Manufacturers of sports nutrition in our time create a lot of different products to help athletes build muscle. This turned out great sports nutrition like a gainer. The popularity of this product among bodybuilders is growing every day. However, when purchasing such a mixture for the first time, not every athlete knows how to breed gainer so that it is pleasant and convenient to take.
Sport not only promotes the preservation and development of muscles, but also helps to sculpt the body. To the extent that the muscles burn a lot of fat, this guarantees the long-term success of the diet. However, practicing one sport is not enough - proper nutrition necessary. Combined with the practice of sports, chias seeds are the key to successful weight loss.
High in magnesium and calcium
Even when weight loss occurs, it is recommended to use a carbohydrate-rich pre-workout food such as banana to prevent muscle loss, they also promote performance during sports because magnesium is essential for muscle function. They are also ideal as a post-workout snack to help support recovery and fight nutritional cravings. The high calcium content of the seeds helps maintain bones and plant proteins while preserving musculature.
In what proportions is the gainer bred?
For the preparation of one serving, from 150 to 350 grams of dry gainer is usually used (it will be indicated on the package). For this amount of gainer, you need to take 300-600 milliliters of liquid, respectively.
Next, a suitable base is selected depending on taste preferences. So, gainer can be diluted with milk, to part with plain water or even use juice. If you have chosen milk, you should pay attention only to the fat content of the product used. It is important that the body can easily absorb the resulting cocktail. To obtain a less concentrated drink, you can also use large quantity liquids.
Chia and stamina
Chia seeds are the perfect companion for people who have athletic endurance for weight loss. Unlike many other plant proteins, which do not have such a complete amino acid profile, they can be easily assimilated by the body. In the practice of endurance sports, this superfood provides positive influence on the duration and constancy of characteristics. Due to their ability to absorb nine times their weight in liquid, chia seeds turn into a gelatinous mass in the stomach, which expands, slowing down the metabolism of carbohydrates.
What is a gainer bred in?
It should be noted that it is best to breed a gainer in or a blender (mixer). The thing is that the cocktail should be in the form homogeneous mass and not have lumps of dry powder. In addition, a properly prepared drink is also better absorbed, and it tastes much nicer. It is not recommended to stir the liquid and the gainer with a spoon, since it is almost impossible to obtain a uniform mixture.
These miracle seeds supply the body with energy in a regular and continuous way and are thus superior to oat flakes and other common cereals. Thanks to its rich nutritional content, this superfood has a positive effect on normal functioning immune system and of cardio-vascular system. In particular, in the context of a low-calorie diet, it is important to eat very healthy foods to avoid shortcomings.
Hypoallergenic - suitable for all types of food
Due to their impressive nutrient density, chia seeds provide significant amounts of minerals during weight loss. Vegetarian, vegan, paleo, gluten-free, lactose-free, nut-free, soy-free or low-carb recipes - except recipes with low content fat, chia seeds are suitable for any type of diet. They are inherently hypoallergenic, meaning they are free of common substances classified as allergens, and are highly digestible.
But do not forget that many manufacturers indicate the recommended proportions for consumption on the packaging of their products, as well as print the necessary information on making cocktails. Therefore, the question how to properly breed a gainer' simply will not occur if such an instruction is nevertheless present. Follow her and your set goal muscle mass will be much closer.
Most chia seeds are cleaned in plants where the nuts are also processed, soy products and other allergens. In this case, Chia seeds may contain some traces of them, which by themselves do not change their hypoallergenic nature. Only people who are very prone to allergies can react to these small traces. Therefore, it is recommended to consult a doctor before using it. Generally, chia seeds are easy to digest.
Variety of nutrients helps prevent deficiencies
Not to mention their particularly impressive calcium, magnesium, and iron values. At 600 mg of calcium per 100 g, they contain six times more calcium than milk. The magnesium content of 306 mg per 100 g is 10 times the magnesium content of broccoli. The iron content of 7 mg per 100 g is almost 3 times more than in most types of fish and meat. It is not always easy to provide nutrients during low-calorie diets. naturally.
