The heiner is a sports additive for a mass set and an increase in the total body weight. Usually, the heiner consists of a mixture of fast-lynible carbohydrates and proteins (most often), in some cases creatine, vitamins and minerals can also be added. Word gainer. refers to the English verb to Gain., meaning in this context, a set of mass.
The heiner is recommended for receiving thin by nature athletes (ectomomorphs), which has difficulty set of muscles. The role of this additive for muscle growth is both in an increase in the total caloric content of nutrition and in more efficient transportation of nutrients into musculature by increasing the level of insulin in the blood.
How does the heiner work?
The main source of energy for execution power training It is glycogen - that is, the reserves of carbohydrates in the muscles. These reserves, in turn, are formed as a result of the processes of digestion of various carbohydrate foods used throughout the day (and not only during the period, as erroneously considered earlier).
The use of geeanin (mixtures of fast carbohydrates and proteins) is like additional source Carbohydrates for the body, so increases the level of insulin - hormone, which opens the ability to absorb nutrients. In addition, immediately after training, the heiner reduces the level of cortisol, helping thus accelerate the growth of muscles.
The importance of carbohydrates for a set of mass
The popular view is that the muscles grow exclusively from the active use of meat, various protein products and sports protein in powder, is true only partially. In reality, the growth of musculatures is impossible without high caloric content of nutrition and substantial quantity.
How Fitseven mentioned above physical training require glycogen - reserves of recycled carbohydrates stored in muscular fabric. Total in the body athlete is stored. In this case, the lack of carbohydrates in nutrition does not give the body to fill these reserves, negatively affecting power indicators and muscle growth.
How to take a heiner?
The usual recommendation on the number of heiner to increase muscle mass is a portion containing 20-30 g of protein and 40-60 g of carbohydrates - most often this is one dimensional spoon of the finished product. A dry heiner falls asleep into a special shaker, 250-300 ml of water or skimmed milk are added there, then the cocktail is carefully shaken and drunk.
The specified number of heiner must be taken immediately after the power workout with one portion, or other fruits. In case you are interested in as quickly as possible growth of muscles, an additional dose of Heiner can be accepted before training (a third of portions). These proteins and carbohydrates will help the body and muscles to post 120%.
Do I need to take a heiner during the day?
Reception of additional servings of thegener during the day is permissible exclusively for extremely thin teenagers ectomorphs or with a significant non-remitimal calorie content. In all other cases, it is recommended to either receive energy from ordinary food, or taking whey protein without additional carbohydrates.
Otherwise, a person creates a serious risk of rapidly a fat mass - the main part of the carbohydrates of thegener has a high glycemic index and reception of such a high-calorie mixture in the separation of power training can lead to obesity. Moreover, fat will grow in the most.
What is better - protein or heiner?
Once again, it is necessary that the heiner is needed primarily thin at the nature of athletes experiencing serious problems with weight gain. In their case, ordinary whey protein with minimal content of simple carbohydrates will be much less Effective than a high-calorie mixture of rapid proteins and complex carbohydrates.
At the same time, at the athletes, prone to a set of excess weight, reception of thegener can easily affect the increase in the adhesive layer and on the growth of fat on the stomach. That is why the heiner is used only when a rapid set of total body weight is needed - without an accent, whether or weight gain in weight is achieved due to fat.
How to cook home heiner?
Simple way is the manufacture of agener at home - or mixing serum protein with carbohydrates. In this case, you will not overpay for carbohydrates, which in the heiner more than half - in essence, these carbohydrates are always much cheaper than expensive protein-isolate.
The source of fast carbohydrates can become like a special isotonic (carbohydrate additives for runners), so even packaged juice. However, it is necessary to remember that 40-60 g of carbohydrates are two glasses of juice, and most of these carbohydrates will be ordinary sugar or, and not maltodextrin, both in the heiner or isotonic.
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Heiner is a protein-carbohydrate sports nutrition with a high speed of assimilation, which is an important tool for a weight gain and muscle growth in thinning of teenagers-ectomorphs. However, the reception of Heiner prone to a set of excess weight by people will quickly cause fat mass and an increase in fat on the stomach. In their case, conventional whey protein is preferred.
