Gainer is a mixture of proteins and fast carbohydrates. Gainer is one of the most popular sports supplements, as it can replace food intake, and act as a closure of the "protein-carbohydrate" window after training. However, you will not just eat spoonful of the geyner from the package, from it make various drinks with milk, fruit juices and amino acid additives. Today we will talk about what a cocktail of geyner and whether it can be cooked at home.
Benefit and harm
Studies prove that after a workout, a heiner is much more effective than just a protein. Gainer accelerates the deposition of glycogen by 40%, which means that our muscles will not be destroyed, they will quickly restore their structure and increase their endurance.
But on the other hand, the protein-carbohydrate cocktail geyner consists of fast carbohydrates, which can contribute to the formation of fatty deposits. That's why the gainer should be taken by those who gain weight slowly, and inclined to fullness better keep it and stay on the protein.
Adverse Reactions
When taking a protein shake, a number of adverse reactions may occur. The main reason is poor quality raw materials, poor cleaning, or the preparation is not actually a gayer, but contains substitutes. Diarrhea, rashes, indigestion may occur.
Individual intolerance is also possible, or the effect may be caused by ignorance of the doses in which doses of the geyner. Cocktails can not replace food, they are taken only during forced breaks in food, or after a workout.
Excessive consumption of the geyner can lead to the formation of kidney stones. Advertisers often overestimate the dosage for benefits, and the kidneys do not cope with the withdrawal of such a quantity of protein.
High caloric intake and regular consumption sometimes leads to obesity.
How to replace the geyner?
If you do not trust the manufacturers of sports nutrition, or if the difference in the cost of the weight gainer and simple casein is too "biting" for you, there is an easy way to prepare a cocktail of geyner at home. To do this, make a regular protein-based cocktail (with milk or juice), and sweeten it with honey, add some fruit (banana or strawberry) and your geyner is ready. Do not forget - the gainer is 60% simple carbohydrates, and we can easily find their sources.