Gainer and protein – it is one of the most popular and the most popular supplements in the iron sport. When a person comes to sports nutrition store to buy supplements for effective muscle growth, then, as a rule, it raises the question: Gainer or protein – which is better for a set of muscle mass? If you are one of these people, then this article is for you.
In fact, not correct to say that one better than the other in terms of weight sets. Not correct, as each of these additives in their own unique and effective in its own way. One more suitable gainer, another – a protein. To understand what is more suitable for you, you need to analyze your daily diet. But before you do this, you need to understand the difference between these additives and how they work.
What is different from the protein weight gainer?
Gainer – a high-calorie nutritional supplement, which is a mixture of carbohydrates and proteins. Generally, this additive outweigh proteins carbohydrates up to 90% (perhaps 90% to 10% carbohydrates + proteins). Of course, there are those where 65 – 70% carbohydrates and 30 – 35% proteins (see the composition and choose the percentage that suits you).
The main objective gainer – a quick set of muscle mass and instant recovery of lost energy. Also, this addition is very well suited to those people who need to consume a lot of calories for a set of masses, but they just do not eat as much food osilivayut. Here in this case the gainer will simply salvation.
Protein – a high-quality nutritional supplement, which is made on the basis of protein mixtures. Generally, this additive predominate proteins, up to 96%. Typically, the percentage of protein in the protein mixture ranges from 75% to 96% (less than extraneous additives, such as carbohydrates, creatine, etc., the higher the percentage of protein).
The main task of the protein – a set of muscle mass and weight loss (work on relief). That is, it does not have a specific purpose, and it fits perfectly to all people. But, especially in demand this additive in the iron sport as to increase muscle mass, increased the amount of protein needed.
So, what is the difference between these additives, you understand. Gainer or protein – which is better for muscle growth is in your case? Now you need to analyze your daily diet, to understand what will work effectively.
Let’s say you are skinny guy ( ectomorph ), which is fed 3 times a day, at the same time wants to gain muscle mass. If so, then most likely your diet is not enough as the carbohydrates and proteins (for 3 doses difficult to recruit a sufficient amount of protein, and I do not say anything about carbohydrates). In this case, you need to use a weight gainer or protein. You can not say that it is better and what is worse, because the body needs both. If you choose one thing, the growth will not be (or it will not be sufficiently effective as it could be).
Let’s say you the same skinny guy, but not eat 3 times a day, 5 times. You eat cereal, meat, eggs, fish, cheese, fruits, but the weight is still not rushing. You get 2g of protein per 1kg of body weight. Like all how to do, but still, something was missing. And you do not have enough total calories. That is, you spend more calories than you take. Here, in this cases, it is better to take gainer, as this high-calorie food supplement that will add to your diet a lot of calories, which eventually will give a powerful boost in terms of a set of muscle mass.
Why protein is to work less? Yes, because the proteins you are enough (from simple ingredients you score 2 g protein per 1 kg of body weight, and this is enough for growth). All you have is not enough, so it’s extra calories from carbohydrates, and weight gainer here to help you.
Again, you are the same, thin man who eats 5 times a day. But now your diet by increasingly made up of pasta, cereals, bread, potatoes, and to a lesser extent meat, fish, eggs, cottage cheese (the protein is a shortage … clearly not dial 2g per 1 kg of body weight). And here, too, you can not understand what’s the matter. Like porridge buckets and eat a lot of bread, a bunch of energy and mass are not rushing. Instead of rushing it, because there is not enough protein. After all, the basic building material for muscle – a protein. Therefore, in such cases the protein will be preferable gainer. A couple of additional servings of protein per day can help you gain the right amount of protein for effective muscle growth.
If you are a male-bodied, who thinks that it is better for a set of muscle mass: gainer or protein , thus quickly gaining fat mass (endomorph), in your case, you can not use the weight gainer. In fact, your body does not require a lot of calories for a set of muscle mass. If you eat 5 – 6 times a day, the rate of carbohydrate you’ll score even from food products (cereals, pasta from durum wheat, rye bread, fruit, etc.).
Yes, in principle, and protein components, so you can dial the norm of conventional products (meat, cheese, fish, eggs). But, if you want to vary the menu, then part of protein products may be replaced by protein. For example, you can buy whey and casein protein. As a result, you can do this: 3 – 4 receive regular, solid food + 2 receiving protein (whey between meals, afternoon + casein before bedtime).
If you’re a girl and you want to gain muscle mass, there is also need to look at the individual characteristics of the organism and your daily diet. If you are very thin, and just can not get better (as they say “eats and gets fat” … sorry for being rude), in which case you can use the weight gainer to increase the total daily caloric. But before using gainer, make sure you have enough protein from normal food (the norm for women in your case: 1.5g – 2g * 1 kg of body weight).
If you are a girl who can gain total body weight without difficulty, in this case gainer – contraindicated. In your case I recommend raising the daily calorie from protein. You can take a protein. For example, you can buy whey and casein protein. As a result, you can do this: 3 – 4 receive regular, solid food + 2 receiving protein (whey – between meals, afternoon + casein – before going to bed). The rate of protein in your case: 2g – 2.5g and even 3g per 1kg of body weight.
Of course, many will say that the 2 – 3g of protein for women, it is very much part of the protein and do not assimilate. Yes, of course all of the protein not be absorbed – it is 100%. But, this is done because, in women, the excess carbohydrates are much easier deposited in fat than men. Therefore, it makes sense to get the excess calories from protein.
Now you understand that question Gainer or protein – which is better for a set of muscle mass? – Very wrong. Since both works effectively. You just have to analyze your diet and the individual characteristics of your body, and then you will understand what is right for you. What is different from the protein gainer and the basic essence you are caught, and now offer to bring a brief conclusion.
- Thin one guy (ectomorph), which consumes little food, you can take gainer and protein.
- Thin one guy (ectomorph), which consumes enough protein, but still is not growing, it is necessary to use the weight gainer to increase the total daily caloric.
- Thin one guy (ectomorph), which consumes a lot of carbohydrates, but still is not growing, it is necessary to use protein as a protein – a basic building material for muscle.
- Burly man (endomorph), it is not recommended to use weight gainer, since there is a high chance to get a lot of excess fat. Endomorph I recommend staying on the protein.
- Thin woman can be taken as a gainer and a protein. You need to look what is missing in the diet. Thick girl (who easily gains fat) recommend remove gainer and stay on the protein.