You want to gain weight or muscle mass and why you chose to buy a gainer, or make one. But now, you do not know the dose at which eat to make it as effective as possible and to prevent you from taking too much fat. Do not panic, here's a little guide to help you!
What is a gainer?
If you are wondering how to use a gainer, it's probably that you do not really know what it is made and you are missing some nutrition concepts. It's time to fix it.
The ground connection of power works in a fairly simple way. If you want to gain weight, more calories you need to eat that do your body burns during the day. We must eat enough protein, carbohydrates and fat to achieve the right amount of calories. Obviously if you want to take muscle mass, do not consume these nutrients anyhow and you have to practice a sport, bodybuilding being what it is most effective. Consumption of 1.5 to 2 g of protein per kg body weight is recommended for one day. In addition, approximately 20% of your calories should come from fat. The rest should come from carbohydrates.
Then the gainer, it's just a mixture of these nutrients, reduced to powder, that is consumed with water or milk. This is a supplement that can swallow more calories for people who have trouble eating enough to gain ground. It will not make you gain muscle like magic, it is sufficient supply of nutrients and sport that will.
What gainer choose and when to eat?
Another important element to consider: the composition of your gainer. Because, before knowing the dose to use, we must first know when to take your gainer and for that, we must know what it is made. For all gainers does not consume the same way.
Serious Mass, Mutant Mass, True Mass, Mega Mass, Mass or Mass Tech advanced the list of gainers on the market is huge!
If your gainer consists mainly of carbohydrates, whose glycemic index is high, such as dextrose or maltodextrin and whey, then this is a supplement to consume around your workouts, where the carbohydrates used to generate energy during exercise or recovering from it.
But, if your gainer consists of sources of carbohydrates which the GI is low, such as oat powder, and proteins such as egg powder and casein, then it easily fits a snack. Indeed, its nutrients are better used at this time and unlike the previous type gainer, it is less likely to make you store fat.
Choose gainer that is most compatible with the use that you will make. Also note that it is better to choose a gainer that allows you to fill your diet while ensuring that it remains balanced according to the points you have seen above. Most gainers are overloaded in carbohydrates, which forces you to consume too much of these, on the day. This generally tends to make you gain fat unnecessarily.
What dose gainer use?
This is the heart of the subject. Now this is a tricky question because it depends mostly on settings you alone master.
First, you must know how many calories you consume each day and also know how many calories your body burns. To this last question, calculators are available online, this will give you an idea on which to base you. To find out how you ingurgitez calories through your diet, it will have to weigh your food and scan the labels to calculate your contribution.
Once done, you should get double figures. For example, you might burn 2500 kcal per day and consume only 2400, which is inadequate and might even make you lose weight. In this case, it must actually eat more or, if this is not possible, use your gainer to fill your diet.
The goal is to eat 300 to 400 kcal more than you burn in a day. Using the previous example, this would your food intake at approximately 2800 to 2900 kcal per day. If those extra calories from your gainer, then we will have to calculate, using the label, the amount of powder that represents.
Then just distribute this amount gainer on one or more snacks your day, or swallow before and after your workout, depending on the type gainer you have purchased, as seen above. Attention, the gainer should not replace your solid food, just supplement it. You should also avoid taking too much because it is expensive and is not as well used by the body than solid food. Strive therefore eating the highest amount of calories you need through real food. The gainer will then bring some calories that you lack to take mass.
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