Many beginning bodybuilders find it very difficult to gain weight and are known as "hardgainers." They are naturally very lean and find it hard to eat enough to grow and build muscle. These are the ones who benefit from weight gainers. When deciding whether to purchase a weight gainer, it is important to be armed with information about what you are buying.
Purpose
A weight gainer is not to be confused with a protein drink or any other workout supplement. A weight gainer is specifically formulated to deliver a large number of calories, and large amounts of fat, carbohydrates, protein and other nutrients to force weight gain. Drinking a weight gain shake is like eating a large, rich meal. Protein drinks and other supplements, in contrast, usually try to limit calories and carbs while delivering the nutrients desired.
Buyer Beware
A huge calorie count does not necessarily make a weight gainer a good choice. Sugar and fat do not play a very significant role in building muscle, but they do contain a large number of calories. Buying a weight gainer that is filled with those two ingredients is about as effective at building muscle as going to a fast food joint and downing an extra large milkshake. When buying a weight gainer, make sure it includes lots of protein, carbohydrates other than just sugar and a reasonable amount of fat, along with the number of calories you want.
Know Yourself
Do you really need a weight gainer? The reason people take weight gainers is so that they can consistently reach their daily calorie requirement for gaining weight. Examine your daily diet and determine where the deficiencies are, if they even exist. That way, you can see whether you can meet your needs just by adding a little more food or substituting some foods in your diet, or whether you really require a weight gain supplement.
Using the Gainer
Because you are using the gainer as an extra meal replacement, it is largely a matter of personal preference when to take it, but in the morning and after a workout are usually favored. When you wake up in the morning, your body has been starved for around eight hours. This is a good time to take the gainer and hit your body with a fresh supply of nutrients and energy. The same goes for shortly, but not immediately, after a workout. That way, you can flood your body with the benefits of the drink without feeling nauseous.
Homemade Weight Gainers
In his book "Encyclopedia of Modern Bodybuilding," Arnold Schwarzenegger recommends homemade weight gain drinks that include 16 oz. of milk, 4 to 6 oz. of cream, 2 to 6 eggs, 2 to 6 tsp. of lecithin granules and protein powder. These ingredients are then blended and flavoring is added as desired. The idea is to start with the smaller values, then build up as necessary. These homemade drinks include lots of protein, good carbohydrates and fat as well as a large number of calories.
References
- The Build Muscle and Gain Weight Fast Guide: Effective Use of Weight Gainers
- Arnold Schwarzenegger and Bill Dobbin; "Encyclopedia of Modern Bodybuilding"; 1998
Member Comments