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If you are looking to increase your caloric intake to gain weight or improve post-workout recovery, mass gainers are an excellent option. These supplements are loaded with proteins, carbohydrates, and fats, offering a high caloric content in each serving while complementing your diet without replacing full meals.
They are especially useful for those who struggle to meet their caloric requirements through conventional eating alone. In addition, mass gainers not only support body mass gain but also contribute to post-workout muscle recovery.
It is important to choose a mass gainer that fits your needs, paying close attention to the nutritional content and ingredient quality to maximize your training results.
- Knowing our nutritional requirements.
- Importance of caloric intake.
- Protein selection and absorption speed.
- Healthy fat contribution.
- Carbohydrate blend.
- Importance of vitamins, minerals, and fiber.
1 Knowing our nutritional requirements
Calculate your caloric needs by considering factors such as gender, height, weight, age, and activity level. Use the Harris-Benedict formula as a starting point to establish your daily caloric intake.
First, Basal Metabolic Rate (BMR) is calculated:
- For women: BMR = 655.0955 + (9.5634 x weight[kg]) + (1.8496 x height[cm]) – (4.6756 x age[years])
- For men: BMR = 66.473 + (13.7516 x weight) + (5.0033 x height) – (6.755 x age)
2 Importance of caloric intake
Weight gainers make it easier to consume additional calories in a practical way, especially when time to eat is limited. This intake is essential for those seeking to gain weight and muscle mass in a healthy manner.
The calories found in weight gainers usually come mainly from carbohydrates, which can provide up to 85% of the recommended daily intake. They typically supply a relatively high protein amount, between 25 and 50g per serving.
3 Protein selection and absorption speed
Choose weight gainers that contain a blend of proteins from different sources and absorption speeds to maintain a constant release of amino acids and promote an anabolic state.
The best weight gainers combine protein sources such as:
4 Healthy fat contribution
Choose products that include essential fatty acids and MCTs, as they not only provide valuable calories but also support overall health and can promote an increase in lean mass without increasing adipose tissue.
Within the FoodSeries catalog, we offer nut and legume spreads that provide these exquisite sources of healthy fats as another way to add fats to your weight gainer.
5 Carbohydrate blend
Look for weight gainers that offer both simple carbohydrates for immediate recovery and complex carbohydrates for sustained energy release throughout the day.
Simple carbohydrates are better for recovery, but these shakes are also designed to be consumed during the day. If you are looking for a weight gainer to take post-workout, choose one with a solid dose of fast-release carbohydrates.
6 Importance of vitamins, minerals, and fiber
Prefer those enriched with a broad spectrum of vitamins and minerals, as well as options that include fiber for better digestion and nutrient absorption.
Vitamin and mineral demand increases during periods of intense training and rapid muscle growth, which is why the best gainers always include a robust nutrient profile.
Do they contribute to body fat gain?
The debate over whether weight gainers contribute to body fat gain is common among those aiming to improve body composition. The key to using these supplements effectively and avoiding unwanted fat gain lies in carefully managing overall caloric intake.
Mass gainers are designed to provide an appropriate, nutrient-dense solution for those who need a caloric boost to reach their muscle mass goals.
How and when should they be taken?
Weight gainer dosage should be adjusted to individual tolerance and product recommendations. To prepare the shake, mix the powder with water, milk, or juice according to preference.
It is advisable to distribute intake across several servings throughout the day to minimize gastrointestinal discomfort and optimize recovery and performance, especially around training.
What is the best time to take your Gainer? Versatility is key with these supplements. Depending on your lifestyle, you can integrate it as follows:
Weight gainers at HSN
| Feature | Evomass Vegan | Evomass 2.0 | Evoclear Gainer |
|---|---|---|---|
| Calories (per 100g) | 343kcals | 376kcals | 360kcals |
| Protein sources | Pea protein isolate, soy protein isolate, brown rice protein concentrate | Whey protein concentrate, milk protein isolate | Whey protein isolate |
| Proteins (per 100g) | 33g | 27g | 27g |
| Carbohydrate sources | Potato starch, maltodextrin, crystalline fructose, dextrose monohydrate | Maltodextrin, rice flour, crystalline fructose, dextrose monohydrate | Maltodextrin, crystalline fructose, dextrose monohydrate |
| Carbohydrates (per 100g) | 49g | 61g | 62g (2:1 glucose to fructose ratio) |
| Gluten-free | Yes | Yes | Yes |
| Lactose-free | Yes | No | No |
| Vegan-friendly | Yes | Vegetarian | Vegetarian |
| Highlight | Added creatine + L-leucine | Grass-fed cow protein | Very light texture |
| Ideal for… | Vegans and lactose-intolerant individuals | Standard mass gain | Those who experience stomach heaviness |
Note: each flavor variant has slightly different nutritional values.
Conclusions
- First, it is necessary to ensure that the weight gainer contains all the nutrients we need, including a complete spectrum of proteins, carbohydrates, and healthy fats, all within a caloric framework aligned with our needs.
- For an ideal post-workout weight gainer, look for one that is low in fat and high in fast-absorbing proteins, BCAAs, and glutamine. It should include simple carbohydrates to replenish glycogen and promote rapid amino acid uptake into the muscles. Adding fiber can moderate carbohydrate release, making it suitable for other times of the day.
- It is important to consider the number of calories per serving. This should be chosen according to individual needs, though typically a product containing between 350 and 600 calories is ideal.
- Once this is done, flavor becomes the next most important factor. Weight gainers are consumed 2–3 times per day, so it is essential to find one that is pleasant to drink. Try purchasing a smaller container first before committing to a larger size.
Related Posts
- How to gain muscle without losing fat at the same time
- How much protein do you need to gain muscle?
- What foods should you eat to gain muscle?
