For some, it may sound like luxury, but for others it is a burden: the desire for weight gain. Nature’s prerequisites make it difficult for some of us to gain weight and mass. And so we are looking for ways and means to drive the mass construction. A tried and tested means is the handle in the supplement shelf.
So-called Weight Gainers promise fast and above all stress-free mass composition. However, not every Gainer can meet these criteria due to deficient composition or unsuitable ingredients. What makes a good Weight Gainer and if this supplement is suitable for your everyday life, we look at this article in more detail.
How do Weight Gainers work?
Through intensive training, the body has an increased need for energy, which can often not be covered by the diet alone. If the athlete does not absorb sufficient energy through the food, the body starts to reduce existing reserves, which leads to a reduction in the muscles.
This should be prevented, otherwise the training will not be effective and may lead to the opposite of the desired success. The Weight Gainer is a great help especially for people who are struggling to get mass. These people usually burn above-average calories and when they are active, there will be much more. With the normal diet, this deficit is difficult to balance or too much fat is absorbed with the food.
Calorie excess to build 1 kg of body mass?
For example: In order to build 1 kg of body mass , the body must be supplied with 7,000 kcal more. This corresponds to 500 kcal more per day for 2 weeks.
But it is precisely the build-up of fat-free mass that is the goal of weight gain. Due to the special composition, fat-free mass can be built up when used correctly. The amount of Weight Gainer taken should of course be adjusted according to the needs of the individual.
The Carbohydrate Protein Concentrates in the Weight Gainer deliver a high caloric value to a small amount of powder to provide a positive energy balance for the weight and muscle build-up. On average, 100 g Weight Gainer contains a calorific value of 350-400 Kcal, thus facilitating the daily energy surplus.
Protein Powder OR Weight Gainer: Which One Is The Best?
There are 3 main categories of protein supplements:
- Protein Powders: These powders are almost all isolated or concentrated protein, with only trace amounts of carbohydrate and fat. A typical scoop of protein powder will have 20+ grams of protein and only a couple grams of carbs and / or fat.
- Weight Gainer Powders: These powders are usually a combination of both carbohydrates and protein. Generally they will have a 2 to 1 ratio of carbohydrates to protein. A typical serving of weight gainer powder (which is usually a couple large scoops of powder) will have 60+ grams of carbohydrates and 30+ grams of protein. Along with a few grams of fat.
- Meal Replacement Powders: These powders are also a combination of protein and carbohydrates. But they generally have a 2 to 1 ratio of protein to carbohydrates. A typical serving of a meal replacement (which usually comes in a pre-packaged individual serving pouch) will have 40+ grams of protein and approx. 20+ grams of carbs.
The average person needs to get more protein in their diet, NOT more carbohydrates, so that’s why I personally use and recommend protein powder as the top choice.
I recommend everyone use is… Pure Protein Powder!
Read more: The Best 5 Protein Powders For You
Do you need a weightgainer?
Before discussing ingredients and co., One must be prepended: To increase weight and muscle mass, it is not necessary to have a combined Weight Gainer.
No matter how high your own needs may be, there are several foodstuffs which, due to their high density, can be excellently suited for building this mass. If there are still problems with the supply of sufficient food, many of them will change from solid to liquid food in the form of construction shakes.
However, these can be readily produced by themselves. A shake of banana, oat flakes, nut butter, deoiled cocoa powder and milk can already result in a 750 – 1000 kcal intermediate meal time, which can decisively propel mass build – up with high – quality nutrients in daily use.
But are pre-made weightgainers completely useless?
No: because, especially in stressful situations, they represent a good alternative in order to be able to absorb sufficient calories within a short period of time and especially without great preparation.
Thus, a weight gainer is particularly suitable for exercisers, which is above all the time aspect in the supply of sufficient calories to the doom. Anyone who recognizes these remarks is well advised to buy a combined gainer. However, if time permits, self-made shakes should be used.
The finished Gainer is only a supplement and a small help in the context of a stressful everyday life.
The look at the Weight Gainer Ingredient: What should you pay attention to?
The carbs that are in most weight gainers will cause an insulin spike and thus promote fat storage. The only time when spiking your insulin levels is a good thing, is right after you finish a hard weight training workout.
So if you want, you can actually use a weight gainer shake as your post workout shake.
But you need to pay attention to the Ingredients below:
In a close look at the carbohydrate sources contained, the chaff already separates from the wheat. High quality, recommended weightgainers contain carbohydrate sources, which our body can utilize particularly well for the build-up of muscles. These include, for example, maltodextrin and oatmeal.
