Mass Gainer Supplements: Do They Work and What Are the Better Alternatives?

Mass gainers work only because they add calories, not because they are special. A homemade shake gives you the same surplus for less money and with better ingredients.

What is a mass gainer?

A mass gainer, sometimes called a weight gainer, is a powder that packs a large number of calories into one drink. Most products combine some protein, a very large amount of carbohydrate and a little fat. Labels often show 600 to 1,250 calories per serving, around 40 to 60 grams of protein and 100 to 250 grams of carbohydrate.

The idea is simple. If you struggle to eat enough, drinking your calories is easier than chewing them. A liquid meal leaves you less full, so it is easier to fit on top of your normal food.

How muscle and weight gain really works

Whatever you eat, you only gain weight when you take in more calories than you burn. To gain muscle rather than only fat, you need three things at once:

A modest calorie surplus. About 250 to 500 calories above your daily maintenance is enough for most people. Larger surpluses mostly add fat.
Enough protein. Roughly 1.6 to 2.2 grams per kilogram of body weight per day.
Resistance training that tells your body to turn the extra energy into muscle.

You can find your maintenance calories in how to calculate your daily calorie needs and then use how many calories to eat to build muscle to set your target.

A mass gainer is only a tool for the first step. It contains no secret ingredient that builds muscle faster than other calories and protein.

What is actually inside a mass gainer?

Look at a typical label and you will usually find:

Maltodextrin and sugar. These are cheap, fast digesting carbohydrates that make up most of the calories.
Protein blend. Often a mix of whey concentrate, milk protein and sometimes cheaper proteins.
Vegetable oil powders for a few grams of fat.
Flavours, thickeners and sweeteners.
Added vitamins and minerals, creatine or amino acids in small, often under dosed amounts.

Big claims such as "adds 5 kilograms of muscle in a month" are not realistic. Even with perfect training, a beginner gains roughly 0.5 to 1 kilogram of muscle per month, and the rate slows with experience.

The pros of mass gainers

Convenient. One scoop and a shaker bottle, with no cooking.
Easy to drink. Useful if you have a small appetite or feel full quickly.
Portable. Good for travel, work or after a late session.
Predictable. The label tells you the calories, so tracking is simple.

The cons of mass gainers

Mostly sugar based carbohydrate. A huge dose of fast sugars in one sitting is not ideal for energy or for teeth.
Easy to overshoot. A full serving can be 1,000 calories or more. Add that to a normal diet and you may gain fat faster than muscle.
Digestive trouble. Large servings can cause bloating, gas and loose stools, especially if you are sensitive to lactose.
Price. You pay a premium for convenience, and the calories are expensive compared with oats, milk, rice or peanut butter.
Low quality extras. Cheap fillers and unnecessary additives are common.

Better alternatives: build your own gainer shake

A homemade shake lets you control the ingredients, the sugar and the cost. Here is a simple recipe that gives you a strong surplus:

High calorie shake (about 1,000 calories)

500 millilitres whole milk
80 grams rolled oats
1 medium banana
2 tablespoons peanut butter (about 32 grams)
1 scoop whey protein (about 30 grams)

Blend until smooth. Together this provides roughly 1,000 to 1,050 calories, about 60 grams of protein, 115 grams of carbohydrate and 40 grams of fat. You can halve it for about 500 calories, which is often enough to add to your day.

An option from the Arab kitchen (about 700 calories)

400 millilitres milk
4 Medjool dates
2 tablespoons tahini (about 30 grams)
A pinch of cardamom

Blend and drink. Dates give quick energy, tahini gives healthy fats, and milk gives protein and calcium. Add a scoop of protein powder to raise the protein.

Other easy calorie boosts include olive oil on rice and vegetables, nuts and dried fruit as snacks, full fat Greek yogurt with honey, and a cup of whole milk with every meal. Our guide to understanding caloric density explains why these foods work. For a fuller plan, read how to gain weight healthily when skinny.

Eat real meals first

Liquid calories are supplementary. Most of your surplus should come from meals, because solid food keeps you satisfied, provides fibre and micronutrients, and builds a healthy relationship with eating. Meals that are big, balanced and easy to repeat are the most powerful tool. A few examples from the Sports Kitchen:

Southwestern chicken and black bean bowl, over 1,000 calories with about 84 grams of protein.
Brazilian chicken and rice croquette bowl, about 935 calories with 72 grams of protein.

Breakfast is an easy place to start. See high protein breakfast ideas for muscle gain.

How to use a mass gainer wisely, if you choose to

Start with half a serving. Check how your stomach reacts.
Use it between meals, not instead of them.
Calculate what it adds. If your surplus target is 400 calories, one 1,000 calorie shake can push you far over.
Choose a product with at least 20 to 30 grams of protein per 500 calories and a short ingredient list.
Prefer independent testing. See understanding supplement quality and third party testing.
Add a quality protein source. If the protein is low, add a scoop of whey, or a bedtime serving of casein.

Do you need creatine too?

Creatine can help you train harder and holds extra water in muscle, so it is a common companion to a muscle gain phase. It is a separate supplement and does not replace calories. Read creatine dosage, loading and safety.

When to see a doctor

If you are underweight, have lost weight without trying, or find it impossible to gain despite eating well, speak to a doctor. Conditions such as an overactive thyroid, digestive diseases or other medical problems can affect weight. Do not use a gainer to hide a problem that needs medical care.

A simple weekly check

Weigh yourself first thing in the morning, three or four times a week, and take the weekly average.
If your average weight does not rise after two weeks, add 150 to 200 calories a day.
If you gain more than about 0.5 percent of your body weight per week, reduce the surplus.
Watch your waist and your lifts too. Strength should go up.

Our article on whether protein bars are a real meal replacement looks at another convenient option.

Frequently asked questions

Can a mass gainer make me fat? Any food can, if the total calories are too high. A gainer makes it very easy to overshoot, so measure the effect on your weight.

Is a mass gainer the same as protein powder? No. Protein powder is mostly protein. A gainer adds a large amount of carbohydrate and calories.

Can I take a mass gainer without working out? You will gain weight, but mostly fat. Resistance training is what directs the surplus to muscle.

When is the best time to drink it? Between meals or after training, but never as a replacement for meals.

Can women use mass gainers? Yes, in smaller servings. The principles are the same.

This article is general information and not medical advice. If you have a medical condition, speak with your doctor or a registered dietitian.

How FiTPLATE makes gaining weight predictable

Gaining weight well is a matter of numbers. FiTPLATE does the maths.

A surplus calculated for you. Choose a muscle gain or weight gain goal and FiTPLATE sets your daily calories and macros from your own data.
A daily log that shows whether you are eating enough. Log meals by search, barcode or quick add and see your total fill up.
Calorie rich meals on demand. Type what you have at home and FiTPLATE builds a meal sized for your higher target, or browse high calorie recipes in the Sports Kitchen.
Meal reminders. Set reminder times so you do not forget to eat.
A weekly review. Log your weight and get a suggestion to raise or lower your target if the scale is not moving.

Start your free trial and set your weight gain plan

References

Jäger R et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 2017.
Morton RW 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, 2018.