Gainer is a mixture widely used in sports nutrition, consisting of high-quality proteins and carbohydrates, not infrequently with vitamins, minerals and trace elements. Due to its composition, the geyner has anabolic properties, so it is most often used for muscle mass gain and rapid recovery after an active training process.
How correctly to drink the geyner?
It is very important to know and understand how best to drink a geyner and when it is better to drink a geyner.
For maximum efficiency, it is recommended to take 100-150 g of powder, diluting it in 300-500 ml of the preferred liquid and stir well until a homogeneous mass is obtained. In order to use the properties of the geyner in its entirety, it is necessary to drink it as follows:
- after a morning meal, to get a charge of energy for a day at the expense of calories;
- 1-2 hours before the workout to make it as effective as possible;
- 20-30 minutes after the end of training to ensure intensive growth of muscle mass and rapid replacement of expended proteins and carbohydrates;
- it is also possible to use the geyner throughout the day, for example, if there is no possibility for a normal meal, and the diet regimen provides a strict number of receptions.
With the use of a geyner, it is advised to use more liquid so that the necessary substances are not washed out too quickly and their digestibility is increased. It is very effective to take the geyner in combination with creatine. Carbohydrates and proteins help to better assimilation of creatine, which favorably affects the results of taking these substances in the complex.
For people prone to fullness, it is recommended that they refuse to accept the geyner and replace it with protein in order to avoid unwanted mass gain not at the expense of muscles, but at the expense of fat.
How to take a geyner girl?
The reasons why girls take a geener are very different. This is weight loss, and a set of masses, and the desire to improve or radically change the shape. With the right approach, you can achieve the desired result.
How to drink a geyner girl depends on what kind of effect is expected from his admission. To gain weight (including due to fat), the geyner can be drunk 2-3 times a day, or even more often. If you need muscle mass, then you can not do without purposeful training. It is necessary to make a plan for training, to select the dose and the number of receptions given the somatotype, as well as the individual characteristics of the organism. For the correction of the figure, it is also necessary to choose the correct amount and frequency of reception and pay more attention to exercises on certain muscle groups. The rules of use in the last two cases do not differ from the generally accepted ones.
Is it worth it to drink a geyner?
To get an answer to this question, let's look at the disadvantages and side effects of the geyner.
Gainer is a natural product obtained as a result of mixing proteins and carbohydrates, so talking about its harm is the same as talking about the dangers of food. Naturally, it is worth paying due attention to the dosage and timing of its use, in order to achieve the optimal result.
Among the side effects of the geyner minor digestive disorders or individual intolerance in cases of pancreatic diseases. Also, if the geyner is stored incorrectly in places with high humidity, the probability of reproduction of bacteria in the product increases, which can subsequently lead to food poisoning, but this also applies to any other products.
Because of low awareness, many experts attribute the side effects to the geyner in the form of damage to the kidneys, liver, heart, the appearance of impotence, which is nothing more than a myth that should not be taken seriously.
Recent research results suggest that protein supplements are more preferable for muscle mass gain than geyner. These conclusions are based on the fact that the additional intake of carbohydrates and proteins at a ratio of 25/50 g has no pronounced anabolic effect than the intake of only 25 g of protein (Studies conducted by Staples AW in 2011).