The term maltodextrin conceals a carbohydrate form obtained from corn starch, easily digestible. Maltodextrin contains almost no fat or protein and is therefore a first class, pure carbohydrate supplier, which can increase the daily calorie intake in a high quality way. The neutral taste as well as a good solubility also speak for the absorption of maltodextrin in the formulation of a weightgainer.
Oatmeal, on the other hand, is nothing but the result of ground oatmeal. As a complex source of carbohydrate, oats are also particularly suitable for cultivation phases, but due to their high nutrient content, the grain should generally be found on the nutrition plan of every sportsman.
The carbohydrate of a good weightgainer seem to have been clarified.
However: other ingredients are often found on the real list of ingredients for many Gainers. Thus inferior Gainers instead of maltodextrin or oat flour contain only a lot of sugars, hidden behind terms such as dextrose or fructose. But due to its high nutrient content the grain should generally be found on the nutritional plan of every athlete.
Since both of these carbohydrate sources are particularly favorable raw materials, the finished Gainer is thus cheaper, but is less or not recommended in the context of a healthy build-up phase.
High quality protein
Nearly every available Weight Gainer possesses besides a large quantity of carbohydrates also a protein portion. The fact that protein plays an important role in muscle building does not have to be substantiated further, but what is to be considered with regard to the protein contained in the Gainer?
When looking for a high-quality Gainer, the focus is primarily on the quality of the protein.
Thus, there are significant differences in the quality of the protein both in origin.
- milk protein
- beef protein
- soy protein
- hemp protein
- hepatic protein
- reiss protein
The processing process of the protein decides to the above protein fraction. It is important to distinguish between whey concentrate, whey isolate and whey hydrolyzate. Whey concentrate is probably the most favorable protein because the protein content is lower compared to isolate and concentrate.
A good Gainer should therefore primarily consist of Whey Isolat or Whey Hydrolysat. Differences between the last two are only related to the digestion process. Whey isolate and whey hydrolyzate. Whey concentrate is probably the most favorable protein because the protein content is lower compared to isolate and concentrate.
A good Gainer should therefore primarily consist of Whey Isolat or Whey Hydrolysat.
Differences between the last two are only related to the digestion process. Whey isolate and whey hydrolyzate. Whey concentrate is probably the most favorable protein because the protein content is lower compared to isolate and concentrate. A good Gainer should therefore primarily consist of Whey Isolat or Whey Hydrolysat. Differences between the last two are only related to the digestion process.
Thus, whey hydrolyzate is absorbed by the body much faster. The energy that is normally used for the digestion process can thus be used in addition to the regeneration of the body after intensive training.
However: we are already at a very high nutritional physiological level, so that leisure athletes should be less concerned about the described processes and should concentrate first on effective training and a diet appropriate to the goals.
An equally useful, although not absolutely necessary ingredient of a good weightgainer, is creatine. As an indirect source of energy for the muscle, creatine is able to produce ATP quickly, but only for a short period of time. Since creatine can be formed by the body itself and is also absorbed through the meat and fish, the needs of a human being are generally covered, but only as long as they are not exposed to intense physical stress. However, this type of load characterizes the power sport, so that supplementary supplementation is quite successful.
But why is creatine particularly suitable for the build-up phase? The effect of creatine is greatest in short-term and intense power up to 30 seconds. The creatine value increased by the supplementation can improve the ATP regeneration, so that maximum power can be maintained longer. Furthermore, the fatigue is retarded during this period.
All these factors play an important role in mass-building training, since in the ideal case training is carried out with heavy weights and few repetitions. For example, a sentence does not last longer than 30 seconds, a period when creatine is most effective. For this reason, the supplementation of creatine is recommended in the context of the build-up phase and thus represents a sensible addition in the formulation of a weightgainer.
Weightgainers are not compulsory for mass production but can be a great help in stressful situations. If you think you need such a Gainer, you should take a closer look at the list of ingredients before buying. High-quality gainers are characterized by high-quality carbohydrate sources such as maltodextrin or oatmeal. In addition, protein sources are primarily contained in the form of whey isolate or whey hydrolisate.
Creatine also represents a useful supplement. If all these factors are fulfilled, can be accessed without any reservations. Of course, high-quality weightgainers are accordingly more expensive, but if you consider them as an emergency supplement and try to cover their calorie requirements with traditional food, you will also save money in the long run. In this sense: Good success in building up.