Gainer or protein: which is better for gaining muscle mass? Gainer or protein: which is better for gaining muscle mass? Which is better, gainer or.

Each athlete makes an individual decision about which sports nutrition is best for him to achieve his goals. You can often find long debates about what is more effective: protein or gainer. At the same time, many see only one difference between these supplements - the presence of carbohydrates in the gainer and their absence in protein. While in fact the main characteristics should be considered in more detail.

The effect of protein and gainer on the body

Translated, “protein” means protein; its content in this sports supplement is usually 70-90%. Protein is obtained from milk, whey, eggs, and soy. Vegetable soy protein is considered to be of low quality, but it is a good solution for vegetarians. In addition, there may be individual intolerance to lactose, and casein is not well absorbed by everyone.

Proteins differ in the speed of absorption, complete or incomplete composition of amino acids and cost. There is also a complex protein on sale, which includes several varieties at once, however, not all manufacturers indicate the exact ratio of ingredients; along with the advantages of different types, you will also get their disadvantages.

Slow proteins take a long time to digest, so they are suitable for drying. Fast ones are more effective in building muscle. Protein also stabilizes nitrogen balance and strengthens the immune system. Contraindications to taking protein are kidney diseases, for example, renal failure.

People who lead an active lifestyle find it convenient to take protein bars with them. They are sold in different flavors, grains, L-carnitine, fruits and nuts, and you don’t have to mix anything in a shaker in front of others. As for protein that enters the body with food, it is found in dairy products, eggs, fish, and meat.

In a gainer, proteins are combined with carbohydrates, and the proportions can be different. For example, one serving of Serious Mass gainer contains 251 g of energy carbohydrates and 50 g of protein, and one serving of Muscle Juice 2544 contains 162 g of carbohydrates and 55 g of protein complex. The protein base of the supplements is also different. In Multicomponent Gainer it consists of 60% whey protein concentrate and 40% micellar casein.

The body uses protein as a building material for muscles, carbohydrates are needed to restore energy. In other words, if your goal is to increase muscle mass, you need both protein and carbohydrates. Muscles will not grow until glycogen is replenished. Taking a gainer will improve performance and increase strength gains.

The athlete's body's need for carbohydrates is 3-4 times higher than for proteins. However, it is easier to get enough carbohydrates (as opposed to protein) from food. Trainers recommend choosing a gainer for those with a thin physique, or for athletes who are likely to skip meals without being able to eat regularly. A carbohydrate-protein mixture is also useful for people who combine training with hardware and martial arts. Manufacturers also include other useful ingredients in gainers: creatine, vitamins, minerals.

1. Both supplements help build muscle mass and improve performance.
2. An attempt to compare possible harm and side effects will also fail, since both the gainer and good quality protein are made from natural food raw materials.
3. You can harm your body if you purchase a counterfeit product or take sports nutrition not according to the instructions, unjustifiably increasing the dosage. Unless protein is not recommended for people suffering from serious kidney or liver diseases, and those with individual protein intolerance.
4. Both gainer and protein are well absorbed by the body, without creating additional stress on the digestive system.
5. Both supplements are drunk dissolved in water, juice or skim milk.

Which is better: protein or gainer?

How to understand, gainer and protein: which is better? Athletes who have a thin, ectomorphic physique are recommended to take a gainer. A gainer is a sports piece of meat with a side dish of carbohydrates. Try to choose a supplement that contains high quality protein, which may be in isolate form. A large amount of carbohydrates will enhance the positive effect and increase the overall weight of the athlete. You don’t have to drink a gainer if the athlete gets the required amount of carbohydrates from food.

At the same time, for endomorphs and athletes prone to gaining excess weight, a carbohydrate mixture with a high glycemic index can only do harm and bring unnecessary pounds of fat. In turn, protein consumption does not affect the formation of subcutaneous fat and has a positive effect on protein metabolism. Slow protein is drunk for drying, and fast protein is drunk to strengthen muscles. You need to start with a fast one, and then gradually move to a slow one.

When choosing a gainer or protein to gain muscle mass, it is important to consider the type of energy exchange. A specialist - a professional instructor or a doctor - will help you determine it. You can understand the first results after taking it after a month of regular training.

Among the types of protein, three are especially popular:

How to take protein and gainer

Caseins can be drunk at night so that the muscles receive amino acids. Mixtures of whey and casein protein are also suitable for drying and post-workout recovery. Multicomponent proteins are also needed for rapid muscle gain. In this case, the chemical composition of the portion will be richer.

