What is the best muscle mass gainer?

what-is-the-best-muscle-mass-gainer

If you have the desire to increase your muscle mass, or at least maintain the muscles you already have built, you need to consume a lot more protein after working out than you would if you didn’t workout. Using muscle mass gainer supplements is an effective and popular way to restore your body’s protein balance. Mass gainers provide enough calories to gain muscles faster and offer maximum recovery after intense workout. That’s why they are very popular among bodybuilders. But are there any downsides to it? And what would be the best choice of muscle mass gainer?

How do mass gainers work?

A mass gainer is a supplement providing carbohydrates, protein and sometimes even fat to help to add muscle mass. Gainers helps to increase the daily calorie intake to promote muscle mass gain.
When working out and trying to build muscles a lot of people find it hard to eat enough food to reach the calorie levels needed for your body to increase body mass. Gainers are supposed to be used as a complement to a normal healthy and balanced diet.

what-to-look-forPeople often ask whether to use muscle mass gainers or whey protein shakes. Most gainers contain a lot more protein than a normal protein shake. Gainers are also more effective than a plain protein shake at helping your body recover from intense workout. If you are trying to gain muscle mass but find it hard to eat enough calories to succeed, gainers are better than protein shakes at boosting your calorie intake. But if you just want to get more protein in your diet, or need a low-calorie between meals intake, a protein shake is better for you.

As I wrote in this post, unused glucose gets stored as glycogen in your liver and muscles for future needs of energy. Restoring glycogen is a fairly slow process and if you want to gain muscle mass, gainers can increase the speed at which glycogen is recovered. The high level of carbohydrates in gainers helps to increase the intensity of glycogen in the human body, and prevent the destruction of muscle tissue in muscles not getting worked out that particular day. A high quality gainer also contains fibers, which improves the digestion. Fibers are essential for controlling the balance between digestion and cholesterol. Fibers plays an important role removing toxic waste from the body, which helps the body to increase the absorption of nutrients from your food.

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What about the mass gainer side effect?

A mass gainer can be used to add weight to your body, but the amount of time it takes depends on your workout and your bodies metabolism. It’s impossible to gain muscle mass without gaining weight. The challenge lies in gaining muscles instead of fat. A common mistake people often make, is believing that using mass gainers automatically will turn all excess calories to muscles. But unless you burn more calories than you consume, the excess will cause fat gain.

the-mass-gainer-side-effectCreatine is a common ingredient in mass gainers, and is also known to cause gastrointestinal distress if you’re not taking the right amount. Be careful and make sure you follow the dosage instructions carefully. They are there to prevent difficulties and to make sure you get the most benefit from the gainer. Another important thing if you use gainers with creatine is to increase your water intake. If you drink to little water the creatine can cause you stomach to cramp. Water is essential to make everything work the way it should in your body. The high caloric intake relative to the fiber content can cause constipation. Research has shown that you risk chronic constipation if you have a continuous low fiber intake, and that is highly possible if you use gainers over a long time of period. If you use gainers for a long time you should take a fiber supplement before bedtime. This will help your digestive system to work the way it should and will not interfere with your calorie intake.

Top gainers

There is no such thing as ‘the best gainer’. A gainer with good quality will give you the desired effect, if exercising the right way and eating a well-balanced diet. And quality protein is measured by how fast your body can use it and is stated as ‘BV’ – Biological Value. Sometimes you want quick access and quick usage of the protein, and need to choose a high BV, but sometimes – like at bedtime – you want your body to absorb protein slowly and need to choose a lower BV. Mostly though, you should look for a high BV to meet your needs, and to make sure you get a hold of a good quality gainer.

top-gainersBut what else to look for in a muscle mass gainer? The main ingredients in a gainer are always high-energy foods, like protein and starch. But different gainers may target different procedures in the gaining process. Some gainers will stimulate your body’s muscle growth by to increase the muscle fiber synthesis, while others provide the building blocks of muscles (like protein and amino acids). You need to know your goal before choosing what kind of gainer you should use. Sometimes you need to get more than one kind of gainers, to meet your needs.

Another thing to be aware of is the level of sugar in the gainer. Too much sugar can cause an insulin spike, and may cause drowsiness, headaches and irritation. An excess amount of sugar will also make your body to store fat. Under carbohydrates in the information text of the product you can read the amount of sugar. 30-60 grams is OK.

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To clarify…

For maximum recovery effect a gainer should be consumed within half an hour after working out. If you are building big muscles you should have one or two more gainers later that day too. To prevent digestive problems you will have to eat a well-balanced and nutritious diet, drink lots of water and possibly add fiber supplement before bedtime. There are many kinds off gainers but you should mainly try to find gainers with high BV – Biological Value.

