6 Important Reasons To Use A Weight Gainer!
If you want to gain weight and muscle then you may want to try a weight gainer powder. Use these 6 tips when considering these calorie dense products. IIf you’re very determined to reach your strength and muscle-building goals, there’s a very good chance that you’ve considered or are considering taking a weight gainer. Before you do so, there are a few important things that you should be sure to think about so that you’ll not only benefit most from the weight gainer you choose to take, but that you also see carryover benefits into your training sessions. Here are some important things to know about weight gainers and why you should consider using one.
- Meeting Extreme Calorie Requirements
The first really great thing about weight gainers is that they make meeting your calorie requirements much easier. If you’re what’s considered a ‘hardgainer’, someone who feels as though they have to eat and eat and eat in order to put on any muscle mass whatsoever, there’s also a high chance that you’re someone who feels as though if they have to look at another plate of food, you may just be viewing your last one shortly thereafter. Meeting the extreme calorie requirements that many men have proves to be incredibly trying and a weight gainer makes this far easier. If you consider the fact that there are weight gainers available that pack in over a thousand calories per shake you can quickly see how much more effectively you could reach your 4000+ calorie needs per day.
- Specially Formulated Fats Help You Stay Leaner
A second big benefit to using a weight gainer is that many come with a particular type of dietary fat that helps to keep you leaner while you go about the muscle-building process. Dietary fat is perhaps the greatest variable macronutrient in terms of what the implications are of the type you take in on the body, therefore it’s critical that you’re being sure to take in the correct from as often as possible. You should always keep your eye out for a weight gainer that contains medium chain triglycerides and as little saturated fat as possible.
- Post-Workout And Daily Varieties Available
Another great thing about weight gainers is you can find ones that are more formulated for using closer to your workout and others that are designed to be taken either as meal replacements or as an addition to the meals you’re already eating to boost calorie levels up higher. If you’re hoping to use the weight gainer immediately before or after the workout period, look for one that contains as little fat as possible and that has a higher carbohydrate content. This is the prime time to feed your muscles fast acting carbohydrates so they can drive the insulin cycle and get the amino acids into the muscle cells quickly. Don’t fear taking in more calories during this time of the day because it’s at this point your body will make best use of them. If you are going to add a higher calorie weight gainer shake, this is the time to do it, provided you are keeping fat intake lower.
- Differing Calorie Levels
Again going back to the factor that you do only require so many calories to build muscle effectively, weight gainers come in a variety of different calorie levels, so be sure to match an appropriate one to your needs. There is a big difference between a four hundred calorie weight gainer and a nine hundred calorie weight gainer when taken on a daily basis over the course of a week. If you overshoot the calorie intake of the weight gainer you may find that you do start putting on fat mass, which is something most guys do aim to limit. Most guys should find they do well with a four hundred to six hundred calorie variety, and then those who really struggle to build mass can venture into the higher calorie formulas. Always error on the conservative side when first start out with a weight gainer as well so that you can be sure it reacts positively with your system. Those who are quite susceptible to indigestion or taking in larger volumes of calories at once may struggle with the higher calorie powders so work your way up to the larger calorie levels.
- Meet Your Creatine Needs More Effectively
Another great reason to consider adding a weight gainer to your supplement program is because it’ll kill a few birds with one stone. Not only will you no longer need a straight protein powder (unless you also plan on using lower calorie protein shakes as well), but many weight gainers come complete with creatine as well, eliminating the need to buy this product separately. Creatine is the perfect addition to most weight gainers because in order for creatine to work as effectively as possible, it’s vital to take in a higher amount of quick acting carbs, which is what many weight gainers are made out of. If you do notice some initial water weight gain when first starting a weight gainer, keep in mind this is from the high influx of carbohydrates (which carry extra water molecules into the body) as well as the creatine. Give it a week or two and you should see this water retention leave the body.
- Recover Faster With L-Glutamine
Finally, the last reason why you should consider adding a weight gainer to your supplement mix is because of the enhanced recovery rates you’ll have with it. Being able to recover from workout to workout is just as important, if not more important, than what you’re doing in the gym, so if you aren’t taking in an optimal amount of calories, you won’t be guaranteeing your recovery rates. Further, like creatine, most weight gainers do double-duty and also pack in some l-glutamine, which is a particular amino acid that really plays a large role in a speedy recovery. L-Glutamine will also work to support a healthy immune system, decreasing the risk that you have to miss out on your training sessions because of illness.
