Mass Gainer: Pros and Cons
Whether you have one of those skinny bodies that just won’t put on the pounds no matter what you eat or you’ve gained muscle but the mass you want to achieve isn’t happening, you’re likely looking into adding mass gainers into your routine. However, there is a bit more investigative work to be done: what are the best mass gainers? How do they work? Are they safe to take? Will they work? These are all legitimate.
In a world where obesity is a major public health problem, its easy to wonder why these supplements even exist. Clearly, a good majority of the population seems to have no problem with excessive weight gain. It doesn’t appear like its that hard to simply eat more food to do the trick when it comes to gaining weight. The thing is, there is a difference. Experienced athletes and those wanting to engage in weight training will often assist their efforts through supplementation versus the average person gaining weight because they take in more calories than they expend.
Active people who are in a regular exercise routine will tend to lead healthier lives than more sedentary individuals. The quality of the calories they take in and how those calories will complement their bodies and their health is what matters. Eating fast food all day may give you quite a bump in calories but it isn’t going to make you feel good or perform at your best.
Additionally, for people who are looking to muscle mass, there is the potential that it can be challenging to get enough calories through the foods you eat alone. Forget about the quality of food you eat for a second and think about having to eat an immense amount of food each day to meet your caloric goals. Not only is buying all this food expensive, but you are in a constant state of satiety which isn’t the most comfortable in an inactive state let alone pumping out reps and hitting your gym session hard.
This is why mass gainers exist. It is much easier to drink the deficit of calories you need to meet your goals without feeling overly stuffed and uncomfortable. Eating bulky food which fills up your stomach capacity so much so you don’t feel good is not only physically painful but it also can cause major stress from having to figure out how to consistently do this to yourself day after day.
What Is The Macronutrient Content In Mass Gainers?
The formulations for these products will be a combination of protein (most commonly from whey), high carbohydrates (most commonly from maltodextrin to keep sugar content low), and low-fat powders. A serving can give you as much as 500 calories or up to over 1,000. The higher carbohydrate content in these mixes is because as you workout you need carbohydrates to do two things. The first is to fuel your energy so you can power through your sweat session while secondly, providing glycogen to your muscles which will support your mass gaining goals in recovery.
The combination of protein as a base for building muscle is only enhanced when adequate carbs offer room for development and enlargement through proper recovery. You will be able to train harder with more intensity and you are less likely to have gained in size due to fat accumulation.
What Are The Pros Of Using A Mass Gainer?
The most obvious advantage is that these drinks pack an extraordinary amount of calories. When you are tracking your food meticulously and you just can’t get yourself to the intake you need for your gains, this is where you can add in just the right amount so you get to where you want to be by refueling your body.
If you are someone who really does need to use a supplement to help them get to reach their caloric requirements but wants to do so in the most positive way for metabolic health, a mass gainer is a decent option. Formulations that are lower in sugars and saturated fats will give you the complimentary nutrition your body needs to make the gains you want. The important thing is to make sure that you are getting in the right nutrition with the food you eat and not solely focusing on a powder to do all the work for you.
Further, make sure you choose the right mass gainer if you decide to go this route.
What Are The Cons Of Using A Mass Gainer?
The reality is that most people are not meticulous when it comes to what they take in versus what they expend in terms of calories. If you don’t have clear guidelines on how much you need to take in exactly then you may risk over-shooting your goals.
If you are a person who does know every detail of what their nutritional needs, you may be able to get to those high goals easier with a less filling, high-calorie drink option. It takes time to build muscle so adding too much to your nutritional needs too fast could cause you to gain mass in the form of fat instead of muscle.
The other issue is that you may not be able to differentiate fat gains from muscle gains. Certainly, if you want to gain weight you will have no problem doing that with a mass gainer. However, if you are specifically looking to gain muscle with little fat, it is a tricky game especially when you are counting on supplementation to do it.
Do You Need A Mass Gainer?
The bottom line is everybody is different. If you aren’t going to track your calories consistently and accurately, using mass gainer may not be the right strategy. More calories than you need can add up fast and become too much. Gaining muscle is healthily done for natural lifters at about .2 to .5 pounds every week and if you adjust your calories from the foods you eat to be just above your maintenance level you can make those advancements.
Consulting a professional like a dietician is a good way to see exactly what you should be taking in for the goals you have. Sometimes it takes you trying different methods and approaches to your diet and exercise before you find the right balance which works best for your body. The first approach should always be to eat whole foods like fruits, veggies, whole grains, and healthy fats paired with high-quality proteins to get all the vitamins and antioxidants your body needs to perform at a high level.
If your diet is clean and has all your micronutrient needs accounted for and you need a boost, a mass gainer could make for a helpful addition. The key is knowing your numbers so you don’t overshoot, losing lean mass in place of fat mass.
Resources– American Council on Exercise, National Center for Biotechnology Information, The Medical Biochemistry Page
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