Sports nutrition is represented by many types of products, the most famous of which are protein and gainers. And if everything is more or less clear with the use of protein, then there are still disputes about the rules for using gainers. What is a gainer? It is a mixture of carbohydrates and amino acids. In fact, it is both a material for building muscle tissue and energy for this process. Therefore, it should be consumed at the time of the greatest physical exertion, and due to the fact that the body is not able to instantly absorb the food entering it, then for some time. Typically 40 minutes. Similarly, after heavy physical exertion, the body needs to be fed with amino acids and carbohydrates. And here the gainer is indispensable. It is recommended to consume it 25-35 minutes after training. Just at the moment of opening the carbohydrate window, and a little earlier than the opening of the protein window.
Sports nutrition, unlike natural nutrition, requires not only a certain time of use, but also a certain dosage. Otherwise, you can cause irreparable damage to the body. You can always find dosage instructions on packages with gainers. But there is an unspoken rule that should be followed – to use a gainer at the rate of 1-2 grams per kilogram of its own weight. But this rule is applicable only for those whose weight is less than 90 kg. It is also worth slightly reducing the dose in the presence of excess weight. In this case, 0.5 g/kg is sufficient. In case of too much excess weight, the use of gainers should be completely abandoned, preferring proteins.
Gainers are diluted in water or milk before use. The second option is preferable. They are tasteless – often with a disgusting taste – or with artificial sweeteners and flavors. In any case, the use of diluted gainers is easier and tastier. Especially when it comes to tasteless gainer. As a rule, the packaging says in what ratio the gainer: liquid mix the components. Usually – 1:2-2.5. It is not recommended, unless otherwise specified by the manufacturer, to increase the amount of one of the components, because. this can very likely lead to indigestion and familiarity with the toilet. The use of gainers of famous brands will also help to avoid the latter, better than foreign ones – American and German, where it is better the sports nutrition industry is developed, so there is less chance of running into a fake. Proper use of gainers allows you to gain up to 1-2 kg of muscle mass per month.