How to Use Mass Gainer Powder for max gain in your Home Gym
Here are all the science-backed and my personal experience-backed tips on using a mass gainer to gain some mass and strength!
By the way, I always prefer whey protein and Oats over buying mass gainers. Rather than attacking my digestive system with sugar, I can control what ingredients to put in.
When to Take Mass Gainers for Best Results?
It’s important to take a mass gainer after a workout when the body is in a state of heightened muscle protein synthesis (MPS).
This helps provide the nutrients needed to repair and rebuild muscle tissue.
Yet it is better to consume whey protein to stop your muscle protein from breaking.
A 2012 study done by Matthew Stark, Judith Lukaszuk, Aimee Prawitz, and Amanda Salacinski shows that the leucine content of a protein source, in combination with a fast-acting carbohydrate source, plays a crucial role in protein synthesis and muscle hypertrophy.
Consuming protein supplements or fluid protein sources post-workout can significantly enhance muscle protein synthesis and promote muscle mass development.
Often many bodybuilders will consume mass gainers when you need to consume 5000kcal daily, to the point of nausea This means that if you struggle to consume enough calories through regular meals, mass gainers can help you reach your daily caloric goals.
If you feel you are gaining weight too quickly, you could use less or no mass gainer, or drop calories slightly. On the other hand, if you struggle to gain weight, mass gainers can be a helpful addition to your diet.
Overall, it’s important to remember that mass gainers are supplements and should not replace whole foods in your diet. It’s also important to choose a high-quality mass gainer with the right macronutrient profile and to monitor your progress to ensure that you are meeting your goals.
Additionally, taking a mass gainer in the morning or between meals can provide the necessary nutrients to support muscle growth and prevent muscle breakdown. It’s also important to calculate your maintenance calories to determine the amount of mass gainer to take per day and to be consistent in your exercise routines.
How often should I take mass gainer?
I would take mass gainer in the morning as a breakfast and may be before or after a workout.
There are no hard rules about eating mass gainers.
The more important thing is to watch your overall calorie intake so that you don’t get fatty from skinny. :p
To avoid bloating, mix mass gainer powder with water and stay hydrated throughout the day. Remember to maintain a proper timeframe for taking in the supplement, eat something every 3-4 hours, prioritize sleep, and track changes.
How to take mass gainer correctly?
Mix the mass gainer powder with water or milk as directed on the label. Some products may recommend using a blender or shaker bottle to mix the powder thoroughly.
Drink the mass gainer shake either before or after your workout, or as a meal replacement. It’s important to consume the shake within 30 minutes of mixing it to ensure maximum nutrient absorption.
To take mass gainer powder for maximum gain, follow these steps:
- Start with a smaller serving size and gradually increase as needed. Only do this if you have a week stomach. Pay attention to the calorie content and adjust your intake accordingly.
- Mix the powder with milk rather than water. This will provide more calories and protein.
- Take the mass gainer within 30 minutes after your workout. This is when muscle building is at its peak.
- Mix the powder and liquid thoroughly to avoid lumps. Using a shaker or blender can help.
- Follow the recommended serving size on the label. Taking more than the suggested serving size can lead to unwanted weight gain and other health issues.
- Adjust the macronutrient ratio to best support your goals. For example, if you’re trying to gain muscle mass while minimising fat gain, choose a mass gainer with a higher protein to carbohydrate ratio. But you will probably not find any so opt for whey protein in this case.
- Do not use mass gainer as a meal replacement. It should be used in conjunction with a balanced diet that includes a variety of whole foods.
How long should I take mass gainer?
To effectively use mass gainers for muscle gain, I will recommend to take them for at least 12 weeks if you are a hard gainer.
But there is no documented timeframe though.
During this time, maintain a consistent workout routine and consume a balanced diet. Mass gainers should be used in conjunction with proper exercise and nutrition, as they are not a magic solution.
Pay attention to the calorie content of your mass gainer and adjust your intake accordingly.
What are the benefits of using Mass gainer for a home gym user?
For home gym users looking to pack on lean muscle mass, incorporating a mass gainer powder into their routine can provide a range of benefits.
