Tag Archives: mass gainer

When it comes to building a lean and muscular physique, the first step should almost always be to build a decent foundation of muscle. This is what sets you apart from the rest of the population.

It is also what allows you to become more “toned” and “defined” -- by giving you something to show off under your skin.

Now, the kicker is that building muscle can be a little easier said than done. In fact, to do it effectively, you need to make sure your training is on point and that your diet provides your body everything it needs to build new muscle tissue.

In our experience, most people tick the training box pretty well, but fall down on diet -- which is exactly where mass gainers offer you the most benefit.

What is a mass gainer?

As their name so aptly suggests, a mass gainer is a type of supplement designed to help you build muscle.

Most common mass gainer supplements mange this by including ingredients that do two very specific things:

• Increase your daily protein intake
• Increase your daily calorie intake

When it comes to building an appreciable amount of muscle, protein is essential. With this in mind, if you are not eating enough protein to match your training demands, then you are leaving gains on the table.

A recent meta-analysis that combines the results of 49 studies found that the minimal protein intake to maximise muscle growth when people perform resistance training is 1.6 grams per kilogram of body weight, per day [1].

Note that this is the minimum to optimise muscle growth.

Further research has shown that going as high as 2.2 grams per kilogram of body weight may have additional benefits when it comes to muscle retention [2].

So, using a real world example -- if you currently weigh 70kgs, you should be eating between 112 and 154 grams of protein daily.

Now, the important thing to consider here is that protein is only one side of the equation -- with the other being calorie intake.

While protein is needed to physically build muscle tissue, the process of building muscle also requires energy to support it. If you are trying to build muscle in an energy deficit, then you are at a handicap because you do not have enough energy available to physiologically build muscle -- even if your protein intake is high.

With this in mind, if your goal is building a significant amount of muscle, you want to aim for a calorie surplus (i.e. above maintenance calories) of between 300 and 500 calories per day [3].

Although this is not a huge amount, research would suggest it is a great starting point to provide your body with the energy it needs to build a good amount of muscle without causing excess fat accumulation.

Mass Gainer Benefits

Putting the above information into context, it should become apparent that mass gainers can offer you some significant benefits if your goal is to get as jacked as possible.

1.   Greater Muscle Growth

As I have already alluded to, mass gainers offer some benefits when it comes to muscle growth.

In short, lifting weights in the gym places significant stress on your body. This stress acts as a stimulus, telling your body that it needs to grow bigger and stronger to better tolerate that same stress in the future.

It is this process that drives muscle growth.

Now, the kicker is that for muscle growth to occur, you need to have adequate energy and protein available -- otherwise your gains stay on the table.

With this in mind, mass gainers provide everything you need to build an appreciable amount of muscle and take your physique to the next level.

2.   Enhanced Recovery

Our second point builds upon the first quite nicely.

Both protein and energy are integral when it comes to the repair of damaged muscle tissue. Most of us consider this from the perspective of muscle growth, but it is important to recognise it also impacts recovery after training.

With this in mind, mass gainers offer a great way to speed up recovery between training sessions, leading to less muscle soreness and better gym performance on subsequent gym sessions.

Over the long term this can have huge implications for your progress, leading to lasting increases in size and strength.

3.   Better Gym Performance

While a large portion of the energy found in mass gainers contribute to muscle growth, the excess energy availability associated with their consumption can also increase the amount of energy you have available to support your training.

This means better performance in the gym on a set-per-set basis.

While simply having more energy during your training sessions is a nice bonus, the compounding effect of training better every session is likely to improve muscle growth and strength development to a significant degree.

What to look for in a Mass Gainer

There are so many different mass gainers on the market -- and like with any supplement, some are much better than others.

With this in mind, if you want a high-quality mass gainer to support the results of your training, then they should include some of the following ingredients.

1.   Whey Protein

When it comes to protein powder, whey is king. It is fast digesting, very easily absorbed, and has an extremely high protein content on a percentage basis.

As a result, it is the perfect option to support the results of your training and boost muscle growth.

While we prefer whey protein isolate because it tends to be suitable for everyone (even those with sensitive stomachs) and is the fastest absorbed protein powder on the market, whey protein concentrate is also a great choice.

2.   Rice Powder

Rice powder is a form of refined carbohydrate derived from rice. With this in mind, it offers the perfect way to increase calorie intake to support your training and recovery.

As a bonus, because rice powder is derived from natural ingredients (i.e. rice), it also contains a number of important vitamins and minerals that can boost health and function.

This makes it a much better option that some of the cheaper carb powders you see in certain supplements.

