The first gainer appeared in 1991 when professional bodybuilders began the pursuit of extreme muscle mass. The use of this sports supplement then became almost mandatory.
Now in the line of each sports nutrition company necessarily presented gainer, and sometimes several of its types. But there are still questions about its use and action among gym visitors.
Today we will discuss one of the most frequently asked – whether the gainer is harmful to health.
What is a gainer
Gainer is a complex sports food supplement that helps to accelerate the set of muscle mass.
The main component is carbohydrates, the amount of which on average ranges from 60 to 70%.
As a rule, part of carbohydrates refers to a complex and claim to be simple (sugar). The lower the quality of the product, the more carbohydrates are accounted for by simple sugars.
In second place in the composition of proteins (20-40%). The protein in this supplement is often represented by whey concentrate, although sometimes multicomponent mixtures are added. Fats in the composition are small – 4-8%.
The traditional energy value of one serving is 1000-1500 kcal.
In addition to the three macronutrients, the supplement contains several vitamins and trace elements, a complex of amino acids and BCAA, creatine, and enzymes and enzymes that help the body cope with the super-calorie product.
Who is a suitable additive
The primary purpose of the gainer is a quick set of weights. But along with muscle growth, fat deposits often accumulate.
Still, this is a very high-calorie food additive. A surplus of calories in the form of carbohydrates provokes an increase in the fat layer.
Gainer is suitable for use by ectomorphs (thin body type, hardly gaining weight). Often only thanks to him, the owners of this addition, and it builds muscle mass.
What is surprising is that neither the caloric content of the product nor a large amount of sugar in ectomorphs practically does not provoke the deposition of fat. This is due to the increased metabolic rate, which helps to spend a lot of calories.
With caution, the additive can be taken by mesomorphs (athletic body type). The product also increases muscle mass, but if you overdo it with the number of calories and carbohydrates, it is easy to get excess fat.
Refuse to take endomorphs – people prone to fullness. The gainer will bring more harm than benefit since most of the weight will fall on fat. Slow metabolism is to blame here.
As you can see, the pros and cons of a gainer balance each other out.
On the one hand, the supplement’s use helps increase the total body weight, improves performance in training, and accelerates recovery.
But on the other hand, a large amount of sugar included in the composition will not benefit everyone. And it can provoke the same rapid set of fat.
Truth and myths about the dangers of the gainer
Let’s figure out whether the gainer is as harmful to health as unsophisticated gym visitors say about it. After all, there are legends about the dangers of sports nutrition, which turn out to be delusions.
First, let’s think logically. Gainers in bodybuilding massively accept for about 30 years. During this time, research data and practical experience of its use have been accumulated.
If this supplement were harmful to health and had severe side effects, it would have been banned long ago. As, for example, happened with sports supplements based on ephedrine or geranium.
Therefore, consider the gainer from the point of view of myths and the actual situation and find out its benefits and harms.
Use by women and adolescents
Often the additive is ranked as a “male” type of sports nutrition. After all, they mostly want to gain a lot of body weight.
However, the gainer is a universal supplement equally suitable for weight gain for both men and women.
It contains all the necessary nutrients for the body – proteins, fats, carbohydrates, vitamins, trace elements, etc. With regular power loads, the need for them increases.
With the help of taking a gainer, you can quickly compensate for the deficiency of macro-and micronutrients. Therefore, if girls want to gain weight (and sometimes this), this sports nutrition will be a good option.
The same goes for teenagers. At this age, there is rapid growth and development of all organs and systems.
Plastic processes require a large number of nutrients. Metabolism works quickly; calories need a lot.
Often teenagers are not able to eat all the necessary amount of natural food. And here, one of the solutions to excessive thinness is also the use of a gainer.
Gainer is chemistry
Far from sports, people rank not only hormonal drugs (mainly anabolic steroids) as “chemistry”, but also sports nutrition.
Those who do not understand food additives call gainer chemistry for one reason – it, like steroids, helps to gain weight quickly enough.
