Gainer

Are you having trouble gaining muscle mass ? If you are thinking about starting a mass gain, the gainer could be the perfect supplement given its composition. Rich in carbohydrates and proteins, it helps to increase weight while promoting muscle development.

What is a gainer?

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

The gainer therefore works by increasing your daily caloric intake, which is crucial for those who wish to gain mass . Indeed, to build muscle, it is necessary to consume more calories than your body burns each day. The gainer thus helps to achieve this caloric surplus , often in the form of shakes that are easy to prepare and consume.

The carbohydrates in the gainer provide the energy needed for intense workouts and help replenish muscle glycogen stores after exercise. Protein, on the other hand, is essential for the repair and growth of muscle tissue. Together, these nutrients promote anabolism, which is 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 quick energy and help restore glycogen levels after training.
• Protein : The protein in a gainer often comes from sources like whey, casein (1), or plant 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 gainer is designed for those who want to gain muscle while limiting fat gain. It contains a higher ratio of protein to carbohydrates (often 1:1 or 2:1). The carbohydrates in lean gainers usually come from complex sources, such as oats, which release energy slowly. This avoids insulin spikes. This type of gainer is ideal for people who want a "clean" mass gain , 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 caloric intake to gain weight, even if it means gaining fat (3).

Athletes: what are the benefits of mass gaining protein?

Support for muscle protein synthesis

One of the main benefits of bulking 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 reconstruction.

Additional caloric 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.

Energy surplus, which consists of consuming more calories than the body burns, allows the body to have the excess energy needed for building new muscle tissue . Protein specifically contributes to the repair of muscle fibers damaged by training, while carbohydrates provide energy for anabolic processes.

Improved recovery

Gainer can also help with faster muscle recovery . After intense exercise, muscle fibers experience micro-tears that require repair to strengthen.

Amino acids from protein support this repair by speeding up 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/