3.   Waxy Maize Powder

As you may have guessed, waxy maize starch is a starch-based carbohydrate powder.

Interestingly, despite being carbohydrate based, waxy maize powder actually has a higher molecular weight compared to other carb powders like maltodextrin or dextrose. As a result, it is absorbed very quickly into the bloodstream.

This makes it a great ingredient that expedites the recovery process post-workout.

4.   Sweet potato powder

Much like rice power and waxy maize powder, sweet potato powder is another source of carbohydrates.

However, where it differs from the other two is in the fact that it is very low GI. This means that it is absorbed into your bloodstream at a slower rate, ensuring a sustained release of energy into your body.

As a bonus, it is also full to the brim with fibre, which can have a positive effect in your digestive system.

5.   MCT oil powder

MCT Oil powder is an interesting supplement that is composed entirely of highly concentrated medium-chain triglycerides -- which are a specific type of fat metabolized for energy in your body.

While very few mass gaining supplements include MCT oil powder, there are a couple of very good reasons as to why they should.

Firstly, MCTs are used for energy by the body after consumption. This means that if your mass gainer includes a MCT oil based supplement, it will use that for energy while “saving” the carbohydrates and protein for recovery and muscle growth.

Secondly, there is some evidence to suggest that MCT oil supplements can improve exercise performance [4]. This means that it can help you get more out of your workout while simultaneously boosting results.

Summary

Mass gaining supplements offer a great way to facilitate muscle growth and enhance recovery. Just make sure you choose a high quality option that contains at least a couple (if not all…) of the ingredients listed in this article to ensure you are getting the most bang-for-your-buck.

 

References

1. Morton, Robert W., et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults." British journal of sports medicine 52.6 (2018): 376-384.
2. Stokes, Tanner, et al. "Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training." Nutrients 10.2 (2018): 180.
3. Slater, Gary John, et al. "Is an energy surplus required to maximize skeletal muscle hypertrophy associated with resistance training." Frontiers in nutrition 6 (2019): 131.
4. Gomes, Rodrigo Vitasovic, and Marcelo Saldanha Aoki. "Does medium chain triglyceride play an ergogenic role in endurance exercise performance?." Revista Brasileira de Medicina do Esporte 9.3 (2003): 162-168.

For anyone who has a hard time putting on weight, there's nothing like an elite quality mass gainer. Loaded with the protein for muscle building and excess calories for mass, these supplements can make a huge difference for hard gainers.

 

Let's take a look at two of the best mass gainers in the industry, Optimum Nutrition Pro Complex Gainer and Optimum Nutrition Gold Standard Gainer to see which one is worth the buy.

 

 

Optimum Nutrition Pro Gainer

Where can I buy it?

• Here's where you can buy Optimum Nutrition Pro Gainer

 

Pros of Optimum Nutrition Pro Gainer

Pro Gainer has been a fan favourite for years and it's not hard to see why. At 650 calories per serving, this is one supplement that is serious about helping you gain the mass you want.

 

Every serving of Pro Gainer delivers 60 grams of protein along with 85 grams of carbohydrates, making it ideal as a muscle building supplement post-workout. We were really impressed by the protein blend that Optimum Nutrition uses which includes Whey Protein Isolate, Whey Protein Concentrate, Calcium Caseinate, Egg Albumin, Hydrolyzed Whey Peptides, and Glutamine Peptides. With the varying rates of digestion for each type of protein, you can rest assured you'll have plenty of muscle building amino acids for hours.

 

When used as directed, Pro Gainer may support muscle recovery, promote muscle growth, and trigger protein synthesis. (1-6)

 

Cons of Optimum Nutrition Pro Gainer

Two concerns we have with Pro Gainer:

 

First is with the vitamin and mineral blend. If you are taking a multi-vitamin, then you may want to take half of the dose since Pro Gainer delivers up to 50% of what you'll need on a daily basis.

 

Second is with the maltodextrin as the front and centre ingredient. Maltodextrin is a simple carbohydrate source used in many mass gainers. Since it's a simple carbohydrate, it may spike insulin levels like a quick carb food would. With that said, it's best to use this product first thing in the morning or immediately following a workout.

 

 

Optimum Nutrition Gold Standard Gainer

Where can I buy it?

• Here's where you can buy Optimum Nutrition Gold Standard Gainer

 

Pros of Optimum Nutrition Gold Standard Gainer

The Gold Standard series of supplements from Optimum Nutrition has been one of the best in the industry. From the pre-workout to the protein, Gold Standard has set itself high above other supplement brands. The Gold Standard Gainer is no different. Packed with 760 calories from quality ingredients per serving, Gold Standard Gainer is ready to help you accomplish your size goals.

