Gainer: what utility in mass gain?

Still a beginner or hard sports for years, the alternation of muscle dryer and mass gain is a very common goal. If for some mass gain is obvious, it can be difficult to set up for others. Between lack of time and appetite, reaching your calorie needs of the day can be a real obstacle course. In this context, how can gainer help increase muscle mass? What are its benefits ? 


What is a gainer? 


A gainer is a sporting nutrition product specially designed for Help bodybuilding practitioners in their mass gain muscle or for those who have trouble gaining weight. It is also called "Weight Gainer" or "Mass Gainer".


Even if it comes in the same form, a flavored powder and dilut, the gainer is very different from the whey. While the whey protein focuses mainly on protein intake, the gainer is a Balanced protein and carbohydrate mixture And bring a lot of calories. 


Side composition, the gainer is often made up:

  • a good dose of Lactoserum protein, or vegetable proteins in the case of a vegan gainer, in order to boost muscle recovery;

  • of complex carbohydrates, with oat powder or maltodextrin, in order to provide lasting energy. 

Some also contain creatine extra. 

We find different types on the market: 

  • THE Lean Gainer, which has a fairly high proportion in protein. It is also called the 50/50 gainer and contains at least 40 % protein; 

  • THE hard gainer, which has a large proportion of carbohydrates (generally less than 20% protein)

  • THE Classic gainer or “intermediary”, which has a more balanced protein/carbohydrate ratio. 

How to gain mass with a gainer? 


To gain mass, you have to find the right balance between theIntensity of bodybuilding sessions and an adapted food plan. But beware, do not confuse “muscle gain” and “weight gain”. 


The main objective is to build a maximum of muscle mass and limit the gras in parallel. It requires a dose of rigor! For good dry mass gain, we consider that it is generally necessary Increase calories from around 10 to 15% compared to needs. No more, beyond, you risk too much fat. 


To achieve this, no need to throw yourself on all sweets and fast food. Admittedly, these foods will bring you calories, but are empty in nutrients and will not feed your body properly. Your body needs Carbohydrates, proteins, lipids, micronutrients, and good hydration. 


However, reaching a major caloric total while eating properly is sometimes difficult, especially because of digestion problems, satiety, or even preparation time or lack of practicality.


Gainer is a good energy supplement to help you. Rich in protein, carbohydrates and calories, it facilitates the caloric increase, boosts anabolism, And assimilate without difficulty. Most ? It is practical to take everywhere with you. By bringing carbohydrates to the body, it promotes good performance in the gym. 


Whey or gainer: Which one to choose for mass gain? 


Depending on your metabolism, your personal preferences and your lifestyle, you can take your mass gain by taking Whey, or Gainer. 


If you don't have No difficulty in achieving your calorie needs in mass gain without calling for supplements, then the whey Maybe a good way to supplement yourself with protein without bringing carbohydrates in surplus. The whey allows a more “dry” mass gain. 


On the other hand, if you struggle to finish your meals and that it is complicated for you to take 100 g on the scale, using a gainer seems to be the best option. More calorie, it helps to gain mass. 


Proteins used between the two Are not necessarily the same: if the Whey is automatically manufactured from small-range proteins, this is not systematically the case with the gainer, which can be based on vegetable powder proteins or casein.

Lean Gainer or Hard Gainer for a successful mass gain? 


THE Lean Gainer Contains a much more balanced proportion of protein and carbohydrates than hard gainer. This is often the privileged version (with the “intermediate” gainer) since it promotes the Dry muscle massage And emphasizes muscle construction. 


THE hard gainer is mainly recommended for athletes who have great difficulties in gaining weight And who never manage to reach their calories needs. We often speak of “ectomorphic” people. 


How much sheath to take per day to grow quickly? 


The goal is not to eat exclusively to gainer, but to use it sparingly in your diet, according to your needs. In general, manufacturers recommend two to three doses per day for better digestibility, Without ever exceeding 100 g of powder. 


The risk with this kind of product is to exceed the total daily calorie, and to take more fat than necessary. Always watch over Adapt your gainer dose Depending on what you eat the rest of the day.