When intense physical activity is not enough
Each of us, regardless of the type of physical activity, should remember about a properly balanced diet. It doesn't matter if they are strength, endurance or endurance training - the appropriate supply of nutrients should depend on the type and intensity of training, as well as on the level of advancement. And what to do when a balanced diet and training are not enough to achieve your goals? When you do not see progress in building your muscle mass, or you find it difficult to gain weight? Do you panic because the popular slogan "first mass, then sculpture" does not work for you at all? Are you wondering "what about muscle mass" or "what about muscle gain"? Or maybe it's time to increase the caloric content of your diet when you conduct intense workouts? How about a carbohydrate-protein supplement?
Gainer - carbohydrate & protein supplement
Gainer is a product that is a combination of carbohydrates and proteins with a higher content of carbohydrates (approx. 60-70%). Bulk supplements are also available on the dietary supplement market, which are characterized by more or less equal content of carbohydrates and proteins[1]. Carbohydrate-protein supplements are often enriched, for example, with the addition of vitamins, minerals, creatine or amino acids.
Why do we eat carbohydrates?
It has long been known that the consumption of carbohydrates is used by physically active people and athletes to improve sports performance by providing a fuel substrate[2]. And what is this fuel substrate? Let's start with the fact that carbohydrates are stored as liver and muscle glycogen. Glycogen is a branched polymer of glucose in which cells store and use glucose to meet their energy needs. Muscle glycogen is the primary source of energy during prolonged moderate to high-intensity exercise. The development of fatigue during strenuous exercise is often associated with low muscle glycogen concentrations[3]. Therefore, adopting nutritional strategies that ensure that muscle glycogen stores are well stocked before training and competition helps to delay fatigue[4]. This is worth noting, as not having enough carbohydrate to fully replenish muscle glycogen stores can lead to a decline in performance, especially if you perform strenuous exercise on a regular basis[5].
Carbohydrates and performance and higher exercise intensity
As you already know, during high-intensity exercise, carbohydrate becomes the main energy substrate, and therefore glycogen depletion is considered an important performance limiting factor. The high availability of exogenous carbohydrates during exercise (i.e. about 78-90 g / h) facilitates the efficiency of i.a. by sparing liver glycogen, and by maintaining a high rate of carbohydrate oxidation, which allows for greater exercise intensity. For this reason, in order to achieve a high level of performance during exercise based on the glycolytic pathway (whether resistance or endurance), it would be advisable to begin exercise with full glycogen stores as well as supplying carbohydrate during exercise[2].
Why are carbohydrates in the diet of physically active people important?
The adaptive response to training depends on the type of exercise performed and the training load applied (e.g. duration, frequency of intensity), but also on other factors such as nutritional status. That is why there is so much talk about the importance of a properly composed diet for active people. Thus, nutrient intake may modulate exercise-induced adaptations. The availability of energy during exercise modulates the physiological response to training. Currently, glycogen is considered not only as an energy substrate, but also as a regulator of signaling pathways regulating adaptations in response to exercise. Thus, manipulating endogenous (glycogen stores) and exogenous (adequate intake) carbohydrate availability before and/or after exercise sessions can be used to alter exercise-induced adaptations[2].
A gainer is usually a combination of different types of carbohydrates
These are slow- and fast-digesting carbohydrates. Not all carbohydrate sources provide energy or are digested and absorbed at the same rate. For example, glucose, sucrose, maltose and maltodextrin are digested and absorbed faster, while fructose and galactose show a slower rate of absorption. The rate at which a carbohydrate source enters the bloodstream before and during exercise can affect the intensity and duration of exercise. Put simply, foods high in carbohydrates, which tend to be absorbed quickly, are best at providing your muscles with the energy they need during exercise to maintain their performance. You should also remember about the important time for our muscles after training - nutritional recommendations for endurance athletes recommend high availability of carbohydrates for post-workout regeneration to replenish glycogen stores[2,3,5].
Why gainer is a combination of carbohydrates and proteins?
It is well known that consuming the right amount of protein in the diet is critical to maintaining optimal health, growth, development and function throughout life. The need for protein in the diet is dictated mainly by body weight and lean body mass, as well as net energy balance and, of course, physical activity. What does eating protein do for us? The magnitude of the postprandial stimulation of muscle protein synthesis, the inhibition of muscle (and whole body) protein breakdown and the transition to a positive protein balance depends on the protein content in the diet, its quality and the form in which it is consumed (e.g. a meal with mixed macronutrients, an isolated supplement intact protein or amino acids in free form). Increased protein intake contributes to i.a. for greater gains in strength and muscle mass when combined with resistance exercise, allows for greater preservation of muscle mass when consumed during periods of negative energy balance and (to a lesser extent) provides a greater muscle protein synthesis response when evenly distributed throughout meals[6]. It is worth remembering that protein contributes to the growth of muscle mass and helps to maintain it, and helps maintain healthy bones[7].
Gainer from 6PAK Nutrition
MASS PAK, because we are talking about it here - it is the perfect combination of carbohydrates (maltodextrin and glucose) and protein (whey protein concentrate). The product also contains creatine, taurine and L-glycine. It's the perfect choice if you're looking for a gainer with creatine. MASS PAK is available in five delicious flavors and three variants: 1 kg, 3 kg and 5 g. Always be ready for an intense workout!
Bibliography:
- Grzebisz N., Żywność funkcjonalna w diecie sportowców, KNUV 2017; 2 (55): 237-246.
- Mata F., Valenzuela P. L., Gimenez J., Tur C., Ferreria D., Domínguez R., Sanchez-Oliver A. J., Martínez Sanz J. M., Carbohydrate Availability and Physical Performance: Physiological Overview and Practical Recommendations. Nutrients, 2019, May 16;11(5):1084.
- Kloby Nielsen L. L., Tandrup Lambert M. N., Jeppesen P. B., The Effect of Ingesting Carbohydrate and Proteins on Athletic Performance: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 2020, May 20;12(5):1483.
- Williams C., Rollo I., Carbohydrate Nutrition and Team Sport Performance. Sports Medicine, 2015, Nov;45 Suppl 1(Suppl 1):S13-22.
- Kanter M., High-Quality Carbohydrates and Physical Performance: Expert Panel Report. Nutrition Today, 2018, Jan;53(1):35-39.
- Carbone J. W., Pasiakos S. M., Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 2019, May 22;11(5):1136.
- Rozporządzenie Komisji (UE) NR 432/2012 z dnia 16 maja 2012 r. ustanawiające wykaz dopuszczonych oświadczeń zdrowotnych dotyczących żywności, innych niż oświadczenia odnoszące się do zmniejszenia ryzyka choroby oraz rozwoju i zdrowia dzieci.
