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HOW TO TAKE A GAINER
Most often, beginners are wondering how many grams of geyner drink per day and when. It is best to use a cocktail immediately after training. In the first half hour after the load, a “protein-carbohydrate window” opens – a period of time when the body is in dire need of rapid saturation with nutrients. The intake of the protein-carbohydrate mixture after exercise protects muscles from catabolism and restores strength.
For the growth of muscle mass, you need 4-5 grams of carbohydrates per 1 kg of weight per day. To find out how many carbohydrates are contained in one portion of the geyner, it is enough to look at the packaging of the product. Usually one serving is approximately 40 grams of protein and 100 grams of carbohydrates. However, the proportions in mixtures from different manufacturers may vary. The main thing, do not forget that you already get the lion’s share of carbohydrates during meals.
People who are predisposed to fullness, it is enough to take a geyner once a day or completely replace it with protein. But athletes who are prone to leanness, it is recommended to use the supplement at least 2 times a day. For example, before and after training.
Athletes with a fast metabolism for greater efficiency of the geyner can take it for the night. In days of rest it is recommended to limit one method of protein-carbohydrate mixture or refuse it altogether.
HOW TO STIR A GEYNER
Simply dilute the shaker with a geyner with water, milk or juice. The amount of liquid added is at your discretion. Just do not breed the geyner in boiling water! The protein denatures in hot water and loses its properties.
CAN I COMBINE WITH OTHER ADDITIVES
Gainer combines well with amino acids, creatine, protein and vitamin-mineral complexes. The most common combination is creatine and BCAA.
First of all, creatine is produced in our body from the amino acids of the protein. The other part of the creatine is obtained from food. The problem is that even in products with a high content of creatine for the human body, it is too little. Even for people with a low level of physical activity, this amount may not be enough.
The value of creatine is that it speeds up energy metabolism in muscle cells. The standard dosage per day is about 5 grams. To consume a serving is necessary at one time, therefore the most convenient way of combining a weight gainer with creatine is to mix them in one cocktail. To drink such a cocktail is better right after training.
BCAA is a complex of amino acids that are not synthesized by the human body. These elements increase endurance and are simply indispensable in the construction of muscle tissue. In addition, amino acids slightly increase the amount of testosterone and positively influence the sugar content in the blood.
Taking amino acids BCAA is also recommended after training, 15-20 minutes after the use of the geyner.
IS IT POSSIBLE TO TAKE A GEYNER AND NOT ENGAGE IN
The use of high-calorie gainers without physical activity will lead to only one – excess weight. Hardly such a result will bring positive emotions.
If you want to gain the right muscle mass, contact the Mango fitness club for help . Under the strict guidance of the coach, you will be able to draw up the optimal training program and take the first step towards the cherished goal.