Taking a fateful decision to go to gym and get a beautiful, tightened and muscular body, many of us thought about including one or more in your diet food additives. What for? And then everything is the same - to get the divine figure. And quite hard and scary (and sometimes it is very dangerous) to choose any among a huge variety of variations of this product, literally flooded the modern market. It is not dangerous at all because they are not harmful to health, but because it is possible to run into poor quality or at all a fake product. By the way, problems may arise with high-quality additives, if they are inappropriate to use or incorrect doses.
So better, protein or heiner, let's figure it out
The most popular and efficient additives in our time can be called protein. It should be well understood that it represents each of these additives.
To begin with, we'll figure it out that we need for successful and productive classes in the gym to the real bodybuilder. Understanding is meant by the rapid burning of the "bad" fat and no less rapid extension of noble muscles. And we need, in fact, the presence of two components in our organism - proteins and carbohydrates. The first are building material, peculiar "bricks" from which our muscles will be built. The second provide our body with the energy, so necessary with long and intense physical exertion, which occur in training.
Read more about additives and what is the difference between them
The heiner is a dry mixture, a cocktail consisting of 70-80% of carbohydrates and 10-20% from proteins. Protein is the same dry cocktail, but almost completely consisting of proteins and practically inconsistent carbohydrates and fats.
Both products, contrary to the problem of public opinion about the harmfulness of their components and components, are actually made from absolutely natural and harmless food raw materials. The version is also very popular about the fact that such additives cause a dependence similar to the narcotic, cause problems with heart, kidneys, liver, some even compare them with steroids. Despite this, research prove that these fears are unfounded. And what harm can produce products made from the same connections that we consume daily in food every day? Is that with a higher concentration for rapid suction and assimilation by the body.
Protein, due to the protein, gives a noticeable muscle weight gain, speeds up the "construction" of his own body. The only "but" is not recommended to receive proteins with serious or pathological diseases of the kidneys, or during individual protein intolerance.
Heiner, thanks to carbohydrates, gives a colossal energy supply, thereby increasing the duration and. But, it is due to the large content of carbohydrates, the heiner can lead to unpleasant consequences - not spent carbohydrates (not "splashing" energy) are transformed into fats that settle under your skin, reducing muscle relief and worsening your figure in general.
What is the difference between the heiner from protein
Heiners advise to take people with an ectomomorphic structure of the body - thin and having a high speed of metabolic reactions, that is, people experiencing difficulties with a set. Heiners will help to gain this mass in a relatively short time.
And, on the contrary, endomorphs - people prone to completeness and quickly gaining weight, is not recommended frequent use of heinears. People with this type of physique will be more difficult to avoid the growth of subcutaneous fat from non-recycled carbohydrates. It is much more useful and more efficient to use protein mixtures to reduce the fat content in the muscles.
By the way, many additives and cocktails have in their composition, in addition to the components listed above, some of the vitamins and minerals also increase their beneficial features generally. They may also contain carotene - amino acid, improving and strengthening human immunity. In addition, there are heiners who have proteins and carbohydrates in the ratio to 45:45, which only increases their effectiveness when working "for mass". Such types of heiners are considered better and, therefore, they differ in a higher price.
There are two types - with slow and rapid proteins. Slow protein is slower than the organism, respectively, gives a smaller muscle gain, but acts for a long time. Ideal for those who want to lose weight or give the muscles relief (with the so-called dryer). Fast protein has a direct opposite effect - absorbed quickly, acts a short time, gives maximum weight gain. Accordingly, to build a beautiful embossed mill, the bodybuilder needs to start with fast protein and go to a slow.
How to combine the reception of protein and heiner
Based on the foregoing, it can be concluded that the choice of a nutritional supplement is the individual choice of each and base it follows in the state of its own body, body structure and prosecuted purposes. If you want to dial a lot as quickly as possible - we begin to accept the heiners. After the body's mass becomes satisfactory, go to protein. If the mass of your body in your opinion is Verse, start right away from the protein, slow for drying, or quick - to strengthen the muscles.
Yes, one more point - after all, it is quite possible to combine both additives at the same time - low-skill heiner and protein approximately in equal proportions. Then you will provide your body as the necessary amount of energy and the construction material in the form of proteins. The main thing is to optimally choose an individual dose. And about doses: heiners and proteins are nutritional supplements. Supplements, not the main food, do not get carried away and do not overdo it, otherwise there are quite a real chance of earning a stomach disorder and other problems with the digestive tract. As the wise words say - everything is poison and everything has a medicine, one way or another does a dose. And yet, given the above, you can come to the conclusion that proteins are optimal for the adoption of additives, because the overall performance indicator is slightly higher than that of the heinkers.
