Some supplements, like l-arginine and beta-alanine, have somewhat cryptic names that may require consumers who aren’t scientists to do a little research to understand. Others, though, are much more obvious. Mass gainers, for one, do precisely what you’d imagine: help you put on mass.
Also known as weight gainers and gainer powders, “mass gainers are high-calorie supplements containing a blend of protein, carbs, fats, amino acids and additional nutrients that support weight gain—specifically the gain of lean body mass,” explains registered dietitian Mallory Aldred, R.D., founder of What Mallory Eats.
Mass gainers are most commonly used by bodybuilders in a bulking phase, which is a period marked by increased caloric intake for intentional lean mass gain, says Brittany Michels, R.D.N., M.S., C.P.T, a registered dietitian and certified personal trainer with The Vitamin Shoppe. But these unique supplements can certainly benefit those who never intend to show off their muscles on stage. In fact, those with strength goals, specific athletes, and even folks in need of a quick calorie fix might want to grab a tub. Ahead, a closer look at all the times a mass gainer can come in handy.
- ABOUT OUR EXPERTS: Mallory Aldred, R.D., is a registered dietitian and founder of What Mallory Eats. Brittany Michels, R.D.N., M.S., C.P.T, is a registered dietitian and certified personal trainer with The Vitamin Shoppe
1. You Need Sustenance, Quick!
This might come as a surprise, but you don’t have to be a gym hardo to benefit from having a mass gainer on hand. “Mass gainers can also be a convenient meal replacement for those who struggle to meet their caloric needs,” says online performance and nutrition coach Seamus Sullivan, C.S.C.S.
While daily calorie and protein needs vary based on age, body composition, activity level, goals, and more, a single serving of a mass gainer can eat up half of your daily needs in one fell swoop (er, scoop).
What sets mass gainers apart from the calorie-dense foods you might be inclined to grab at a gas station when you are capital-H-hungry (or worse, hangry) is their macro- and micro-nutrient profile. Most mass gainers contain about 1,000 calories, more than 50 grams of protein, fiber, and digestive enzymes for just 10 to 15 grams of sugar per serving, says Sullivan. Indeed, the popular CBUM Mass Gainer contains more than 1,00 calories plus 53 grams of protein and 16 grams of sugar per serving.
Meanwhile, the highly processed foods that individuals usually turn to when in a food crunch often contain a tremendous amount of sugar and trans fats without the benefit of filling, nourishing protein, Sullivan says. (For reference, a package of eight Twinkies contains 1,120 calories and 128 grams of sugar but just eight grams of protein.) “The high sugar content of other fast foods often triggers dopamine responses and overconsumption,” says Sullivan. “Together, these lead to weight gain that isn’t necessarily aligned with your desired body composition.”
In a pinch, a mass gainer can be a much more nourishing option than your usual impulse eats. Of course, you can always stick to half a serving if you don’t quite need the full shebang.
2. You Want To Bulk Up
Bodybuilders are no strangers to bulking phases—but anyone who wants to build muscle mass and achieve a more muscular look might consider engaging in one (or at least upping protein and calorie content), according to Sullivan.
Building muscle requires a combination of being in a calorie surplus, consuming adequate protein for muscle protein synthesis (a.k.a. muscle growth and repair), and lifting things up and putting them down, he explains. Resistance training shears microscopic tears into the muscle fibers, which the body needs extra energy (calories) and amino acids (the building blocks of protein) to repair, he explains.
Read More: How Long Should You Bulk For To Make Meaningful Gains?
Generally, men and women must consume an extra 500 and 300 calories per day, respectively, as well as one gram per pound of body weight daily for optimal muscle mass gain from resistance training. A mass gainer, which, again, provides a substantial amount of calories and high protein content, can help supplement your daily food intake, making it easier to meet these increased calorie and protein needs, Michels suggests.
3. You Have A Health Goal That Requires Lean Mass
The benefits of putting on lean muscle mass don’t start and stop at aesthetics. “Putting on lean muscle mass can speed up metabolism, improve joint health, strengthen bones, boost mobility, and reduce mortality risk via disease prevention,” says Aldred. Given that the high protein and calorie content in mass gainers can help an individual put on lean muscle, these supplements can facilitate a range of linked health goals. So, whether you’re concerned about bone health or want to be able to rough-and-tumble with your grandkids, a mass gainer might be an unexpected but welcome support.
If you’re using a mass gainer to promote overall health and well-being, Aldred recommends specifically “looking out for added sugars and trying to opt for one with 10 grams or less per serving.” After all, experts recommend that adults have no more than 30 grams of sugar per day, as high sugar intake has been linked with increased systemic inflammation, as well as increased risk of hypertension, diabetes, and weight gain.
“A bonus would be a gainer with digestive enzymes to increase nutrient absorption and reduce potential bloating,” Aldred adds. Many popular options, like Transparent Labs Mass Gainer, contain a digestive enzyme blend to help your body break down nutrients and utilize them for strength and wellness gains rather than passing them through.
4. You’re Post-Cut
If you’re on the other side of a cut—for instance, you recently competed in a bodybuilding competition, had a wrestling match, or participated in a fashion show—it makes sense that you might feel inclined to scarf down pastries, potato chips, donuts, and other desserts until the end of time.
While those foods will help you put weight back on, “consuming a high amount of refined sugar and processed pantry foods can leave you feeling lethargic and physically uncomfortable,” says Aldred. Part of the reason here is that consuming high amounts of sugar all at once spikes your blood sugar. Your body then responds to this input by dumping a sugar-regulating hormone called insulin into your bloodstream, she explains. While this helps lower your blood sugar levels faster than you can say ‘how many licks does it take to get to the center of a Tootsie Pop,’ it can also cause a blood sugar crash.
Read More: How To Keep Weight Loss From Wrecking Your Metabolism
The fatigue associated with a blood sugar crash is no big deal if you’re relaxing in front of 30 Rock reruns the day after your competition or event. However, if you’re at work and the gym, that lack of energy becomes a problem—and that’s when a mass gainer can come in handy, according to Aldred. Since it contains significantly less sugar and more protein than pantry foods, “taking a mass gainer will support higher energy, which allows you to be in a calorie surprise and still stick to your routine,” Aldred says. Take that, all-consuming appetite!
5. You’re An Athlete
With sports in which size offers an advantage (think rugby, shot put, powerlifting), mass gainers can help you improve your performance, says Sullivan. “They can also be useful for athletes in weight class sports, like wrestling, where gaining muscle within your weight class can be done strategically,” he says. By supporting increases in lean mass via their high calorie and protein content, mass gainer supplements could support your unique athletic pursuits.
The key to ensuring that your mass gainer supports your athletic endeavors is to monitor progress through body composition, performance, and energy tracking, according to Sullivan. “If the supplement no longer helps or starts conflicting with your sport-specific goals, it’s time to reassess,” he says. Feeling sluggish during training due to the extra calorie intake or experiencing decreased reaction time due to increased weight, for example, both signal that a mass gainer may be working against your athletic goals.