Gainers: What They Are, How They Work and How to Use Them in Bodybuilding

What Are They?

"Gainers" constitute a specific category of food supplements, mostly used in the sports field and in particular in bodybuilding. Their name, deriving from the English "to gain" which means "to earn", reflects their primary objective: to contribute to an increase in muscle mass and improved physical performance. Composed mainly of carbohydrates and proteins, gainers are a concentrate of nutrients designed to supplement the diet of those who practice intense physical activity. Carbohydrates, generally present in quantities varying between 40% and 60% of the product, provide the energy necessary to tackle heavy workouts and support muscle growth. Proteins, on the other hand, present in percentages varying between 20% and 40%, contribute to the repair and renewal of muscle tissues, thus promoting hypertrophy. In addition to these basic components, gainers can contain a number of other ingredients. Among these there are vitamins and minerals, which are essential to ensure the correct functioning of the body and to help compensate for sweat losses during physical exercise. A key element of many gainer formulations is creatine, an organic compound naturally present in our body that plays a crucial role in muscle energy metabolism. Its integration can improve muscle strength, energy and recovery after training, making gainers an excellent ally for those who practice power sports. Other common ingredients in gainers are L-arginine, an essential amino acid that promotes tissue oxygenation and stimulates the production of nitric oxide, a powerful vasodilator; branched-chain amino acids (BCAAs), useful for reducing exercise-induced muscle damage and promoting recovery; enzymes, essential to ensure correct digestion and absorption of nutrients; and finally, plant extracts, which can have antioxidant, energizing or adaptogenic effects. In conclusion, gainers are a practical and concentrated solution to guarantee an adequate caloric and nutritional intake in situations of high energy expenditure, such as intense sporting activity or bodybuilding. However, their intake should always be placed in the context of a healthy and balanced diet, and possibly agreed with a nutrition professional or an expert athlete.

What are they for?

Gainers are nutritional supplements often used by bodybuilders and strength athletes with the primary goal of maximizing recovery and/or achieving an increase in muscle mass. But what exactly does that mean? Let's start with the basic intuition: Gainers are used so that the body can have available the macronutrients and micronutrients necessary to satisfy an increase in energy needs and structural needs - such as the growth of muscle mass - put in place by the intensive training. During physical exercise, large amounts of energy are consumed and muscle glycogen stores decrease, this can lead to the initiation of catabolic processes, i.e. the degradation of body structures such as muscle tissue, to obtain energy. This is where gainers come into play to buffer the catabolic effect induced by intense sports practice. The term "buffering" in this case means to minimize or completely prevent this catabolic effect. This is done by providing the body with all the nutrients needed to support training effectiveness and promote recovery and muscle growth. The gainer is basically a mix of proteins, carbohydrates and in some formulations also fats, useful for providing an extra energy supply and facilitating the repair and growth processes of muscle fibres. Additionally, gainers also often contain a number of micronutrients, such as vitamins and minerals, which can support a number of crucial bodily functions, such as energy metabolism, immune function, and bone health. These elements are critical to ensuring the body can function optimally during the recovery phase of training. To conclude, gainers are an important resource for anyone who wants to increase muscle mass or needs help recovering after a particularly challenging workout. As with all supplements, it is important to remember that weight gainers should be used as a complement to a balanced diet and adequate training regimen, not as a substitute for a healthy diet.