If you still find it difficult to choose a gainer or protein to gain muscle mass, try taking both supplements at the same time in this way: combining a low-protein gainer and protein in equal proportions. Professional athletes can also give other advice on what to take to gain weight: protein or mass gainer.

Many people believe that you can start gaining weight with a gainer, and then switch to protein. Again, protein will be more relevant for women, since they store more fat. For men, it is closer to using a gainer that increases muscle tone.

If you choose the right one, gainer and protein will become reliable helpers on the path to results. The difference between these additives also lies in the time of application. To gain muscle mass, gainer mixed with milk, juice (not from citrus fruits) or water (room temperature) is drunk before training, about an hour and a half. For these purposes, they usually take 1.5 g of powder per 1 kg of athlete’s weight. And a protein shake - both before and after physical activity, so that the muscles not only develop, but also recover. Berries or fruits are added to the drink to taste. A scoop of protein contains approximately 30 g of powder.

Summarizing the above, we can say that both proteins and carbohydrates are important for gaining muscle mass. Protein alone will not ensure full muscle growth, but carbohydrates alone will not be enough.

There are cases when it seems that sports nutrition is taken correctly, but no serious muscle growth is observed. Don’t rush to change the proportions of protein and carbohydrates, first check other possible reasons. You may not be eating enough calories, not exercising regularly, not increasing your load, or, conversely, overtraining.

Do not forget that both protein and gainer cannot replace fully normal food. Monitor the dosage so as not to cause side effects - skin rashes or gastrointestinal upset. An increase in the concentration of carbohydrates in the body can cause problems with insulin secretion. To eliminate unpleasant side effects, try stopping the supplement for a few days or reducing your daily dosage.

Growing muscle mass is a complex process. Athletes often need auxiliary aids for high results - a gainer and protein. Today we will talk about the features of using these additives, their differences and effectiveness.

How does muscle mass grow?

Sports activities are aimed at activating the growth of muscle mass. To speed up the process, follow these rules:

1. Eat right. Enrich your diet with carbohydrates, fats and proteins, following the same sequence.
2. Consider the time required for recovery. It makes no sense to train the same muscle group earlier than 2-3 days after training.
3. Perform basic exercises - squats with a barbell on your shoulders, bench press.

Mesomorphs have broad shoulders and a muscular texture. Ectomorphs are tall and thin. Throughout life, the type of physique remains for the entire time. This is the main criterion for choosing auxiliary drugs.

Comparisons of composition and action

To increase muscle mass, it is customary to use not only sports exercises, but also auxiliary supplements. The market has a wide range of products. What to choose depends on the purpose and individual characteristics.

Gainer is a supplement used for weight gain. It contains carbohydrates, proteins, creatine, vitamins and minerals. Recommended for ectomorphs. The drug increases the calorie content of consumed foods. One measuring spoon is enough for one dose. Take post-workout or before and after exercise. By consuming twice a day, you will receive a boost of energy before training, and afterward, help for quick recovery.

Benefit:

• restores glycogen reserves;
• gives energy;
• increases the level of performance;
• helps the body recover;
• replaces the usual diet.

This is protein, the basis of any tissue. Consists of amino acids that are classified as non-essential and essential. Essential amino acids are amino acids that are not produced by the body; non-essential amino acids are the opposite. Proteins consist of a balanced complex of vitamins, microelements and natural protein; these are elements of natural origin. Suitable for endomorphs. This supplement is safe to take. It is not effective if the instructions are not followed.

It should not replace the main meal. classified into two types - with slow and fast proteins. The former are processed slowly by the body, but remain in it longer. Designed to lose weight and shape the body (in everyday life this process is called drying). With fast ones, the opposite process occurs - they are used by bodybuilders for quick results. It is recommended to dilute cocktails with milk and fruit.
Benefit:

• well absorbed by the body;
• stabilizes nitrogen balance;
• strengthens the immune system;
• increases the amount of amino acids;
• contains amino acids that inhibit oxidation processes provoked by intense training;
• has a minimal amount of fats that cause the formation of a fatty layer.

Did you know?In US supermarkets, protein is sold in soft drink vending machines.

Protein is classified according to the main product of its composition:

1. Whey- made from the product that is released during the preparation of cheese. Considered the most effective.
2. - milk protein released during curdling is used. It stays in the human body for a long time as a clot. When processed, it forms amino acids.
3. Lactic- composition of 20% whey protein and 80% casein protein. The result is pure protein.
4. - actively used for feeding livestock. Athletes classify it as the worst option. Characterized by low cost compared to other types.
5. Meat- made from beef meat.
6. Wheat- used by vegans and vegetarians.
7. - a valuable structure with all the amino acids that are necessary for the body.

