Have you tried to gain weight and no matter how much you eat you still don’t gain? Well, we might have the answer for you. MASS GAINERS!! Yes, Mass gainers are a type of weight gain supplement that helps you gain muscle, bulk up and build an overall healthier body.
We have all been there at some point to either building strength and muscle mass, or simply gain overall mass. Optimizing our training routine, nutrition plan, and of course, finding those quality supplements to help power us through and hit our goals is the top priority.
If you have tried to gain mass by increasing your food intake and but you just can’t seem to eat enough to make the scale move, a mass gainer is a solid option for adding more calories, protein and carbs to your diet!.
Mass gainers have been around since the dawn of supplements, and while their ingredients have changed a lot since they were first introduced in the 1980s, the end goal is still the same: pack on more muscle, size and strength! If you’re struggling to eat enough whole foods and are looking for a solution to help you hit some high daily calorie and protein macronutrient targets – we've got the all the details.
Table of content
What is a Mass Gainer: Understanding the Basics
First, let's talk about what mass gainer is. Mass gainers are supplements that provide surplus calories from their ingredients (carbohydrates, and protein) to support muscle growth. Typically, mass gainers are used by people who have trouble gaining weight or muscle mass through their regular diet alone.
A mass gainer typically comes in a powdered form that mixes well with water, milk, or another desired beverage of choice.
Also known as weight gainers, these supplements are designed for your bulking needs and work to provide fuel for your workouts, for your muscles grow, and to increase recovery for that added benefit to overall gains.(1)
Mass gainers are not only packed with high amounts of protein and carbs, but often will have digestive enzymes or an added ingredient to aid in digestion!
Also Read: How to catch up lagging muscles?
How to choose the right Mass Gainer?
As with any supplement, it is important to select the one that fits your need. Try to find a mass gainer that contains high-quality ingredients, including a blend of carbohydrates, protein, and other micronutrients like vitamins and minerals. Creatine added in the 100% mass gainer is also a great choice because it’s a proven anabolic driver for faster mass and strength gains.(2)
It also helps to have a flavor to make it easy to drink it. The Chocolate flavor of Mass-Tech from MuscleTech is a great option.
Also Read: How to Get Big Muscles Fast?
Benefits Of Mass Gainers
1. Increase growth and recovery
Choosing the right mass gainer packed with high-quality protein, clean carbs, and healthy fats, will work for your clean bulking needs in terms of muscle growth and recovery, and help you hit your daily macronutrient targets.(3)
2. High caloric intake
Mass gainers are generally high in caloric value. Consuming a mass gainer can help you hit your daily calorie needs, so you get put yourself in a calorie surplus which is required to pack on size!(4)
Also Read: Push Pull Legs Routine for Mega Mass Gains
3. Energy producing carbs
Typically, the more effective mass gainers will deliver a solid amount of energy producing carbs to boost glycogen levels, act as a nutrient transporter for creatine and fuel instense workouts!
4. Convenient to take
Much like any other powdered supplement, mix with water or skim milk, blend and you are ready to go. Plus, you can add in additional foods like peanut butter and fruit to boost the calorie count even more!
Also Read: The Hardgainer's Guide to Putting on Mass
Using a Mass Gainer as an Expert
It is very important to make sure you are selecting the right mass gainer and achieving your daily caloric intake. Here are some tips to augment the weight gain while taking mass gainers:
1. Choose the right mass gainer for your goals
It’s important to choose the right mass gainer for your goals. Mass gainers should contain a combination of protein, carbohydrates, and fats. Choose a mass gainer that has a higher ratio of protein than carbohydrates, as this will help to ensure that you’re getting the most out of your supplement.
Also Read: Glutamine Benefits for Bodybuilders - A Complete Account
2. Determine your calorie and macronutrient needs
To determine the appropriate dosage of mass gainer, it's important to first calculate your daily calorie and macronutrient needs. This will depend on factors such as your final weight target, how much muscle you carry, as well as your genetics and activity level. Everyone's calorie needs are different, so it's important to find out your specific calorie needs before using a mass gainer. Typically a calorie surplus of around 350 to 500 calories a day combined with hard training is a great place to start with 55-60% of the calories coming from carbohydrates, 25-30% from proteins and 15-20% from fat.
3. Take mass gainer post-workout or early in the day
To get the most out of your mass gainer, it’s important to take it post-workout or in the morning after fasting overnight.
