What is the purpose of a muscle gainer?

You work out several times a week, but you can't seem to get to build muscle ? The problem certainly stems from a diet too low in calories. A gainer can help you reach a higher calorie quota in order to build muscle and gain weight. Find out how gainers work for athletes in the mass gain phase.

What is a gainer?

In the field of sports nutrition, a gainer is a food supplement associated with weight gain.

High in caloriesIt is mainly composed of carbohydrates and proteins. It therefore promotes anabolism and muscle growth. Vitamins and minerals may also be added to some of these supplements.

The gainers are recommended for bodybuilders who have difficulty gaining weight or for people who are simply gaining mass. But we'll come back to that later.

Three main types of gainers are offered on the market:

• hard gainers, mainly composed of carbohydrates
• intermediate gainers, which contain about 60 % of carbohydrates
• lean gainers, more balanced in terms of the ratio between carbohydrates and proteins (more than 40 % of proteins)

As you can see, the aim of a gainer is simple: to provide maximum calories through a substantial protein and carbohydrate intake. It's up to you to choose yours according to your goals.

Attention, all caloric surplus can lead to fat storage. To find out what you need, a free calorie calculator is available on my website. Based on your maintenance calories, simply add calories to gain volume (this is the principle of mass gain) or remove calories to lose weight (this is the principle of weight loss).

Why use gainers?

Do you have to use a gainer to progress in muscular training? I am regularly questioned on this subject by students.

If you are in one of the following three situations, incorporating a mass gainer into your eating habits may be worthwhile:

• case 1: you don't have enoughappetite to reach your caloric quota
• case 2: you don't have the time to prepare sufficiently high-calorie meals for yourself
• case 3: you are unable to transport your meals

The first case is one of the most widespread. Many people find it difficult to gain weight, because they can't eat enough during the day.

People often mistakenly believe that it's easier to lose weight than taking them. In reality, both goals are difficult to achieve. Depending on your situation and metabolism, putting more weight on the scale may require consuming 3,000, 4,000 or 5,000 calories daily.

To gain weight, the easy solution is to eat high-calorie meals based on pizza or fast food. This is known as "dirty weight gain", or dirty bulk. But this method is strongly discouraged, because the weight gained is essentially fat. Not to mention the health problems it can cause.

In the case of a own weight gainThis means eating large quantities of healthy food. A weight gainer can help you take in enough calories, while making it easier to eat. It's easier to drink a liquid weight gainer than to eat half a chicken, especially if you've already eaten three meals during the day.

But gaining weight and muscle is a difficult goal. Building a massive physical can't be improvised. It requires a real strategy, both in terms of training and nutritional intake. Call on a sports coach to save time and benefit from personalized support.

The mass gainers are also appreciated by some athletes for their practicality. Whether you don't have the time to prepare all your meals, or can't carry them to work, these supplements can be an effective alternative. They can be prepared in a matter of seconds, and can easily be taken with your snacks in a shaker.

Conversely, gainers should be avoided if you are already in a caloric surplus through your conventional diet and are putting on weight. Similarly, gainers are not recommended for people wishing to lose fat, as they need to establish a caloric deficit in order to lose weight.

What is the difference between a gainer and whey protein?

If you're new to bodybuilding, it's logical to wonder what makes a gainer different from whey protein.

The difference may seem subtle, but it is fundamental.

Whey protein's sole purpose is to increase theprotein intake to optimize muscle development. As such, it contains virtually no carbohydrates or lipids. It can be consumed as part of a weight loss program.

On the other hand, a gainer increases thecaloric intake It is a global diet, including the three macronutrients (proteins, carbohydrates and fats). It exclusively promotes weight gain.

Which sheathing to choose?

Many gainers are available on the market. But which one to choose?

To answer this question, we need to look at its composition. As we have seen, these supplements contain mainly carbohydrates and proteins. But each of these macronutrients may be the result of a mixture of different substances, of varying quality.

On the side of the carbohydratesSome gainers contain maltodextrin, dextrose, fructose and sometimes sugar. If present in excess, these ingredients tend to cause a rapid rise in insulin, and therefore blood sugar levels. This phenomenon promotes fat gain to the detriment of muscle mass gain.

It's best to opt for a product made from palatinose, oat flakes or barley flakes. In fact, a low glycemic index is the best choice and is suitable for daytime consumption.

When it comes to protein intake, not all gainers are created equal. Ideally, a good gainer should contain these three essential proteins: casein, soy protein and whey (in concentrate or isolate).

It is also common to find amino acids such as Creatine or glutamineThis is a significant advantage.

For my part, during the weight gain phase, I use the Xtreme Mass Gainer from Prozis. With 1,300 calories per dose (60 g of protein and 250 g of carbohydrates) and excellent assimilation, for me it's the best of the best. best gainer for bodybuilding. Different flavors are offered: vanilla, chocolate, strawberry, etc..

How and when to take a gainer during the day?

You can take your gainer at different times:

• as a snack, between meals
• at mealtimes, if you are unable to eat enough
• before your weight training sessions
• right after your sessions

The effects of a gainer vary according to when it is taken. You can, of course, take them at different times of the day (between breakfast and lunch, and between lunch and dinner, for example).

Before a weight training sessionA mass gainer will give you more energy and delay the onset of fatigue. At the end of training, it provides fast-absorbing sugars to replenish glycogen stores and speed muscle recovery.

To prepare a gainer, simply mix the desired dose with water or milk in a shaker.

In terms of dosage It's best to start gradually. Dosages depend on the product chosen. Refer to the instructions on the jar.

If the recommended daily dose is 100 g, don't hesitate to start with 50 g portions. As the calorie intake is high, it's essential to take it easy so as not to gain fat quickly. This will also allow your digestive system to adapt to the new protein intake.

Depending on the results obtained after a few weeks, you can adjust the dosage up or down.

My recipe for homemade gainer

If you have the time, you can prepare your own home-made gainers. It's the ideal way to bulk up and build muscle!

To make your own homemade gainer, you will need:

• almond milk with no added sugar (if you can digest it, you can also use whole milk to increase the calorie count)
• 70 g rolled oats or barley flakes
• 10 g of grated coconut
• 2 bananas
• 90 g organic peanut butter
• 20 g honey
• 40 g of protein powder

For the recipe, it couldn't be easier! Add all your ingredients to a blender with ice cubes. You will obtain an excellent gainer of more than 1,000 calories. Of course, you can adjust the quantities of the ingredients according to your needs.

This delicious blend is perfect for building muscle.

Bear in mind that any increase in muscle mass mechanically implies fat gain. This applies to all athletes, whether beginners or more experienced. This extra fat mass is essential for the muscle building. The key is to know how to limit it by controlling calorie intake and food quality.

Once you've gained muscle, you'll need to lose excess fat by performing a dryerto perfect the definition of your muscles.

To conclude

High in protein and carbohydrates, gainers are effective dietary supplements for gaining muscle volume. They are particularly recommended if you are unable to consume enough calories to develop your body weight. You will find quality products on the market, but be careful with their composition. Whenever possible, use homemade gainers!

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