The whole truth about heiners in video
Heiner or protein, which is better to choose you for a set of muscle mass? What is the difference between the protein powder and the heiner for muscle growth? Which one needs to be used to achieve the desired effect in muscle buildings? Today we will try to answer the maximum full of these questions.
On the Internet you can find many users who want to make sure that the advertisements of various additives are truthful and find out which one should be to use what of which it will not be sorry for the money spent, and how these powders can increase muscle growth.
Here is the most frequently asked question:
"Hello! I am 24 years old, my height is 178 cm, weight 78.5 kg. My goal is to gain a mass and get the maximum muscles. But at the same time, I do not want to dial even the minimum of fat. What should I use, protein or heiner? "
Further, as a rule, the transfer of different brands of protein powders and heiners, which are asked to rank by best qualities. But before answering this question, you should take a step back and just understand what protein powders and heiners are actually: these are sources of fast and convenient liquid nutrition. That's all!
The most advanced bodybuilders do not even consider protein powders or heiners "Additives", They, rather, consider them just a convenient source of food. For example, you do not think that, drinking a glass of milk, take additives? Not. Therefore, drinking protein cocktail or heiner is the same, except that powders are a concentrated source of liquid nutrition.
So do not be fooled by the screaming announcements in magazines, which show excellently looking by bodybuilders, saying that the key to their success is drinking "Super Power Muscle Magnifier 4000."
To destroy this myth and show you how sometimes advertising additives, just look at the following example:
Ronnie Kolman drinks bottled water.
Ronnie Kolman won Mr. Olympia.
From this comes out ...
Bottled water is the key to the victory for Mr. Olympia.
Now we all know that drinking water is very important not only for building muscle mass, but also for life as a whole. Nevertheless, it does not mean that drinking water in bottles means to use "Magic Drink"who will help you create your dream body.
The same applies to protein powders and geinese. Yes, the protein is an important nutrient that we all have to use in order to live. But protein powder does not have any special properties that allow increasing muscular weightIt just has a higher protein content than ordinary products. Regardless of what advertisements say or who is a paid representative, these products are no more than a convenient replacement for food.
Since now we understood how deft marketing steps make, it's time to move to the topic of the article and answer the question:
Geiner or Protein - Which one is better?
1) - protein powders
These powders are almost always isolated or concentrated protein containing only trace amounts of fats and carbohydrates. In a conventional dimensional spoon of protein powder there will be more than 20 grams of protein and only a couple of grams of carbohydrates and / or fats.
2) - Heiners
In the composition of these powders – The combination of carbohydrates and proteins in a ratio of 2 to 1. Typical portion of thegener (which is usually a pair of large dimensional powder spoons) contains more than 60 grams of carbohydrates and more than 30 grams of protein along with a small amount of fat.
3) - Food Replacements
These powders are also a combination of proteins and carbohydrates. But in them, as a rule, the ratio of protein to carbohydrates 2 to 1. A typical portion of powder (which is usually packaged on separate portions) contains more than 40 grams of protein and about 20 grams of carbohydrates.
The best means for set of muscles, which is recommended most often, this is ...
Pure protein!
This supplement is one of those that must be in the list of products. It is better to use either a serum protein isolate, either a mixture of protein isolates (for example, ISO-Smooth 4 Protein Blend). The average person must receive more protein with food, not more carbohydratesSo this is the reason why protein powder is recommended as the best option.
Now consider the heiners and food substitutes. They are optional for use and can be used only if it is so more convenient for you.
Food substitutes In portion packages are convenient when you constantly on the go and can not make yourself a normal food. All you need to do is pack the shaker and take a bunch of packages with a substitute. And you will have instant cooking food with high protein content. Now because of the peculiarities of production, they are expensive, about two times more than protein powder. But there is cheap "home" Options for the preparation of a meal substitute using a pure protein powder as a basic ingredient. You can see all the details in the video below:
In most cases, it is extremely not advised to use heiners. Most often in the form of an additional weight, you will get from these drinks just excess fat. Carbohydrates that are in large quantities are contained in heiners, cause an insulin surge and thereby contribute to the accumulation of fat. The only case when the peak of the insulin level will be good is immediately after completing the hard power workout. So if you want, you can use the heiner as a cocktail after workout.
