Are gainers healthy?

In contacts with clients, as well as friends who have started working on their figure, we often come across questions about gainers: "Which gainer to choose?", "Are gainers harmful?", "What gainers do you recommend for mass?". In connection with the fact that the autumn period, which is conducive to returning to intensive work in the gym, will soon begin, today we will answer several most frequently asked questions and doubts about the use of gainers. Ready? Let's go!

What are gainers?

Gainers are nothing more than supplements containing carbohydrates and proteins in various proportions in powder form, with carbohydrates usually constituting around 70-80% of the supplement's composition. In addition, a large part of the products also contain a set of vitamins, minerals and creatine.

Carbohydrates, which are the main ingredient of this type of supplement, provide the body with an appropriate energy boost necessary for intense physical exercise, help speed up the training pace and extend its duration. Protein, on the other hand, allows for the acceleration of muscle mass development and its faster regeneration, which is one of the most popular training goals.

Are gainers healthy?

Carbohydrate-protein supplements work best for people who have an ectomorphic body type – a weak body structure, accelerated metabolism, low mass [1] . These people usually have difficulty building muscle and need to consume increased amounts of calories and protein to do so. It is possible to provide them with a meal, but planning properly balanced meals can be quite a challenge for many.

Gainers are therefore an excellent addition to the diet for people who, for various reasons, find it difficult to achieve their daily calorie goals. Are they harmful? If we treat them as a supplement to the diet, and not a meal replacement, they do not pose any threat. However, it is important to remember to reach for products from proven manufacturers who base their supplements on tested and safe ingredients. Some supplements are enriched with vitamins and minerals that additionally strengthen the body.

Which gainer to choose?

The gainer dose you need depends on the difference between your energy needs and the amount of calories you have taken in from your food. It can therefore vary throughout the week.

When choosing the right gainer, it is worth paying attention to the composition and percentage of carbohydrates and protein. If you want the supplement to be more universal, look for products that are additionally enriched with other ingredients - minerals, vitamins or creatine.

If taste is a key factor for you, it is worth choosing a refined product that comes in a variety of flavors and offers many options. Not only will this increase your chances of finding a supplement that is perfect for you, but it will also help avoid monotony when a given flavor simply gets boring.

[1] Barbieri D, Zaccagni L, Babić V, Rakovac M, Mišigoj-Duraković M, Gualdi-Russo E. Body composition and size in sprint athletes. J Sports Med Phys Fitness. 2017 Sep;57(9):1142-1146. doi: 10.23736/S0022-4707.17.06925-0. Epub 2017 Jan 13. PMID: 28085130.

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