First you need a bit of knowledge of how muscles building work.
You need a calories surplus (eat everyday more than you burn everyday, the daily calories requirement to mantain youe weight is the TDEE) and a proper macros values especially proteins.
Proteins per day about 1.5 g/kg.
You can use a smartphone app to roughly estimate your daily calories intake and macros.
They r app where you insert what you eat, sometimes you can take a photo of the code of a supermarket food, to do it quickly.
Then they calculate automatically the calorie and the macros.
Macronutrients are : proteins. Fats. Carbs.
Micronutrients are: vitamins, minerals, etc.
So aften few days of trials, you can estimate your calories intake and proteins intake.
Then adjust them to proper values.
(Online tools for calculate TDEE, because you need a +200/300 calories from it. It could be maybe 2700. So the total is 3000 roughly)
Now it s easy to understand that these WEIGHT GAINERS powders or whatever are quackeries.
They are just calories supplements made of carbs and proteins.
Note that if you eat (in the same example of 3000 cals) for example 3600 you ll gain a lot of excessive fat tissue.
They are still usable maybe from endurance athletes or ironman marathoners or whatever that need 5000 calories per day.
About protein is the same.
How many protein do you eat daily with food?
If your aswer is enough. then you dont need them.
If Else you can take proteins supplements to reach the 1.5 g /kg per day.
On MYPROTEINS I used to find a lot of discounts and promo codes, so in the end I prefer them and I will continue with them. (I m living in Europe)
Shitty brands could be not trustable.
First you need a bit of knowledge of how muscles building work. You need a calories surplus (eat everyday more than you burn everyday, the daily calories requirement to mantain youe weight is the TDEE) and a proper macros values especially proteins. Proteins per day about 1.5 g/kg. You can use a smartphone app to roughly estimate your daily calories intake and macros. They r app where you insert what you eat, sometimes you can take a photo of the code of a supermarket food, to do it quickly. Then they calculate automatically the calorie and the macros. Macronutrients are : proteins. Fats. Carbs. Micronutrients are: vitamins, minerals, etc. So aften few days of trials, you can estimate your calories intake and proteins intake. Then adjust them to proper values. (Online tools for calculate TDEE, because you need a +200/300 calories from it. It could be maybe 2700. So the total is 3000 roughly) Now it s easy to understand that these WEIGHT GAINERS powders or whatever are quackeries. They are just calories supplements made of carbs and proteins. Note that if you eat (in the same example of 3000 cals) for example 3600 you ll gain a lot of excessive fat tissue. They are still usable maybe from endurance athletes or ironman marathoners or whatever that need 5000 calories per day. About protein is the same. How many protein do you eat daily with food? If your aswer is enough. then you dont need them. If Else you can take proteins supplements to reach the 1.5 g /kg per day. On MYPROTEINS I used to find a lot of discounts and promo codes, so in the end I prefer them and I will continue with them. (I m living in Europe) Shitty brands could be not trustable.
W comment, good value! 🙌🏼