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Mass gainers may be a good source of extra calories and protein if you are trying to build muscle during periods of intense training
Mass gainers are supplements with a blend of carbs, protein, and fats, which are used to help you gain weight, especially if you are trying to bulk up.
Mass gainers may be a good source of extra calories and protein if you are trying to build muscle during periods of intense training. However, if you’re trying to gain only lean muscle mass, whey protein may be a better option for you.
Typically, the carbs to protein ratio in mass gainers is either 3:1 or 2:1. Some mass gainers contain micronutrients, such as vitamins and minerals, in varying amounts.
Are mass gainers safe for everyone?
Mass gainers are safe for most healthy people, but they come with potential side effects as well. The recommended daily allowance is 50-150 grams taken in the form of milkshakes or mixed in water.
Potential side effects of mass gainers include:
- Upset stomach: Mass gainers may cause digestive problems in people who have food intolerances. If you are trying a mass gainer for the first time, start with a smaller amount and increase the dose gradually. It is common to experience flatulence, bloating, and cramps during the first week.
- Allergies: If you are allergic to dairy or lactose intolerant, you should consult your physician or nutritionist starting mass gainers.
- Weight gain: Mass gainers may end up causing weight gain if you aren’t exercising regularly.
- Ambiguity about ingredients: The FDA does not regulate mass gainer products, so it is hard to determine whether a particular mass gainer contains the ingredients mentioned on the label.
What is the difference between mass gainer and whey protein?
Composition
Mass gainers typically contain more carbs and fats and less protein than whey protein powders. Carbohydrates content in mass gainers are typically 2-3 times greater than protein content. Whey protein mixes may have between 90%-95% of protein content with only a few carbs and fats.
While mass gainers contain all major macronutrients (protein, fats, and carbohydrates), whey protein powder is a protein-predominant source without the added carbs, fats, and calories.
Effect
- Bulk: Mass gainers increase body weight, whereas whey proteins increase only the muscle mass without giving a bulky effect.
- Fat storage: Mass gainers help increase insulin levels, thereby promoting fat storage in the body. Whey proteins improve lean muscle without increasing fat levels.