This type of sports nutrition, such as a gainer, is usually used by beginners of a thin physique to increase their daily calorie intake and, thereby, help themselves in gaining mass. - This is a protein-carbohydrate mixture, and the protein content is usually very small. Approximate percentage composition: protein - 30%, carbohydrates - 70%. But since it is available under different brands, the composition may be slightly different, but this has little effect on how to properly take a mass gainer.
Precious Fats for the Cardiovascular System
At first glance, 31 g of fat per 100 g does not mean that chia seeds are 19 g of its lipids are made up of omega-3s. fatty acids. These fats cause a long-lasting satiety effect and form one of the foundations of a Healthy and Efficient Metabolism and thus contribute to the beneficial effects of chias seeds in weight loss. When combined with a healthy diet and due to their effect on metabolism, chia seeds can help maintain low blood lipid levels. High level Blood lipids are a major risk factor for modern diseases, but chia seeds are not a miracle cure: a complete, low-fat diet is sinusoidal for low cholesterol.
As a rule, sports nutrition manufacturers do not bother much and use regular sugar as a source of carbohydrates. This, of course, is not good for an athlete, because. sugar will not give us energy for long time and get used to it very quickly. Thanks to such gainers, you can gain mass, but mostly fat. For bodybuilders, this is unacceptable. However, there are bona fide manufacturers who add to the gainer complex carbohydrates, which should form the basis of your diet.
Antioxidants for a Strong Immune System
Antioxidants bind to free radicals in the body and thus contribute to the reduction of oxidative stress, the ingestion of bad foods. Oxidative stress refers to the metabolic situation in the body, which, among other things, negatively affects the functioning of cells and damages cell membranes. Thus, harmful free radicals can enter and act in them. They interact with the aging process and the weakening of the immune system.
Buy Chia Seeds - Criteria
Antioxidants have also long been known in the field of cosmetics. The antioxidant properties of chia seeds can slow down the aging process of the skin naturally and from within the body. Due to their ability to absorb water, they maintain a good rate of skin hydration for a long period. While seeds have been available for a long time at organic stores, health food stores, or specific online distributors, they are now food retailers and are slowly making their way into discount stores.
For what purposes is a gainer usually taken?
You ask: “Why do I need a gainer? I can eat enough carbs anyway.” But this is not always the case. The rhythm of our life is such that many people eat not understand what and only when they are hungry. And for those who want to gain more muscle mass, such a diet is simply not acceptable. At such moments, nothing better will help you take the gainer correctly, because it contains a large number of carbs to provide energy and some protein to feed your muscles.
However, caution should be exercised. In order to benefit from all the positive benefits and health effects of chia seeds during weight loss, it is important to focus on maximizing quality. Serious Dispensers also provide an overview of the chia seed cleaning and processing process.
Famous medicinal plant, proven energy supplier - modern sports nutrition
Cleaning and processing of horizontal filters Maintaining the integrity of the ingredients ensures maximum content nutrients in seeds. Chia is a wise plant, originally from Mexico. In South America, chia was already used by the Mayans, Incas and Aztecs as a source of energy and medicinal plant. Meanwhile, chia is an enduring crop in many South American countries and is known and highly regarded far beyond the continent as a modern day superfood.
Which gainer is suitable for taking
Most importantly, pay attention to the composition. Content should be kept to a minimum, ideally none at all. It happens that sports nutrition manufacturers do not write a detailed composition, i. the content of slow and simple carbohydrates cannot be determined. But still there is one method: if you puff up, then you bought a “bag of sugar”, if not, then you are very lucky.
Make no mistake, to take a lot, it's not enough to just eat a lot! The tricky part of good mass gains lies in the ability to feed wisely and efficiently to limit fat intake and “bulk”. Winning from 1 to 2 kg of “clean” per month is an excellent base!
What is mass take?
