In the world of sports nutrition, gainers represent a category of dietary supplements regularly used by bodybuilders looking to increase their muscle mass and weight. However, faced with the diversity of products available on the market (hard gainer, lean gainer, mass gainer), it can be difficult to make a choice suited to one's profile and objectives.
It's important to note that there's no very precise nomenclature for the different types of gainer, so it's best to refer to the protein/carbohydrate ratio to make an appropriate choice. In fact, the various categories have blurred outlines and can vary considerably from one brand to another, so it's best to rely on objective indicators. We recommend choosing a gainer with a 1/3 protein/carbohydrate ratio, and adjusting the lipid and carbohydrate content with your diet. Be careful with the protein dose per intake, which should be around 20 to 25 g.
In this article, we'll give as precise a definition as possible of the different types of gainer and their specific compositions. We'll then look at which one to choose and how to incorporate it into your daily diet to optimize your muscle growth and fat mass levels.
What are the different types of sheathing?
It's important to note, as mentioned above, that there is no perfectly standardized nomenclature for the different types of gainers, but they can generally be distinguished according to their protein/carbohydrate ratio.
The traditional gainer or mass gainer
A traditional gainer, also known as a "mass gainer" or "weight gainer", is a balanced dietary supplement that generally contains 30% protein, 60% carbohydrates and little fat.
The proteins it contains can come from a variety of sources(whey protein, casein, isolate), as can the carbohydrates.
Lean gainer
Lean gainer, sometimes called "50/50", is characterized by a more balanced ratio of protein to carbohydrates, generally 50% protein to 50% carbohydrates. This specific nutritional composition is designed to promote lean mass gain, i.e. maximize muscle development while minimizing body fat gain.
It may seem contradictory for a gainer to want to reduce the calorie intake it contains. In fact, whey proteins are used to increase daily energy intake, so it's best to turn to whey protein for dry mass gain.
The hard gainer
Hard gainer contains a higher proportion of carbohydrates than protein, generally 20-30% protein to 70-80% carbohydrates. This higher-calorie formula is designed for people with an ectomorphic morphotype and a fast metabolism that makes them burn calories very quickly.
Some hard gainers are also enriched with creatine monohydrate, BCAAs and sometimes arginine to theoretically optimize muscle glycogen storage and promote recovery, which we do not recommend.
A dose of hard gainer powder generally contains twice as many calories as an equivalent dose of lean gainer.
The benefits of gainers in a weight gain program
Gainers facilitate mass gain by theoretically providing nutritious, quality calories. Many people confuse weight gain with muscle gain, yet the aim of mass gain should be to build muscle tissue, not fat.
For some people, it can be difficult to ingest enough calories on a daily basis to compensate for training-related energy expenditure and support anabolic metabolism. In such cases, gainers represent a practical solution for gradually increasing the calorie intake needed to synthesize new muscle tissue.
These dietary supplements form part of an overall nutritional program made up of healthy foods rich in proteins, good fats and complex carbohydrates.
Now that we've explored the different types of gainer available on the market, we can now ask which is the most appropriate to choose.
Which one to choose?
Rather than focusing on marketing names like "lean gainer" or "hard gainer", it's more relevant to analyze the nutritional composition of products, and particularly the ratio between proteins and carbohydrates. This scientific approach will enable you to select the dietary supplement best suited to your body type and muscle mass-building goals.
The protein/carbohydrate ratio: the key to choice
Finally, whatever your profile, for quality mass gain, opt for a ratio of around 1 gram of protein to 3 grams of carbohydrates. and adapt the rest via the diet. This ratio provides sufficient energy to promote muscle gain while limiting fat storage.
Aim for a protein intake of 20-25g per dose, which generally corresponds to the requirements for muscle protein synthesis. This target protein intake per dose is essential, and is sometimes not respected by certain brands, which is inconsistent with the aim of a gainer.
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- 380 kcal and 23 g of protein per serving
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Managing calorie intake with fats
Pharmacist's advice: rather than choosing a gainer that's too high in fat, opt for a product with a limited fat content, and adjust your calorie intake to suit your daily needs. Fats are very high in calories (9 kcal/g versus 4 kcal/g for proteins and carbohydrates) and are an excellent way of easily increasing your energy intake.
Table of fats to add to your gainer :
| Type of fat | Caloric intake (kcal) per tablespoon |
|---|---|
| Rapeseed oil | 135 |
| Olive oil | 120 |
| Avocado oil | 120 |
| Coconut oil | 117 |
| Peanut butter | 65,8 |
Adding just one tablespoon of rapeseed oil to your shaker provides an extra 135 kcal, which can make a significant difference to your daily calorie surplus.
Conclusion
Our analysis of the various gainers available on the market reveals that marketing classification (lean, hard, mass gainer) is less relevant than studying the protein/carbohydrate ratio. A ratio of 1:3 is generally a good compromise for the majority of exercisers, with an intake of 20-25g of protein per dose to effectively stimulate protein synthesis.
Remember that gainer is a complement to a balanced diet. Personalizing your caloric intake by adding fats (rapeseed oil, peanut butter, etc.) will enable you to fine-tune your caloric surplus to your specific needs.