Of course, anabolics work brighter and more powerful. But for an ectomorph who tries to gain 1 kg of muscle for 2-3 months to no avail, the gainer works wonders in increasing the total body weight, which can only be compared with “chemistry”.
That’s just the side effects of taking it are incomparable with the adverse effects of anabolic steroids.
Effect on potency
This question is a continuation of the previous topic about chemistry. After all, one of the main adverse effects of prolonged use of anabolic steroids is decreased sexual function in men.
Gainer does not belong to hormonal drugs. It is a dietary supplement that is legally sold without any age restrictions.
It can not affect sexual function in any way, simply because there are no substances in its composition that can do these things.
If the gainer hurt the reproductive system of men, then such an additive could not be freely sold. After all, in most countries, the use, for example, of steroids is strictly prohibited. And their purchase, storage and use without a doctor’s prescription is a criminal offence.
Does the gainer harm the internal organs?
Harm refers to a negative effect on the stomach, liver or kidneys.
There is not a single scientifically confirmed information about the adverse effects of the gainer on these organs.
For many calories to be absorbed without problems and a minimum load falls on the stomach, liver and kidneys, enzymes and enzymes are included in the composition.
They facilitate and accelerate the digestion of food in the gastrointestinal tract. And also help the liver and kidneys to cope with a large number of nutrients.
Reception without training
Gainer is a high-calorie product.
If you take it without strength training, then the same thing will happen to you as from regular consumption of other high-calorie sugar-based foods (ice cream, cakes, sweets) – you will start to get fat.
What happens if you exceed the recommended dosage
Such a question can be asked by people who have yet to try this supplement.
It is pretty challenging to do this since taking even the daily maximum recommended dosage of the gainer is quite tricky.
Some supplements in this series have a daily serving of 4,000 calories! But there are still 3-4 servings of natural food.
So theoretically, it is possible, but from practical experience, only a few manage to take the maximum doses regularly. It hurts they are high-calorie and, for a long time, create a feeling of satiety.
But even in case of exceeding the recommendations, the maximum that awaits you is an upset stomach or allergy.
The Difference Between Gainer and Protein
The age-old question is what is better for weight gain – gainer or protein. The answer is simple if you understand the difference between these products.
Protein, as well as gainer, contains proteins, fats and carbohydrates. That’s just the percentage of these macronutrients is different.
On average, the protein composition is as follows – protein 80-95%, carbohydrates – 4-6%, fats – 2-4%.
From the composition of the protein, it is clear that this is a concentrated protein mixture. And the presence of carbohydrates and fats are inevitable foreign impurities to improve absorption.
By the way, there are proteins purified from fats and carbohydrates—for example, isolate or hydrolysate.
The primary proteins main purpose is to “dry” muscle mass without increasing the fat component.
Of course, the rate of weight gain on protein is not so impressive. But it grows due to the acquisition of only muscle mass.
As a result, in bodybuilding, gainer and protein do not compete with each other. With their help, they solve different training tasks.
If you are an ectomorph and are ready to gain weight at any cost, then your unequivocal choice is a gainer. Endomorphs (prone to fullness) need protein and only it.
If you are a mesomorph (sports type), there will be no problems with muscle mass growth. Therefore, the basis of the arsenal of sports nutrition is the intake of proteins. But if you need to speed up the process, try adding a gainer.
Mesomorphs will have enough half of the recommended portion to get a pronounced result. The main thing is to monitor the level of fat in the body.
As you can see, the gainer is a specific food additive that solves narrowly focused goals – a rapid set of total body weight and an increase in strength indicators. Therefore, it is used only in the mass-gain period.
As for protein, it is a more versatile supplement. In bodybuilding, it is successfully used during work on weight or strength and the drying period.
I guess that’s it. Now you know the answer to the question of whether the gainer is harmful to health. And also, what goals and objectives help to solve its application.
Gainer is a safe supplement, and its contraindications are so insignificant that it can easily be used not only by men but also by girls and adolescents.