This is one of the most frequently asked questions on the internet and clubs. I will try to answer them, although briefly – because the full description of supplements and supplements available on the market is currently reminiscent of a large book.
Certainly, one should distinguish at least basic nutrients, so as not to get into a dead end. Looking at marketing in the bodybuilding press and on the internet, you may think that you need to spend a lot of money per month for dozens of nutrients and supplements. Is it actually? What is worth attention?
Nutrients – they supplement the diet with essential protein and carbohydrates.
Carbohydrate-protein and carbohydrate nutrients
Besides protein and carbohydrates, gainers often contain vitamins, sometimes creatine and other supplements.
It is very rare for someone to have a carbohydrate deficiency, because we are flooded with all sorts of sugars. Any groats, rice, potatoes, pasta, fruit, fruit juices and other sweetened beverages, sweets, a carbohydrates mine with different kinetics. However, it is certainly much harder to deliver the right amount of protein. I recommend not shopping in the store, but … calculations with a piece of paper, calculator or spreadsheet. First, think about how much protein you need every day.
The protein can be delivered via beef, chicken breast, turkey, rabbit meat, eggs, fish, whey protein (WPC), amino acids (BCAA), cottage cheese and relatively pork.
How much protein? 1.8-2.5 g per kilogram of body weight. Only 1.8-2 g of protein per kilogram of body weight is sufficient for beginners. Experts may be tempted by 2.5 – 3 g protein per kg body weight
Proposal? I weigh 80 kg, I want to weigh eg 90 kg, I need about 1.8-2g per kilogram of body weight per day, or 144-160 g of protein a day. I can deliver only 100g per day of beef, chicken and dairy products (eg 460g of chicken breasts are only about 100g of protein, while my daily need for proteins will cover 735g of chicken breast meat). Eating large amounts of meat day-to-day is time-consuming, difficult and tiring. If you provide the missing 44-60 grams of protein from a nutrient (eg whey protein concentrate) it will be easy and pleasant. In addition, whey protein is a pure product, it does not combine with a lot of fat, and usually, for example, with meat you provide a certain amount of fats.
You can read also: WPC – whey protein concentrate
In summary, if you lack carbohydrates in your diet or for other reasons, you want to provide more – a gainer or a bulk product. If you only need proteins – choose, for example, whey protein concentrate.