The main differences between additives

The difference between them is the following characteristics:

1. Percentage and . The protein gainer contains up to 30%, and the protein contains at least 70%. The main component of a gainer is carbohydrates.
2. Protein is more expensive because using synthesized protein requires a lot of money.
3. The gainer can also be combined with other supplements. Increases the effectiveness of creatine.
4. Gainer cannot be absorbed for a long time, which is why it differs from protein.

Important!The intake schedule and dosage depend on your body type and expected results. Before starting, consult your doctor, coach or instructor.

What is more effective for muscle growth?

Those who are prone to obesity are advised to treat the gainer with caution, since when it is used, a layer of fat is formed. Carbohydrates can be obtained from isotonic drink or juice, which is best consumed in moderation: remember that two glasses of juice saturate the body with carbohydrates, which are sugar and fructose.
Gainers are often taken by people with low weight to gain weight. Without exercise, this can result in a sagging belly: the fat layer will be distributed unevenly. The drug is used by wrestlers who value strength and endurance rather than muscle definition. Protein is used to burn weight. It is important to observe the reception time. Also, it should not be taken in rash quantities. So which is better? To gain weight - gainer, for cutting - protein.

Did you know?Muscles begin to grow 3-4 hours after training.

How to drink gainer and protein at the same time?

The drugs are also used together, observing the proportions and rules of administration:

1. Gainer is recommended to be taken before training, and protein after.
2. At night, take casein for catabolism - the process of breaking down complex substances into simple ones.
3. Is it possible to mix? Definitely yes - with a ratio of gainer and protein of 1/3 and 2/3, respectively. This combination balances carbohydrates and proteins.

Video: is it possible to drink protein along with a gainer?

To improve the properties of drugs, take note of the following recommendations:

1. Some athletes prepare gainers themselves to save money - they purchase protein and dilute it with carbohydrates.
2. Vitamin-mineral and anabolic complexes with gainer are mixed with water, milk, juice. Boiling water is not used.
3. The gainer is taken daily.
4. Protein is taken at the rate of 1.5 g per 1 kg of weight. The dosage is presented in the instructions.

Gainer and protein help to gain muscle mass, both individually and in combination. But for this they use different approaches - drying and weight gain.

Video: which is better protein or gainer

I am glad to welcome everyone who is “visiting” me now. Surely the vast majority of readers of this article are guys, and the question that worries them is “protein or gainer for gaining muscle mass.” If so, then you, friends, have come to the right place. I will also tell you how they differ, in what cases they are applicable and which one is better.

I must agree with you that the question, or rather the choice of a sports supplement, is really difficult. After all, go figure which one will help you increase more lean mass on your body, and which one will not be as effective.

You know, I can’t answer which of these sports supplements will best help you gain weight. After all, the “profitability” of sports nutrition, so to speak, depends on many factors. Which ones exactly – we’ll figure it out right now. Well, based on the above, the choice of “what is best” is up to you.

What is the difference?

First, to understand why these two representatives of sports nutrition clash head-on, we need to find out how they differ.

That is, from the point of view of quick recovery, the gainer is in the lead. In addition, by drinking it before training, you can work a little longer during the training itself - carbohydrates provide energy, which protein is not able to provide.

Third, the price of the supplement. I’ll say right away: a gainer is two (at best) times cheaper than a protein supplement. This pricing policy is based on the fact that the gainer base () is easier to “obtain” than the protein base, whatever it may be (soy, egg, dairy, whey). Therefore, the gainer is cheaper, but, unfortunately, does not provide enough protein, unlike protein.

Therefore, my advice to you. For fast, high-quality and uninterrupted weight gain, purchase two supplements at once - gainer and protein, which mix well with each other and complement each other. It turns out that you can get enough protein and restore muscles with energy. It’s just that for different body types (Lord, these body types again) the ratio of gainer and protein in one shake will be different.

I hope I helped you decide which is better - protein or gainer for gaining muscle mass. If you have something to say, I will be glad to “hear” you in the comments. I say goodbye to you. Share the article with friends via social media. networks. Subscribe to blog updates yourself. Good luck with your weight gain.

Best regards, Vladimir Manerov

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Fast and effective mass gain is the dream of many gym goers, there is nothing but talk about it. In order to build muscle mass, you need to work conscientiously in three directions:

• training with free weights;
• following a high-calorie diet;
• quality sleep for effective recovery.

Naturally, there are nuances:

• if training is performed without following the correct technique and progression of weights, repetitions per approach and the number of approaches themselves, the muscles will not grow;
• if you train to the point of exhaustion, but at the same time you eat unbalancedly and little, muscles will not grow;
• if you do both of the first points, but at the same time “forget” to rest and get enough sleep, your muscles will not grow, because they grow precisely during rest and sleep.

