Nutrition for athletes: protein-carbohydrate mixture gainer. What is it and who will it suit?

Professional sport, and amateur, alreadyIt is difficult to imagine without special nutrition and supplements that help build muscle mass in a short time. Increasingly popular among athletes gaining gainer. What is it and what is it used for? Authoritative sports publications declare publicly that this is an innovative product that does not harm. But some experts warn that this composition is solid chemistry, and it is not recommended to use it. So who is right?

We understand the composition

Gainer - what is it?Literally translated from English, the word means "to recruit, acquire, build up." This supplement is a protein-carbohydrate mixture, the carbohydrate index in which is significantly higher than the protein:

• 50-75% - carbohydrates that are differentglycemic index (several types at once). This factor allows the human body to get the maximum amount of energy and form a supply of glycogen in the muscles.
• 50-15% - proteins. Special proteins contained in the gainer provide the body with the optimal amount of amino acids. This fact allows athletes to recover faster after hard training.

Experts say that better digestion of protein can be achieved only by eating it in combination with carbohydrates. This information has greatly increased the popularity of this product among athletes.

Special additives

If you choose a gainer, be sure to pay attention to the presence of the following components in its composition:

• Glutamine.A special amino acid that can stimulate the synthesis of hormones: testosterone, growth hormone (growth hormone). This is a real "brick" that helps build muscle mass. In addition, the content of this compound in the blood helps the athlete to recover, increases the effect of supercompensation.
• Taurine is a specific compound thatactively influences many processes of energy metabolism in the body and directly in the muscle tissues. The substance is able to enhance the action of creatine and many other compounds. This component is very popular: it is added to various sports nutrition systems and beverages.
• Creatine This acid is called indispensable for raising stamina and developing strength.

Some manufacturers add to the nutrient mixture many more different vitamins and minerals, but the above components are the true leaders among them.

Note that gainers practically do not containfat, so a set of muscle mass is due to pure energy, and not fat deposits. Also, special enzymes are often included in the composition - they stimulate the absorption of all other components.

How do they work

Гейнер - что это такое и как действует на organism? As you know, proper nutrition is a very important factor in sports, especially bodybuilding, where they actively increase body weight. The nutritional composition was developed primarily to adjust the daily diet of athletes who withstand heavy loads. What is a gainer for?

• To replenish amino acid and carbohydratebalance immediately before training. This event is designed to maximize the effect of strength training, which helps to build muscle faster.
• The second stage is to fill the deficit.carbohydrates and proteins after the end of the load. During this period, the body is in dire need of additional stimulation and energy - this allows you to gain mass faster, ensuring the growth of muscle cells.
• The product helps to increase the overall caloric intake.
• Performs as one of the important components of the sport mode.

According to some experts, our body can not assimilate and get all the necessary proteins and carbohydrates from food, so they recommend taking a gainer.

Who is suitable such food

Gainer - what is it and who is useful?It is suitable for people of thin build or ectomorphs. With the help of such additives, they can quickly gain muscle mass in a relatively short time. However, such products are not suitable for athletes who are overweight - carbohydrates will be actively deposited in adipose tissue. Supplements are suitable not only for bodybuilders. They are also recommended to use footballers, athletes, boxers and other athletes. Such a wide use of a geyner is due to the fact that before starting a workout, it provides the body with compounds that increase a person’s endurance and have an antispasmodic effect.

There is an alternative

If you do not have the opportunity to purchaseexpensive sports nutrition, you can easily make homemade gainers. The main thing is to remember which components should be contained in them. Prepare cocktails using the following healthy foods:

• Protein contains milk, cottage cheese, powdered milk, eggs, and other products.
• Bananas, jam, jam, natural honey are rich in carbohydrates.
• The basis for the cocktail: sour juice, milk, yogurt.

To get a healthy drink thatrestore strength and help build muscle, you need to mix and grind all the ingredients. Bring the composition to the consistency of yogurt and drink to health. This option is suitable for people who are wary of ready gainers, for fear of harming their health.

Note that professional athletes givethe preference is still the factory counterparts of sports nutrition products. One of the popular compositions can be called additive "Mass Gainer". Reviews of athletes, especially bodybuilders, confirm that the product is perfectly absorbed by the body and in the shortest possible time helps to build muscle mass. True, it is worth such pleasure is not cheap.

Dear novice athletes, remember:In order to achieve a positive result from the use of various gainers, it is necessary to follow the recommended regimen and adequate dosage. In this case, it will be absolutely useless to you, if you do not load your body with intense workouts.