Gainer

Are you having trouble gaining muscle mass ? If you're considering starting a mass gainer, gainer might be the perfect supplement given its composition. Rich in carbohydrates and protein, it helps increase weight while promoting muscle growth.

What is a gainer?

A gainer is a dietary supplement used in bodybuilding to promote mass gain , especially in people who have difficulty gaining weight and muscle through their daily diet alone. It is designed to provide a high calorie intake (combining mainly carbohydrates and proteins) to support muscle growth and recovery.

Gainers work by increasing your daily calorie intake, which is crucial for those looking to gain muscle . To build muscle, you need to consume more calories than your body burns each day. Gainers help you achieve this calorie surplus , often in the form of easy-to-prepare and consume shakes.

The carbohydrates in gainer provide the energy needed for intense workouts and help replenish muscle glycogen stores after exercise. Protein, on the other hand, is essential for muscle tissue repair and growth. Together, these nutrients promote anabolism, the process by which the body builds muscle.

What is a mass gainer made of?

A gainer is generally composed of the following elements:

• Carbohydrates : These make up the majority of calories in a gainer. Common sources of carbohydrates include maltodextrin, oatmeal, and other forms of fast and complex sugars. These carbohydrates provide rapid energy and help restore glycogen levels after training.
• Protein : The protein in a gainer often comes from sources like whey protein, casein (1), or plant-based proteins. They are essential for muscle repair and growth.
• Fat : Although present in smaller amounts, the fat in some gainers comes from vegetable oils or dairy fats, providing additional calories and contributing to overall nutritional satisfaction.
• Vitamins and Minerals : Many gainers are fortified with vitamins and minerals to support the increased nutritional needs of people who train intensely.
• Fiber : Some gainer formulas include fiber to improve digestion and ensure a slower release of carbohydrates, in order to maintain stable energy levels.

The different types of gainers

Lean gainer

Lean gainers are designed for those who want to gain muscle while limiting fat gain. They contain a higher ratio of protein to carbohydrates (often 1:1 or 2:1). The carbohydrates in lean gainers typically come from complex sources, such as oats, which release energy slowly. This helps avoid insulin spikes. This type of gainer is ideal for people who want to gain muscle "cleanly" by minimizing fat accumulation.

Hard gainer

Hard gainer is for those who have trouble gaining weight due to a fast metabolism. It is much higher in calories, with a significantly higher ratio of carbohydrates to protein, often 3:1 or 4:1. The carbohydrates come from fast sources like maltodextrin, which provide immediate energy . This type of gainer is perfect for people who need a high calorie intake to gain weight, even if it means fat gain (3).

Athletes: What are the benefits of mass gaining protein?

Support for muscle protein synthesis

One of the main benefits of mass-gaining protein is its role in muscle protein synthesis. When an athlete consumes protein, it is broken down into amino acids in the digestive system. These amino acids are then used by muscle cells to repair and build new muscle fibers, especially after intense training. This process is crucial for muscle growth and increasing lean mass.

Thus, consuming protein via a gainer after training increases the availability of amino acids in the blood (2), which stimulates protein synthesis in the muscles. This phenomenon, called the " anabolic window ", is the time when the body is particularly receptive to muscle rebuilding.

Additional calorie intake

Gainer is often included in high-calorie supplements that include both carbohydrates and proteins. This extra calorie intake is essential for athletes looking to enter a state of energy surplus , a necessary condition for gaining muscle mass.

An energy surplus, which is when the body consumes more calories than it burns, allows the body to have the excess energy needed to build new muscle tissue . Protein specifically helps repair muscle fibers damaged by training, while carbohydrates provide energy for anabolic processes.

Enhanced recovery

Gainer can also contribute to faster muscle recovery . After intense physical exercise, muscle fibers suffer micro-tears that require repair to strengthen.

Amino acids from protein promote this repair by accelerating the regeneration of damaged muscle tissue. Faster recovery helps reduce delayed-onset muscle soreness (DOMS) and prepares muscles for subsequent workouts, potentially improving long-term performance.

Sources:

(1) https://pubmed.ncbi.nlm.nih.gov/35267907/

(2) https://pubmed.ncbi.nlm.nih.gov/25757896/

(3) https://pubmed.ncbi.nlm.nih.gov/19267090/