And should you get unwanted symptoms from taking gainer, please see your doctor for professional guidance.

Are eggs bad cholesterol?

are-eggs-bad-cholesterol

For years and years there have been an intense discussion among scientists and doctors concerning the correlation between eggs and bad cholesterol. An egg yolk consists mainly of cholesterol as oil-based fat, and its main purpose is nutrition for the chicken fetus. For humans, cholesterol can be both good and bad. It is present in every cell and plays an important role in our bodies. It allows our bodies to produce vitamin D, it creates bile acids in our digestive system, it helps the body to produce hormones, and it helps to build the structure of the cell walls. The substance is essential for our survival, but if the concentration of cholesterol fat gets to high in our blood vessels it can suddenly become a health risk. So the question is, are eggs fattening for our blood and how many eggs can I eat per day?

 

Why is high cholesterol bad?

When the concentration of cholesterol in your blood vessels gets too high, the vessels clog and become to narrow, which causes the heart problems pumping the blood around in your body. Clogged and narrowed blood vessels, or atherosclerosis as it is called scientifically, is a gradual process that can start as early as in adolescence.

narrow-blood-vessel If you have too much cholesterol in your blood vessels it can injure the vessels, which causes an inflammatory reaction and white blood cells increase to protect the body. When the white blood cells enter the artery wall they transform in to foam cells containing fat and cholesterol, and will eventually slow down the blood flow. This dramatically increases the risk of cardiovascular diseases, heart attack and stroke.

 

 

New research on eggs and cholesterol

Professor Norrina Allen (Northwestern University Feinberg School of Medicine) recently shared the results of a large study. People from different states across the US, different ages and different ethnicity has been monitored for a very long time when it comes to their habits. Mainly the findings are that eating 3-4 eggs per week increases the risk of cardiovascular diseases with 6%. On the other hand Professor Allen says more studies has to be done. The U.S. dietary guidelines states there isn’t any appreciable relationship between your blood levels of cholesterol and your diet.

blood-fat-research

Norrina Allen:“We know that for some individuals that’s true. The issue is that it’s highly variable. There are some people who can eat a lot of cholesterol and their body metabolizes it quickly. For other people, that’s not true. The more cholesterol that they eat, the more cholesterol that will be absorbed by their body. And there’s very different patterns in the relationship between the cholesterol you eat and the cholesterol in your blood. So we believe that there is a stronger relationship between the food you eat and the cholesterol in your blood among individuals, for example, who are overweight. The liver just has enough fat in it that it can’t absorb any more cholesterol from the diet and it gets put into the blood.”

Professor Allens report is not valid enough to make changes in the U.S. dietary guidelines. There are not enough studies made when it comes to the effects of lifestyle issues, which is known to be a main cause to high cholesterol.

 

Risks of an unhealthy lifestyle

good-cholesterol

Earlier research points to that some people with a healthy lifestyle can consume high-cholesterol products without getting an increased level of cholesterol in the blood. If you have a balanced diet, exercise regularly, do not smoke, hold back on the drinking, do not stress continuously and do not have hereditary diseases, you will most likely not be as affected of high-level cholesterol food as a person with an unhealthy lifestyle.

On the contrary; people that smoke, drink, never exercise, are obese, eat unhealthy food or have diabetes (or hereditary diseases) are at severe risk for cardiovascular diseases, stroke and heart attack when consuming high-cholesterol food on top of that.

I want to share a personal experience a had a couple of years back. I have always had a somewhat sensitive stomach. Suddenly I started getting severe problems with my digestive system. Every time I ate my stomach bloated, I got terrible cramps in my stomach and had to run to the bathroom 6-12 times a day. This went on for a couple of months and finally I went to the doctor. They performed gastroscopy and colonoscopy, and then diagnosed me with IBS (Irritable Bowel Syndrome). There isn’t really any treatment for IBS except avoiding things that are not good for you. So I quit eating dairy products. I quit eating meat. I quit eating vegetables. Nothing helped. The only thing I could eat without getting cramps and diarrhea was eggs and banana. So that’s what I did. I eat eggs and banana morning, day and night, month after month. Two eggs and a banana for breakfast. Two eggs and a banana for lunch. Two eggs and a banana for supper.

To make a long story short… after 6 months my stomach was as good as perfect and I started eating a more varied diet. (I still don’t eat meat and dairy products except 2-3 times a month.) But I was worried from all my egg consumption, so I asked the doctor to check my cholesterol level. It was perfect! After eating 6 eggs a day for 6 months the cholesterol levels were exactly as they should. To this day I still eat 10-15 eggs a week.

 

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So how to think about egg consumption?

