To build muscle in a sustainable way, mass gain is mandatory. This consists of ingesting a higher number of calories than normal to gain weight. Mass gain can last several months and follows a so-called “dry” period where the body burns fat to retain only the caloric intake necessary for muscle development. In addition to following an adapted sports program, it is important to supplement your diet to reach the calorie target while providing the body with essential nutrients. But diet has its limits: to properly achieve your goals, you can use a Gainer.
- What is a Gainer?
- What is a Gainer used for?
- The different Gainers
- How to choose your Gainer according to your objective
What is a Gainer?
The Gainer is a dietary supplement comprising carbohydrates and proteins, found in powder form. The gainer can contain up to 1200 kcal per serving, is composed of nutrients good for the body and which helps the body to achieve its sports goals. The nutrients in Gainer keep muscle tissue and metabolism intact.
What is a gainer used for?
The purpose of the gainer is to help gain mass, in addition to a diet rich in calories and nutrients. The Gainer also brings energy quickly and prepares physical effort. A real ally in mass gain, it can be a solution for people with a weak appetite or ectomorphs (who have trouble gaining weight). It can occasionally replace a meal, but its primary purpose is to supplement the diet to meet sporting needs.
For good mass gain, the body needs a much higher number of calories than usual, including proteins and carbohydrates. Why not settle exclusively for fast food, then? Because the nutritional intake of these foods saturated with fat and sugar will destroy the metabolism instead of maintaining it over the long term. The composition of a Gainer is designed according to sporting objectives and respect for the body.
The mass gain lasts a few months and follows a period of cutting in order to draw the muscle.
The different types of gainers
Several types of Gainers exist. Depending on the objectives, we can find the Lean Gainer and the Hard Gainer . The first is composed of carbohydrates and proteins in equal quantity (within one or two grams). The second is about 60% carbohydrates and 30% protein, plus fat. This will result in faster and more consistent mass gain than with a Lean Gainer.
The sources of carbohydrates and proteins can also vary: there are Gainers made up of egg, oats or milk proteins. Egg white is digested better than milk, oats are rich in fiber and nourish the intestinal flora. Varying protein sources allows the gradual release of amino acids in the muscles, but also responds to intolerance and allergy problems.
How to choose your gainer according to your goal
For moderate (or controlled) mass gain , it is best to turn to a Lean Gainer . This corresponds to the majority of sports and health objectives. It is recommended for people who have already achieved their goal and are looking to improve without gaining too much fat. Its high caloric intake of proteins and carbohydrates allows good muscle development but not enough to gain fat.
If the objective is an explosive mass gain , then it is better to consume the Hard Gainer , ideal for people who are just starting out or who have difficulty gaining weight. Do not be afraid of gaining fat by consuming the latter and adapt the sports program accordingly. The Hard Gainer also works synergistically with other dietary supplements like creatine. Taking these supplements enhances protein synthesis.
Depending on the Gainer chosen and the morphology, the recommended dosage will be different. An ectomorphic person will be able to consume a larger quantity and several times during the day. In general, the gainer is taken between meals, before and/or after training.
The Gainer is therefore an ally for mass gain. It can be difficult to navigate through the different types that exist. First, define your needs to achieve your goal. The Gainer will be your ally in mass gain accompanied by a healthy and nutrient-rich diet. The ideal is to vary the sources of proteins and carbohydrates.
To sum up :
The Lean gainer : for more measured weight gain, intended for people who have accomplished their goal and who are looking to keep their weight or people who are looking for harmonious and controlled weight gain.
The Hard Gainer : for explosive and powerful mass gains, more for beginners and ectomorphic people.