Here you will find all of our bulk intake formulas. Weight gain is the goal of increasing weight and muscle mass. To get muscle mass, you need to take a diet with high content calories. The principle is simple: you need to eat more calories than your daily needs to help build muscle and have maximum energy. Benefit from 1 to 2 kg "clean" per month - a great basis! An excellent and strict diet that meets your nutritional needs, intensive training and optimal recovery is the key to success!
Also important is the protein content in the gainer. The smaller it is, the more likely you are to gain fat. A protein content of less than 15% is a bad gainer. From 25% - a very good option.
How to use
Usually on the bank there is an instruction on how to properly take a gainer of one brand or another. The figures indicated by the manufacturer are the average amount of powder, it is calculated for a person weighing approximately 80 kg. You need to calculate your daily need for additional intake of carbohydrates and proteins from the gainer. The powder can be mixed with milk (preferably not fat, not more than 5%), water or juice. There is already someone like it.
Why take the masses to the masses?
Weight gain on English language- it food supplement specially formulated to meet the nutritional needs of an athlete looking to gain muscle. A high calorie diet involves increasing daily intake of carbohydrates and proteins while maintaining intake in the form of carbohydrates, proteins and creatine, the winner is an ally of the first choice to help the athlete achieve total calories and thus its daily macros in proteins and carbohydrates. instead of whey as part of a diet designed to increase muscle mass, since it allows you to bring enough protein to the body, as well as add all the carbohydrates and calories you need to develop muscle mass AND handle intense training.
Most often, sports nutrition manufacturers recommend mixing 1 scoop of powder, which becomes approximately 150-170g, with 450-500 ml of liquid. A shaker is used for preparation, it is better to divide one full cocktail into 2 doses. Athletes should monitor the amount of protein in one serving of the product, you should not consume more than 30 g of protein at a time, since a larger amount simply cannot be absorbed.
In addition to the easy and practical aspect of a powdered dietary supplement, getting a win allows you to maintain perfect control over the quality of your proteins, as well as save money. The recipient is the ideal dietary supplement for people who have difficulty gaining weight and muscle mass, including ectomorphs. Winner is very interesting for those who cannot consume enough calories to maintain and increase their weight, or for those who have poor eating habits necessary to progress.
The best time to consume winnings depends on each person's diet. We advise you to take a shaker immediately after your workout to enjoy the "anabolic window" and bring all the nutrients to the muscles to rebuild and extract. You can also consume snacks or breakfast depending on your nutritional needs.
When is the best time to drink a gainer?
- Pre-workout intake will give you plenty of energy as well required amount amino acids that will nourish muscle tissue throughout the workout. It is worth using a gainer about half an hour before class. If you are on drying, then you should not take a protein-carbohydrate shake before classes.
- After workout take a gainer to restore muscles, as well as prevent catabolic processes. Taking quality proteins and carbohydrates after training will accelerate your muscle growth several times over. Immediately after class, drinking a gainer is also not recommended, it is better to do this half an hour after exercise.
- Gainer can be taken instead of regular food 1 or 2 times a day. It happens that it is not always possible for an athlete to prepare a full meal for himself, and you can always take a protein-carbohydrate cocktail with you in a shaker. You should not completely rely on sports nutrition, the main attention should always be kept on a regular diet, which is the basis of the recovery process.
- Gainer reception at night will not do you any good, since a large number fast carbohydrates will immediately be converted to fat. In general, you should avoid eating any sweets before bed.
Video on how to drink a gainer
The amount consumed by the consumer depends on each. When calculating daily macros, you need to take into account the total calories consumed using the boost factor. Depending on your weight and diet, adjust the amount: increase the amount of gain if you are not gaining weight or progressing because it means you are not consuming enough calories on a daily basis. otherwise, if you take too much weight and fatty tissue.
Our complete file to understand when to take the winner, because not all winners have to be used in the same way and at the same time. If you're lean, have difficulty eating, or already eat a lot and aren't fattening, then weight gain might be a winner.