Therefore, it is very important to comply with all three points.

What is better for gaining weight - gainers or proteins?

In order to answer this question, you should ask another question - how do muscles actually grow?

For the synthesis of new muscle cells (mass gain), nutrients are needed, in particular amino acids and glucose. Their sources are respectively proteins and carbohydrates. Simply put, a plate of buckwheat with meat. And if we draw an analogy with construction, then amino acids (proteins) are the “building materials”, “bricks” for new muscle cells, and glucose (carbohydrates) are the “workers” who build new muscles from these “bricks”. There will be no “building materials”, muscles will not grow, there will be no “workers”, muscles will not grow. Therefore, it is so important to supply the body with both proteins and carbohydrates. And gainers are precisely protein-carbohydrate mixtures, in contrast to pure protein, which is a “supplier” of only “building materials”. But there are also nuances in choosing between these two products.

Who is a gainer and who is a protein?

In this matter, the athlete’s body type plays a very important role. For those who gain weight very quickly and/or have a high percentage of subcutaneous fat, gainers are even contraindicated, since they can provoke further excess weight gain due to their high calorie content.

Therefore, protein is a good choice for those who have a slow metabolism, and for whom excessive consumption of carbohydrates (including from gainers) is fraught with an increase in the percentage of subcutaneous fat. Therefore, for such people, it is recommended to take carbohydrates purely from food, eating cereals, whole grain bread, vegetables and other sources of complex and slowly digestible carbohydrates.

In general, protein supplements should be considered only as an additional source of protein in the diet, regardless of body type or gender (girls can also take protein). Protein shakes are ideal for those who cannot (do not want, do not have time) to ensure their daily protein intake in the required quantities.

Gainers are the best choice for those who have a thin physique and a fast metabolism, which causes problems with gaining weight, both muscle and fat. First of all, gainers were developed for such athletes, which will help them stick to a high-calorie diet.

Composition of gainers

Because the A gainer is a carbohydrate-protein mixture, then these are the main nutrients, which, in turn, can consist of one component or be complex.

This means that the protein matrix can be represented only by whey protein concentrate, or it can be complex and include, in addition to whey, casein, egg albumin and other protein sources.

In turn, the carbohydrate component can be represented only by maltodextrin, or it can be complex and also include cereals (oats, barley, corn), as well as amylopectin, various starches, and fiber.

Complex gainers interesting due to the variety of nutrient sources, but single syllable gainers Based on simple sugars, they are absorbed as quickly as possible, which is their main advantage.

In addition to the main ingredients, the gainer may include creatine, amino acid and vitamin-mineral complexes, and digestive enzymes.

An important characteristic is carbohydrate to protein ratio. There are high-protein, high-carbohydrate and mass gainers with an optimal ratio of essential nutrients.

Energy and nutritional value of gainers

Very often, manufacturers indicate the energy value of the entire recommended single serving. It can be very large and amount to, for example, 300 g. Accordingly, the energy value will look very impressive and confidence-inspiring compared to other gainers and amount to, for example, 1200 kcal. This is a lot, and not everyone can absorb such a portion at one time. Therefore, in order to evaluate the real energy value of the mixture, you need to find on the label information about the calorie content of 100 g of the product. The analysis showed that on average the calorie content of gainers from different manufacturers per 100 g is approximately the same, and on average is 400 kcal, which can be more than enough for one cocktail. If there is no such data on the label, then this can be easily calculated: you need to multiply the number of kcal of the entire serving by 100 g, and then divide by the number of grams of the entire serving. For example, 1200 kcal*100 g/300 g = 400 kcal.

The nutritional value- this is the amount of protein, carbohydrates and fats in one serving of gainer in grams. Again, it is better to find nutritional information for 100 g of the product. The optimal indicator would be 20 g of protein and 80 g of carbohydrates for this amount of gainer.

When should you take a gainer?

Since gainers (from the English gain - increase, growth) are carbohydrate-protein mixtures designed to quickly replenish energy reserves and increase body weight, then You should drink them before and/or after training when the body needs nutrients most. Therefore, timely replenishment is equal to effective recovery, and therefore mass gain.

Thus, if there is no time (opportunity, desire) to eat a full dinner after an evening workout, then you can drink a portion of a gainer, thereby supplying the body with amino acids and glucose. Or drink such a cocktail before training, if there was no time (opportunity, desire) to eat a full lunch, again giving the body glucose so that it has the strength to work in the gym, and amino acids, which are also used for the synthesis of hormones, enzymes and directly new ones muscle cells. If the body is not “fed”, then it will take resources for training from its reserves: glucose from glycogen, and amino acids from muscles, destroying them, and this is exactly what athletes are trying to avoid.