Nutrients and proteins in the mass gainer help to rebuild muscle and replenish glycogen stores after a workout. Taking the mass gainer post-workout will also help to keep your metabolism running, which will allow your body to burn more calories throughout the day. In addition creatine works best when consumed post-workout. If you choose a mass gainer like Mass-Tech which has 5g of creatine per serving – then post workout is ideal!
4. Stay hydrated
Water is essential for muscle growth and recovery. When taking a mass gainer, make sure to drink at least 8-10 glasses of water per day to avoid dehydration. This will help to ensure that your body is properly hydrated, which will help to maximise the effectiveness of the mass gainer.
5. Follow the manufacturer's instructions
Always follow the dosage instructions provided by the manufacturer on the product label. Different brands may have different recommended dosages, so it's important to read the label carefully.
Also Read: Building Muscle After 60
6. Get enough sleep
Sleep is essential for muscle growth and recovery. When taking a mass gainer, it’s important to make sure that you’re getting enough sleep. Aim for at least 7-8 hours of sleep per night. This will help to ensure that your body is properly rested and that you’re getting the most out of your mass gainer.
7. Monitor your progress
As you increase the dosage of mass gainer, it's important to monitor your progress. Keep track of your weight, body composition, and strength gains to see if the supplement is helping you reach your goals. If you're not seeing the desired results, you may need to adjust the dosage or switch to a different supplement.
Also Read: How to 'Get Swole' in 6 Weeks?
8. Pair with exercise
Finally, it is best to use a mass gainer with exercise for the best results. In order for a mass gainer to be effective, you need to pair it with a good exercise program. A good exercise program should include strength training and cardio exercises, as well as a healthy diet.
Common Mistakes to Avoid
1. Not meeting the surplus requirement
It is simple, to gain weight, you will need to be in a calorie surplus. Remember: “Calories in, Calories Out”. if you consume more calories than you utilize through your daily activities and basal metabolic rate (BMR) – you'll gain weight. If you’re not gaining scale weight over time – you're not eating enough!
2. Not eating the right foods
It is important to check what you are eating as it directly affects your goal of gaining the right weight. Making sure that you are eating enough dietary macro and micronutrients is beneficial for your long-term weight gain goals. Foods like brown rice, oats, potatoes, and pasta are rich in complex carbs that are required to maintain energy levels. Fruits are an excellent source of antioxidants and enrich you with healthy carbs. Not only are they important for weight gain, but it also helps to keep you healthy overall.
Also Read: How to Get Olympian-Size Big Traps?
3. Not taking mass gainers on your off days
Taking supplements needs consistency. You’re still building muscle on days you’re not lifting, so ensure you meet your calorie and macronutrient needs every single day.
4. Not following the proper workout routine to build muscles
You’re blasting a whole lot of suprlus calories – so ensure you put them to good use! Train heavy and hard and ensure you’re taking your sets close or right to failure.
The Bottom Line
Let’s face it, size is the prize! While you might have a little bit of muscle that gives your shirt sleeves a little tug – nothing says you’re a bodybuilder more than a hulking frame. But, building that sheer amount of mass isn’t easy. It’s a daily battle consuming enough calories to fuel that kind of freaky muscle growth without resorting to a diet of cheap junk and fast food.
Chose a mass gainer like Mass-Tech – one that features the highest quality whey protein, premium muscle-fueling carbohydrates and adding a clinically researched dose of HPLC-tested creatine monohydrate – the most researched supplement ever. Whether you're having difficulty putting on size or just want to break through a muscle or strength plateau, Mass-Tech is a superior formula that will deliver the premium protein and mass-producing calories you need.
References:
- Houston ME. Gaining weight: the scientific basis of increasing skeletal muscle mass. Can J Appl Physiol. 1999 Aug;24(4):305-16. doi: 10.1139/h99-024. PMID: 10470448.
- Wu SH, Chen KL, Hsu C, Chen HC, Chen JY, Yu SY, Shiu YJ. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022 Mar 16;14(6):1255. doi: 10.3390/nu14061255. PMID: 35334912; PMCID: PMC8949037.
- Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015 Jan;45(1):111-31. doi: 10.1007/s40279-014-0242-2. PMID: 25169440.
- Howell S, Kones R. "Calories in, calories out" and macronutrient intake: the hope, hype, and science of calories. Am J Physiol Endocrinol Metab. 2017 Nov 1;313(5):E608-E612. doi: 10.1152/ajpendo.00156.2017. Epub 2017 Aug 1. PMID: 28765272.
- Slavin JL. Dietary fiber and body weight. Nutrition. 2005 Mar;21(3):411-8. doi: 10.1016/j.nut.2004.08.018. PMID: 15797686.
