How much should you take carbohydrate-protein type gainer?
Not completely.Let’s assume that in the nutrition plan you already have brown rice, classic white rice, potatoes, whole-wheat noodles, quinoa, buckwheat, millet, porridge, fruit.We calculated the needs and for a model player they amount to> 450 g carbohydrates a day.100 g cooked rice has ~ 28 g carbohydrates.And that means that to cover the energy demand, you need to eat 1.6 kg of cooked rice a day.100 g of banana has 22 g of carbohydrates.To cover the demand, you should eat over 2 kg of bananas a day (one banana weighs 150-200 g).Of course, no one feeds on rice or bananas alone.I only show that even for heavier people, coverage of carbohydrate demand may be a problem.
A typical bodybuilder meal looks like chicken breast, 2 graham, ½ cup tomato juice, cucumber salad and lean yogurt, additions such as ketchup or sauce.
Total 692 kcal, 57 g protein, 4 g fat, 78 g carbohydrates.
But there is a completely different problem here.
When the gainer exceeds conventional food?
You can see such a situation after exhausting training.By shifting the blood circulating from the internal organs to the muscles and the discharge of adrenaline and noradrenaline, after the training the meal not only weakly assimilates, but also the player reluctantly reaches for food.This is a very good time to drink gainers.Some people even use amino acids and small amounts of carbohydrates at the end of training (it was once fashionable as an intra-workout).The second almost classic situation is the need to boost the calorie diet.There are people who have, for example, overactive thyroid or problems with building mass resulting from, for example, excessive physical activity.They must consume extra servings of carbohydrates and proteins, and how much ordinary food can you eat? Day after day?
In addition, going on a long journey, you can easily take a gainer with you, and most of the foods that you eat every day are not suitable for long-term storage outside the fridge.Certainly a terribly higher temperature tolerates meat, dairy products, etc.
Gainer is especially useful in the post-workout period due to the specific conditions that exist at that time. For some people, the carbohydrate-protein supplement is useful for increasing the calorie content of the diet.
What is the difference between gainer and bulk?
Gainer conditioner usually contains from 15 to 35 g of protein in 100 g, the rest are carbohydrates, to a small extent fats. It can be said that it is a carbo with a small addition of protein supplement,
Bulk conditioner usually contains almost equal amounts of protein and carbohydrates in 100 g, eg 45 g protein, 47 g carbohydrates, 4.7 g fat in 100 g, for example Olimp PROFI MASS
What Creatine to buy?
Monohydrate, malate or other forms according to your choice.A good solution is also mixtures of many forms of creatine, e.g. stacks.
How much should creatine be given?
There is no point in supplying excess creatine, because it will be wasted (more does not mean better), for most populations, it is possible to deliver 4-5 days for 20 g creatine (saturation phase), then 0.03 g per kilogram body weight for the next 6-8 weeks (maintenance phase), the second variant was a constant dose of 3-5 g daily for 2-3 months, according to research, the best time to administer creatine is the period after the end of the power session.
How much citrulline malate do you give and what does it give you?
Just a few grams a day before training. According to citrulline tests
- increases the amount of nitric oxide and arginine,
- allows you to increase the training volume,
- increases the number of repetitions made during the training (which has an effect on muscle growth),
- reduces the feeling of fatigue during bodybuilding training,
- reduces the perception of muscle pain after training (a 40% drop 48 h after the end of the strength session),
- can improve your erection,
- increases blood flow in the muscles,
- it affects the immune system.
What gives beta alanine and how to use it?
Beta alanine increases muscle strength and endurance, and this can mean better, more intense training => greater muscle fiber growth.Just a few grams a day before training.It can be used together with citrulline malate and creatine.
Muscle mass – how to build it?
If you already have a diet, supplements with nutrients, using creatine, citrulline malate or beta alanine, mass training will be an equally important element of the puzzle.Increasing muscle mass depends on nutrition and training.According to numerous scientific studies, it does not matter if you train with the FBW model or divided training or less often or more often engage individual muscle groups. In one variant, each muscle group trains three times a week, small volume (full body workout in one session ).In the second, each party is trained 1-2 times a week, with a much larger volume in the training unit (examples – push pull, up-down, push pull legs).
The most important role in building muscle mass is played by the right diet, but it can not be said that it is enough to achieve satisfactory results .. Very often, men train too hard and too often, while bodybuilding is a sport that involves less training and more frequent rest and eating. Success guarantees a combination of proper training, diet, supplementation and the preservation of the basic principles of regeneration (eg sleep, avoiding stimulants, etc.).
You can read also: Proper supplementation of amino acids