The use of gainers is increasingly widespread among athletes, who consider them a good option to increase muscle and, therefore, body weight. But what exactly are so-called weight gainers ? Cristian Serra, sports nutritionist , personal trainer and former professional rugby player, defines them as “dietary supplements with a nutritional composition that helps to gain weight; specifically, to the increase in muscle mass.”
There is a wide variety of types of gainers, which are not only differentiated by the brand, but also by their composition and the frequency or way of consuming them. The most common are shakes that are ingested once a day, although there are also pills – with less energy value – and some shakes that are designed to be taken several times a day.
Regarding the composition of gainers , they contain a high amount of calories per serving, combining carbohydrates , proteins , vitamins and minerals, trace elements, creatine , and in some cases, healthy fats, so the choice of one or another product will depend on personal needs. Protein is essential for muscle repair and growth, while carbohydrates help replenish the body’s energy stores and promote weight gain by increasing daily caloric totals. Healthy fats, on the other hand, are important for hormonal health and can contribute to caloric gain without requiring large volumes of food.
Who is the use of gainers indicated for?
These nutritional supplements are specially designed for individuals with fast metabolisms (ectomorphs), those who have difficulty consuming enough calories through their usual diet, or athletes who have very high energy demands due to their intense training regimen, such as those who practice endurance sports or individuals in the bulking phase, that is, those who are in a training period focused on increasing muscle mass and need a caloric surplus to support muscle growth.
Cristian Serra remembers that “these dietary supplements are not for everyone, but are focused on people who have a hard time gaining weight due to their high caloric expenditure, or people who already have a high weight and need to consume those calories. in the form of shakes, since perhaps they are not able to obtain that large amount of calories with normal foods.”
To know in which cases this situation could occur, the same nutritionist offers us the example of “a rugby player who weighs 110 kilos and wants to gain more weight. It is probably easier for you to gain it through shakes than by eating large quantities of potatoes , rice… Another similar case is that of those who compete in contact sports and need to gain some weight to be able to fight in a higher category (these are organized by weight); Their caloric expenditure is already very high due to constant training, and they barely have room to consume extra foods that allow them to gain the necessary weight when they have little time ahead of them to meet their goal.
Although gainers can be a useful tool in certain circumstances, their use must be properly planned. The best thing to do before opting for this type of sports supplement is to go to a nutritionist so that this expert can indicate what is most appropriate for each individual. according to their physical conditions and health, and the objectives set in the training plan. Many people who begin to play sports and want to gain muscle mass quickly begin to consume these types of products without previously analyzing whether they are appropriate for them, or whether their use is correct. But not all gainers are created equal, and it’s crucial to select one that fits your specific needs, preferably with the guidance of a professional. This is particularly important to avoid excessive consumption of added sugars or low-quality filler ingredients, which may be present in some products.
Additionally, while gainers can facilitate weight gain, the quality of this weight (muscle vs. fat) will largely depend on the nature of your training and your overall diet. For example, combining the consumption of gainers with regular and adequate strength training can promote muscle mass gain, while excessive consumption without corresponding training could result in an increase in fat mass.