 

Gold Standard Gainer gives you 55 grams of protein and 110 grams of carbohydrates. The amazing thing about the carbohydrate blend is that it is primarily from oat, pea and potato. Yes, you'll find maltodextrin in there as well but the bulk is coming from a complex carb source.

 

The one area where Gold Standard surpasses its ON relative is with its unique fat blend including 11 grams of healthy fats from flaxseed, chia, and MCTs. Healthy fats are extremely important for overall health. When it comes to bulking up, healthy fats like MCT oil can actually keep the amount of fat you gain in check. This is critical when your goal is muscle, not fat mass. (7)

 

Cons of Optimum Nutrition Gold Standard Gainer

Aside from the usual use of artificial sweeteners and flavouring, there isn't much you can argue against when it comes to Gold Standard Gainer. The only 'issue' is that the protein blend is primarily made of Whey Isolate, which means fast digesting amino acids. You can use it during any point in the day but especially following a workout.

 

Which One Should You Buy?

What you have here is two great mass gaining products. There is no denying that Gold Standard Gainer has the superior quality of the two products; however, it also has the bigger price tag. We would say that the extra money is well worth it but if you need to watch your spending this month, Pro Gainer is an excellent mass gaining choice.

 

References

1. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002

 

2. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.

 

3. Norton, Layne, Layman, Donald. Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise. J. Nutr. February 2006 vol. 136 no. 2 533S-537S.

 

4. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.

 

5. Mourier A, Bigard AX, de Kerviler E, Roger B, Legrand H, Guezennec CY. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med. 1997 Jan;18(1):47-55.

 

6. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.

 

7. St-Onge MP, Bosarge A. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. Am J Clin Nutr. 2008 Mar;87(3):621-6.

Every hard gainer knows the struggle of trying to put on weight. For others, it may seem like that's a ridiculous thing to complain about. However, when you are consistently underweight and unable to attain a 'healthy' looking frame, the mental struggle quickly adds up. For those who have a hard time putting on weight, a high-quality weight gainer or mass gainer may be your answer. Loaded with excess calories and protein for muscle building, mass gainers can be life savers for hard gainers.

 

Let's take a look at two of the best mass gainers in the industry, Optimum Nutrition Pro Complex Gainer and Optimum Nutrition Serious Mass to see which one is worth the buy.

 

Optimum Nutrition Pro Complex Gainer

Where can I buy it?

• Here's where you can buy Optimum Nutrition Pro Gainer.

Pros of Optimum Nutrition Pro Complex Gainer

Providing 650 calories per serving along with 60 grams of an impressive protein blend, Optimum Nutrition Pro Complex Gainer is a solid choice for weight gainers. In every serving, you'll get the following protein blend:

 

• Whey Protein Isolate
• Whey Protein Concentrate
• Calcium Caseinate
• Egg Albumin
• Hydrolyzed Whey Peptides
• Glutamine Peptides

 

Combine that blend with 85 grams of carbohydrates and 8 grams of healthy fats and you have yourself a ticket to weight gain support. You really should be using this product in conjunction with a training program as this will facilitate more mass gain, primarily from muscle, not fat. Used as directed, Optimum Nutrition Pro Complex Gainer may be able to promote lean muscle gains, boost strength, enhance recovery and help you attain your goal weight. (1-6)

 

Cons of Optimum Nutrition Pro Complex Gainer

As a weight gainer, Pro Complex Gainer is one of the best; however, one of the ingredients on the label was a bit disappointing. Pro Complex Gainer contains 'partially hydrogenated guar gum.' Guar gum isn't a problem. In fact, it's looked at as one of the safe food additives. However, the process of hydrogenation will add trans-fat, the worst fat to have in your diet, to a product. What's more, so long as the trans-fat content is no more than 0.5 grams per serving, it can be listed as 'trans-fat free.'

 

Optimum Nutrition Serious Mass

Where can I buy it?

• Here's where you can buy Optimum Nutrition Serious Mass.

Pros of Optimum Nutrition Serious Mass

Serious Mass lives up to its name, providing you with 1,250 calories per serving. What's more, you'll be getting 50 grams of protein to support those muscle building goals. It has half the fat content of Pro Complex Gainer, which can easily be made up for if you add a healthy oil to your diet such as coconut oil. The mass of the calories is coming from the carbohydrate content, which is 254 carbohydrates per serving! That is a serious amount of carbs, making this an ideal weight gainer or even training supplement for runners who want to carb load.

