Carbohydrate-Containing Dietary Supplement - Gainer

A mass addition supplement is a nutritional product that has a high carbohydrate content (70-80%). It also contains a certain amount of protein and fat. When it comes to protein, this product can contain from a few to several dozen grams of protein per 100 grams. The sources of carbohydrates are glucose/dextrose and maltodextrin. A collection of carbohydrates with varying glycemic indices provides a long-lasting source of energy.

The primary source of protein in a gainer is whey. It can be processed in various manners, which impacts the absorption time. Egg or casein proteins are less commonly added. By amalgamating all protein types into one product, our muscles receive a substantial dose of building blocks, virtually from the instant of absorption by the body. The high carbohydrate level in the gainer renders it highly caloric, which is tremendously vital in supplying the surplus energy essential for muscle mass construction. Such a large sugar quantity will not be entirely utilized by our body, and the surplus will be stored as fat tissue, culminating in a body weight increase.

They typically contain a small amount of fat, but it is possible that there are products available on the market that contain small amounts of MCT fats. These fats are relatively easily absorbed and quickly metabolized in the body. MCTs do not require the involvement of bile and large amounts of lipase for digestion, so the process of obtaining energy from them is relatively fast.

When should we apply gainers? It is a highly individual matter, dependent on diet, habits, and appetite. It is recommended to consume a gainer as a meal after the workout, as a large serving of sugar will stimulate insulin, which as a building substance besides sugar, will also transport amino acids to body tissues and other nutritious components of the food. A gainer can also be used immediately after a meal, which should contain easily digestible animal protein, fats (which will prolong digestion as little as possible) and carbohydrates with a glycemic index above 50, such as white rice, pasta, and potatoes. A gainer can also be consumed before the workout (about an hour before). A large amount of carbohydrates will increase the energy amount.

It is not recommended to consume gainer immediately after exercise, as it can drastically increase blood glucose levels. In people with little appetite, this may cause a feeling of fullness at the expense of a full meal after exercise. Using carbohydrates after exercise is more beneficial, as they contain no protein or fat and are therefore not digested in the stomach, but pass immediately into the intestines where they are immediately absorbed into the bloodstream. Gainer should not replace a full meal. It can be used in small amounts in other meals during the day, but only in case of lack of appetite. Many people quickly get used to the fast absorption of gainer and comfort and begin to replace their meals with it. However, this is not correct! Gainer should only be a supplement to meals.

How can we adjust the size of a gainer serving to our needs? There is no simple answer to this question, but the nutritional values should be tailored to our training goals. In case of conducting intense lower body workouts that require a lot of energy, our glycogen reserves quickly decrease. In that case, it's worth increasing the amount of gainer consumed. However, if our training is not very strenuous (e.g., we focus on isolated exercises), there is no need to use the same doses.

A long-standing conundrum – What do we dissolve the Gainer in? If it is a supplement to a meal consumed at a significant time interval after exercise, it can be dissolved in milk to maintain better taste values. In the case of dissolving the Gainer in milk and using it as a post-workout meal, the milk contained in the supplement may slow down the process of absorbing the nutrients in the meal. Then dissolving it in water may be more beneficial. Any other time may be appropriate for dissolving the Gainer in milk. Individuals with an ectomorphic build, who are lean and have difficulty gaining mass, can dissolve the Gainer in fruit juices to increase the overall caloric value.

Gainer is a superb nutritional supplement for individuals who aspire to gain weight while simultaneously dealing with a lack of appetite. Nevertheless, it is crucial to remember that no supplement can provide what a balanced diet can. As supplements, gainers can aid us in achieving the desired outcome. I particularly recommend gainers for slender individuals for whom consuming high-calorie meals is a significant challenge.