However, you can very easily make a protein-carbohydrate cocktail made of pure protein powder and a small amount of carbohydrates for consumption after training. It is usually cheaper than buying a heiner.
You need to buy maltodextrin (powder carbohydrates) Wholesale in the store in which the ingredients sell for homemade beer and wine. You can also buy there dextrose (Simple sugar) And just add it to your finished squirrel cocktail.
The recipe is simple: mix about 80 grams of carbohydrate powder (a mixture of maltodextrin and dextrose 50/50 will be perfect) and 40 grams of pure protein powder. This will give you the perfect ratio of carbohydrates to the proteins 2 to 1.
Make purchases with mind and save money on additives ...
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Based on materials: http://leehayward.com/blog/protein-powders-vs-weight-gainers/
Everyone who begins to actively train in sports Hall, sooner or later meets sports nutrition. Most newbies pursue the goal: a set of high-quality muscle mass in the shortest possible time. What is better - heiner or protein will cope with the task? In the following article, you will find the answer to this question.
Protein and heiner - what is the difference?
Protein and heiner are nutritional supplements, the composition of which is based on proteins and carbohydrates. The main difference is the proportion of protein per 100 g of product. In one portion of the heiner, the mass fraction of the protein is approximately 20-30%, and in the protein - 70-80%. Arises logical question: Why then do people accept heiner? The fact is that carbohydrates, of which, mainly, consists of an additive, are also an important nutritious element. Especially for athletes whose body is constantly exhausted and needs an additional "feeding".
Exists golden Rule Bodybuilding: "Muscular mass will increase when the volume of calories consumed will exceed the volume of the cleaned". In this light, the reception of high-calorie geeanne no longer looks so meaningless.
The other side of the medal is the quality of extensive weight. When an inlective carbohydrates in the diet, there is a risk with muscles to dial and a couple of extra kilograms.
Is it possible to combine the reception of the Geiner with the protein?
From such thoughts, people predisposed to complete (endomorphs) immediately should be delivered. For them, this union of nutritional supplements will not bring any positive dividends. But for ectomorphs and mesomorphs, the simultaneous reception of thegent and protein often becomes solving all problems associated with a set of mass.
For efficient implementation sports nutrition in day diet The following principles should be followed:
- protein take after awakening;
- get heiner immediately after training, and protein - up;
- in long intervals between meals to give preference to the geyneras;
- before bedtime: only slow protein (casein);
- the composition of additives should be harmoniously fit into the daytime of BPU;
- aport is designed to supplement the diet, and not replace it.
Sharing reception of Geiner and Protein is not only harmless, but also useful. These two additives will harmoniously replenish the energy reserves and supply building material into the body.
So it is better to drink a heiner or protein for a set of muscle mass?
To answer this question, it is necessary to correctly identify your type of physique and clearly formulate your sports goals. The first point will not be able to work out! After a month of training, you can determine: how the muscles grow rapidly, how much time is required to restore after physical exertion, does it appear excess weight When improving calorieness:
- If the muscles grow so well, and you only want to speed up this process and add high-quality protein into food, then protein will become an ideal food additive;
- If you have significantly increased your diet, and the weight is on the "dead point", the heiner is your choice.
Important! Often in pursuit of fast result People begin to take very highly overwhelmed portions of Heiner. Do not forget that the foundation of the additive is carbohydrates that are transformed into subcutaneous fat. Trace how your physique will change and adjust the amount of receptions in accordance with the result.
Selecting the best proteins you will find in our online store! The most delicious additives are delicious prices!
Conclusion
Protein or Heiner? Together or separately? These questions are often asked for newcomers, in search of the perfect set of sports nutrition. For each person, everything is individually, but, adhering to tips from this article, you can quickly decide on the choice.
Sports nutrition has long been the usual component training process. But for different parts, various additives are needed. And questions that better: protein or heiner and what is the difference between one additive from another sets himself every athlete, which opens up for itself the world of the sport office.
In this article we will tell, what is the difference between Geiner from Protein, and what to choose for a set of muscle mass, and what - for weight loss.
