Mass gainer guide: who needs one and how to use it

What is a mass gainer?

A mass gainer is a powder that combines carbohydrates, protein and sometimes fat to give a large number of calories in one shake. A full serving often provides 600 to 1,200 kcal and 30 to 60 g of protein, depending on the brand and the number of scoops.

Who it is for

• People who are underweight or who find it hard to eat enough.
• People with a small appetite or a busy schedule.
• Athletes who train a lot and burn many calories.

If you gain weight easily, a gainer is usually not needed; a whey protein shake plus regular meals is often a better fit.

How to use it

• Check your daily calorie target first, for example with our calculator.
• Start with half a serving and increase if your weight does not move after two weeks.
• Split a large serving into two shakes if one feels too heavy.
• Mix with milk for extra calories, or water if you want fewer.

Keep the gain clean

Aim for a steady gain of about 0.25 to 0.5 kg a week. Faster gains usually add more fat. Keep training with weights, because the extra calories support muscle only when the muscles have a reason to grow.

Reading the label

Compare calories, protein and sugar per serving, and note how many scoops make one serving. Some gainers list a serving as several scoops.