In any case, it should be remembered that gainers are dietary supplements to the basic diet, and therefore cannot replace a complete and balanced diet. Natural food is always preferable.

How much gainer do you need for one cocktail and what should you mix it with?

Different manufacturers indicate different quantities: some write that you need to take 300 g of the mixture, while others indicate that 100 g will be enough. Who is right? This matter should be guided by individual needs. If the diet is sufficiently balanced and there is no particular lack of nutrients, including carbohydrates, then 100 g of gainer drunk after training may be enough. If it turns out that the only meal on the training day was breakfast, eaten on the run, then you can take all 300 g of the mixture, but then divide it into at least 2 meals. Because, as already noted, not everyone can absorb about 1200 kcal (300 g of gainer) at a time. Therefore, a single serving is a very individual question.

It is also important to consider what is included in a particular gainer and the ratio of proteins to carbohydrates in it. This will also affect how much mixture you will need to take to make one cocktail. In general, the following points should be taken into account:

• athlete's weight(the smaller and more difficult it is to gain, the more gainer you can use);
• diet(the more unbalanced it is, the more you can take from the gainer, but the basic nutrition should be properly adjusted);
• gainer composition(what carbohydrates it contains: simple, complex or a complex of them; what is included in the protein matrix);
• ratio of protein to carbohydrates in the gainer(for those who have trouble gaining weight, it is better to choose high-carbohydrate gainers, and vice versa - for athletes with a slow metabolism, high-protein gainers with complex carbohydrates are preferable).

By volume: the cocktail will be thicker if you take 300-400 ml of water or milk, and vice versa, if you want a thinner cocktail, you should take about 500 ml of “solvent” or even more.

Many beginners, after joining the gym, immediately become interested in sports supplements that can help them progress faster. The issue of gaining muscle mass is especially important; almost all beginners want to become big and strong as quickly as possible. From more experienced athletes they learn that protein shakes or are best suited for this purpose, but each of these products has its own characteristics and choosing which is best, without knowing the specifics of each of these products, is very difficult for novice athletes. In this article we will answer the question - what is better for mass, protein or gainer.

Protein and gainer are a mixture of proteins and carbohydrates, but in different proportions. Most gainers consist of 80-90% carbohydrates, and only the remaining 10% are fats and carbohydrates, but in the case of protein complexes the opposite is true - here 70-80% is protein, and the rest is fats and carbohydrates. Protein is the building block of muscles and is therefore more important for gaining lean muscle mass than carbohydrates. But even without a sufficient amount of carbohydrates, we will not be able to train effectively.

Most modern gainers consist of simple carbohydrates, which quickly convert into fat. You, of course, will gain weight from taking such products, but most likely it will not be muscle, but fat mass. We recommend taking gainers only for ectomorphs who cannot gain any weight at all. In this case, additional calories may provide an impetus for muscle growth. Athletes who have no problems with gaining mass and are prone to gaining excess weight should not take gainers. Such athletes do not need fast carbohydrates; they need complex carbohydrates, which are best taken from buckwheat, rice, pasta, various cereals, etc. There are also gainers that consist of only 50% carbohydrates, and the rest is protein and fats; such supplements can be used for gaining weight, but there are very few of them on the sports nutrition market.

Protein for mass gain

As we said, proteins consist of 70-85% proteins. Such supplements are ideal for gaining lean muscle mass; they provide athletes with all the necessary essential and non-essential amino acids. Today there are many different types of protein, the most popular in bodybuilding are whey and casein proteins. Whey protein complex has the fastest absorption and can be taken after training. Since after training we need not only protein, but also carbohydrates, it’s worth adding some fruit to your whey protein shake to help replenish energy losses.

Casein protein, on the contrary, has the longest absorption period. It is taken to gain weight and combat catabolism before bed. Also, this protein is excellent for use between meals when drying, as it suppresses appetite and prevents catabolic processes, feeding muscles with amino acids.

What is better for mass - protein or gainer? We definitely think it's a protein. Gainers can be very dangerous for your figure; most athletes do not need to gain excess fat. Proteins are great for building lean muscle mass and reducing the percentage of subcutaneous fat during cutting. Different types of protein allow proteins to be used for different purposes. The most popular in bodybuilding are whey and casein protein complexes, the combined use of which is the best option for gaining weight.

What is better for gaining weight - gainer or protein?

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Do you need a mass gainer at all?

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