What is heiner and when it is necessary
"Geiner" translates from English approximately as "accelerating growth". This type of sports nutrition drink to increase muscle mass by increasing the calorie content of the diet. It is difficult to make a menu so to obtain a large amount of calories from fat and unhealthy "empty" carbohydrates.
In conditions of intense power training, pure protein is not enough for a set of muscle mass, the entire incoming protein is processed into energy. For a full muscle growth, weapons need a weapon - carbohydrates need. Then the body restores the strength, splitting them, and the protein part of the cocktail goes to the construction of new muscles. This is relevant in the period immediately after training, in the "carbohydrate-protein window".
In most heiners, it contains simple (or fast) carbohydrates with a high glycemic index. This means that they are absorbed immediately, as they got into the stomach and digest. The level of sugar increases, the amount of insulin in the blood increases dramatically. So it may increase not only muscle mass, but also fat deposits.
Therefore, such heiners are suitable only to professional athletes during the period of mass set. Or people with accelerated metabolism and the Extractor Poly Constitution - a thin body, a small percentage of adipose tissue, a tendency to a slow weight gain.
Recently, heiners began to appear on "slow" carbohydrates. For example, Mass Gainer from Prime Kraft contains clean isomaltulose and serum protein. The carbohydrate component (it is isomaltulose) is absorbed slowly, do not cause sharp insulin jumps and reduces the load on the thyroid gland. The massset takes place mainly due to the increase in muscles, and not a fat layer.
Thus, this heiner is suitable for those who pick up the mass in a gentle mode. It can be drunk at any other time of the day, optionally after workout. More information about the types of heinears and their differences in one of our past articles: what a heiner is better - on simple or complex carbohydrates.
What is protein
But in brief: What is the protein and what the protein differs from Geiner, and that is still better for a mass set?
Protein is usually used during the period of "drying" and getting rid of the excess adhesive tissue, and as an addition to the usual diet for a mass set. There are several types of protein depending on the splitting speed in the gastrointestinal tract - fast, medium and slow. The first one belongs whey protein, the second is soy and egg, and the latest-caseine.
Perhaps the most popular type of protein is serum. Cocktails on whey squirrel drink before training or immediately after. They quickly split in the body and prevent the destruction of the muscles. Thus, the body burns its own fat reserves when complying with a low-carb diet losing weight. With balanced nutrition and optimal consumption of carbohydrates from food, protein serves as an additional source of protein, which is on the construction of muscles.
Which protein is better to drink to dial a lot? It is better to start with quick proteins and gradually enter slow, watching changes in forms. Not to mess with the reception different species Protein, you can take complexes from several types of protein with different period Release of useful substances. For example, Multi Protein from Prime Kraft contains several types of protein of different types, and therefore stubbornly runs over your muscles at any time of the day. Suitable for receiving immediately after exerciseAnd at another time of the day.
Geiner and Protein: Difference
So, as we see, the difference between the heiner and protein only in carbohydrates.
The heiner is the same protein (usually serum), but supplemented with carbohydrates necessary for the restoration of muscles. That is, you can eat how much a protein, but your muscles will not grow up at the millimeter, because after each workout is waiting for the renewal of energy reserves. And it is specifically glycogen - the body receives from carbohydrates. The receipt of glycogen launches the process of muscle growth and only then in the course there is a used protein.
But do not rush to throw protein and run to the store behind the heiner, if your goal is a set of mass.
What is better for a massset: heiner or protein
The fact is that it is much easier to get the necessary amount of carbohydrate carbohydrates for the muscle growth than the protein. So if you are not professional sportsman, And do not spend most of your life in the hall, your physique is not particularly thin, nutrition is balanced and in a timely manner - and at the same time do not put the goal of missing fat - stop your choice on protein.
Carbohydrates for a set of mass should you be enough from ordinary food. If your workouts are very intense, and frequent, with large loads, if you are an ectomorph, or simply regularly skip meals and proper nutrition It is not about you, then choose a heiner.
But remember, the heiner on fast carbohydrates helps to increase not only muscles, but also fat.
Therefore, everyone who wishes to gain muscle mass without fat, and does not know what to choose - heiner or protein, we recommend the heiner on complex (slow) carbohydrates to interfere or alternate with whey protein.
Or take only protein, and the required amount of carbohydrates try to get from food. Good luck!