Not everyone immediately understands the differences between different types of sports nutrition. This is especially true for gainers and protein drinks. Both supplements help you recover from exercise and replenish nutritional deficiencies, but there are significant differences. To achieve these goals, you need to figure out what type of sports nutrition is needed in a particular case, which is better – a gainer or protein.
Choice Factors Between Protein and Gainer
Protein and carbohydrates are needed to improve athletic performance, but the types of supplements must be used correctly. The choice between gainer and protein is based on a number of factors:
- Athlete’s diet. If your daily diet is not fortified with carbohydrates and proteins, supplements should be made.
- Body constitution. Asthenics (ectomorphs) prone to thinness can choose gainers without fear of side effects such as excess weight gain. Endomorphs are usually prone to obesity, so carbohydrate supplements will be harmful to them. Mesomorphs, whose body proportions are close to ideal, must find a balance between protein and carbohydrates in order to achieve beautiful muscle and body contours.
The gainer should not be used by people who want to lose excess pounds. The number of calories you need should be obtained from regular food, not through supplementation. It is not recommended to use gainers at night, however, endomorphs during the period of mass gain can use them for greater effect. Gainers are not needed during the “drying” period.
When you need to lose extra pounds, the amount of carbohydrates must be reduced, and in this case, the choice should be stopped on protein.
Differences between protein and gainer
Protein and gainer differ in composition. Protein is a purified protein – soy, casein, whey, etc. A gainer is a mixture of complex carbohydrates and proteins of different types; it can be low-, medium-, high-calorie.
Protein supplements promote muscle growth and accelerate recovery from injury. They also have a beneficial effect on the body:
- increase endurance;
- increase the effectiveness of immune defense;
- allow you to quickly adapt to significant physical activity;
- saturate tissues with amino acids.
Gainers are necessary for the rapid replenishment of energy, their effect on the body is as follows:
- allow you to replenish glycogen;
- have a beneficial effect on performance and endurance;
- promote recovery after exertion and have a beneficial effect on nighttime rest.
Choose a protein or gainer based on your goals and your natural metabolism.
To gain muscle mass: protein or gainer?
To gain muscle mass, several important conditions must be met:
- provide a competent power load;
- observe a surplus of calories in the diet – there should be more by 350-700 kcal;
- maintain the correct ratio between carbohydrates and proteins.
The choice in favor of a protein or a gainer is made precisely in order to ensure that the latter condition is met. Typically, the diet should be at least fifty percent carbohydrates, at least thirty percent protein, and about twenty percent fat.
Before sports loads, it is recommended to use a gainer to gain muscle mass, which will give energy and prevent catabolism during exercise. After training, you will need a protein shake, sometimes mixed with a gainer, to ensure full recovery. However, in any case, you will need to control the number of calories and BJU consumed.
Asthenics need a gainer especially often, since they need a surplus of calories and a significant carbohydrate load to gain muscle mass.
What is Better for Fat Burning: Gainer or Protein?
When you need to lose extra pounds, you also need to comply with certain conditions:
- in the daily diet – a calorie deficit and a balanced number of nutrients (BJU);
- combine cardio loads with moderate strength.
A gainer can get in the way of achieving goals, which is why protein supplements come in handy – they reduce hunger and help speed up your metabolism. However, carbohydrate-free diets are only suitable for short stretches and are recommended for athletes, not amateurs. Serving just before you exercise will not hurt to leave excess weight in the past, as long as it is included in the calorie plan.
How to properly combine supplements
To achieve maximum effect by combining supplements, you need to pay attention to certain rules:
- protein shakes are suitable for taking in the morning after waking up or before a workout in the hall;
- a gainer is taken after training to accelerate recovery and replenish lost energy;
- if there is a long break between meals, it is recommended to fill it with any of the supplements;
- slow proteins are recommended to be left for the evening.
They use supplements in equal proportions, they are well compatible, the body absorbs them perfectly. But you should always remember that no sports nutrition will bring an instant effect and will not allow you to achieve an ideal body without effort! It is a building material for muscles, feeding with useful substances. To achieve the desired shape, you need to not only choose the right supplement, but also work hard in the gym.