Nutrition for athletes: protein-carbohydrate mixture geyner. What is it and who will it suit?

Professional sports, and amateur, it is difficult to imagine without special food and supplements, which help in a short time to build muscle mass. Gainer is gaining popularity among sportsmen . What is it and why it is used? Authoritative sports publications declare publicly that this is an innovative product that does not harm. But some experts warn that this compound is a continuous chemistry, and it is not recommended to use it. So who is right?

We understand the composition of

Gainer - what is it? In a literal translation from English, this word means "to recruit, acquire, increase." This additive represents a protein-carbohydrate mixture, the carbohydrate index in which significantly exceeds the protein:

• 50-75% - carbohydrates, which have a different glycemic index (several varieties at once). Such a factor allows the human body to obtain the maximum amount of energy and form a reserve of glycogen in the muscles.
• 50-15% are proteins. Special proteins contained in the geyner, supply the body with an optimal number of amino acids. This fact allows athletes to recover faster after hard training.

Experts argue that the best absorption of protein can be achieved only by using it in combination with carbohydrates. This information has greatly increased the popularity of this product among athletes.

Special additives

If you choose a geyner, be sure to pay attention to the presence of the following components in its composition:

• Glutamine. A special amino acid that can stimulate the synthesis of hormones: testosterone, somatotropin (growth hormone). This is a real "brick", which helps build muscle mass. In addition, the content of this compound in the blood helps to restore the athlete, increases the effect of supercompensation.
• Taurine is a specific compound that actively affects many processes of energy metabolism in the body and directly in the muscle tissues. The substance is able to enhance the action of creatine and many other compounds. This component is very popular: it is added to various sports nutrition systems and beverages.
• Creatine. It is this acid that is called indispensable for raising endurance and developing strength.

Some manufacturers add a lot of different vitamins and minerals to the nutritional mixture, but the above components are the real leaders among them.

Note that the geyners are practically fat-free, so the muscle mass is collected at the expense of clean energy, and not fatty deposits. Also in the composition often include special enzymes - they stimulate the assimilation of all other components.

How they work

Gainer - what is it and how it works on the body? As you know, proper nutrition is a very important factor when doing sports, especially bodybuilding, which is actively increasing body weight. Nutritional composition was developed primarily to adjust the daily diet of athletes who withstand heavy loads. What is a geyner for?

• To make up for the amino acid and carbohydrate balance just before the start of training. Such an event is designed to maximize the effect of strength exercises, which helps to build muscle mass more quickly.
• The second stage is the completion of the deficiency of carbohydrates and proteins after the end of the load. It is during this period that the body badly needs additional stimulation and energy - this allows you to gain weight faster, providing growth of muscle cells.
• The product helps to increase the total caloric content of the diet.
• Acts as one of the important components of the sports regime.

As some experts note, our body can not digest and get all the necessary proteins and carbohydrates from food, so it is recommended to take a geyner.

Who will approach such food

Gainer - what is it and who is useful? It suits people of lean physique or ectomorphs. With the help of these additives, they can quickly gain muscle mass in a relatively short time. However, such products are not suitable for athletes who are overweight - carbohydrates will be actively deposited in adipose tissue. Suitable supplements are not just for bodybuilders. They are also recommended for use by players, athletes, boxers and other athletes. It is caused by such wide application of the geyner in that before the beginning of training it provides the body with compounds that increase the human endurance and exert spasmolytic effect.

The alternative is

If you do not have the opportunity to purchase expensive sports nutrition, you can easily cook homemade geyners. The main thing is to remember what components should be contained in them. We prepare cocktails using the following useful products:

• Protein contains milk, cottage cheese, milk powder, eggs, other products.
• Carbohydrates are rich in bananas, jam, jam, natural honey.
• Basis for a cocktail: sour juice, milk, yogurt.

To get a healthy drink that will restore strength and help build muscle mass, you need to mix and crush all the ingredients. Bring the formula to the consistency of yogurt and drink to health. This option is suitable for people who are wary of ready-made geyners, for fear of harming their health.

It should be noted that professional athletes give preference to factory analogues of sports nutrition products. One of the popular compositions can be called the additive "Mass Gainer". Feedback athletes, especially bodybuilders, confirm that the product is well absorbed by the body and in the shortest time helps build muscle mass. True, and it is worth the pleasure not cheap.

Dear beginners, remember: in order to achieve a positive result from the use of various geynerov, you must follow the recommended regime and adequate dosage. At the same time, it will be completely useless if you do not load your body with intensive training.