Как принимать гейнер

Гейнер: нужно ли пить

В этой статье я хочу рассказать, как правильно принимать гейнер для набора веса. Гейнер – это белково-углеводная пищевая добавка, в котором содержится 15% — 30% белка и 50% — 70% углеводов. Если вы все еще сомневаетесь что принимать протеин или гейнер, более подробно об этом вопросе описано в статье гейнер или протеин: что лучше.

Гейнер принимают в следующих случаях:
1. Чтобы увеличить массу тела
2. Чтобы быстрее восстановиться после интенсивной тренировки
3. Если вы не можете правильно питаться нужное количество раз в сутки
4. Если вы совсем не можете набрать вес. Никакими другими способами
Основная проблема невозможности набора веса состоит в том, что люди питаются кое-как. Для набора веса человеку не хватает калорий, ведь мы же помним, что нужно набирать больше, чем тратишь. Помимо этого также важно соотношение углевод-белок-жиры. Употребляя только углеводы, можно не набрать вес совсем или набрать лишь жировые отложения.

Как выбрать гейнер

Выбор гейнера – задача сложная лишь для новичков. На самом деле существует лишь несколько правил когда покупать гейнер:
1. Чем больше гейнер содержит сахар, тем хуже. Нужно выбирать продукт с его минимальным содержанием. Но здесь есть особенность. Некоторые производители просто не указывают количество сахара. Верный признак большого количества сахара – после приема гейнера вас начинает пучить (извините за выражение, нападет пердёж)
2. Процентное содержание количества белка. Чем его меньше, тем менее качественнее будет набранный вес. То есть это будут уже не мышцы, а жировая прослойка. Хорошим считается гейнер у которого белка выше 25%, средний 20%-25%, плохой до 15% белка. Конечно, чем меньше белка, тем дешевле гейнер. Но оно вам надо?
3. Гейнеры уже содержат витаминные комплексы, аминокислоты и минералов. Помимо этого, хорошие гейнеры состоят из 4-х и более разновидностей белков и углеводов.

Гейнер: сколько принимать

Гейнер нужно принимать каждый день в одинаковом количестве так же, как и протеин. Но здесь есть одно НО. Нельзя пить много гейнера. Разжиреть от него достаточно просто, ведь углеводы запросто откладываются в жир.
Количество гейнера, которое нужно принимать, зависит от массы вашего тела, количества потребляемых калорий в сутки, количества тренировок в неделю. Я рекомендую вам воспользоваться таблицей, в которой вы сможете подобрать необходимую вам норму количества суточной нормы гейнера.

Как принимать гейнер
Либо вы можете воспользоваться калькулятором, который рассчитает сколько гейнера принимать с учетом ваших особенностей.
Стоит также регулировать количество принимаемого гейнера: если набираете слишком быстро – уменьшить дневную норму, не набираете – увеличить.

Как принимать гейнер

Принимать гейнер необходимо, размешивая порошок в воде, молоке или соке. Количество жидкости может быть любым. Помните, что молоко надо выбирать при этом нежирное (до 1.5%), ведь сам гейнер уже содержит жиры. И калории жидкости добавляются к общему количество потребляемых калорий. Жидкость не должна быть горячей. В горячей среде белок разрушается и теряет свои свойства.
Суточное количество гейнера можно делить и употреблять его от 1 до 4 раз в сутки (если количество порошка более 100г). Одну порцию нужно употреблять после завтрака, а другую, например, после обеда. Если есть тренировка в этот день, то пейте гейнер сразу после нее.
Не рекомендовано употреблять гейнер на ночь. Сделайте это хотя бы за несколько часов до сна.

Рекомендуем

46

Сколько калорий нужно для набора массы

Cразу хочется сказать, что в этой статье мы поговорим не просто о наборе массе, а ...

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