Gainer how to take it right? Reception of a weight gainer for the mass: dosage

Gainer is a nutrient mixture. In its composition there are proteins, simple carbohydrates. Also in the mixture there was a place for carbohydrates, which are characterized by a low glycemic index. For them, slow splitting and constant provision of the body with energy are inherent.

The Basics You Need To Know

Before you figure out how to properly take a mass gainer, you need to analyze some of the basics. As part of the classic mixture of proteins should be less than carbohydrates about three times. They contribute to the growth of muscle mass. Carbohydrates are necessary for replenishment of energy reserves after the end of the training process. In addition, additional energy is required, which is extracted from nutrients. It will be spent on increasing the musculature.

Additional elements of sports nutrition

Fats that are in the composition of the geyner, quite often, do not bear any benefit. Manufacturers of sports nutrition try to minimize their number, replacing saturated types of fat with unsaturated. In addition, digestive enzymes are added. This is required in order for the sports mixture to be better absorbed. As additional elements in the composition of the heiner, vitamins and minerals can act. Sports nutrition of this type is enriched with glutamine, creatine and amino acids. So, the geener - how to correctly receive it?

What should I focus on?

First of all it is necessary to approach the choice of the mixture correctly. In this case, you need to be guided by individual needs. In the event that the proportion of body fat is high enough, you should choose a concentrate that is more protein than carbohydrates. The latter contribute to a set of extra pounds. This is especially true if the training is not intense enough. In the event that there is excess weight, it is best to buy protein shakes than geyner.

If a beginner sportsman has a lean physique and a fast metabolism, then the choice should be made in favor of the substance in which a high amount of carbohydrates. The high calorie content of the drink will help make reception of the geyner the most effective in the matter of muscular mass gain.

What should not you forget?

Particular attention should be paid to the protein composition. In the event that the carbohydrates used in sports nutrition are often of good quality, the proteins can not always benefit the body. The quality of this building element will largely depend on the cost of the sports nutrition itself.

Gainer is a perfectly balanced food supplement. However, manufacturers are not always able to take into account the individual characteristics inherent in each athlete. In this regard, before you begin taking a geyner for muscle mass, you need to decide whether you need supplements and vitamins in the mixture. Creatine to increase muscle can be purchased separately. Vitamins will be superfluous in the event that the beginning athlete passes the corresponding course prescribed by the attending physician.

The effect of taking

What should be the doser gain? It should be understood that this mixture is a dry nutrient concentrate. Before intake it must be diluted, bringing to a homogeneous consistency. You can use water or milk. On the packaging of sports nutrition are written specific portions of products, necessary for a one-time admission. However, they are not objective in all situations. Every single manufacturer tries to increase the turnover of his product. Too high a dose is not capable to bring harm to an organism. However, there will be little effect from this. This is due to the fact that the amount of protein digested by the body is limited. For example, 300 grams of the mixture will not do more good than the optimal serving of 150 grams.

How much should I take?

Calculation of one portion should be done individually, taking into account the characteristics of organisms. Consider weight, level of athletic training, calorie needs, schedule with intensity of the training process. After the optimal ratio of proteins to carbohydrates in a dose has been found, the geyner should be started. How correctly to use it? First of all it is necessary to dilute the mixture in an amount that will be equal to one third of the calculated dosage. Portions should be increased gradually, while observing the result. If the effect is not visible, then the dosage should be increased. If there is a set of excess weight, then you need to limit the reception, using this drink only before training.

The time when you should eat a geyner

How to take sports nutrition correctly? Answering this question, it is necessary to understand the time of reception.

1. Use before exercise. If the reception of the geyner is carried out immediately before the start of the training process (30 minutes before its start), then a supply of energy will be obtained. Accordingly, the intensity of muscular growth will increase. In addition, another source of energy will provide additional nutrition to tissues. In addition, in such a situation, protein will be better absorbed.
2. Reception at the end of the training process. If you take a geyner after training, then the body will get a protein. This element is used from the position of the building material for muscles. Carbohydrates will also be obtained. They will give extra calories, which will later be used to ensure the synthesis process.

An hour and a half after the training with power exercises is completed, a protein-carbohydrate window will be formed . In this regard, nutrients will be absorbed more actively. Muscle fibers can not be left without additional nutrition in this situation. Otherwise, their depletion will begin, not growth. To prevent this, you must use a geyner. How to properly take it, it is almost understandable. It should be noted that immediately after training (until thirty minutes have passed), the use of this substance is not recommended. The organism needs to be given time so that it calms down.

What else should I know about the geener?

How to take this sports nutrition correctly is already clear. It should be noted that they can replace the usual food intake. If there is a shortage of cooking time, then the geyner will be an excellent option. Particularly topical issue is for those athletes who are characterized by an asthenic physique with a lack of muscle mass. Also, you can supplement the diet with a geyner in the event that there is a need for quick mass recruitment. Sports nutrition can be taken at night. Due to this, it is possible to increase the caloric content of the diet in case of a lack of proteins in it with carbohydrates. But again, this council is most concerned with lean athletes who are characterized by a rapid metabolism. It should be remembered that during sleep, the consumption of carbohydrates relative to energy processes is minimized. However, they are deposited in the form of fats. You should take into account the daily need for calories. In addition, it is necessary to introduce sports nutrition into the regime gradually. Only so the digestive system gets used to the geyneru. If everything is done correctly, in a week's time it will be possible to note the first results. There will be an increase in strength with endurance, muscles will begin to grow.

Why should I use sports nutrition?

Summarizing all of the above, one should list the main advantages of this sports nutrition.

1. Gainer helps meet the requirements for a large number of calories. This kind of need is a problem that is common to many men. Sports nutrition helps to simplify its solution. Especially when you consider that for today there is a large number of available mixtures.
2. Thanks to the special form of fats, you can stay more slender. In the geyner there is a special type of edible fat. They will help keep the shape in an optimal state in the process of building muscle mass.
3. There is a huge number of food options, taken after training and daily. You can find that sports nutrition, which is optimal for use in the near future to the training process. There are also such geyners that can replace the meal or supplement it.
4. A sports supplement can meet the need for creatine in the most effective way. How to take the creatine with the creatine? Just like a simple sports mixture. In the presence of creatine in sports nutrition, there is no need for protein powder. In addition, it will not have to be bought separately. Creatine is considered an excellent addition to the sports mix itself.
5. Another reason for using the geyner is the rapid recovery of the body.