A Guide to Mass Gainers

If you're reading this, you're likely one of two types of hard gainers:

1. You eat a lot of calories but struggle to gain muscle.

OR

2. You think you eat a lot of calories but still struggle to gain muscle.

While these scenarios might seem similar, they're fundamentally different. The first person tracks their intake and consciously eats enough protein, carbs, and fats. They understand that muscle gain requires sufficient calories and the right macronutrient balance.

The second person, however, relies on feelings and often underestimates their calorie intake. They may feel full but not be consuming enough to support muscle growth. If you're in the second category, it's time to take control of your nutrition. Once you understand your daily needs, consider supplementing your diet with a mass gainer.

With so many protein types and gainers on the market, it can be hard to know where to start, but we have simplified it with some great options for your goals.

Key factors to consider when choosing a mass gainer:

Calorie content: Choose a gainer that aligns with your overall calorie goals.

Protein per serving: Ensure it provides enough protein to support muscle growth.

Carbohydrates per serving: The right amount of carbs can fuel your workouts and recovery.

Quality of fat sources: Opt for a gainer with healthy fats or add your own.

Calorie Content:

To gain muscle efficiently, ensure your diet provides enough calories for tissue growth. A weight gainer can supplement your intake but choose one that fits your lifestyle and dietary needs.

High-calorie gainers (800+ kcal/serve): Ideal for those with limited time or appetite.

Moderate-calorie gainers (300-500 kcal/serve): Suitable for those with larger appetites.

Protein Content:

Outside of calories, protein quality and quantity are crucial in weight gainers. Determine your daily protein needs, then choose lean meats, eggs, and fish as primary sources. Supplement with a whey-based protein powder, but avoid excessive servings. Prioritise protein quality over quantity in your overall diet.

Daily protein needs: Determine your individual protein requirements.

Quality protein sources: Prioritise whey protein isolate or concentrate.

Balance with whole food sources: Combine gainer protein with lean meats, eggs, and fish.

Carbohydrates:

The carbohydrate content in a weight gainer is a crucial factor. While protein and fat requirements are relatively fixed, carbohydrate intake can vary. A 50/50 protein-to-carb ratio might minimize fat gain but could slow results due to lower calories. A 2:1 carb-to-protein ratio is traditionally more effective. If protein is too high, consider adding extra carbs like GlycoLoad. The type of carbohydrate is less important as it's not your primary source. Maltodextrin is a good option for its digestibility and moderate energy release.

Carb-to-protein ratio: Aim for a 2:1 ratio for optimal muscle growth. 

Carbohydrate type: Maltodextrin is a good option for its digestibility. 

Flexibility: Adjust carb intake based on individual needs and preferences. 

Fats:

Fats are essential for our bodies, but it's crucial to focus on high-quality sources found in whole, unprocessed foods like avocados, nuts, seeds, and olive oil. While weight gainers can be helpful for increasing calorie intake, many traditional options rely on low-quality fats and fillers. To ensure you're getting the nutrients you need, consider choosing a low-fat weight gainer and adding your own coconut oil. This way, you can control the quality of fats in your supplement and enjoy the benefits of a healthy, balanced diet.

Prioritize whole food fats: Get most of your fats from avocados, nuts, seeds, and healthy oils.

Low-fat gainers: Choose a gainer with minimal added fats and supplement with healthy fats as needed.

Remember:

Muscle gain requires a combination of proper nutrition, regular exercise, and adequate rest. A mass gainer is a supplement that should support your overall diet. Consistency is key. Stick to a plan that you can maintain long-term.

By carefully considering these factors and incorporating a mass gainer into your well-rounded nutrition strategy, you can optimise your muscle growth and achieve your fitness goals.

Top 3 Mass Gainers:

Monst3r Gainer by Anabolix Nutrition

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• 35g protein from WPI and WPC
• Build and maintain muscle growth
• Aid in weight gain and weight management
• Support gut health with added Digezyme
• 87.5g carbs
• 561 calories 
• Essential and non-essential amino acids 
• 6.6 grams total fat 
• 8.5 grams of sugar 

Serious Mass by Optimum Nutrition

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• Muscle mass gains
• 1250 calories per serve supporting calorie surplus for optimal weight gain and muscle building
• 50g of high-value protein blend to build and maintain muscle
• Over 250g of carbohydrates to fuel workouts and replenish glycogen stores
• Added creatine monohydrate to support muscle strength, power and size when in conjunction with high-intensity training
• Contains 20 additional minerals and vitamins
• Perfect for post-workout replenishment or in between meals

Critical Mass By Genetix Nutrition

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• Optimizes lean muscle recovery
• Suits those with high metabolic rates or intense training
• Contains a comprehensive blend of complex carbohydrates for energy
• Ideal for packing on muscle mass with high intensity training