Weight gainers and protein products have come a long way over the years. These products provide a convenient means of taking in extra protein and nutrients for gaining muscle and body weight. Protein and weight gainer powders have different effects on the body and you must take into account your individual metabolic rate and fitness goals to decide which product is right for you. Using these supplements can help you gain muscle faster than whole food sources of nutrition alone.
History
Weight gainers and protein powders give you an easy way to take in extra calories. Weight-gainer products are especially useful to hard-gainers, or those individuals who do not readily gain weight. Over the years these products have contained egg, whey, soy, whole milk and other protein sources, as well as carbohydrates from sugars and starches. In the past these products did not mix well, tasted awful and caused gas, however they have improved since their inception. Today they mix instantly, taste great and digest easily.
Differences
Weight gainers contain protein, carbs and fats to help you gain weight. For example, a common ratio is that recommended by Jeff Anderson, author of "Optimum Anabolics," with 50g protein, 60g to 100g carbohydrates and some healthy fats. Protein powders contain only protein with minimal amounts of carbohydrates and fats. Whey protein concentrates and isolates are popular because of a fast digestion rate and optimal amino acid levels. Combining any protein powder with carbohydrate sources such as maltodextrin or dextrose can match the nutrition of a weight gainer. In fact, this is the most affordable option, according to Anderson's book, "Homemade Supplement Secrets."
Uses
Taking protein before and after workouts provides amino acids needed for muscle recovery and repair. Protein supplements can also replace meals while dieting or increasing total daily protein intake. Weight gainers can be used as a source of post-workout nutrition. Hard-gainers may choose to take these products two or three times per day to increase overall calories and promote muscle gain. For non-training individuals, weight gainers may simply provide a needed source of calories to maintain their desired body weight.
Effects
Protein has many beneficial effects on the body, according to "The Abs Diet." Taking in protein with any meal suppresses the secretion of insulin, which shuttles sugar into muscle and fat cells. In addition, protein provides needed amino acids, the raw materials for synthesizing muscle tissue, hormones and essential enzymes. The effects of weight gainers are similar, except that the higher carb-content drives insulin production. Post-workout, this is a good thing because it encourages the delivery of nutrients to hungry muscle cells. For hard-gainers, this may be absolutely necessary in order to gain weight.
Suggestions
A small serving of protein, such as a scoop of whey before working out, can improve your training results, according to Anderson's "Homemade Supplement Secrets." Another excellent time to take protein supplements is immediately after a workout. "Optimum Anabolics" recommends 30g to 50g of whey protein post-workout. You can also use protein supplements as snacks or before bed to speed metabolism and build muscle, according to Mackie Shilstone, author of "The Fat Burning Bible." Pre- and post-workout, as well as between meals and before bed are great times to take weight gainers. Hard-gainers can take in three whole food meals, along with three weight gainer shakes for quicker results.
References
- "Optimum Anabolics"; Jeff Anderson; 2004
- "The Abs Diet"; David Zinczenko; 2004
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "Hardgainer Project X"; Jeff Anderson; 2008
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