Mass Gainers – A Complete Guide

How to Use a Mass Gainer

If you’re looking to gain weight and considering using mass gainers, there are a few things to keep in mind. First, figure out how many extra calories you need each day to support muscle growth. This is called your “calorie gap.” You can estimate this by calculating your daily calorie needs and comparing it to your current intake.

If your calorie gap is quite large, like over 300 calories, it’s not a good idea to rely solely on mass gainers. They can be helpful, but it’s best to mix them with other nutritious foods like fruits, nut butters, and oats. This way, you get a variety of nutrients and not just a bunch of calories from the gainer alone.

Remember, mass gainers shouldn’t be a primary source of protein. While they do contain protein, it’s important to get a balanced intake from a range of sources. Include lean meats, eggs, dairy products, and plant-based proteins in your diet to ensure you’re getting all the necessary amino acids.


What is a healthy rate of weight gain?

For mass gainer users aiming to gain weight in a healthy and sustainable manner, it’s generally recommended to aim for a gradual rate of weight gain. While individual needs may vary, a safe and effective target is to aim for a weight gain of 1-2 pounds (0.5-1 kg) per month. This equates to approximately 0.25-0.5 pounds (0.1-0.25 kg) per week. It’s important to understand that gaining weight too quickly can lead to an excessive accumulation of body fat, which is not ideal for long-term health and muscle development. By aiming for a moderate rate of weight gain, you allow your body to adapt and build muscle mass while minimizing the risk of unwanted fat gain. Consistency, proper nutrition, and regular exercise will play crucial roles in achieving and maintaining a healthy rate of weight gain over time.

Longterm Mass Gainer Use

Long-term use of mass gainers should be approached with caution, especially considering the potential implications for diabetes. While mass gainers can be helpful in providing extra calories for muscle growth, they often contain high amounts of added sugars and simple carbohydrates. Prolonged consumption of these sugary supplements can contribute to weight gain, insulin resistance, and an increased risk of developing type 2 diabetes. It is crucial to prioritize a well-balanced diet consisting of whole foods that provide a variety of macronutrients and micronutrients. If mass gainers are being used, it is advisable to opt for those with lower sugar content or to combine them with healthier ingredients like fruits, vegetables, and whole grains to mitigate the potential impact on blood sugar levels. Monitoring blood glucose levels regularly and working closely with a healthcare professional can help individuals manage their nutritional choices and mitigate the risk of diabetes-related complications associated with long-term mass gainer use.

The Zero Sugar Trap

Mass gainers often utilize maltodextrin as a cost-effective alternative to sugar and sometimes market their products as “zero sugar” to mislead customers. Maltodextrin is a complex carbohydrate derived from starch, but it has a higher glycemic index (GI) than regular sugar. This means that it can cause a faster and more significant rise in blood sugar levels. Prolonged consumption of high GI foods, including maltodextrin, can potentially contribute to insulin resistance and increase the risk of developing diabetes. While maltodextrin itself does not directly cause diabetes, its impact on blood sugar levels should be taken into consideration, especially for individuals with existing insulin sensitivity or diabetes concerns. It is always recommended to carefully read product labels, verify nutritional claims, and consult with healthcare professionals to make informed decisions about supplement choices and their potential implications on health.

An argument from cost

Many mass gainer consumers are teenagers and young adults who may be wasting their parents’ hard-earned money or their own hard-earned money by falling victim to mass gainer resellers and fitness trainers commonly known as “Gym aiyas.” It’s unfortunate that some individuals within the fitness industry may take advantage of the desire to gain muscle and sell expensive mass gainers without considering the financial implications for their young customers. It’s important to educate these consumers about alternative, cost-effective ways to achieve their fitness goals, such as focusing on whole foods and following a balanced diet

Cost per calorie. Food vs Mass Gainers

Mass Gainer: Assuming a typical mass gainer cost of 25,000 to 30,000 LKR and 1,200 calories per serving.

Cost per calorie of Mass Gainer:

  • Lower end cost per calorie = 25,000 LKR / 1,200 calories = 20.83 LKR
  • Higher end cost per calorie = 30,000 LKR / 1,200 calories = 25 LKR

Now, let’s compare this with the cost breakdown of the food sources:

  • Chicken (1kg) : Cost per calorie = 1,500 LKR / 1,800 calories = 0.83 LKR
  • Rice (1kg) : Cost per calorie = 260 LKR / 3,000 calories = 0.087 LKR
  • Dhal (1kg) : Cost per calorie = 400 LKR / 3,000 calories = 0.133 LKR

Comparing the cost breakdown per calorie:

  • Mass Gainer: 20.83 to 25 LKR per calorie
  • Chicken: 0.83 LKR per calorie
  • Rice: 0.087 LKR per calorie
  • Dhal: 0.133 LKR per calorie

From the comparison, it is evident that the cost per calorie of the food sources (chicken, rice, and dhal) is significantly lower compared to mass gainers. Whole food options offer a more cost-effective approach to meeting caloric needs while providing a range of nutrients. The financial advantage of choosing food sources is very clear. Not to mention the nutient density of food is way higher in whole foods.

How to Maintain Results Gained Using a Mass Gainer

To maintain the results achieved after stopping mass gainer use, it’s important to ensure you match the calories that were previously provided by the supplement through your regular meals. Pay attention to your overall caloric intake and make adjustments as needed to meet your body’s energy needs. Focus on consuming nutrient-dense whole foods that provide a balance of macronutrients and support muscle growth and recovery. Be mindful of portion sizes and listen to your body’s hunger and fullness cues. Additionally, continue engaging in regular exercise, particularly strength training, to preserve muscle mass. Consistency and finding a sustainable balance between nutrition and physical activity are key to maintaining your progress in the absence of mass gainers.

Why do some get results, while others don't?

watch this video to understand why.

Take away

In conclusion, using mass gainers for weight gain should be approached with caution. They should not be relied upon as the primary source of nutrition, and long-term use may have potential implications for diabetes and overall health. It is important to prioritize a well-balanced diet consisting of whole foods and consult with healthcare professionals for guidance. Maintaining results gained from mass gainers requires matching calories through regular meals, focusing on nutrient-dense foods, and staying consistent with exercise. For further information, consider watching the recommended YouTube playlist on mass gainers.

Choose online coaching over Mass gainers

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If you want to discuss with me personally, here is my whatsapp number. Drop me a message: +94766277835 or feel free to join from the site and we will reach out to you.

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