Mechanism

Gainers are food supplements commonly used by athletes and people who want to increase muscle mass. They are characterized by a high concentration of carbohydrates and proteins, and have the aim of increasing the number of calories introduced into the body, thus promoting the increase in muscle mass. The working mechanism of gainers mainly concerns two metabolic processes: catabolism and anabolism. Catabolism is a process of breakdown, in which the organism breaks down complex molecules into simpler ones to produce energy. Anabolism, on the other hand, is a building process, through which the body uses energy to create more complex molecules from simpler molecules, such as creating proteins from amino acids. Gainer supplements interrupt the catabolic flow, in other words, they interrupt the demolition of complex molecules into simpler molecules, and trigger the anabolic flow, favoring the construction of new complex molecules starting from the simpler ones. These food supplements are able to carry out their task mainly thanks to carbohydrates with a high glycemic index, which, by causing a rapid increase in blood sugar, stimulate the production of an anabolic hormone par excellence: insulin. Insulin is a hormone produced by the pancreas that has the main function of regulating blood glucose levels. However, insulin is also a powerful anabolic hormone, capable of promoting proteosynthesis, i.e. the creation of proteins from amino acids. In addition, insulin promotes glycogen storage, the form in which glucose is stored in the liver and muscles to be used later as an energy source. Insulin also stimulates adipose storage, i.e. the creation of fat from glucose molecules and the assimilation of dietary fats. In conclusion, gainer supplements work to interrupt the catabolic flow and trigger the anabolic one, taking advantage of the properties of high glycemic index carbohydrates and insulin. In this way, they promote the increase in muscle mass and the storage of energy reserves, fundamental advantages for those who practice sports or for those who intend to increase weight and muscle mass.

Nutritional values per 100g

Gainers are very popular dietary supplements among athletes and fitness enthusiasts, especially those looking to increase muscle mass and improve their athletic performance. They are known for their high levels of proteins, mineral salts and creatine, which facilitate the absorption of nutrients essential for muscle repair after exercise. The specific nutritional values of gainers may vary slightly from one product to another, but typically, per 100 grams of product, there are approximately 50-60 grams of carbohydrates, 30-40 grams of proteins and 5 grams of fats. These proportions provide an optimal energy mix to support intense training and help the body build and repair muscle tissue. Protein, one of the key components of gainers, helps build and repair body tissues, including muscle tissue that is damaged during strenuous exercise. The proteins found in gainers usually come from different sources such as whey, eggs or soy, to provide a broad spectrum of essential amino acids. Mineral salts, another important component of gainers, play multiple roles in the body, including maintaining water balance, helping transport oxygen to muscles, and supporting immune function. Many gainers contain mineral salts such as potassium, magnesium, sodium and calcium. Finally, gainers frequently contain creatine, an organic compound that helps provide energy to muscles during exercise. Creatine is known to help increase strength, power and muscle mass, and studies have shown that it can also help improve muscle recovery after training. In conclusion, gainers are highly nutritious food supplements that provide a powerful mix of proteins, mineral salts and creatine. Consuming a gainer post-workout can help replenish nutrients lost during exercise, facilitate muscle repair, and promote muscle mass growth. As with any supplement, it is important to consult a health professional before you begin using gainers to ensure they are right for your specific health and fitness needs.

Nutritional Composition

Gainers are food supplements designed for those who struggle to increase their body weight, especially muscle mass, and for those who carry out very intense workouts and therefore require an additional calorie intake. The nutritional composition of these products, in fact, includes a high caloric content, mainly provided by carbohydrates. In a gainer supplement, carbohydrates make up the majority of the ingredients. These are used to provide immediate energy during training, as well as contributing to muscle regeneration and growth after training. The types of carbohydrates used vary from maltodextrin, dextrose to fructose. An aspect to underline concerns the lack of fiber in gainers. In fact, most products on the market do not contain large quantities of fibre, an important nutrient for regulating the absorption of nutrients and for maintaining the correct functioning of the digestive system. However, this is because a large amount of fiber could slow down the absorption of carbohydrates and proteins, making the product less effective for the purpose for which it was created. As mentioned previously, cholesterol is usually not present in gainers. This is an advantage for those who want to control blood cholesterol levels. However, it is important not to forget that even if a product does not contain cholesterol, this does not mean that it cannot contribute to increased cholesterol levels if combined with an unbalanced diet poor in essential nutrients. In addition to carbohydrates, gainers also contain a variety of vitamins and minerals, which are necessary to support intense physical activity. Among these we find vitamin C, B6, B12, calcium, magnesium and zinc. These nutrients play a crucial role in maintaining overall health, supporting the immune system, energy metabolism and the muscle repair process. Regarding the recommended consumption dose, it is generally suggested to start with around 20g per day. However, this amount can be increased up to 40g per day, particularly for those doing more intense workouts. In any case, it is always advisable to follow the manufacturer's instructions or consult a nutritionist or personal trainer to customize the dose according to your needs and goals.