So be sure you keep these points in mind. When used properly weight gainers can give you the ‘edge’ you need to take your muscle building to a whole new level.
Creatine: The Full Report
Information about nutritional supplements can be very confusing in many cases. Today we can find enough literature that shows information concerning supplements such as the Internet, in magazines, advertisements, etc. Yet many people claim they receive mixed messages. This is especially true in the case of a product that has become the “boom” among supplements that stimulate athletic performance, we’re talking, of course, about Creatine.
Every day we receive more inquiries from interested parties looking for right information and asking questions, challenging the credibility of the press who have published many conflicting news.
In the last year, more than 175 TV news report and more than 900 newspaper articles have included reports on Creatine. Even though the correct functions of creatine have been published many times, there is still no shortage of misleading publications, such as the report in in Herald and Review from Decatur, Illinois, exaggerating the effects of the supplement to the point of naming it as “the magic bullet”.7
On the other hand, we can find incorrect information as it appeared in St. collude Times, in which a doctor stated that “if not used properly, Creatine can even delay healing of wounds.”
Fortunately, in the midst of this chaos caused by the Creatine boom there are voices of reason, scientific experts, like Richard Kreider, PhD, who offers an oasis of non-sensational information on what creatine really “does or does not do”, information based on scientific literature, not rumours or hearsay.
People who attended a recent symposium at the National Strength and Conditioning Association’s annual meeting in Nashville, Tennessee, could witness a quite understandable summary, outlined by Dr. Kreider, who clearly presented the last 4 scientific events regarding creatine supplementation and its effects on sports performance.
Dr. Kreider has authorized us to post this same presentation, which certainly helps those who are not familiar with the benefits of creatine, to gain an understanding of what the supplement can and can not accomplish and who should or shouldn’t use it. We also provide extensive knowledge about the effects of this sport supplement for muscle growth.
Theoretical reasoning regarding Creatine supplementation.
During exercise of the short and explosive type, the biochemical reaction catalyzed by the enzyme refosforilasa between ADP adenosine diphosphate which is phosphorylated to form ATP adenosine triphosphate, the basic form of energy used by the cells is largely determined by the amount of stored phosphocreatine in muscle.
When reserves of phosphocreatine begin to run low, athletic performance deteriorates rapidly, due to the inability to resynthesize ATP at the required rate.
Creatine supplementation increases the total amount of muscle creatine and phosphocreatine between 10 to 40%.
Increasing the bioavailability of phosphocreatine increases ATP levels during intense exercise and accelerates the rate at which ATP is resynthesized after high-intensity exercise of short duration.
Report regarding the effects of Creatine loading on muscular energy.
- Increases the total creatine in muscle by 10 to 25% and phosphocreatine 20 to 40% (with some variability between individuals).
- It has been found that ingestion of 100 grams of glucose with 5 grams of creatine, increases the concentration of insulin and promotes increased utilization of creatine by the muslce, as well as glycogen synthesis.
- Increases the bioavailability of ATP during explosive exertion and repetitive high intensity exercise.
- It accelerates the rate at which ATP is resynthesized after high intensity exercise.
Short and long term benefits of creatine supplementation
- Increase of 1 Maximum Repetition 1RM and/or maximum effort.
- Improves vertical jump performance and repetitive jumps.
- Increases work during repetitive maximal effort sets of muscle contraction.
- Increases effort unique to sprinting duration from 6 to 30 seconds.
- Increases repetitive explosive effort (eg 6 x 6 seconds with 30 seconds rest)
- Improves high-intensity exercise in events lasting between 90-600 seconds.
- Increases the AT anaerobic threshold and VO2 max, the body’s ability to transport oxygen to the muscles.
Changes observed in body composition.
Changes in body composition:
- Increases the total muscle mass.
- Increases lean muscle tissue.
- Decrease the percentage of adipose tissue.
Theories on the increase of lean muscle tissue:
- Protein synthesis.
- Increased quality of training.
Theories of performance boost.
- Increase of total intramuscular creatine and phosphocreatine.
- Mayor re-synthesis of ATP and / or metabolic efficiency during high-intensity exercise.
- Increase in the quality of training promoting better training adaptations in function of time.
- Increased lean muscle tissue, promoting more strength gains.
Possibility Side Effect of occurrence.
Report on side effects:
- Weight increase.
Anecdotal Side effects published by the press:
- Cramps / dehydration.
- Muscle pulls.
- Renal disorders.
- Long-term side effects?