If you have a lifestyle meaning you don’t take very good care of your body, you will most likely fall in the range of people who should be careful with their egg consumption. You are probably at risk for cardiovascular diseases and need to look into your overall diet and lifestyle.

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If you are a healthy person with a healthy lifestyle you can probably keep eating your eggs and don’t worry. Overdoing something is never good whether it’s eggs or something else, but as long as you have a varied and nutritious diet you don’t need to worry. And a good way to find out how you’re doing is actually to have your doctor check your cholesterol levels.

Gain Weight Healthy – What to eat when building muscles

healthy-workout-food

People who want to gain weight for reasons like health, muscle building, endurance or better performance, sometimes tend to think they just need to eat a lot more than they usually do. But just eating more without a specific plan will most likely make you gain fat instead of muscles. It’s very important to find a healthy way to gain weight and the best way to do that is by eating unprocessed food and make sure you get the right nutrients for your body. But what are the right nutrients and the right food to eat? Let’s take a closer look.

Protein

Protein is essential when it comes to gaining weight. But not only does it help you build muscles easier. The body needs to use a lot of energy to digest protein, which also causes the body to burn fat. The greatest source of protein is eggs. They are cheap, contain very little carbohydrates and they contain amino acids that your body needs. High protein dairy, like cottage cheese, Greek yogurt and milk with high percentage, is another great source.

food-high-in-protein You can also find a lot of protein in seafood, like tuna, salmon and anchovies. Meat, like steak or pork chops, is another well-known source of protein. And chicken is of course a must and should always be on your shopping list. Some other not so known sources of protein are lentils, peanut butter, mixed nuts, tofu, peas and quinoa.

Everytime you workout there is a muscle protein breakdown, and you need to help your body repair and restore the muscle proteins after workout. You do this by eating a correct amount of protein soon after a workout. This will not only repair the broken muscle protein, but also help you build new muscle tissue. The recommendation is that you eat 0,3-0,5 grams of protein per kilo body weight (or 0,14-0,23 grams of protein per pound) right after workout. But do not exaggerate your consumption. A higher amount of protein will not make you grow more muscles, since the body can only absorb and digest a certain amount of protein at a time. The only result you’ll get from eating too much protein is putting your digestive system under great strain. It can also cause dehydration, nausea, exhaustion, headache and irritability. Around 20-40 grams per meal is about what your body can handle and get a positive effect out of.

Carbohydrates

Carbohydrates, or carbs as they are called for short, is an essential part of getting the quick energy boost you need for workout. When you eat carbs your body break them down into glucose, galactose and fructose. These are needed for the immediate energy. Glucose not used for energy will transform into glycogen to be stored in your liver and muscles for future needs of energy. The glycogen stored in your body is used as fuel when you workout, and you will need carbs to refill the glycogen. Carbohydrates are found in food like fruit, vegetables, legumes and wholegrain products. Those are the healthy carbs you should eat; not only for energy but also to increase your mental sharpness. food-high-in-carbohydrateOn the other hand there are carbs to make sure you avoid. These are for example sugar (like candy, soft drinks and white bread), corn syrup, fruit juice concentrates and sports drinks. The reason you should avoid the latter is that the fuel it supplies is rapidly spent and does not provide any long-lasting energy boost or storage of glycogen. The maximum amount of glycogen a body can store is about 15 g/kg (6,8 g/pound) which is equal to approximately 60 calories per kilo or 27 calories per pound. About 55 percent of your daily intake should come from carbohydrates.

Fat

There is a misconception that eating fat makes you fat. That is not true. What makes you fat is an excessive consumption of carbohydrates or consistently eating more calories than you burn. If possible, choose fat containing high levels of Omega-3, for example tuna, salmon and anchovies.food-rich-in-fat

You should always choose full-fat products instead of low-fat products, and try not to eat too much fat before working out. The fat will slow down your digestion (though you still get the benefits from working out) and eating too much fat will cause nausea, so you should preferably eat fat after workout. Food containing good fat, besides the ones mentioned above, are peanut butter, seeds, nuts, avocados and cold-pressed plant oils.

What does all this mean?

It´s hard to figure out the exact amount of protein, carbs and fat you should eat related to your age, body weight and level of workout. But the good news is you don’t have to be an expert. The most important thing is to eat a well-balanced diet where protein, carbs and fat are included. About 35 percent of your daily intake should be protein, 55 percent should be carbs and 10 percent should be fat. Avoid sugar as best you can and make sure you eat both before and after your workout. In addition to your diet you can also use gainers as a complement. More about that in a coming post. And do not forget to drink water. You get a lot of water from food so you don’t have to drink all of it, but you need about 5 deciliters (2 cups) of water three times a day. That will do it.