Mass gainer : when to take and why ?

Mass gainer to build muscles and put on weight !

 

Mass gainers are food supplements in powder. They help to add more calories to your diet. Mass gainers are a mix of proteins (usually whey) and carbohydrates (dextrose or maltodextrin).

Combination of both allows to fuel your muscles with energy (carbohydrates) during the workout but also to help to develop your muscles (whey proteins).

Why to take a mass gainer ?

Mass gainers are dedicated to bodybuilders when they are in their weight gain phase. Avoid these products if you're in your « cutting phase ». Indeed, the extra supply of calories triggers a fat gain, all calories can't be converted in muscles:-) notably around the abdominal belt.

When to take a mass gainer ?

It depends of the mass gainer itself:

• Those with low glycemic indexes (oats, 3-proteins, casein) diffuse slowly their energy ? Consequently, these mass gainers are more adapted to the breakfast.

• Mass gainers with high glycemic indexes, for exemple mix of whey, maltodextrin and dextrose have to be taken around your workout and above all after. Indeed, they are quickly absorbed by your muscles needing at this moment a lots of carbohydrates.

Don't take it at bedtime, too much energy quickly converted in fat!

If you just want to gain weight, you can take a shaker of mass gainer between meals.

 

What brand of mass gainer ?

Choice is wide given that a lots of brand offer their products on the market. You should avoid those promising the moon (marketing only) and beware of ingredients inside your product. 

Indeed, many mass gainers are mainly composed of cheap carbohydrates with high glycemic indexes and only a touch of whey / protein. Consequently, favor mass gainers whit at least

25% of proteins and avoid those full of sugar.

Home made mass gainer - recipe

If you are lazy, you can buy a good mass gainer (our preferred one), affordable here: Impact whey gainer Myprotein (21£ - 2.5kg)

You can also cook your own mass gainer, here are two recipes and you will see that it's not rocket science and very affordable :-)

Low glycemic index home made mass gainer (breakfast or snaking)

• Oats powder : 55 gr or 2 oz
• You can find oats powder here :
• Peanut butter : 55 gr or 2 oz
• Skim milk ; 500 ml
• Casein : 1 oz
• Powder milk (skim) : 1 oz

Output : at least 600 kcal with a balanced mix of proteins and carbohydrates.

Mass gainer for after workout

• Whey : 55 gr or 1 oz
• Mineral water : 300 ml
• 1 dessert spoon, of peanut butter
• Oast powder : 55 gr or 1 oz

Energy : around 600 Kcal

A medical advise is mandatory before taking any supplements !