You want to gain weight or muscle mass, and for this, you have chosen to buy a Muscle Gainer or to make one. But you do not know what dose to consume so that it is as efficient as possible and to avoid you to take too much fat. Do not panic, here is a little guide to help you!
What is a muscle gainer?
If you’re wondering how to use a Muscle Gainer, you probably do not know what it’s made of and what you’re missing is nutrition. It’s time to do something about it.
The grounding power supply works in a fairly simple way. If you want to gain weight, you need to eat more calories than your body burns during the day. So you have to eat enough protein, carbohydrates and fat to get the right amount of calories. Obviously, if you want to gain muscle, do not consume these nutrients anyhow and you have to practice a sport, bodybuilding being the most effective. Consumption of 1.5 to 2 g of protein per pound of body weight is recommended over a day. Also, about 20% of your calories must come from lipids. The rest must come from carbohydrates.
Then, the gainer is simply a mixture of these nutrients, reduced to powder, that is consumed with water or milk. It is a supplement that makes it possible to ingest more calories for people who have difficulty eating enough to gain mass. It will not make you gain muscle as if by magic, it is the sufficient intake of nutrients and sports practice that will do it.
Which gainer to choose and when to consume it?
Another important element to consider: the composition of your Muscle Gainer. Because, before knowing the dose to be used, one must first know when to take your Muscle Gainer and, for that, it is necessary to know what it is constituted. Because not all gainers are consumed in the same way.
If your Muscle Gainer is mostly made up of carbohydrates, including the Glycemic Index is high, such as dextrose or maltodextrin, and whey, then this is a supplement to consume around your workouts, where carbohydrates will serve to Create energy during exercise or recover from it.
But if your Muscle Gainer is made up of sources of carbohydrates with lower GIs such as oatmeal and protein such as egg powder and casein, then it is more convenient for a snack. Indeed, its nutrients will be better used at this time and, unlike the previous type of gainer, it will have less tendency to make you store fat.
Choose the Muscle Gainer that is most compatible with the use you are going to make of it. Also, note that it is better to choose a gainer that allows you to fill your diet while ensuring that it remains balanced according to the points you have seen above. Most gainers are overloaded with carbohydrates, which requires you to consume too much of these on the day. This usually tends to make you take fat unnecessarily.
What dose of Muscle Gainer to use?
That is the heart of the matter. However, it is a thorny issue because it depends mainly on parameters that you alone master.
First, you need to know how many calories you consume each day and also know how many calories your body burns. For this last question, calculators are available online; this will give you an idea on which to base yourself. To know how much you are consuming calories through your diet, you will need to weigh your foods and scrutinize labels to calculate your intake.
Once done, you should get two digits. For example, you may burn 2500 kcal per day and consume only 2400, which is insufficient and could even make you lose weight. In this case, you have to eat more or, if you can not, use your Muscle Gainer fill your diet.
The goal is to eat 300 to 400 kcal more than what you burn in the day. Following the previous example, this would bring your dietary intake to about 2800 to 2900 kcal per day. If these additional calories come from your gainer, then you will have to calculate, using the label, the amount of powder that this represents.
Then simply spread that amount of Muscle Gainer over one or more snacks on your day, or swallow it before and after your workout, depending on the type of gainer you purchased, as seen above. Caution, the Muscle Gainer should not replace your solid power supply, just supplement it. You should also avoid taking too much, as it is expensive and not as well used, by the body, as solid food. Strive therefore to eat the greatest amount of calories you need through real food. The gainer will then bring in the few calories you lack to gain mass.