 

Cons of Optimum Nutrition Serious Mass

Depending on your goals, this may be a pro or a con but let's talk about the carbohydrate content we just mentioned. 254 grams is a huge amount of carbohydrates. It is triple the amount you should be getting post-workout. For those seriously training at least 3 days per week, this carbohydrate content will be great. If you aren't training, this carbohydrate load may support fat gain, not muscle gain. In short, this is only a con if you aren't in the gym.

 

Which One Should You Buy?

The short answer would be both and here's why: Both mass gainers have separate strengths. Pro Complex Gainer, despite the partially hydrogenated guar gum, is a high-protein, low-carb mass gainer that would be ideal throughout the day. Serious Mass is the perfect post-workout supplement because of its high carbohydrate content. Buying both would allow you to stretch out your supplements for a longer period of time as you'd only need one serving from each.

 

References

1. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002

2. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.

3. Norton, Layne, Layman, Donald. Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise. J. Nutr. February 2006 vol. 136 no. 2 533S-537S.

4. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.

5. Mourier A, Bigard AX, de Kerviler E, Roger B, Legrand H, Guezennec CY. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med. 1997 Jan;18(1):47-55.

6. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.

For guys who have a difficult time putting on muscle, you've heard time and time again how calories make the difference between staying small and getting big. One of the easiest ways to get extra calories into your diet is through a weight gainer or bulking product. Musashi Bulk Extreme Protein is one of the most popular bulking agents in the industry. Let's take a look at Bulk Extreme to see if it's a worthwhile buy to get the mass you want.

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PROS OF MUSASHI BULK EXTREME PROTEIN

 

At 50 grams of protein per serving, Musashi Bulk Extreme Protein definitely grabs your attention as a serious contender for an elite quality mass gainer. What's more, you'll be getting over 500 calories per serving, which is a big deal considering the amount of healthy food you'd have to eat to get that same amount if quite substantial.

 

The nice thing about the calories is that, while they are protein-forward, you also have an ideal blend of complex carbohydrates and healthy fats backing it up. Mass isn't ALL about protein. You need these extra calories in the form of fat and carbohydrates as well.

 

If you're using a mass gainer, you ideally should be hitting the gym hard. If this is the case (and it should be) then the protein found within Musashi Bulk Extreme Protein is going to set you straight. You're getting a mix of Instantised Whey Protein Concentrate with Whey Protein Isolate. This means you're getting an instant shot of muscle building amino acids. You're also getting extended release aminos as WPC takes longer to break down. Studies suggest that supplementing with protein, specifically amino acids, may help you recover faster, build more muscle, and protect the muscle you currently have. (1-6)

 

CONS OF MUSASHI BULK EXTREME PROTEIN

 

There are two main issues that we can foresee being a problem for some people when using Musashi Bulk Extreme Protein.

 

First up is the complex carbohydrate blend made primarily of maltodextrin. Maltodetrix is corn and so while it's technically a complex carbohydrate source, it's far from ideal. This may be a lifestyle and dietary preference than anything else.

 

Another dietary preference that may kick up some trouble will be when you see the addition of soy throughout. While it's in the form of an additive, you quickly see how many times soy pops up in the Musashi Bulk Extreme Protein formula. Again, this is entirely a lifestyle issue. If you're pro-soy, you will only rejoice. If you're on the other side of the coin, then you may not want to give this one a try.

 

SHOULD YOU BUY PROS OF MUSASHI BULK EXTREME PROTEIN?

 

We would prefer to see a more diverse blend of protein; however, even with that, Musashi Bulk Extreme Protein is still a great option for those hardgainers looking for extra quality calories, with an emphasis on protein. One of the best proteins to use for a bulking product would be Casein. If you buy Musashi Bulk Extreme Protein, you may want to pair it with a quality casein protein for an extended release of amino acids.

 

You're in luck! We have it on sale! Click here to buy Musashi Bulk Extreme Protein while it's on sale!

 

Want to know more about the Musashi brand? Want more flavour options? Click here to read more about Musashi Bulk Extreme Protein.

 

REFERENCES

 

1. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002

 

2. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.

 

3. Norton, Layne, Layman, Donald. Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise. J. Nutr. February 2006 vol. 136 no. 2 533S-537S.

 

4. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.

 

5. Mourier A, Bigard AX, de Kerviler E, Roger B, Legrand H, Guezennec CY. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med. 1997 Jan;18(1):47-55.

 

6. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.