WHAT IS THE DIFFERENCE BETWEEN A WEIGHT GAINER AND A PROTEIN AND WHAT IS BETTER TO CHOOSE
A person who only plans to start seriously doing sports, for sure will think about the use of various kinds of sports nutritional supplements. Many of them are really very useful – provided they have a competent training they help to achieve better results and speed up the process of achieving them.
Beginners can easily get confused in the variety offered by the manufacturer: the number of unfamiliar words can panic, so it will be useful to consult with a specialist. The most popular additives are proteins and gainers. Let’s try to understand what is the difference between the gainer and the protein, and what is the best choice in each specific case.
GAINER OR PROTEIN: WHICH IS BETTER?
Gainer and protein are the most common and useful supplements. Despite their usefulness, one must first learn about them as much as possible and understand what each of them is intended for.
The main criterion for effectiveness in bodybuilding is active fat burning and an equally active build-up of muscle mass. And for this, in fact, two components are needed – proteins and carbohydrates. Proteins are the primary building material for muscles. Carbs are the source of energy that we need for active physical activity, which we expose ourselves to in the gym.
Gainer is a dry mixture, a cocktail, which consists of 70-80% of carbohydrates, 10-20% of proteins. Protein is practically the same cocktail, but it almost entirely consists of some proteins , and there are practically no carbohydrates and fats in it.
Although there is a widespread view that sportspit is harmful, in fact both of these products, when properly used, are completely safe. They are made on the basis of entirely harmless and natural raw materials. There are also versions that they cause addiction similar to narcotic, negatively affect the functioning of internal organs. Many people compare and confuse them with steroids, but these are fundamentally different things.
All these fears are unfounded, which is proved by a huge number of studies. This is essentially the same products that we regularly eat, only in a higher concentration, which allows them to be absorbed and absorbed faster by the body. Protein thanks to the protein helps to provide a clear increase in muscle mass, speed up the processes of “building” the body. But you need to consider that it can be contraindicated for individual protein intolerance, as well as for serious kidney diseases.
Gainer, in which a lot of carbohydrates, allows us to be saturated with energy, thereby increasing the activity in training and their duration. However, it is due to carbohydrates that the gainer can lead to undesirable consequences. Carbohydrates, which are not wasted, are transformed into fats settling under our skin, reducing the relief of muscles and worsening the shape of the figure as a whole.
Gainer & Protein : The Difference
The main difference between a gainer and a protein is that the latter is a pure protein, while the former contains a large number of carbohydrates and certain additives. Gainers are advised to take people who are thin, have a high rate of metabolic processes, who have difficulty in recruiting muscle mass.
People who are prone to fullness and rapid weight gain, are not recommended to abuse gainers. Unprocessed carbohydrates can quickly accumulate in fat, and then the result will be far from desired. In this case, it will be more useful protein, which will help increase muscle mass, while reducing the body fat.
Many supplements and cocktails beside the main ingredients also include various vitamins and minerals. Also, they can contain creatine, an amino acid that has a beneficial effect on human immunity and stimulates metabolic processes in muscles. Also, there are geyners, which include proteins and carbohydrates in proportions up to 45:45. This helps to increase the effectiveness of such additives when working “on the mass.” Such gainers are considered more qualitative and effective, therefore they cost more.
Protein cocktails are divided into two types – with slow and fast proteins. Slow protein is absorbed longer because it gives less muscle growth, but it acts for a long period. Such supplements will be ideal for those who want to eliminate excess weight or make the muscles more prominent, for example, on drying. Fast proteins act in the opposite direction – they are absorbed swiftly, they give the maximum increase in muscle mass, but they act for a short period of time. To build a beautiful relief, bodybuilders are advised to start taking a quick protein and then move on to a slow one.
So, what is better for a set of muscle mass – a gainer or protein? Gainers are useful to athletes, thin by nature – carbohydrates will only be helpful to them. But people prone to excess weight, it is better to use proteins, as carbohydrate mixture with a high glycemic index can lead to a set of extra pounds. It is better for such people to drink pure protein shakes. In this case, the only way to use the gainer is after training, when the body completely exhausts the glycogen stores, and the metabolism works in an accelerated mode. In this case, the gainer will help restore energy and not provoke extra pounds. If you take a gainer during the rest period, the energy will not be consumed completely, that is hello to the set of weight.
Regular intake of protein prevents the risk of recruitment of subcutaneous fat and has a good effect on protein metabolism. However, this excludes obtaining additional energy, without which you can not build muscle mass. You can exclude a geyner in the event that the athlete receives enough carbohydrates with the food he consumes.
PROTEIN AND GAINER: HOW TO COMBINE
Proceeding from all told, it is possible to draw a conclusion on what to choose the gainer or the protein everyone for itself can individually, being based on pursued purposes and features of the constitution. If the person is thin and wants to quickly gain weight, the geyner will be irreplaceable. When the mass has already been dialed to a sufficient level, you can switch to protein.
If a person wants to lose weight, the gainer is not the right choice. Better immediately start with a protein: slow – for drying or fast, if you need to strengthen the muscles.
Both additives can be combined, taking protein and low-protein gain in equal proportions. This will saturate the body with the necessary amount of energy, and at the same time get enough protein to build muscle. The most important thing is to choose the optimal dosage. When taking supplements at the same time, it is recommended that you follow these recommendations:
Take into account the daily rate of calorie intake, including additives. If you want to lose weight, you need to spend more than you consume, if you type – then vice versa.
Before exercise, it is recommended to use a fast protein. After training – high-carbohydrate geyner with fast proteins in the composition. This mixture is suitable for closing the protein-carbohydrate window.
As a snack in order to increase the caloric content of the diet, it is also recommended to use a geyner. It is better to use a high protein supplement, but remember that the protein norm should not exceed 2 grams per 1 kg of weight of the athlete. Between meals, you can also use a slow protein.
In the morning, you can use a fast protein, you can choose any of the two products. For the night, it is better not to take supplements, except for slow proteins. But keep in mind that the supplement can provoke a feeling of heaviness and not be completely digested, which can negatively affect the digestive system.
Athletes with experience can consume protein 3-4 times a day and gainer 1-2 times a day.
Strength athletes are recommended to consume 7 g of carbohydrates per kg of body weight. With insufficient body weight, the dosage can be increased to 8-9 grams per kilogram of body weight.
The norm of protein is 2-2.5 g per kg of body weight.
Also, it is important to remember that supplements are additives, and they can not replace a full-fledged diet. It is important that the usual diet includes a sufficient number of nutritional components. It is recommended to eat frequently and in small portions. One meal can be replaced by a gainer , but only occasionally, if there is no way to fully eat.
Remember about contraindications. Protein is prohibited in renal failure and other kidney problems. You also need to remember the likelihood of having an allergy.
In the use of any additives, moderation is essential. You can not get too involved with them. Otherwise, you can get an upset stomach and other problems with the digestive tract. In the rest, everyone decides that it is better to drink: a gainer, a protein or both.