Mass gainers are high-calorie supplements that contain carbohydrates, proteins, and fats to help you gain weight.
If used as intended, a good mass gainer will help increase muscle mass.
Who should use a mass gainer?
Are you the guy who goes to the gym and longingly looks at the rippling bulky muscles others have? Are you struggling to bulk up and gain some weight? Maybe your metabolism is fast, or you are unable to meet your calorie needs through your diet. A high-quality mass gainer can boost your calorie intake by providing more protein and carb to build muscle.
Won’t a protein powder do the job?
Protein powders are beneficial for building muscles while losing weight. However, if your goal is to add weight while growing muscles, they won’t cut it.
When to take a mass gainer?
The best time to take a mass gainer supplement is immediately upon waking, after working out, and before going to bed. If you want to take the mass gainer once a day, the best time is post-workout. Your body will need protein and fast-acting carbohydrates to boost insulin and drive amino acids into the muscles.
How to choose your mass gainer?
Before buying a mass gainer, take into account the following facts:
- Calories: Mass gainers are high in calories as the goal is to gain weight while building muscle. The various weight gainers in the market contain different calorie levels. Find one that suits your requirement. Some mass gainers pack in 1000 calories per dose. However, it is better to err on the side of caution. To start with, you can consume about 500 to 600 calories. Excess intake at the beginning can sometimes hamper your digestion. You may want to start slow and work your way up.
- Carbohydrates: Mass gainers contain a large chunk of carbohydrates as they pack in the calories. Carbs also act as fuel and help in recovery after intense workouts. If you have quick muscle recovery after your workouts, you can be consistent in your workout routine. If you consume more proteins and little or no carbs, your body will use protein as fuel. With protein being used up, your body will not have enough amino acids for repairing damaged cells, resulting in muscle loss. Carbs are therefore needed for protein to function optimally.
- Protein: Most mass gainers contain a substantial quantity of protein to help you build muscle. The protein can be either from a single source or multiple sources. Protein can be sourced from whey, casein, eggs, soy, or peas too. If you have severe lactose intolerance, you may want to avoid whey and casein. You can opt for plant or egg protein instead.
- Fat: You can build muscle without increasing your fat levels if you choose a mass gainer with the appropriate fat type. Not all fats are made equal, and indiscriminately eating fat can have implications for your body. So watch out for the kind of fat in your mass gainer. Medium-chain triglycerides will be safer and more effective than saturated fat.
Apart from the above points, you must remember that some mass gainers contain added vitamins, minerals, and fibres. If you buy a mass gainer without added vitamins and minerals, you need to get enough of these from your diet or supplements.
Mass gainers work well when you train hard as their purpose is to build muscle while gaining weight.