- Increased Muscle Growth: Mass gainers provide a high-calorie, high-protein supplement, which can help users achieve their muscle-building goals more quickly and effectively than with diet and exercise alone. Although there is no established time frame in how many days the mass gainer starts work but you should see results in few weeks.
- Convenience: Mass gainers are an easy and convenient way to consume a large number of calories and nutrients. This can be especially beneficial for those who struggle to consume enough calories to support their muscle-building goals. People staying in hostels, juggling gym in between office work will love mass gainers for the calorie boost.
- Time-Saving: For home gym users who lead busy lives, preparing and consuming multiple meals throughout the day can be time-consuming. Mass gainers can provide a quick and efficient way to consume a large number of calories and nutrients in one serving, allowing users to spend more time focusing on their workouts and other important tasks.
Who needs mass gainers?
Skinny people with a fast metabolism or Ectomorphs
Skinny people with fast metabolisms, also known as hard gainers or ectomorphs, often face challenges when it comes to gaining weight and muscle mass. Despite their intense workouts and diet, they may struggle to see any significant progress. This can be frustrating and demotivating, leading to a lack of confidence and self-esteem.
The main challenge for hard gainers is that their bodies require more calories than they burn to gain weight. This means that they have to consume more calories than they need to maintain their current weight. However, this can be challenging as their fast metabolism makes it difficult for them to retain calories and build muscle.
Ectomorphs should plan to consume calorie-dense diets and start off by taking about 200 to 300 kcal more than their calculated base level on the days that they are training. Additionally, ectomorphs should plan to work out four times per week, with a strong focus on weight training.
Bodybuilders
Bodybuilders can benefit greatly from using mass gainer powder as it provides a convenient and effective way to support their daily workouts and calorie needs.
Athletes
Mass gainers are a type of nutritional supplement that can be beneficial for athletes.
They typically contain high amounts of calories, protein, and carbohydrates, which are important for muscle growth, recovery, and energy.
Some benefits of mass gainers include providing the necessary nutrients to fuel workouts, build and repair muscles, and aid in recovery from intense training sessions.
They also offer convenience by allowing athletes to consume a large number of calories and nutrients in a single serving.
However, it’s important to use mass gainers carefully and in conjunction with a balanced diet and exercise routine.
Consulting with a healthcare professional or registered dietitian is recommended before incorporating mass gainers into your diet to ensure safe and effective use.
How to use a mass gainer for skinny guys?
Adding a mass gainer supplement to the diet can be helpful for skinny guys looking to build muscle mass, but it should not replace whole, nutritious food.
As a skinny guy myself I have tried mass gainers. I used to take mass gainers one time daily and it seem to work after 4 weeks.
I later switched to whey protein.
FAQ
What does mass gainer do?
Mass gainers are supplements designed to help individuals gain muscle mass and weight. They provide a blend of protein, carbohydrates, fats, vitamins, and minerals to support muscle growth and repair.
The key benefits include increasing muscle mass, decreasing body fat, providing essential nutrients like protein and carbohydrates, and helping individuals meet their extra calorie needs. Mass gainers should be used in combination with exercise and a balanced diet for optimal results.
What diet with mass gainer should you do?
All types of diet are compatible with mass gainers. You have to be careful of having too many calories though. While I do not suggest weighing your food items but you should check your weight to see if you are gaining fat.
Do you put mass gainer in milk or water?
The answer is subjective and depends on individual preferences and goals. Here are some pros and cons of each option:
Milk:
Pros: Mixing mass gainer with milk can increase the calorie count and protein intake. Milk contains casein, a slow-digesting protein that can provide a sustained release of amino acids to the muscles.
Cons: Milk can make the shake thicker and harder to drink. It may also cause gastrointestinal discomfort in some people, especially if they are lactose intolerant. But your mass gainer might have whey concentrate and that will have lactose anyway.
Water:
Pros: Mixing mass gainer with water can provide a lighter and more refreshing drink. It may also be easier to digest for some people.
Cons: Water alone may not provide enough calories and protein for some individuals. It may also result in a less creamy and less tasty shake.
