When going to the sports nutrition store, we often see shelves bending under large packages with the mysterious sounding word GAINER or MASS. What exactly is this gainer?
Gainers are mass supplements that can replace a complete meal. Physically, these are powdered products with various flavors that will meet the requirements of even the most demanding gourmets.
Delving into the composition of the product, we see both carbohydrates and proteins. However, the proportions of these ingredients are crucial. The average gainer is 65-85% carbohydrate. We can find here simple carbohydrates (e.g. dextrose) or complex carbohydrates (e.g. maltodextrin, starch). Their main role is to add energy.
The second important group are proteins (10-30%), which are especially important for us in the regeneration and building of muscle mass. The most common source of protein in the gainer is wholesome animal protein derived from cow’s milk – whey protein.
Vegans are not deprived of the possibility of enriching their diet with this type of supplement, because they can compose a gainer themselves if they mix vegetable protein and carbohydrate supplement.
Protein and carbohydrates aren’t the only ingredients. These preparations are often enriched with useful additives in the form of e.g. creatine, powdered MCT oil, amino acids such as glutamine and taurine, and vitamins.
Gainers are popular conditioners that can be found in every trade store. They will help us when we are busy and when we have a problem with keeping our diet. It should be remembered, however, that the gainer itself will not replace diligently worked hours at the gym and a balanced menu, but it can save it.